KETO CARB COUNT GUIDE - MyKetoPlan

[Pages:6]KETO CARB COUNT GUIDE

SALAD VEGETABLES

Vegetable

Alfalfa sprouts Artichoke hearts,

marinated Artichoke hearts,

canned Arugula Avocado, Haas Beans: green, snap, string, wax Bok choy (pak

choi) Boston/Bibb

lettuce Broccoli florets Cabbage, green,

red, savoy Cauliflower

florets Celery Celery root (celeriac) Chicory greens

Chinese cabbage

Chives Cucumber Daikon radish

Endive Escarole Fennel Greens, mixed Iceberg lettuce Jicama Loose-leaf lettuce Mesclun Mung bean sprouts Mushrooms, button, fresh Olives, black Olives, green

Onion

Serving Size

? cup

4 pieces

1 heart

1 cup ? fruit

? cup, raw

1 cup, raw

1 cup, raw

? cup ? cup, shredded

? cup

1 stalk

? cup, grated

? cup ? cup, shredded 1 tablespoon ? cup, sliced ? cup ? cup ? cup ? cup 1 cup 1 cup ? cup 1 cup 1 cup

? cup

? cup

5 5 2 tablespoons, chopped

Grams of Net carbs

0.2 2

1 0.4 1.8 2.1

0.4

0.8 0.8 1.1

1.4 0.8 3.5 0.1 0 0.1 1 1 0.4 0.1 1.8 0.4 0.2 2.5 1 0.5 2.1

1.2 0.7 0 1.5

Parsley (and all fresh herbs)

Peppers, green bell Peppers, red bell Radicchio Radishes Romaine lettuce

Scallion/green onion Spinach

Tomato

Tomato Tomato, cherry

Watercress

1 tablespoon 0.1

? cup

2.1

? cup

2.9

? cup

0.7

6

0.5

1 cup

0.4

? cup

1.2

1 cup

0.2

1 small (3?113g / 4oz)

2.5

1 medium

3.3

5

2.2

? cup

0

KETO CARB COUNT GUIDE

COOKED VEGETABLES

Vegetable

Artichoke

Asparagus Bamboo shoots, canned, sliced Beans, green, wax,

string, snap Beet greens Bok choy (pak choi) Broccoflower

Broccoli Broccoli rabe Brussels sprouts Cabbage, green Cabbage, red Cabbage, savoy

Cardoon Cauliflower

Celery Chard, swiss

Chayote Collard greens

Serving Size ?

medium 6 spears

? cup

? cup

? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup

Grams of Net carbs

3.5

2.4

1.2

2.9

3.7 0.2 2.3 1.7 2 1.8 1.6 2 1.9 2.7 0.9 1.2 1.8 1.8 2

Dandelion greens

? cup

1.8

Eggplant

? cup

2

Escarole

? cup

0.1

Fennel

? cup

1.5

Hearts of palm

1 heart

0.7

Kale

? cup

2.4

Kohlrabi

? cup

2.3

Leeks

? cup

3.4

Mushrooms, button

? cup

2.3

Mushrooms, shiitake

? cup

4.4

Mustard greens

? cup

0.1

Nopales (cactus pads)

? cup

1

Okra

? cup

2.4

Onion

? cup

4.3

Peppers, green bell, chopped

? cup

1.9

Peppers, red bell, chopped

? cup

1.9

Pumpkin

? cup

2.4

Rhubarb, unsweetened

? cup

1.7

Sauerkraut

? cup, drained

1.2

Scallions

? cup

2.4

Shallots

2 tablespoons

3.1

Snow peas/snap peas in the pod

? cup

3.4

Sorrel

? cup

0.2

Spaghetti squash

? cup

2

Spinach

? cup

2.2

Summer squash

? cup

2.6

Tomatillo

? cup

2.6

Tomato

? cup

4.3

Turnips (white), mashed

? cup

3.3

Water chestnuts

? cup (canned)

3.5

Zucchini

? cup

1.5

2

DAIRY

KETO CARB COUNT GUIDE

SOY/VEGETARIAN

Cheese

Serving Size

Blue cheese Brie

Cheddar or Colby Cream cheese Feta

Goat cheese, soft Gouda

Mozzarella, whole milk

Parmesan Swiss

Cottage cheese, 2% fat

Cottage cheese, creamed

Milk, whole, evaporated

Quark Ricotta, whole

milk Sour cream Yogurt, low carb Yogurt, plain, unsweetened, whole milk Yogurt, Greek,

plain, unsweetened

whole milk Heavy whipping or "double" cream

(fluid) Heavy whipping or "double" cream

(whipped)

2 tablespoons 28g / 1oz 28g / 1oz

2 tablespoons 28g / 1oz 28g / 1oz 28g / 1oz 28g / 1oz 28g / 1oz 28g / 1oz ? cup

? cup

2 tablespoons 113g / 4oz ? cup

1 tablespoon 113g / 4oz

113g / 4oz

113g / 4oz

? cup

? cup

Grams of net carbs

0.4 0.1 0.4 0.8 1.2 0.3 0.6 0.6 0.9 1 4.1

2.8

3 5 3.8 1 3

5.5

3.5

7

3

Product

Almond milk, unsweetened Quorn burger Quorn roast

Quorn unbreaded

cutlet Seitan Shirataki soy noodles Soy "cheese" Soy "cheese" Soy milk, plain, unsweetened Tempeh Tofu, firm Tofu, silken, soft Tofu "bacon" Tofu "Canadian bacon"

Tofu "hot dogs"

Tofu bulk "sausage" Tofu link "sausage" Vegan "cheese," no casein Vegan "cheese," no casein Veggie burger Veggie crumbles

Veggie "meatballs"

Serving size

1 cup 1

113g / 4oz

1

1 piece ? cup cooked 1 slice 28g / 1oz 1 cup ? cup 113g / 4oz 113g / 4oz 2 strips 3 slices

1

57g / 2oz

2 links

1 slice

28g / 1oz 1 burger

? cup 4?5 balls

Grams of Net Carbs

1 4 4

3

2 1 1 2 1.2 3.3 2.5 3.1 2 1.5 2.0?5.0 (depending on brand) 2

4

5

6 2 2 4

3

KETO CARB COUNT GUIDE

ACCEPTABLE FATS AND OILS

Butter Lard/Dripping Mayonnaise

Canola Oil Coconut Oil Safflower Oil Flaxseed Oil

Olive Oil Sesame Seed Oil

Grapeseed Oil Walnut Oil

SWEETENERS

? Splenda (sucralose) ? Truvia or SweetLeaf (natural products made from stevia) ? Sweet'N Low (saccharin) ? Xylitol (available in health food stores and some

supermarkets) For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin response.

4

KETO CARB COUNT GUIDE

DRINKS AND ALCOHOL

FRUIT AND NUTS

? Acceptable drinks ? Clear broth/bouillon (not low sodium, no

added sugar). ? Club soda. ? Cream, heavy or light, or half-and-half

(28g / 1oz to 140g / 5oz a day). ? Caffeinated or decaffeinated coffee. ? Caffeinated or decaffeinated tea. ? Diet soda sweetened with noncaloric

sweeteners. ? Lemon juice (2.5g) and Lime juice (2.9g) ? Plain or essence-flavored seltzer (must say

"no calories"). ? Herb tea (without added barley or fruit

sugars). ? Unsweetened, unflavored soy or almond

milk ? Water (tap, spring, filtered, or mineral). ? Spirits and dry wines

Beverage

Beer, light Beer, low-carb Bourbon Champagne Gin Mixers, sugar free Rum Scotch Sherry, dry Vodka Wine, dry dessert Wine, red Wine, white

Serving size

336g / 12oz 336g / 12oz 28g / 1oz 113g / 4oz 28g / 1oz 1 serving 28g / 1oz 28g / 1oz 57g / 2oz 28g / 1oz 140g / 5oz 140g / 5oz 140g / 5oz

Grams of Net Garbs 7 3 0 4 0 4 0 0 2 0 4 2 1

Fruit

Blackberries, fresh Blackberries, frozen Blueberries, fresh Blueberries, frozen Boysenberries, fresh Boysenberries, frozen Cherries, sour, fresh Cherries, sweet, fresh Cranberries, raw Currants, fresh Gooseberries, raw Loganberries, raw Melon, cantaloupe balls Melon, Crenshaw balls Melon, honeydew balls Raspberries, fresh Raspberries, frozen Strawberries, fresh, sliced Strawberries, frozen Strawberry, fresh

Serving Size

? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup ? cup 1 large

Grams of Net Carbs 2.7 4.1 4.1 3.7 2.7 2.8 2.8 4.2 2 2.5 4.4 2.7 3.7 2.3 3.6 1.5 1.8 1.8 2.6 1

Nut or Seed Almonds

Serving Size 24 nuts

Grams of Net Garbs 2.3

Almond butter

1 tablespoon

2.5

Almond meal/flour

? cup

3

Brazil nuts

5 nuts

2

Cashews

9 nuts

4.4

Cashew butter

1 tablespoon

4.1

Coconut, shredded

? cup

1.3

unsweetened

Macadamias

6 nuts

2

Macadamia butter

1 tablespoon

2.5

Hazelnuts

12 nuts

0.5

Peanuts

22 nuts

1.5

Peanut butter, natural 1 tablespoon

2.4

Peanut butter, smooth 1 tablespoon

2.2

Pecans

10 halves

1.5

Pine nuts (pi?ons)

2 tablespoons

1.7

Pistachios

25 nuts

2.5

Pumpkin seeds, hulled 2 tablespoons

2

Sesame seeds

2 tablespoons

1.6

Soy "nuts"

2 tablespoons

2.7

Soy "nut" butter

1 tablespoon

3

Sunflower seeds,

2 tablespoons

1.1

hulled

Sunflower seed butter 1 tablespoon

0.5

Tahini (sesame paste) 1 tablespoon

0.8

Walnuts

7 halves

1.5

5

KETO CARB COUNT GUIDE

DRESSINGS AND CONDIMENTS

As with meats, beware of sauces and dressings

Dressing

Serving Size Grams

that contain sugar or starchy thickening agents.

of Net

Condiment, Herb, or Spice

Ancho chili pepper Anchovy paste Black bean sauce Capers Chipotle en adobe Clam juice Coconut milk,

Serving Size

1 pepper 1 tablespoon 1 teaspoon 1 tablespoon 2 peppers 1 cup ? cup

Grams of Net Carbs 5.1 0 3 0.1 2 0 1.9

Blue cheese dressing Caesar salad dressing Italian dressing Lemon juice Lime juice Oil and vinegar Ranch dressing

2 tablespoons

2 tablespoons

2 tablespoons 2 tablespoons 2 tablespoons 2 tablespoons 2 tablespoons

Carbs 2.3

0.5

3 2.5 2.9 1 1.4

unsweetened

Cocoa powder,

1 tablespoon 1.2

unsweetened

Enchilada sauce

? cup

2

Fish sauce

1 teaspoon 0.2

Garlic

1 large clove 0.9

Ginger

1 tablespoon 0.8

grated root

Horseradish sauce

1 teaspoon 0.4

Jalape?o chili pepper ? cup sliced 1.4

Miso paste

1 tablespoon 2.6

Mustard, Dijon

1 teaspoon 0.5

Mustard, yellow

1 teaspoon 0

Pasilla chili pepper

1 pepper

1.7

Pesto sauce

1 tablespoon 0.6

Pickapeppa sauce

1 teaspoon 1

Pickle, dill or kosher

? pickle

1

Pimento/roasted red

28g / 1oz

2

pepper

Salsa, green (no added 1 tablespoon 0.6

sugar)

Salsa, red (no added

1 tablespoon 1

sugar)

Serrano chili pepper

? cup

1.6

Soy sauce

1 tablespoon 0.9

Sriracha

1 teaspoon 1

Tabasco or other hot 1 teaspoon 0

sauce

Taco sauce

1 tablespoon 1

Tahini (sesame paste) 2

1

tablespoons

Vinegar, balsamic

1 tablespoon 2.3

Vinegar, cider

1 tablespoon 0.9

Vinegar, red wine

1 tablespoon 1.5

Vinegar, rice

1 tablespoon 0

(unsweetened)

Vinegar, sherry

1 tablespoon 0.9

Vinegar, white wine

1 tablespoon 1.5

Wasabi paste

1 teaspoon 0

6

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