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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