Maintaining a stable weight or knowing the right foods to eat during a weight loss journey is not easy. The keto diet is a complicated one if you don’t know what to eat or how to measure the food properly.
To take the stress of scouting through tens of pages over the internet to find the right quantity, we have taken the liberty of gathering up some main food to consume and how much carbs it contains.
As you start on your weight loss journey, leafy greens are essentials because they are nutrient-dense, high in fiber, low in fat, but ultimately low in carb with enough water to keep you full for long.
| Foods | Serving size | Net Carbs |
| Asparagus | 1 cup (91g) Raw | 6 grams |
| Alfalfa sprouts | 1 cup (33g) | 0.1 grams |
| Arugula | 1 cup (100g) | 2 grams |
| Broccoli | 1 cup (50g) | 4 grams |
| Broccoli Rabe | 1 cup (50g) raw | 1 gram |
| Cabbage | 1 cup (89g) | 5 grams |
| Collard greens | 1 cup (100g) chopped | 1.7 grams |
| Dandelion green | 1 cup (55g) chopped | 5 grams |
| Endive | 100 gram chopped | 0.3 grams |
| Iceberg lettuce | 1 cup (50g) | 2 grams |
| Kale | 1cup (67g) | 7 grams |
| Lettuce | 1 cup (100g) | 1.6 grams |
| Napa cabbage | 1 cup (100 g) | 2.2 grams |
| Bok Choy | 100 grams | 0.8 grams |
| Romaine lettuce | 1 cup (50g) Raw | 2 grams |
| Spinach | 1 cup (180g)Raw | 1 gram |
| Swiss chard | 1 cup cooked | 3 grams |
| Watercress | 1 cup (34g) | 0.3 grams |
Low Carb Vegetables
Vegetables are great for weight loss and for keto dieters while only a few are great and actually low in carbs, proper moderation, and serving sizes should be considered to maintain a good weight or lose weight.
| Vegetable | Serving size | Net carbs |
| Cucumbers | ½ cup (52g) | 1.5 grams |
| Artichokes | ½ cup (84g) | 10 grams |
| Bamboo shoots | ½ cup | 1.2 grams |
| Beets | 1 cup (136g) | 13 grams |
| Bell peppers | 1 cup (149g) chopped | 9 grams |
| Button mushroom | 1 cup (70g) | 2.3 grams |
| Cauliflower | 1 cup (100g) | 5 grams |
| Celery | 40 grams | 1.2 grams |
| Chili peppers | 1 cup (139g) | 4 grams |
| Eggplant | 1 cup (62g) | 4.8 grams |
| Garlic | 4 grams raw | I gram |
| Green Beans | 1 cup (125g) | 10 grams |
| Mushroom | 1 cup (70g) | 1.6 grams |
| Okra | ½ cup | 2 grams |
| Olives | 1 cup (99g) | 3 grams |
| Onions | ½ (58g) | 6 grams |
| Radishes | ½ cup (57g) | 1 gram |
| Rhubarb | 1 cup (122g) | 5.5 grams |
| Rutabagas | 1 cup (140g) | 12 grams |
| Sauerkraut | 1 cup (142g) | 7 grams |
| Shallot | ¼ cup raw shallot | 6.7 grams |
| Sugar snap peas | 1 cup (85g) | 4 grams |
| Summer squash | 1 cup (180g) | 7.8 grams |
| Turnips | 1 cup (120g) | 6.1 grams |
| White mushroom | 1 cup (70g) | 2.3 grams |
| Yellow bell pepper | 1 cup (149g) | 9.6 grams |
| Zucchini | 1 cup (124g) | 4 grams |
Low Carb Fruits
Although fruits are not considered keto compliant, if you can avoid high sugar content fruits, then you are good to go. The following are some excellent fruits to enjoy on a keto diet.
| Fruits | Serving size | Net carbs |
| Avocado | 1/3 medium-size fruit | 1 gram |
| Blackberries | ¼ cup | 1.5 gram |
| Blueberries | ½ cup(74g) | 10.5 gram |
| Coconut | 1/3 cup flakes | 5 grams |
| Lemon | One whole lemon | 5 grams |
| Limes | 2 diameter lime | 5 grams |
| Starfruit | 1/2 cup | 2.6 grams |
| Raspberries | 100 grams | 5.4 grams |
| Strawberries | 100 grams | 5.7 grams |
| tomatoes | 1 cup (149g) | 6 grams |
| watermelon | 1 cup | 11 grams |
Low Carb Nuts & Seeds
Nuts and seeds are healthy snack options for keto dieters. They contain polyunsaturated and monounsaturated fats, fibers and proteins that are good and healthy for the body. Eating the appropriate portion of nuts and seeds will reduce your risk of heart-related diseases and increase metabolism, which promotes weight loss and aid in losing belly fats too.
| Nuts/seeds | Serving portion | Net carbs |
| almonds | ¼ cup | 3 grams |
| Brazilian nuts | 30 grams | 3.7 grams |
| Cashews | 28 grams | 8.6 grams |
| Chia seeds | 28 grams | 6 grams |
| Flaxseeds | 28 grams | 11 grams |
| Macadamia nuts | 28 grams | 3.9 grams |
| Pecan | 28grams | 4 grams |
| Pistachios | 26 grams | 7.7 grams |
| Pumpkin seeds | 28 grams | 5 grams |
| Sesame seeds | ¼ cup | 8 grams |
| Walnuts | 28 grams | 3.8 grams |
Low Carb Fats
Fats are at the center of a keto dieter’s success. In addition to the list of healthy nuts and seeds above, the table below shows a list of oils and fats to help spice your foods as you journey to weight loss.
It is recommended to buy pure pressed, and not mixed, GMO, or highly processed oils.
| Oils & fats | Serving size | Net carbs | |
| Butter | 14.2 grams | 0 gram | |
| MCT oils | 14 grams | 0 gram | |
| Olive oils | 15 grams | 0 gram | |
| Ghee | 1 tsp 5 grams | 0 gram | |
| Coconut oil | 13.6 gram (1 tbsp) | 0 gram | |
| Cocoa butter | 14 gram | 0 gram | |
| Avocado oil | One tablespoon | 0 gram | |
| Red palm oil | 13.6 grams | 0 gram | |
Low Carb Protein Sources
Besides fats, proteins are the next must-have on a keto diet, the fattier the better. While we keep that in mind, remember to go for organic, grass-fed and fresh-cut poultry, or meat when buying. You can shop at a local farmer’s stalls if possible.
| Proteins | Serving size | Net carbs |
| Charcuterie – salami, pepperoni | 50 grams | 1.12 grams |
| Beef | 50 grams | 0 gram |
| Chicken – any part | 50 grams | 0 gram |
| Bacon | 50 grams | 0 gram |
| Sausage | 50 grams | 0 gram |
| Ham | 50 gram | 1 gram |
| Pork belly | 50 gram | 1.8 gram |
| Offals | 50 grams | < 0.5 gram |
| Other poultry | 50 grams | 0 gram |
Low Carb Seafood
Besides meats and poultry, seafood is also a good choice of protein. Fish provide healthy Omega-3 fats and take well to herbs and spices. Seafood such as shellfish and other crustaceans are also great.
| Seafood | Serving size | Net carbs |
| Fish – salmon, halibut, tuna, mahi-mahi, trout, etc | 100g | 0 grams |
| Seafood – crab, crawfish, lobster, and other crustaceans | 100g | 1 gram |
Dairy & Eggs – Low Carb
If you are dairy intolerant, scroll past this section, otherwise, dairy is an excellent addition to your keto diet. They are high in proteins, low in unhealthy fats and great for you.
| Food | Serving size | Net carbs |
| All types of cheeses – hard. Soft or cottage | 28 grams ¼ cup | 0 – 1.8 grams |
| Plain Cream cheese | 2 oz (56g) | 2 grams |
| Whole milk | 50 grams | 2.6 grams |
| Coconut Cream | 1 tbsp (15g) | 1 gram |
| Half & Half | 50ml | 2.2 grams |
| Heavy Whipping cream | 15g 1 tbsp | 0 gram |
| Sour cream | ½ cup (115g) | 3.3 grams |
| Yogurt | 117g (1/2 cup) | 5.7 grams |
| Greek yogurt | 120grams (1/2 cup) | 4.2 grams |
| Eggs | 50 grams | 0.6gram |
| Heavy cream | 30 grams | 0.8gram |
Low Carb Beverages
If you are not a water lover because of its tastelessness, try adding a slice of lemon, some drops of lime juice, cucumbers or other keto vegetables you love.
Furthermore, there are a few options opened up to keto dieters but all things should be done in moderation.
| Beverage | Serving size | Net carbs |
| Water | 1 cup | 0 gram |
| Coffee – fresh grounds | 8 ounce | 0 gram |
| Tea | 1 serving | 0 gram |
| Low carb vegetable broth | 100 grams | 1 gram |
| Low carb beef broth | 100 grams | 1 gram |
| Vodka | 50 gram | 0 gram |
| Low carb beer | 12 ounces | 2.9 – 10 grams |
| Tequila | 1 cup | 0 gram |
| Unsweetened almond milk | 1 cup (240ml) | 1 gram |
| Unsweetened coconut milk | 1 cup (225g) | 7.1 gram |
Low Carb flours and other Baking Ingredients
The internet is full of plenty of keto compliant baked goods, although baking the keto way can be hard, here are some ingredients that should be in your pantry to enable enjoy a decadent dessert as you watch your favorite movie without any fear of jeopardizing your keto diet.
Below, all of the best places and brands for each of the products mentioned are included. Click the links below if you want to get these products mentioned to start cooking or baking on your keto journey.
| Baking Goods | Serving size | Net carbs | |
| Almond flour | ¼ cup (28g) | 6 grams | |
| Sunflower meal | ¼ cup (33.5g) | 7 grams | |
| Erythritol | 1 tsp | 4 grams | |
| Stevia | 1 tsp | 0.5 grams | |
| Xanthan gum | 1 tbsp | 0 gram | |
| Chia seed powder | 1 tbsp (12g) | 0.9 grams | |
| Coconut flour | ¼ cup | 6 gram | |
| Psyllium husk powder | 1 tbsp (18g) | 1.5 grams | |
| Glucomannan powder | 0.5 gram | 0 gram | |
| Heavy cream powder | 1 tbsp (100g) | 0 gram | |
| Pork rinds | 14 grams | 0 grams | |
| Pecan flour | ¼ cup | 1 gram | |
| Ground flaxseed | 30 grams | 2 grams | |
| Hazelnut flour | 28.3 grams | 2 grams | |
| Gelatin | 35 grams | 4.6 grams | |
| Vanilla extract | 100 grams | 0 gram | |
| Cocoa powder (unsweetened) | 1 tbsp (5g) | 1 gram | |
Low Carb Sweeteners
Although we have mentioned some sweeteners in the table above, the lists here are some commonly used keto compliant sweeteners to help satisfy your sweet tooth but ensures you remain in ketosis.
| Sweeteners | Serving size | Net carb |
| Allulose | 100gram | 5 gram |
| Inulin | 100 grams | 1 gram |
| Sucralose | 100 grams | 0 gram |
| Monk fruit | 100 gram | 0 gram |
Low Carb Herbs and Spices
Food tastes bland with some sort of seasoning or spice. So to keep you in ketosis, we have the next table that will ensure you stay on track without sabotaging your diet plans.
| Spice/seasoning | Serving size | Net Carbs |
| Paprika | 1 tsp | 0.9 grams |
| Fresh Rosemary | 1 tsp | 0.31 grams |
| Salt | 1 tsp | 0 gram |
| Lemon zest | 1 tsp | 0.26 grams |
| Cilantro fresh | 1 tsp | 0.04 grams |
| Cinnamon ground | 1 tsp | 1.3 grams |
| Bay leaf | 1 tsp | 2.29 gram |
| Black pepper | 1 tsp | 1.8 gram |
| Beef bouillon cube | 1 tsp | 0.82 grams |
| Cardamom | 1 tsp | 1.92 grams |
| Cayenne | 1 tsp | 1.39 gram |
| Celery seeds/dried | 1 tsp | 1.4/1.69 grams |
| Chili powder | 1 tsp | 0.7 gram |
| Chives fresh | 1 tsp | 0.09 grams |
| Curry powder | 1 tsp | 0.12 gram |
| Dill fresh | 1 tsp | 0.23 gram |
| Ginger fresh | 1 tsp | 0.74 gram |
| Allspice, Ground | 1 tsp | 2.4 grams |
| Basil fresh/dried | 1 tsp | 0.04/2.21 grams |
| Wasabi root | 1 tsp | 0.75 grams |
| Spearmint fresh | 1 tsp | 0.08 grams |
| Turmeric roots | 1 tsp | 0.13 grams |
| Thyme fresh | 1tsp | 0.49 gram |
| White peppers | 1 tsp | 2.01 grams |
Low Carb Dips, Sauces & Condiments
The table below will enable you to choose the right condiment to make your food taste good and ensure you stay wholly keto.
| Sauce/dips | Serving size | Net carbs |
| Guacamole | 30 gram (2 tbsp) | 2.6 gram |
| Balsamic vinegar | 1 tbsp (16g) | 2.7 grams |
| béarnaise | 47 gram | 1 gram |
| Black olive tapenade | 1 Tbsp (17g) | 0.8 gram |
| Blueberry sauce | One tbsp | 3.7 grams |
| Chimichurri sauce | 1 tbsp (15g) | 0.7 gram |
| Cream cheese | 1 tbsp (13 g) | 0.7 gram |
| Dressing/vinaigrette (balsamic) | 1 tbsp | 1 gram |
| Heavy cream | 1 tbsp (15g) | 0.4 grams |
| Horseradish | 1 tbsp | 1.4 grams |
| Hummus | 1 tbsp (15g) | 3 grams |
| Lemon/lime | 1 tbsp | 1 -1.5 grams |
| Marinara sauce | ¼ cup (66g) | 5 grams |
| Mayonnaise | 1 tbsp (15g) | 0 gram |
| Mustard (organic) | 1 tsp | 0.1 grams |
| Pesto | 1 tbsp (15g) | 1.2 grams |
| salsa | 18 grams | 1.2 grams |
| Tabasco sauce (hot sauces) | 1 tsp (5g) | 0 gram |
Now you don’t need to ask too many questions concerning what to eat or not to eat on a keto diet. This is a comprehensive list you can take with you to the grocery store to ensure that you’re staying on track on your keto journey.