Keto Food List

Whole foods with 5g or fewer net carbs (total carbs minus fiber) per 100g — ideal for a ketogenic diet. Sorted by protein content from USDA data.

Keto-Friendly Foods

Whole foods with 5g or fewer net carbs per 100g, sorted by protein

#	Food	Net Carbs	Protein	Fat	Calories
1	Soy protein isolate, potassium type	2.6g	88g	0.5g	321 kcal
2	Egg, white, dried, stabilized, glucose reduced	4.5g	84g	0.3g	357 kcal
3	Egg, white, dried, powder, stabilized, glucose reduced	4.5g	82g	0.0g	376 kcal
4	Beverages, Protein powder whey based	3.1g	78g	1.6g	352 kcal
5	Egg, white, dried, flakes, stabilized, glucose reduced	4.2g	77g	0.0g	351 kcal
6	Fish, herring eggs, Pacific, dry (Alaska Native)	2.8g	60g	6.6g	312 kcal
7	Snacks, pork skins, barbecue-flavor	1.6g	58g	32g	538 kcal
8	Tofu, dried-frozen (koyadofu)	2.8g	52g	30g	477 kcal
9	Egg, whole, dried, stabilized, glucose reduced	2.4g	48g	44g	615 kcal
10	Egg, whole, dried	1.9g	48g	40g	575 kcal
11	Egg, whole, dried	1.1g	48g	44g	592 kcal
12	Cheese, parmesan, low sodium	3.7g	42g	30g	451 kcal
13	Pork, cured, bacon, cooked, restaurant	2.1g	41g	37g	500 kcal
14	Pork, cured, bacon, cooked, microwaved	0.5g	39g	34g	476 kcal
15	Cheese, parmesan, shredded	3.4g	38g	27g	415 kcal
16	Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	1.4g	37g	42g	541 kcal
17	Cheese, parmesan, hard	3.2g	36g	25g	392 kcal
18	Pork, cured, bacon, cooked, baked	1.4g	36g	43g	548 kcal
19	Egg, yolk, dried	1.1g	34g	56g	654 kcal
20	Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried	2.0g	34g	8.3g	228 kcal
21	Pork, cured, bacon, pre-sliced, cooked, pan-fried	1.7g	34g	35g	468 kcal
22	Egg, yolk, dried	0.7g	34g	59g	669 kcal
23	Chicken, broilers or fryers, breast, meat only, cooked, fried	0.5g	33g	4.7g	187 kcal
24	Mutton, cooked, roasted (Navajo)	0.1g	33g	11g	234 kcal
25	Chicken, broilers or fryers, light meat, meat only, cooked, fried	0.4g	33g	5.5g	192 kcal
26	Chicken, broilers or fryers, giblets, cooked, fried	4.3g	33g	13g	277 kcal
27	Mollusks, cuttlefish, mixed species, cooked, moist heat	1.6g	32g	1.4g	158 kcal
28	Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour	1.5g	32g	8.9g	222 kcal
29	Cheese, romano	3.6g	32g	27g	387 kcal
30	Cheese, mozzarella, nonfat	1.7g	32g	—g	141 kcal
31	Pork, ground, 96% lean / 4% fat, cooked, pan-broiled	0.6g	32g	6.2g	185 kcal
32	Seeds, hemp seed, hulled	4.7g	32g	49g	553 kcal
33	Beef, cured, breakfast strips, cooked	1.4g	31g	34g	449 kcal
34	Beef, cured, dried	2.8g	31g	1.9g	153 kcal
35	T.G.I. FRIDAY'S, classic sirloin steak (10 oz)	0.5g	31g	7.8g	196 kcal
36	Hormel Pillow Pak Sliced Turkey Pepperoni	3.8g	31g	12g	243 kcal
37	Chicken, broilers or fryers, meat only, cooked, fried	1.6g	31g	9.1g	219 kcal
38	Lamb, variety meats and by-products, liver, cooked, braised	2.5g	31g	8.8g	220 kcal
39	Cheese, goat, hard type	2.2g	31g	36g	452 kcal
40	Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour	1.7g	30g	12g	246 kcal
41	Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised	0.0g	30g	15g	256 kcal
42	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	0.1g	30g	4.1g	158 kcal
43	Seeds, pumpkin and squash seed kernels, dried	4.7g	30g	49g	559 kcal
44	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	0.1g	30g	12g	226 kcal
45	Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	0.2g	30g	7.1g	184 kcal
46	Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised	0.1g	30g	8.5g	196 kcal
47	Mollusks, octopus, common, cooked, moist heat	4.4g	30g	2.1g	164 kcal
48	Cheese, gruyere	0.4g	30g	32g	413 kcal
49	Veal, loin, chop, separable lean only, cooked, grilled	0.1g	30g	4.4g	159 kcal
50	Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised	0.0g	30g	14g	247 kcal

High Protein, Low Carb Foods

Foods with 10g+ protein and under 10g carbs per 100g

#	Food	Protein	Carbs	Fat	Calories
1	Soy protein isolate, potassium type	88g	2.6g	0.5g	321 kcal
2	Egg, white, dried, stabilized, glucose reduced	84g	4.5g	0.3g	357 kcal
3	Egg, white, dried, powder, stabilized, glucose reduced	82g	4.5g	0.0g	376 kcal
4	Egg, white, dried	81g	7.8g	—g	382 kcal
5	Egg, white, dried	80g	6.0g	0.7g	376 kcal
6	Beverages, Protein powder whey based	78g	6.3g	1.6g	352 kcal
7	Egg, white, dried, flakes, stabilized, glucose reduced	77g	4.2g	0.0g	351 kcal
8	Fish, herring eggs, Pacific, dry (Alaska Native)	60g	2.8g	6.6g	312 kcal
9	Snacks, pork skins, barbecue-flavor	58g	1.6g	32g	538 kcal
10	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	52g	8.3g	30g	470 kcal
11	Egg, whole, dried, stabilized, glucose reduced	48g	2.4g	44g	615 kcal
12	Egg, whole, dried	48g	1.9g	40g	575 kcal
13	Egg, whole, dried	48g	1.1g	44g	592 kcal
14	Cheese, parmesan, low sodium	42g	3.7g	30g	451 kcal
15	Pork, cured, bacon, cooked, restaurant	41g	2.1g	37g	500 kcal
16	Pork, cured, bacon, cooked, microwaved	39g	0.5g	34g	476 kcal
17	Cheese, parmesan, shredded	38g	3.4g	27g	415 kcal
18	Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	37g	1.4g	42g	541 kcal
19	Cheese, parmesan, hard	36g	3.2g	25g	392 kcal
20	Pork, cured, bacon, cooked, baked	36g	1.4g	43g	548 kcal
21	Egg, yolk, dried	34g	1.1g	56g	654 kcal
22	Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried	34g	2.0g	8.3g	228 kcal
23	Pork, cured, bacon, pre-sliced, cooked, pan-fried	34g	1.7g	35g	468 kcal
24	Egg, yolk, dried	34g	0.7g	59g	669 kcal
25	Chicken, broilers or fryers, breast, meat only, cooked, fried	33g	0.5g	4.7g	187 kcal
26	Mutton, cooked, roasted (Navajo)	33g	0.1g	11g	234 kcal
27	Chicken, broilers or fryers, light meat, meat only, cooked, fried	33g	0.4g	5.5g	192 kcal
28	Chicken, broilers or fryers, giblets, cooked, fried	33g	4.3g	13g	277 kcal
29	Mollusks, cuttlefish, mixed species, cooked, moist heat	32g	1.6g	1.4g	158 kcal
30	Cheese, cheddar, nonfat or fat free	32g	7.1g	—g	157 kcal
31	Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour	32g	1.6g	8.9g	222 kcal
32	Cheese, romano	32g	3.6g	27g	387 kcal
33	Cheese, mozzarella, nonfat	32g	3.5g	—g	141 kcal
34	Pork, ground, 96% lean / 4% fat, cooked, pan-broiled	32g	0.6g	6.2g	185 kcal
35	Seeds, hemp seed, hulled	32g	8.7g	49g	553 kcal
36	Beef, cured, breakfast strips, cooked	31g	1.4g	34g	449 kcal
37	Beef, cured, dried	31g	2.8g	1.9g	153 kcal
38	T.G.I. FRIDAY'S, classic sirloin steak (10 oz)	31g	0.5g	7.8g	196 kcal
39	Hormel Pillow Pak Sliced Turkey Pepperoni	31g	3.8g	12g	243 kcal
40	Chicken, broilers or fryers, meat only, cooked, fried	31g	1.7g	9.1g	219 kcal
41	Lamb, variety meats and by-products, liver, cooked, braised	31g	2.5g	8.8g	220 kcal
42	Cheese, goat, hard type	31g	2.2g	36g	452 kcal
43	Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour	30g	1.8g	12g	246 kcal
44	Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised	30g	0.0g	15g	256 kcal
45	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	30g	0.1g	4.1g	158 kcal
46	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	30g	0.1g	12g	226 kcal
47	Chicken, broilers or fryers, back, meat only, cooked, fried	30g	5.7g	15g	288 kcal
48	Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	30g	0.2g	7.1g	184 kcal
49	Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised	30g	0.1g	8.5g	196 kcal
50	Mollusks, octopus, common, cooked, moist heat	30g	4.4g	2.1g	164 kcal

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