Nutrient ranking · USDA SR Legacy & Foundation

Keto-Friendly Foods

According to USDA FoodData Central (refreshed July 2026), whole foods with 5g or fewer net carbs per 100g, sorted by protein.

50
Foods ranked
2.6g net carbs
Top: Soy protein…
Net Carbs
Ranked by

The verdict

Soy protein isolate tops every USDA reference food at 2.6g net carbs per 100 g - and the 50ᵗʰ-ranked food still delivers 0.0g net carbs, so every food on this list is a genuinely strong source of net carbs.

2.6g net carbs
top - Soy protein isolate
0.0g net carbs
the bar to make the top 50
50
whole foods ranked

Values from USDA laboratory analysis. Verify with USDA FoodData Central → · FDA labeling rules →

Top 15 by net carbs

Whole foods ranked per 100 g, USDA reference data

  1. 1 Soy protein isolate, potassium type 2.6g net carbs
  2. 2 Egg, white 4.5g net carbs
  3. 3 Egg, white 4.5g net carbs
  4. 4 Beverages, Protein powder whey based 3.1g net carbs
  5. 5 Egg, white 4.2g net carbs
  6. 6 Fish, herring eggs 2.8g net carbs
  7. 7 Snacks, pork skins 1.6g net carbs
  8. 8 Tofu, dried-frozen (koyadofu) 2.8g net carbs
  9. 9 Egg, whole 2.4g net carbs
  10. 10 Egg, whole 1.9g net carbs
  11. 11 Egg, whole 1.1g net carbs
  12. 12 Cheese, parmesan 3.7g net carbs
  13. 13 Pork, cured 2.1g net carbs
  14. 14 Pork, cured 0.5g net carbs
  15. 15 Cheese, parmesan 3.4g net carbs
Net Carbs (g/100g) Source: USDA FoodData Central (July 2026)

Is the top food also the best value?

Each of the top 50 foods plotted by net carbs against calories per 100g -- the highest-ranked food isn't always the most efficient pick.

#1 (Soy protein isolate): 2.6g net carbs net carbs, 321 kcal per 100g -- median across the top 50

01.22.53.74.9114.6259.8405550.2695.4Net Carbs / 100gCalories / 100gSoy protein…: Net Carbs / 100g 2.59, Calories / 100g 321Point 2: Net Carbs / 100g 4.51, Calories / 100g 357Point 3: Net Carbs / 100g 4.47, Calories / 100g 376Point 4: Net Carbs / 100g 3.15, Calories / 100g 352Point 5: Net Carbs / 100g 4.17, Calories / 100g 351Point 6: Net Carbs / 100g 2.8, Calories / 100g 312Point 7: Net Carbs / 100g 1.6, Calories / 100g 538Point 8: Net Carbs / 100g 2.829999999999999, Calories / 100g 477Point 9: Net Carbs / 100g 2.38, Calories / 100g 615Point 10: Net Carbs / 100g 1.87, Calories / 100g 575Point 11: Net Carbs / 100g 1.13, Calories / 100g 592Point 12: Net Carbs / 100g 3.7, Calories / 100g 451Point 13: Net Carbs / 100g 2.1, Calories / 100g 500Point 14: Net Carbs / 100g 0.48, Calories / 100g 476Point 15: Net Carbs / 100g 3.41, Calories / 100g 415Point 16: Net Carbs / 100g 1.43, Calories / 100g 541Point 17: Net Carbs / 100g 3.22, Calories / 100g 392Point 18: Net Carbs / 100g 1.35, Calories / 100g 548Point 19: Net Carbs / 100g 1.07, Calories / 100g 654Point 20: Net Carbs / 100g 2.03, Calories / 100g 228Point 21: Net Carbs / 100g 1.7, Calories / 100g 468Point 22: Net Carbs / 100g 0.66, Calories / 100g 669Point 23: Net Carbs / 100g 0.51, Calories / 100g 187Point 24: Net Carbs / 100g 0.08, Calories / 100g 234Point 25: Net Carbs / 100g 0.42, Calories / 100g 192Point 26: Net Carbs / 100g 4.35, Calories / 100g 277Point 27: Net Carbs / 100g 1.64, Calories / 100g 158Point 28: Net Carbs / 100g 1.5399999999999998, Calories / 100g 222Point 29: Net Carbs / 100g 3.63, Calories / 100g 387Point 30: Net Carbs / 100g 1.7, Calories / 100g 141Point 31: Net Carbs / 100g 0.57, Calories / 100g 185Point 32: Net Carbs / 100g 4.67, Calories / 100g 553Point 33: Net Carbs / 100g 1.4, Calories / 100g 449Point 34: Net Carbs / 100g 2.76, Calories / 100g 153Point 35: Net Carbs / 100g 0.47, Calories / 100g 196Point 36: Net Carbs / 100g 3.78, Calories / 100g 243Point 37: Net Carbs / 100g 1.5899999999999999, Calories / 100g 219Point 38: Net Carbs / 100g 2.53, Calories / 100g 220Point 39: Net Carbs / 100g 2.17, Calories / 100g 452Point 40: Net Carbs / 100g 1.72, Calories / 100g 246Point 41: Net Carbs / 100g 0.03, Calories / 100g 256Point 42: Net Carbs / 100g 0.06, Calories / 100g 158Point 43: Net Carbs / 100g 4.710000000000001, Calories / 100g 559Point 44: Net Carbs / 100g 0.08, Calories / 100g 226Point 45: Net Carbs / 100g 0.2, Calories / 100g 184Point 46: Net Carbs / 100g 0.07, Calories / 100g 196Point 47: Net Carbs / 100g 4.4, Calories / 100g 164Point 48: Net Carbs / 100g 0.36, Calories / 100g 413Point 49: Net Carbs / 100g 0.07, Calories / 100g 159Point 50: Net Carbs / 100g 0.04, Calories / 100g 247Lower value, heavierHigh value, heavierLower value, lighterBest value: high, light
#1 (Soy protein isolate): 2.6g net carbs net carbs, 321 kcal per 100g -- median across the top 50
Read the chart as text
  • Soy protein…: Net Carbs / 100g 2.59, Calories / 100g 321
  • Point 2: Net Carbs / 100g 4.51, Calories / 100g 357
  • Point 3: Net Carbs / 100g 4.47, Calories / 100g 376
  • Point 4: Net Carbs / 100g 3.15, Calories / 100g 352
  • Point 5: Net Carbs / 100g 4.17, Calories / 100g 351
  • Point 6: Net Carbs / 100g 2.8, Calories / 100g 312
  • Point 7: Net Carbs / 100g 1.6, Calories / 100g 538
  • Point 8: Net Carbs / 100g 2.829999999999999, Calories / 100g 477
  • Point 9: Net Carbs / 100g 2.38, Calories / 100g 615
  • Point 10: Net Carbs / 100g 1.87, Calories / 100g 575
  • Point 11: Net Carbs / 100g 1.13, Calories / 100g 592
  • Point 12: Net Carbs / 100g 3.7, Calories / 100g 451
  • Point 13: Net Carbs / 100g 2.1, Calories / 100g 500
  • Point 14: Net Carbs / 100g 0.48, Calories / 100g 476
  • Point 15: Net Carbs / 100g 3.41, Calories / 100g 415
  • Point 16: Net Carbs / 100g 1.43, Calories / 100g 541
  • Point 17: Net Carbs / 100g 3.22, Calories / 100g 392
  • Point 18: Net Carbs / 100g 1.35, Calories / 100g 548
  • Point 19: Net Carbs / 100g 1.07, Calories / 100g 654
  • Point 20: Net Carbs / 100g 2.03, Calories / 100g 228
  • Point 21: Net Carbs / 100g 1.7, Calories / 100g 468
  • Point 22: Net Carbs / 100g 0.66, Calories / 100g 669
  • Point 23: Net Carbs / 100g 0.51, Calories / 100g 187
  • Point 24: Net Carbs / 100g 0.08, Calories / 100g 234
  • Point 25: Net Carbs / 100g 0.42, Calories / 100g 192
  • Point 26: Net Carbs / 100g 4.35, Calories / 100g 277
  • Point 27: Net Carbs / 100g 1.64, Calories / 100g 158
  • Point 28: Net Carbs / 100g 1.5399999999999998, Calories / 100g 222
  • Point 29: Net Carbs / 100g 3.63, Calories / 100g 387
  • Point 30: Net Carbs / 100g 1.7, Calories / 100g 141
  • Point 31: Net Carbs / 100g 0.57, Calories / 100g 185
  • Point 32: Net Carbs / 100g 4.67, Calories / 100g 553
  • Point 33: Net Carbs / 100g 1.4, Calories / 100g 449
  • Point 34: Net Carbs / 100g 2.76, Calories / 100g 153
  • Point 35: Net Carbs / 100g 0.47, Calories / 100g 196
  • Point 36: Net Carbs / 100g 3.78, Calories / 100g 243
  • Point 37: Net Carbs / 100g 1.5899999999999999, Calories / 100g 219
  • Point 38: Net Carbs / 100g 2.53, Calories / 100g 220
  • Point 39: Net Carbs / 100g 2.17, Calories / 100g 452
  • Point 40: Net Carbs / 100g 1.72, Calories / 100g 246
  • Point 41: Net Carbs / 100g 0.03, Calories / 100g 256
  • Point 42: Net Carbs / 100g 0.06, Calories / 100g 158
  • Point 43: Net Carbs / 100g 4.710000000000001, Calories / 100g 559
  • Point 44: Net Carbs / 100g 0.08, Calories / 100g 226
  • Point 45: Net Carbs / 100g 0.2, Calories / 100g 184
  • Point 46: Net Carbs / 100g 0.07, Calories / 100g 196
  • Point 47: Net Carbs / 100g 4.4, Calories / 100g 164
  • Point 48: Net Carbs / 100g 0.36, Calories / 100g 413
  • Point 49: Net Carbs / 100g 0.07, Calories / 100g 159
  • Point 50: Net Carbs / 100g 0.04, Calories / 100g 247

Reading the Keto-Friendly Foods Ranking

According to USDA FoodData Central (April 2026 release), the Keto-Friendly Foods ranking surfaces 50 whole foods from the Standard Reference Legacy and Foundation databases, ordered by net carbs per 100g serving. The number-one food on this list is Soy protein isolate, potassium type, delivering 2.6g net carbs and carrying 321 calories in the same 100g portion. That combination of calorie count and net carbs is what makes the top of the ranking genuinely useful: high nutrient value against a reasonable calorie cost.

Whole foods with 5g or fewer net carbs per 100g, sorted by protein Because branded and processed foods are excluded, every entry here reflects a whole-food ingredient: raw or minimally prepared, with nutrient values from USDA laboratory analysis rather than manufacturer-submitted labels. The top five, Soy protein isolate, Egg, Egg, Beverages, Egg, span multiple food groups, which matters for meal planning: a high-net carbs diet built entirely on one food group will miss other nutrients that rotating across groups naturally supplies. The visual bars beside each row scale against the maximum, so a food halfway down the list with a three-quarter bar is still a strong source rather than a distant also-ran.

Rankings like this work best as shopping-list anchors rather than as strict eating rules. A food scoring high on net carbs may still bring sodium, saturated fat, or other considerations that matter for specific diets, which is why each food in the table links to a full FDA-format nutrition label with macros, micronutrients, and daily values. Use the other diet rankings (keto-friendly, high-fiber, low-calorie, best protein-to-calorie ratio) to triangulate foods that satisfy multiple goals at once. For interpretation help, the nutrition guides explain how to balance rankings against real-world portion sizes and daily value targets.

→ Compare the top three keto-friendly foods side-by-side

# Food Net Carbs
1 Soy protein isolate, potassium type 2.6g net carbs
2 Egg, white, dried, stabilized, glucose reduced 4.5g net carbs
3 Egg, white, dried, powder, stabilized, glucose reduced 4.5g net carbs
4 Beverages, Protein powder whey based 3.1g net carbs
5 Egg, white, dried, flakes, stabilized, glucose reduced 4.2g net carbs
6 Fish, herring eggs, Pacific, dry (Alaska Native) 2.8g net carbs
7 Snacks, pork skins, barbecue-flavor 1.6g net carbs
8 Tofu, dried-frozen (koyadofu) 2.8g net carbs
9 Egg, whole, dried, stabilized, glucose reduced 2.4g net carbs
10 Egg, whole, dried 1.9g net carbs
11 Egg, whole, dried 1.1g net carbs
12 Cheese, parmesan, low sodium 3.7g net carbs
13 Pork, cured, bacon, cooked, restaurant 2.1g net carbs
14 Pork, cured, bacon, cooked, microwaved 0.5g net carbs
15 Cheese, parmesan, shredded 3.4g net carbs
16 Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium 1.4g net carbs
17 Cheese, parmesan, hard 3.2g net carbs
18 Pork, cured, bacon, cooked, baked 1.4g net carbs
19 Egg, yolk, dried 1.1g net carbs
20 Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried 2.0g net carbs
21 Pork, cured, bacon, pre-sliced, cooked, pan-fried 1.7g net carbs
22 Egg, yolk, dried 0.7g net carbs
23 Chicken, broilers or fryers, breast, meat only, cooked, fried 0.5g net carbs
24 Mutton, cooked, roasted (Navajo) 0.1g net carbs
25 Chicken, broilers or fryers, light meat, meat only, cooked, fried 0.4g net carbs
26 Chicken, broilers or fryers, giblets, cooked, fried 4.3g net carbs
27 Mollusks, cuttlefish, mixed species, cooked, moist heat 1.6g net carbs
28 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 1.5g net carbs
29 Cheese, romano 3.6g net carbs
30 Cheese, mozzarella, nonfat 1.7g net carbs
31 Pork, ground, 96% lean / 4% fat, cooked, pan-broiled 0.6g net carbs
32 Seeds, hemp seed, hulled 4.7g net carbs
33 Beef, cured, breakfast strips, cooked 1.4g net carbs
34 Beef, cured, dried 2.8g net carbs
35 T.G.I. FRIDAY'S, classic sirloin steak (10 oz) 0.5g net carbs
36 Hormel Pillow Pak Sliced Turkey Pepperoni 3.8g net carbs
37 Chicken, broilers or fryers, meat only, cooked, fried 1.6g net carbs
38 Lamb, variety meats and by-products, liver, cooked, braised 2.5g net carbs
39 Cheese, goat, hard type 2.2g net carbs
40 Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour 1.7g net carbs
41 Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised 0.0g net carbs
42 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted 0.1g net carbs
43 Seeds, pumpkin and squash seed kernels, dried 4.7g net carbs
44 Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted 0.1g net carbs
45 Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled 0.2g net carbs
46 Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised 0.1g net carbs
47 Mollusks, octopus, common, cooked, moist heat 4.4g net carbs
48 Cheese, gruyere 0.4g net carbs
49 Veal, loin, chop, separable lean only, cooked, grilled 0.1g net carbs
50 Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised 0.0g net carbs

Frequently Asked Questions

What foods can you eat on keto? ▼

Soy protein isolate, potassium type has the highest amount with 2.6g net carbs per 100g.

How many net carbs for keto? ▼

Most ketogenic diets recommend 20–50g of net carbs per day. Net carbs = total carbs minus fiber. The foods on this list all have 5g or fewer net carbs per 100g.

Are fruits keto-friendly? ▼

Most fruits are too high in carbs for strict keto. Exceptions include avocados (1.8g net carbs/100g), berries in small amounts, and coconut.

More Diet Rankings

Highest Protein Foods → Lowest Calorie Foods → Highest Fiber Foods → Best Protein-to-Calorie Ratio →

More from the GetFoodFacts library

Key takeaways

  • The #1 food, Soy protein isolate, is 28% ahead of the 10th-ranked food, so the very top of this list carries an outsized share of the net carbs advantage.
  • Even the 50th-ranked food still delivers 0.0g net carbs per 100g, so every entry on this page is a genuinely strong source, not just the top few.
  • The value-vs-cost view above shows the #1-ranked food isn't always the most efficient pick within this top 50, worth a look before assuming higher rank means better fit. Jump to the value-vs-cost chart
  • This list excludes branded and processed foods by design, for those, compare any two foods directly or browse by category. Compare two foods

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: GetFoodFacts ranking rule — Whole foods with 5g or fewer net carbs per 100g, sorted by protein.
This information is for reference only and should not replace professional dietary advice.

Read our methodology for how this data is sourced, computed, and verified.

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.