Comprehensive Keto Diet Foods Chart with detailed macronutrient data (calories, carbs, protein, fat) per 100g for all food categories: low-carb fruits, vegetables, dairy, nuts, meat, and seafood. Includes keto essence explanation (70-75% fat, 20-25% protein, 5-10% carbs), medical considerations, and a complete foods to avoid list. Standardised portions for easy comparison. Essential keto tracking tool. A4 printable PDF, instant download.
$4.00
Master macronutrient tracking with this comprehensive Keto Diet Foods Chart—featuring detailed nutritional data for dozens of keto-approved foods organized by category (low-carb fruits, low-carb vegetables, dairy, nuts, meat, seafood) with complete calories, carbohydrates, protein, and fat content per 100g (3.5 ounces) serving, plus essential guidance on the essence of the keto diet and comprehensive lists of foods to avoid or limit for maintaining ketosis.
This precisely detailed reference transforms keto meal planning into effortless tracking by standardizing all measurements to 100g portions for easy comparison—empowering individuals starting ketogenic eating, those managing weight loss through fat-burning ketosis, people seeking blood sugar control, athletes optimizing performance, healthcare professionals guiding patients, and anyone aiming to achieve the standard macronutrient breakdown of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
The Essence of the Keto Diet:
The essence of the ketogenic (Keto) diet is to shift the body's primary fuel source from carbohydrates to fat. By severely limiting carbohydrate intake and increasing fat intake, the body enters ketosis, in which it burns fat for energy rather than glucose. The Keto Diet aims to induce and maintain ketosis, a state in which the body burns fat for fuel, leading to weight loss and other health benefits. In addition to weight loss, the Keto Diet improves blood sugar control, reduces inflammation, and potentially improves certain neurological conditions.
Standard Macronutrient Breakdown:
To achieve ketosis, the standard macronutrient breakdown for the Keto Diet is approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. However, the macronutrient breakdown may vary depending on individual goals, activity level, and other factors.
Important Safety Note:
It is important to note that the Keto Diet is not suitable for everyone and should be done under the guidance of a healthcare professional. People with certain medical conditions, such as liver or kidney disease, should not follow the Keto Diet.
Comprehensive Food Categories with Complete Macros:
Low-Carb Fruits: Avocado, Blackberries, Blueberries, Cantaloupe, Cranberries, Grapefruit, Honeydew melon, Lemons, Limes, Olives, Raspberries, Strawberries, Tomatoes, Watermelon.
Low-Carb Vegetables: Arugula, Asparagus, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Kale, Lettuce, Mushrooms, Radishes, Spinach, Zucchini.
Dairy: Blue cheese, Brie cheese, Cheddar cheese, Cottage cheese, Cream cheese, Feta cheese, Goat cheese, Gouda cheese, Parmesan cheese, Swiss cheese.
Nuts: Almonds, Brazil nuts, Cashews, Macadamia nuts, Peanuts, Pecans, Walnuts.
Meat: Bacon, Beef (sirloin), Chicken breast, Duck breast, Ham, Lamb chops, Pork chop, Steak (ribeye), Turkey breast, Veal chop, Venison.
Seafood: Anchovies, Halibut, Lobster, Mackerel, Mahi-mahi, Octopus, Salmon, Shrimp, Squid, Trout.
What to Avoid or Limit:
Sugar products, starchy vegetables, most fruits (except small amounts of berries), beans and legumes, low-fat dairy products, trans fats, processed foods, alcohol, and some vegetables like carrots, beets, and onions.
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Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.
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