← All PostsKeto Nutrition Charts: Net Carbs, Fat & Protein at a Glance
July 14, 2026

Keto Nutrition Charts: Net Carbs, Fat & Protein at a Glance

Keeping track of what's actually in your food is one of the most useful habits you can build on keto. Bookmark this page, it's designed as a quick reference you can come back to whenever you're planning a meal, double-checking a recipe, or just curious how two ingredients stack up against each other.

All values below are per 100g serving unless otherwise noted.

Fruits (Net Carbs)

Avocado and blackberries are the standout low-carb options here, while blueberries run the highest of the group, worth portioning out rather than snacking on freely.

Nuts & Seeds

Pecans and macadamia nuts lead the pack for pure fat content with minimal carbs, while pistachios run noticeably higher in carbs than the rest, worth keeping portions in check.

Dairy

Grass-fed butter and brie are about as carb-free as dairy gets. Parmesan stands out for its protein content relative to its serving size, a great option if you're trying to hit protein targets without loading up on meat.

Vegetables

Alfalfa sprouts, bok choy, and kimchi are about as carb-friendly as vegetables get. Garlic and ginger look alarming on paper, but since they're used in such small quantities per serving, they rarely make a real dent in your daily count.

Protein Sources

Nearly every protein source is naturally carb-free, which makes this category the easiest one to build meals around. Elk and goat stand out as lean, high-protein options, while pork belly and chicken dark meat lean heavily toward the fat side, useful if you need to bump up your daily fat intake.

Fats & Oils

Almost every pure oil and rendered fat on this list is carb-free by nature. Cashew butter is the outlier worth watching, it carries meaningfully more carbs than almond butter, so it's worth checking labels if you're using nut butters as a fat source rather than a treat.

How to Use This Guide

These charts are meant as a starting point, not a substitute for checking the actual label on whatever you're buying, since brands and preparation methods can shift the numbers slightly. A few practical ways to put this to use:

  • Cross-reference a recipe's ingredients here before you commit to making it, to get a rough sense of where it'll land on carbs.
  • Use the vegetable and fruit tables together when building a salad or side dish, so you know roughly what you're working with before you even start weighing.
  • Keep the fats table handy if you're intentionally trying to increase your fat intake, since the differences between options (say, MCT oil vs. avocado) can be significant depending on your goals.

    • Keeping track of what's actually in your food is one of the most useful habits you can build on keto. Bookmark this page, it's designed as a quick reference you can come back to whenever you're planning a meal, double-checking a recipe, or just curious how two ingredients stack up against each other.

    All values below are per 100g serving unless otherwise noted.

    Fruits (Net Carbs)

    Avocado and blackberries are the standout low-carb options here, while blueberries run the highest of the group, worth portioning out rather than snacking on freely.

    Nuts & Seeds

    Pecans and macadamia nuts lead the pack for pure fat content with minimal carbs, while pistachios run noticeably higher in carbs than the rest, worth keeping portions in check.

    Dairy

    Grass-fed butter and brie are about as carb-free as dairy gets. Parmesan stands out for its protein content relative to its serving size, a great option if you're trying to hit protein targets without loading up on meat.

    Vegetables

    Alfalfa sprouts, bok choy, and kimchi are about as carb-friendly as vegetables get. Garlic and ginger look alarming on paper, but since they're used in such small quantities per serving, they rarely make a real dent in your daily count.

    Protein Sources

    Nearly every protein source is naturally carb-free, which makes this category the easiest one to build meals around. Elk and goat stand out as lean, high-protein options, while pork belly and chicken dark meat lean heavily toward the fat side, useful if you need to bump up your daily fat intake.

    Fats & Oils

    Almost every pure oil and rendered fat on this list is carb-free by nature. Cashew butter is the outlier worth watching, it carries meaningfully more carbs than almond butter, so it's worth checking labels if you're using nut butters as a fat source rather than a treat.

    How to Use This Guide

    These charts are meant as a starting point, not a substitute for checking the actual label on whatever you're buying, since brands and preparation methods can shift the numbers slightly. A few practical ways to put this to use:

  • Cross-reference a recipe's ingredients here before you commit to making it, to get a rough sense of where it'll land on carbs.
  • Use the vegetable and fruit tables together when building a salad or side dish, so you know roughly what you're working with before you even start weighing.
  • Keep the fats table handy if you're intentionally trying to increase your fat intake, since the differences between options (say, MCT oil vs. avocado) can be significant depending on your goals.