Keto Food Database: Net Carbs in Common Foods

Emma Lawson Medically reviewed by Dr. Sarah Mitchell, Medical Reviewer May 29, 2026 (Updated Jul 7, 2026) 1 min read · Fact-checked & reviewed

Keto Food Database: Net Carbs in Common Foods

This database tracks the net carbs (total carbs minus fiber) in common keto foods. All numbers are per 100 grams, raw, straight from the USDA FoodData Central database and updated monthly. Everything’s sorted lowest to highest net carbs, so the best keto picks sit at the top.

Food	Net Carbs	Protein	Fat	Calories
Chicken breastProtein	0g	24.4g	3.2g	133
Salmon, AtlanticProtein	0g	19.8g	6.3g	142
Ground beef (80/20)Protein	0g	17.2g	20g	254
BaconProtein	0g	17.8g	17.5g	—
Olive oilFat	0g	0g	100g	884
Coconut oilFat	0g	0g	99.1g	892
Pork chopProtein	0g	20.7g	9g	170
ShrimpProtein	0g	20.1g	0.5g	85
TunaProtein	0g	23.3g	4.9g	144
ButterFat	0.1g	0.8g	81.1g	717
KaleVegetable	0.3g	2.9g	1.5g	35
Egg, wholeProtein	0.7g	12.6g	9.5g	143
SpinachVegetable	1.4g	2.9g	0.4g	23
CucumberVegetable	1.5g	0.6g	0.2g	10
AvocadoFruit	1.8g	2g	15.4g	167
AsparagusVegetable	1.8g	2.2g	0.1g	20
ZucchiniVegetable	2g	2.7g	0.4g	21
Mushrooms, whiteVegetable	2.3g	3.1g	0.3g	22
Cheddar cheeseDairy	2.4g	23.3g	34g	408
CauliflowerVegetable	2.8g	1.6g	0.2g	—
Heavy creamDairy	2.8g	2.8g	36.1g	340
Bell pepper, greenVegetable	2.9g	0.9g	0.2g	20
CabbageVegetable	3.3g	1.3g	0.1g	25
BroccoliVegetable	3.9g	2.6g	0.3g	31
BlackberriesFruit	4.3g	1.4g	0.5g	43
Greek yogurt, plain wholeDairy	4.8g	8.8g	4.4g	—
Macadamia nutsNuts	5.2g	7.9g	75.8g	718
Cream cheeseDairy	5.5g	6.2g	34.4g	350
WalnutsNuts	7g	15.2g	65.2g	654
AlmondsNuts	9.2g	21.5g	51.1g	—

per 100g, raw · Net carbs = total carbs − fiber · Source: USDA FoodData Central

Why net carbs? Because your body doesn’t convert fiber into glucose. It passes straight through, which means it doesn’t count against your daily carb allowance. Most people on keto aim for 20 to 50 grams of net carbs daily. The color coding here makes scanning easy: green means very low carb, amber means moderate, and red means you should keep portions small.

Sources

Central database and updated monthly

Note: This site is for general informational purposes only. Dietary changes can affect health conditions and medications. Consult your doctor or a registered dietitian before making significant changes to your diet.

Authoritative Sources & Further Reading

This guide draws on data and guidance from independent, authoritative organizations:

Harvard T.H. Chan — The Nutrition Source Evidence-based nutrition
USDA FoodData Central Official food nutrient data
National Institutes of Health (NIH) Biomedical research
American Diabetes Association Carbohydrate and blood-sugar guidance

Emma Lawson Nutrition Coach

Emma Lawson is a certified nutrition coach who has worked with hundreds of clients navigating low-carb transitions. She specializes in the behavioral side of dietary change: building habits, managing social situations, and keeping momentum past the first month. Her work at Keto Living Guide focuses on practical lifestyle guidance and long-term adherence strategies.