Keto Shopping List (With the Carb Count For Every Food)

Picture of a Young Lady Shopping With a Green Basket.

If you plan to start a ketogenic diet, then you might be feeling some confusion over which foods to eat.

With this in mind, this article provides a keto shopping list featuring the most suitable foods.

You can see the carbohydrate content and net carbs clearly listed for each food.

As a general guide, the upper limit to stay in ketosis is approximately 50g of carbohydrates per day (1).

Keto Shopping List

Below you will find a keto diet food list showing a variety of keto-friendly foods along with the number of carbs they contain.

The data is shown in tables spread over ten different categories, which include:

  • Dairy
  • Fruit
  • Meat
  • Nuts
  • Oils and Fats
  • Poultry
  • Seafood
  • Seeds
  • Vegetables
  • Everything else (such as sauces, snacks, and condiments)

About the Carb Count

For all foods, the carb count is per 100g.

‘Total carbs’ refers to the overall amount of carbohydrates in the food.

In contrast, ‘net carbs’ means the amount of non-fiber carbohydrates in the food—the carbs that are digestible.

Some foods can be high in carbohydrates but very low in net carbs (such as cacao), while others can be the opposite.


Nutrition data and the USDA Food Database are the sources for all nutrition values.

Keto Shopping List With Full Carb Counts For Every Food

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A Variety of Dairy Foods.

Most dairy foods are an excellent choice for a keto diet, but be careful to buy real dairy.

By this, I mean that a yogurt full of added sugar and chocolate rings is not going to be beneficial for health.

Also, while full-fat milk is perfectly healthy food, it is worth bearing in mind that there is approximately 5g lactose (milk sugars) per 100 ml.

With this in mind, don’t go overboard with drinking milk if you are sticking to a ketogenic diet.

Food Total Carbs Net Carbs
Butter 0.1 0.1
Cheese (hard – parmesan) 3.2 3.2
Cheese (medium hard – cheddar) 1.3 1.3
Cheese (soft – brie) 0.5 0.5
Clotted Cream 2 2
Cottage Cheese 3.4 3.4
Cream Cheese 4 4
Ghee 0.4 0.4
Greek Yogurt 4 4
Heavy Cream 2.8 2.8
Kefir 5 5
Milk (whole) 5 5
Sour Cream 4 4
Quark 4 4

Full-fat dairy foods are one of the best things you can eat on keto.

Not only are most dairy foods low in carbohydrates, but they also tend to be nutrient-rich and a source of fat-soluble vitamins (2, 3).

Key Point: The best keto dairy foods are butter, cheese, ghee, and heavy cream.


Various Low-Carb Berries - Strawberries, Blackberries, Raspberries, Blueberries.

Technically, you can eat any fruit you want on a ketogenic diet if you’re watching your overall carb intake.

However, it’s better to focus on nutrient-dense, lower-sugar fruits which have the least carbohydrate content.

Some good examples are below.

Food Total Carbs Net Carbs
Avocado 9 2
Blackberries 10 5
Blueberries 14.5 12.4
Boysenberries 12.2 6.9
Cloud Berries 8.6 8.6
Cranberries 12.2 7.6
Elderberries 18.4 11.4
Gooseberries 10.2 5.9
Huckleberries 8.7 8.7
Lemon 9.3 6.5
Lime 11 8
Olives (black) 6.3 3.1
Olives (green) 4 1
Raspberries 11.9 5.4
Rhubarb 4.5 2.7
Salmonberries 10.1 8.2
Strawberries 7.7 5.7
Tomatoes 3.9 2.7

As you can see, berries and fatty fruits (avocado and olives) dominate the table.

One of the main things to consider when putting your keto shopping list together is that carbohydrates are not bad. There should be no fear of carbohydrates in foods like fruit and vegetables.

However, some of these foods may not be the right fit specifically for a very low-carb ketogenic diet. In other words, when following a diet that restricts carbohydrate intake to such low levels, it is important to choose those carbohydrates wisely.

For instance, rice has approximately 73 grams of net carbohydrates per 100 grams, and it is relatively low in nutrients (4).

On the other hand, avocado, olives, and berries all contain a few carbs but also a wide range of nutrients.

Key Point: While all fruit can fit in if you carefully monitor carbs, the most keto friendly fruits are avocado, olives, tomatoes, rhubarb, and blackberries.


A Fatty Cut of Steak (Raw).

There are no real restrictions on the type of meat on a ketogenic diet.

Here is the carbohydrate content for a range of meat products:

Food Total Carbs Net Carbs
Bacon 1.5* 1.5*
Beef – all cuts 0 0
Buffalo 0 0
Ham 0 0
Lamb 0 0
Mutton 0 0
Organ Meats – liver 3.8 3.8
Pork 0 0
Prosciutto 0.3* 0.3*
Salami 3.8* 3.8*
Sausages 0** 0**
Venison 0 0

* Cured meat products such as bacon and salami often contain tiny amounts of sugar.

** Based on 99% meat sausages; be careful as some brands of sausage use significant amounts of flour in their products.

Key Point: Meat generally has no carbs, so it fits on a ketogenic shopping list.


Various Nuts - Macadamia, Almond, Brazil, Walnuts, Hazelnuts and More.

There are many types of nuts to choose from, and not all of them are low in carbs.

In fact, some nuts—such as cashews—have quite a high carbohydrate load.

But all things considered, nuts are a healthy food that belongs on your keto shopping list.

On the downside, they are very energy-dense; 100g of nuts can come to around 700 calories.

With this in mind, it is important not to over-consume nuts – a small handful is easily enough.

Food Total Carbs Net Carbs
Almonds 21.7 9.5
Brazil Nuts 12.3 4.8
Hazelnuts 16.7 7
Macadamia 14.2 5.6
Peanuts 16.1 7.6
Pecans 14 4.4
Pine Nuts 13.1 9.4
Walnuts 13.7 7

All of these nuts are full of important vitamins and minerals, and they taste great.

Key Point: No matter which nuts you buy, you will be gaining health benefits from eating them. However, the ‘most keto’ of these nuts are brazil nuts, pecans, and macadamia.

Oils and Fats

Various Cooking Oils In Glass Bottles.

Regarding fats and oils, the first thing to remember is that just because a certain food is ketogenic doesn’t necessarily make it healthy.

For instance, arguably one of the unhealthiest food ingredients is ‘keto’ by nature.

For example, partially hydrogenated trans fats have links to cancer and cardiovascular heart disease (5, 6).

And yes, these foods are ‘ketogenic’ – no carbs in sight! So, again, it’s not just the amount of carbs that matter — it’s the food and nutrient quality.

In this context, it can be wise to limit the amount of isolated fats from butter and oils, since they can add a significant amount of fat and calories to the diet.

That said, here is a list of some oils and fats with their (usually zero) carbohydrate content.

Food Total Carbs Net Carbs
Avocado Oil 0 0
Butter 0.1 0.1
Canola Oil 0 0
Coconut Oil 0 0
Extra Virgin Olive Oil 0 0
Ghee 0 0
Goose Fat 0 0
Grapeseed Oil 0 0
Lard 0 0
Macadamia Nut Oil 0 0
Red Palm Oil 0 0
Rice Bran Oil 0 0
Sesame Oil 0 0
Soybean Oil 0 0
Sunflower Oil 0 0
Tallow 0 0

As shown above, there are no carbs to worry about with fats and oils.

Key Point: There are many great oils and fats that taste delicious, but it is important not to overdo the consumption of isolated fats.

Poultry (and Eggs)

Picture of a Roast Chicken Seasoned With Lemon.

While poultry is not quite as nutrient-dense as red meat, it does contain a range of beneficial nutrients, and it is zero carb (7, 8).

Of course, the exception is fried chicken, which is neither ketogenic nor the healthiest of foods!

Eggs, on the other hand, are a nutrient-rich food that contains minimal carbohydrate levels.

Food Total Carbs Net Carbs
Chicken 0 0
Duck 0 0
Eggs 0.8 0.8
Goose 0 0
Turkey 0 0
Quail 0 0
Key Point: Meat generally has no carbs, so any type is fine for your shopping list. All meats are perfect ketogenic diet foods.


Two Fillets of Wild Alaskan Salmon.

There are all kinds of different fish and shellfish that are perfect ketogenic foods.


Here are some of the most common edible fish that you can buy.

Food Total Carbs Net Carbs
Anchovy* 0 0
Bream 0 0
Carp 0 0
Catfish 0 0
Cod 0 0
Flounder 0 0
Haddock 0 0
Halibut 0 0
Herring 0 0
Mackerel* 0 0
Sardines* 0 0
Salmon* 0 0
Swordfish 0 0
Tilapia 0 0
Trout* 0 0
Tuna 0 0

To point out the asterisk next to five of these fish – this is for the purpose of identifying some of the best choices.

All these fish are low in mercury and also contain good amounts of omega-3 fatty acids (9, 10).

Shellfish and Other Seafood

Unlike fish, shellfish and other sea creatures do contain carbs—but only in minimal amounts.

Shellfish are also full of nutrients, and they are some of the most nutrient-rich foods you can eat.

Food Total Carbs Net Carbs
Abalone 6 6
Clams 2.6 2.6
Cockles 4.7 4.7
Crab 0 0
Eel 0 0
Lobster 0.5 0.5
Mussels 3.7 3.7
Octopus 2.2 2.2
Oysters 3.9 3.9
Scallops 0.8 0.8
Sea Squirt 2.2 2.2
Shrimp 0.9 0.9
Squid 3.1 3.1
Key Point: All seafood tends to be incredibly nutritious—try to include it on your keto grocery list.


Various Edible Seeds In White Bowls - Includes Chia and Flaxseed.

Seeds are interesting in that they contain large amounts of fat, but also a high amount of carbohydrate.

However, as you can see from the table below, the majority of the carbs are from fiber and non-digestible.

Food Total Carbs Net Carbs
Chia Seeds 43.8 6.1
Flaxseed 28.9 1.6
Hemp Seeds 12 5
Pumpkin Seeds 17.8 14.9
Sesame Seeds 23.4 11.6
Sunflower Seeds 20 11.4

Don’t feel like you have to include seeds on your keto shopping list.

They are reasonably healthy food that can help with meeting nutrient requirements, but they’re not necessary.

Key Point: Seeds are high in fat and contain a large amount of fibrous carbohydrate. On the negative side, they aren’t the tastiest of ketogenic foods.


Leafy Green Vegetables In a White Bowl.

There are hundreds of vegetables that are suitable for a keto diet.

One of the first that comes to mind is zucchini, especially considering it’s the base vegetable for the infamous ‘zoodles’ (or zucchini noodles).

Generally speaking, for the purpose of a ketogenic diet, it is better to emphasize leafy greens as they contain minimal amounts of carbohydrates. In addition, leafy greens are extremely nutrient-rich — especially foods such as spinach and seaweed (15, 16).

While starchy vegetables such as potatoes and sweet potatoes do offer valuable nutrients, they are too high in carbohydrates for a ketogenic diet.

Food Total Carbs Net Carbs
Artichoke 10.5 5.1
Asparagus 3.9 1.8
Beets 13 9.2
Bell Pepper 6.3 4.2
Bok Choy 2.2 1.2
Broccoli 7 4
Brussels Sprouts 9 5
Cabbage 5.8 3.3
Carrot 10 7
Cauliflower 5.3 2.8
Celery 3 1
Chives 4.4 1.9
Cucumber 3.6 3.1
Eggplant 6 3
Garlic 33.1 31
Green Onion 7.3 4.7
Kale 10 8
Kohlrabi 6.2 2.6
Leek 14.2 12.4
Mushrooms (white) 3.3 2.3
Napa Cabbage 3.9 2.6
Okra 7 3.8
Radish 3 2
Romaine Lettuce 3.3 1.2
Red Onion 9 7
Rutabaga 8 5
Spaghetti Squash 6.5 5.1
Spinach 3.6 1.4
Turnip 6.4 4.6
Yellow Onion 9 7
Zucchini 3 2

Overall, most vegetables are low in net carbs and suitable for your grocery list.

However, if you want to stay in ketosis, then limit the amount of higher-carb veggies such as carrots and onions.

Key Point: While there’s a range of veggies that qualify as keto-friendly groceries, some offer more health benefits than others. Leafy greens are among the best low carb vegetables.

Condiments / Sauces / Snacks

A Glass Jar of Peanut Butter With a Knife Taking Some Out.

As many of these foods are commercial products, keep in mind that the nutritional values may change depending on the brand.

However, providing you read the labels to confirm the ingredients, they are still relatively low-carbohydrate foods to put on your keto grocery list.

Food Total Carbs Net Carbs
Almond Butter 21.2 17.5
Beef Jerky 0* 0*
Cacao Nibs 35.7 3.6
Cacao Powder 57.9 24.7
Coconut Chips 25 7
Dark Chocolate (85% – Vivani) 35.7 21.4
Kimchi (commercial) 7 6.2
Peanut Butter (chunky style) 22 14
Pork Rinds (Pork Crackling) 0 0
Salsa 7 6
Sauerkraut 5 2
Tamari Soy Sauce 6 5
Tomato Paste 19 15
Whey Protein 17.6 14.1
Wholegrain Mustard 10 10
Key Point: A keto shopping list has room for condiments, sauces, and snacks. However, check the ingredients list carefully for unnecessary additives.

Final Thoughts

All in all, ketogenic diets are one of the most restrictive dietary patterns, and they cut out numerous nutritious foods.

However, a wide range of nutrient-rich foods can still fit into a ketogenic diet plan.

For more information on ketogenic diets, see this guide to nutritional ketosis.

Photo of author

Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.

91 thoughts on “Keto Shopping List (With the Carb Count For Every Food)”

  1. Thank You!

    This was very informative. I am trying to start this kind of diet but am having a hard time with it. It is really hard to cook, cook, cook when you work until 7 pm. at night. Also, I love a nice glass of red wine at night and there is no room for this.

    I am hoping to get a grip on HFLC. You have been able to put it in a better prospective for me & I thank you for that.

    • That’s no problem, Debbie!

      I’m not sure what you heard, but a glass of red wine shouldn’t be a problem on a keto diet. Just opt for a dry red rather than a sweet one.

      You can see more about carbs in alcohol here:

      I understand how it might be hard to cook when working full-time, it just takes a bit of practise getting used to it, and maybe finding a few favorites which are quick to make.

      Thank you for commenting and good luck with it!

  2. This list was so important to what I want to eat besides I don’t have to spend hundreds of dollars on prepared
    ideal Protein diet foods. Thank you so much for the information.

  3. Fabulous, thus probly the most helpful article I have read from a simple, practical viewpoint. Thanks.

  4. i love peanuts so much is it ok for me to eat a lot of it even i want to be in keto stage..thank u

    • It’s okay to eat them, sure. But a lot? That depends on how much a “lot” actually is!

      Peanuts are verrrry energy dense, so too much can be detrimental.

  5. Thank you for the informative list. The one thing I noticed though is that there are no serving sizes listed. So how would one know ‘how many’ blackberries give you 5 net carbs or how much butter gives you 0.1 net carbs? Knowing the count is great but I can’t imagine a whole pint of blackberries is the same 5 net carbs as say 10 berries would.

    Can you help?

    • Hi Heather,

      You are quite right!

      The serving size is hiding in the text at the top 🙂

      All the carb counts are per 100g, I thought that would be easiest for everyone because it compares everything directly and could also be % carbs.

  6. I’m just learning about ketosis. I’m currently using intermittent fasting to promote stored fat loss, and while this diet focuses on the timing of your eating, and not necessarily what you eat, do you think it could have some of the same benefits while in the fasting state as a ketogenic diet? Or does the body have to be in ketosis 24 hours/day to be effective? Do you think that intermittent fasting could be combined with a ketogenic diet for even greater effectiveness? Thanks for your time, great article!

    • Hi Erin,

      Thanks for commenting! I definitely think intermittent fasting could have some of the same benefits as a ketogenic (or low carb) diet. Actually, there are many studies showing that lower carb diets mimic calorie restriction (so basically intermittent fasting) in their effects on the body.

      I’m sure that combining the two together could have greater effectiveness, certainly. That’s presuming the diet is well formulated of course!

  7. Hi, i enjoy and certainly find this diet and/or lifestyle change beneficial. I however see nowhere any comments regarding the horrid death breath. I work with people and talk a lot but could not deal with the bad breath. Any advice?

  8. Dear Michael,

    I’m not having any luck finding information about using Lactose-free yogurt, ice cream, cream cheese, mascarpone, or cottage cheese. In addition, I’m trying to find more info about Almond Milk, Soy Milk, sheep’s cheese and yogurt, goat cheese and goat yogurt. I’m not finding anything about these for the Keto WOL?

    Any advice? Many thanks!

    • Hi Christine,

      The first few you listed will depend on the ingredients list, so it’s hard to say whether they would be suitable or not.

      If the yogurt is 100% pure it should be fine, but I’m not sure about the ice-cream.

      Sheep’s cheese and goat cheese are all perfectly fine (and very tasty too!)

      Almond milk sometimes has a bunch of additives and added sugar, so watch out for that… a 100% pure one is OK. As is coconut milk/cream. There are many online recipes to make your own almond milk too, which might be worth checking out!

      Personally, I’d avoid the soy milk as it’s highly processed.

  9. My husband is considering a Keto Diet to help fight the side effects of Parkinson’s disease, Weight loss is not the goal nor a desired effect. Do you have any suggestions, advice or insight you could share concerning his dilemma?

  10. This post was great! Exactly what I had been looking for. I knew the right food now I know what the carb count is before I eat it! Do you have another post for the differences in flours? Like coconut vs almond vs any other?? Again thanks for this post..

  11. Hi Michael
    I just want to say thank-you thank-you & thank-you again. These lists have really helped me put ketogenic foods in perspective. I can now meal plan with a much better knowledge of the Carb counts of different foods without stressing out & having to add each one into an app prior to eating. Your added comments about the nutritional benefits or otherwise of certain foods was also helpful. I have struggled commencing Keto as a non meat eater but feel I can give it a real good go with your information on fish which my body seems to tolerate a lot better than meat. Thanx for your dedication to this woe & for sharing your knowledge. Greatly appreciated

    • Hi Joy,

      Thank you for the nice comments! And I’m glad that the lists have been helpful for you too.
      I’m guessing you must be eating a lot of fish now?!
      Feel free to ask if you are ever stuck with anything and need some help.

  12. Carbs you have listed on garlic is got to way off the charts. From what I can see is 1 carb and it is .66 net carbs. You may want to correct that.

    • Just those three ingredients without any sugar or additives? If so, that should be okay.

      To be honest, I’m not aware of any tummy-flattening effects of those ingredients though…

  13. Hi Michael, thank you for this extremely informative article. I just have one quick question, do we follow the total carbs count instead of the net carbs count when trying to stay within the 50g a day limit? Thanks

    • Hi Rizza,

      Glad you found it useful!

      You only have to count the net carbs, but if you find it easier (considering food labels don’t give this) then you could just count total carbs.

      Just let me know if you have any other queries.

  14. I believe that mastering the basics when it comes to keto diet is vital. This means understanding the ins and outs of keto foods and nutrition.

    I like that the fruit and seafood list is way bigger than in any other similar post I have seen.

    Just food for thought: Consider adding the carb count also in ounces, as there may be many ketoers who are not used to grams.

    Overall very thorough article

  15. Thanks for the article. It will certainly help me as I get started on the keto way of eating. I do have one question. When beginning, is it necessary to stop all carbs to get the body in a state of ketosis, and then add them in, or just significantly lower the intake of carbs?

    • Hi Monica,

      No, it isn’t necessary to quit all carbs (although you could if you wanted).

      There are generally two ways to do it;

      1) Just jump to the carb range you’re aiming for overnight


      2) Slowly reduce carbs over time until you get to where you want to be.

      Some people prefer the second option to lessen the so-called “keto flu” symptoms.

    • This very much depends on the individual, diet as a whole, activity levels, and so on. But in general, it’s not unusual to lose 3 lbs + in the first week (mainly from the loss of water weight).

    • Hi Norma,

      That question is difficult to answer since every individual’s requirement is different.

      It does matter. But that doesn’t mean it’s necessary to count them – for example, eating, monitoring, and adjusting is a good way to lose weight.

      Through doing it this way, people can examine their weight loss (or lack of) after a week or two and then reduce the total amount of food if necessary.

      If you actually want to count calories, then you can use the same method (increase or decrease depending on success). 2000 kcals might be a good generic starting point – but this very much depends on activity levels, current weight, and so on.

    • Since beans are quite high in carbohydrate, they’re not really compatible with a ketogenic diet.

      If you want to eat them then just a low-ish carb diet might be a better fit.

  16. This so dissappointed me. I thought it would be for a serving, instead it is for 100 g. Whole grain mustard has NO carbs in a single serving. This chart needs to be done based on an average serving. It is of no use this way.

  17. Hi this is very useful indeed, thankyou so much. Are there any ideas which herbs and spices are good for keto?

  18. if i don’t eat cheese, eggs, drink tea, or lemonade, pasta, would this be a good diet for me to help me lose weight. I have been trying several diet nothing work. what can i do.

    • Ketogenic diets work well for people who can stick to them.

      For me, I think the main thing is to find a way of eating that someone enjoys.

      Many people have the most success when they cut ultra-processed packaged foods out of their diet and eat whole foods, with sufficient protein at each meal for satiety.

  19. Hi, I’d be pleased to receive a bit more detail on total /net carbs, because there are 2 types of fiber, in / soluble. Insoluble goes through the system but doesn’t some of the soluble get absorbed? In other words, is the ‘net’ value not a bit deceptive? Also, some basic fruits aren’t on this list, and I’d love to know their values: banana, orange, apple, pear and, if possible, dates and pomegranate, which are staples in our home. Thanks so much. This is a very helpful site to ease the learning curve !

    • Hi Soraya,

      You are right, and ‘net carbs’ isn’t really the perfect measurement, but many people prefer to use it over the total carbs measurement.

      The reason why those fruits aren’t on the list is simply because they’re not very keto-friendly. For example, a whole apple comes in at over 20 grams of carbohydrate, which is almost half of the daily maxiumum for carb intake. Of course, this doesn’t mean that those fruits are “bad” – they are fine as part of a healthy diet (in a sensible amount!)

      If you ever want to find out the nutrition details of a particular food, there is a great tool here:

      Hope this helps!

  20. I am a 22 years old male, I am trying to lose my belly fat and love handles. I want to go for a low carbs diet, is it possible to rid of that fat with low carb diet ?

    • Possibly… but it depends on overall lifestyle, energy intake, and so on. Many people have great success at losing weight with a low carb diet, and the best way to formulate them is just to pick a meat/fish or eggs for each meal and top the plate up with some veggies. A lot of people find that if they eat until they feel satisfied, they are automatically in a calorie deficit without having to worry about counting calories.

  21. Mulberry grows in my yard…I get buttloads every spring. GREAT keto fruit, and can be made into tarts, jams, or eaten straight off the tree….and you can’t beat the price. About 9 g /7 g net per 100grams

  22. Found this very helpful. I want to try Keto, but am concerned. I had my gallbladder removed. I don’t digest meat well. How do I counter the effects of eating high fat, high meat diet when my digestion struggles with those very things?

    • Hi Lynda,

      If you feel you struggle with digesting a high-fat diet, then it is probably better to look at other options. I would consider speaking with your doctor/dietitian to try and find something that is the right fit for you.

    • I have not had a gall bladder for 10 years. I’ve been doing keto for over 3 months and haven’t had much of an issue. The first couple of weeks I ran to the bathroom a few times, but that is pretty much over. Rumbly tummy here and there. Indigestion a couple of times, but not unbearable. A bit of constipation. I also try to have lots of meat free meals (avocado & feta based salads, nut/seed meal, coleslaw, chia pudding) just cause i get sick of meat. Maybe that helps. Good luck.

  23. Hi Michael, I want to start this diet, put I have no ideal how to start it. Do you have any ideal how to get me started. My doctor already gave the go ahead. Please help me get started. My husband is also going on this diet with me

  24. Very informative but I am a bit confused….the net carb listed…Do I subtract this from the total carbs to get the net carb..or is this already done and it lists what the net carbs are actually? I hope you understand what I am trying to say. Ex..salsa …7 total carbs. With 6 net carbs….so do I subtract and get 1 for the net carb or is 6 the correct net carbs….thanks

    • Hi Lesa,

      I understand what you are saying! The net carbs have already been calculated and they are the actual figures.

      For the salsa example; 7 total carbs and 6 net carbs – this means that the total carbohydrate content was 7 grams, and there was 1 gram of fiber subtracted to leave 6 grams of net carbs.

  25. I have recently changed from cow’s milk to grass fed camel’s milk as I heard it was better for you. Is this OK or is there little difference/nutritional value to cow’s milk? I do have one cup of organic, naturally decaffeinated coffee each day on the keto diet.

    • There is little difference in nutritional value between cow’s and camel’s milk. Some reports suggest it might be better for people with dairy sensitivities though.

  26. I can manage carbs okay but I don’t really want to have a high fat diet. Does the Keto diet work if you don’t do high fat? Also some Keto bread recipes say to use almond flour but almonds are quite high in carbs so how does this work?

    • Ketogenic diets are ‘high fat’ by their very nature, but if you don’t want to follow a high fat diet then there are plenty of other diet options. I would say focusing on whole foods is the most important thing, whatever someone’s dietary preference.

      As for almonds, a typical one ounce (28-g) serving contains around 6 grams of carbohydrate, and 3.5 grams of that is fiber (which isn’t digested down into glucose). This isn’t particularly high in carbohydrate.

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