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Sample Keto Nutrition Guide
Sample nutritional values of Keto friendly foods across five essential categories. Each table includes calories, fat, protein, and carbohydrates per recommended portion size. This list is based on information from several sources, however the portion size and brand will somewhat affect the nutrition data. We recommend using a nutrition calculator to get macro information based on specific brands and portion size.
🛢 Oils & Fats
| Oil | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Extra Virgin Olive Oil | 1 tbsp | 119 | 13.5 | 0 | 0 |
| Avocado Oil | 1 tbsp | 124 | 14 | 0 | 0 |
| Coconut Oil | 1 tbsp | 121 | 13.5 | 0 | 0 |
| MCT Oil | 1 tbsp | 115 | 13 | 0 | 0 |
| Ghee | 1 tbsp | 112 | 12.7 | 0 | 0 |
| Butter | 1 tbsp | 102 | 11.5 | 0.1 | 0 |
| Macadamia Oil | 1 tbsp | 120 | 13.5 | 0 | 0 |
🥩 Meat & Protein
| Food | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Beef | 3 oz cooked | 250 | 18 | 22 | 0 |
| Pork | 3 oz cooked | 206 | 13 | 22 | 0 |
| Lamb | 3 oz cooked | 250 | 20 | 22 | 0 |
| Venison | 3 oz cooked | 159 | 3 | 26 | 0 |
| Poultry | 3 oz cooked | 165 | 3.6 | 31 | 0 |
| Fish | 3 oz cooked | 145 | 5 | 22 | 0 |
| Shellfish | 3 oz cooked | 84 | 1 | 17 | 1 |
| Eggs | 1 large | 70 | 5 | 6 | 0.6 |
🥦 Vegetables
| Food | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Spinach | 1 cup raw | 7 | 0.1 | 0.9 | 1.1 |
| Kale | 1 cup raw | 33 | 0.6 | 2.9 | 6.7 |
| Broccoli | 1 cup cooked | 55 | 0.6 | 4.6 | 11.2 |
| Cauliflower | 1 cup cooked | 28 | 0.3 | 2.2 | 5.3 |
| Asparagus | 1 cup cooked | 40 | 0.4 | 4.3 | 7.6 |
| Brussels sprouts | 1 cup cooked | 56 | 0.8 | 4 | 11 |
| Zucchini | 1 cup cooked | 27 | 0.4 | 2.1 | 5.3 |
| Cabbage | 1 cup cooked | 33 | 0.1 | 1.4 | 7.6 |
| Green beans | 1 cup cooked | 44 | 0.3 | 2.4 | 9.8 |
🥜 Nuts & Seeds
| Food | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Macadamia nuts | 1 oz | 204 | 21.5 | 2.2 | 4 |
| Pecans | 1 oz | 201 | 21 | 3 | 4 |
| Walnuts | 1 oz | 185 | 18.5 | 4 | 4 |
| Brazil nuts | 1 oz | 187 | 19 | 4 | 3 |
| Almonds | 1 oz | 165 | 14 | 6 | 6 |
| Hazelnuts | 1 oz | 178 | 17 | 4 | 5 |
| Sunflower seeds | 1 oz | 164 | 14 | 6 | 6 |
| Pumpkin seeds | 1 oz | 151 | 13 | 7 | 5 |
| Chia seeds | 1 oz | 138 | 9 | 5 | 12 |
| Flaxseeds | 1 oz | 150 | 12 | 5 | 8 |
| Hemp seeds | 1 oz | 160 | 14 | 10 | 3 |
| Sesame seeds | 1 oz | 160 | 14 | 5 | 6 |
🧈 Dairy
| Food | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Heavy cream | 1 tbsp | 51 | 5.5 | 0.3 | 0.4 |
| Butter | 1 tbsp | 102 | 11.5 | 0.1 | 0 |
| Cream cheese | 1 oz | 99 | 10 | 2 | 1 |
| Cheddar cheese | 1 oz | 113 | 9 | 7 | 0.4 |
| Swiss cheese | 1 oz | 106 | 8 | 8 | 1.5 |
| Parmesan cheese | 1 oz | 110 | 7 | 10 | 1 |
| Greek yogurt (plain, full-fat) | 1/2 cup | 100 | 5 | 9 | 4 |
| Cottage cheese (full-fat) | 1/2 cup | 110 | 5 | 13 | 3 |
| Ricotta cheese (whole milk) | 1/2 cup | 180 | 13 | 14 | 4 |
🍓 Fruits
| Food | Portion Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Avocado | 1/2 fruit | 120 | 11 | 1.5 | 2 |
| Olives | 10 small | 40 | 4 | 0.3 | 1 |
| Blackberries | 1/2 cup | 31 | 0.4 | 1 | 3.1 |
| Raspberries | 1/2 cup | 32 | 0.4 | 0.7 | 3.3 |
| Strawberries | 1/2 cup | 24 | 0.2 | 0.5 | 3.5 |
| Tomatoes | 1 medium | 22 | 0.2 | 1 | 4.8 |
| Lemon juice | 1 tbsp | 4 | 0 | 0.1 | 1.2 |
| Coconut (unsweetened) | 1 oz | 100 | 9 | 1 | 4 |