Keto South African foods

From WikiMD's Wellness Encyclopedia


Ketogenic food

Keto South African foods - nutritional values[edit source]

This section provides a detailed list of Keto South African foods, particularly focusing on their suitability for a low-carb or ketogenic diet. The table columns are color-coded for your convenience:

Name Food group Keto friendliness Calories Fat Protein Carbohydrate Fiber Net carbohydrates Sugars Saturated fats Serving weight Country
Yum yum peanut butter Medium carb 654 54.2 21.6 20 7.2 12.8 11.6 South Africa
Yogurt grecco al caffè High carb 161 13 26 26 South Africa
Xiao hus dumplings cabbage n pork High carb 207 6 7 24 24 2 South Africa
Woolworth's lemon & poppyseed muffins High carb 414 21.29999924 5.699999809 49 49 2.200000048 South Africa
Wood smoked bacon High carb 219.2 15.9 19.4 59 59 6 South Africa
Woo shape High carb 398 8.399999619 46.20000076 33.59999847 33.59999847 0.699999988 7.599999905 414.0g South Africa
Willards flings High carb 484.6666667 22.66666667 6.666666667 63.33333333 63.33333333 10.66666667 South Africa
Willards cheese curls 150 gr High carb 535 37.9 6.2 43 43 17.9 South Africa
Whole grain granola bar High carb 503 23.4 7.1 67 67 11.1 South Africa
Whey protein & oats High carb 401 15 22 43 3 40 35 7.400000095 100.0g South Africa
Whey collagen Low carb 370 2 75 12 2 10 0.600000024 South Africa
Water fitness Keto friendly 50 0.090000004 0.090000004 South Africa
Watashi High carb 151.1 0.8 5 31 3.1 27.9 0.1 South Africa
Wagyu beef burger Keto friendly 211 16.5 14.39999962 3 1 2 1 South Africa
Wafers al cacao High carb 517 27 4.599999905 62 4.099999905 57.9000001 20 South Africa
Volroom melk Keto friendly 61 3.5 3.1 4 0.5 3.5 2.3 South Africa
Vegetable unwraps Low carb 100 13.5 8.45 5.25 5.25 7.7 South Africa
Vegetable samoosaa High carb 272 17.2 4.5 25 25 0.3 1.1 200g South Africa
Vegetable and lamb casserole Keto friendly 126.5384615 0.615384615 1 3.076923077 0.192307692 2.884615385 0.307692308 South Africa
Vegan gorilla gainer High carb 160 0.480000019 11.2 27.72000122 27.72000122 South Africa
Vegan creamery keto friendly 174 16.79999924 3.099999905 1.5 1.5 9.800000191 South Africa
Vegan 60% fat spread Keto friendly 2.5 60 0.05 2.5 2.5 14.5 South Africa
Veg risotto kiev Keto friendly 197.2 10.5 4.2 2.3 2.3 1.6 South Africa
Vanilla flavoured ice cream Medium carb 84 9.7 1 11 0.1 10.9 2 South Africa
Vanilla flavored ice cream with dark chocolate High carb 236 14.9 2.6 23 0.6 22.4 12.9 6 x 60 ml South Africa
Vanilla coffee capsule Keto friendly 4 0.100000001 0.5 1 1 0 South Africa
Uplift kombucha Keto friendly 45 0.300000012 2.700000048 0.5 2.200000048 South Africa
Ultra multigrain brown bread High carb 930 4.6 11.3 31 6.3 24.7 South Africa
Ultra mass High carb 284.230011 0.100000001 16.79999924 59 15.80000019 43.19999981 South Africa
Ultima kj controlled bread High carb 215 1.5 9.800000191 43 7.199999809 35.80000019 0.600000024 South Africa
Tumeric latte High carb 305 1.1 2.6 80 14.1 65.9 53 0.5 South Africa
Traditional oats Medium carb 116 2.64 3.6 18.4 3.44 14.96 0.64 1kg South Africa
Traditional burger Medium carb 140.1 1.5 8 26 7 19 0.2 South Africa
Tortellini pesto rosso tomates séchées pignon High carb 310 10 11 41 6.099999905 34.9000001 2.599999905 South Africa
Tex chocolate High carb 882.3529412 25.29411877 5.882352941 64.70588235 2.352941212 62.35294114 14.11764762 South Africa
Teething biscuits High carb 194 5.8 8.1 72 5.9 66.1 3.2 South Africa
Tasty bite protein bowl High carb 152 3.2 4.8 26.4 4.8 21.6 3.2 0.4 South Africa
Tante anna crushed whole wheat brown bread High carb 567.5 1.25 9.75 42.5 6 36.5 1.25 South Africa
Tangy mayonnaise Medium carb 503.9999898 52.00000127 0.666666677 13.33333333 0.666666677 12.66666666 7.333333492 South Africa
Sweet&sour sliced gherkins Keto friendly 43 0.4 0.3 0 0 0.1 South Africa
Superfood protein smoothie Medium carb 287 3.200000048 47 28 16.60000038 11.39999962 South Africa
Superfood protein blend plant power Low carb 320.3 5.8 36.4 27.4 22.3 5.1 5.8 South Africa
Super twister High carb 95 0.5 0.5 22 22 0.100000001 South Africa
Summer bean salad Low carb 345 0.699999988 5.199999809 11 5.400000095 5.599999905 0.200000003 South Africa
Sugarfeee gum High carb 889 6.6 0.4 62.5 62.5 6.4 South Africa
Stimorol spearmint sugar free gum High carb 522 0.5 0.4 63 0.9 62.1 0 0.4 South Africa
Steel cut oats with chia seeds and vanilla Low carb 67.6 1.9 1.9 11 4.8 6.2 0.3 South Africa
Spinach&ricotta ravioli High carb 258 7.6 11.2 35 35 1.1 5 South Africa
Spicy batata barra potatoes Low carb 101 4.900000095 1.5 11.69999981 2.299999952 9.399999857 South Africa
Spicy asian bbq noodles High carb 474.8999939 22.5 9.899999619 58 3.299999952 54.70000005 10.89999962 South Africa
Spice for rice Medium carb 155 3 10.1 19 2.7 16.3 1.1 South Africa
Spekko High carb 130 1.100000024 3.299999952 26 1.799999952 24.20000005 South Africa
Spar kephir yeast free Milk and dairy products, Milk and yogurt Low carb 274 3.8 6 0.5 5.5 2.6 300ml South Africa
Soja café Keto friendly 162 1.700000048 3 3 3 South Africa
Soft eating gums High carb 73.6 0.1 0.1 72 0.6 71.4 0.1 South Africa
Snapsticks Keto friendly 307.6 2 60.9 4 4 0.4 South Africa
Smoked beef chips High carb 528 35.20000076 7.599999905 48 4.800000191 43.19999981 South Africa
Smart oats High carb 340.3340149 7.099999905 8.899999619 56 8.100000381 47.89999962 2.900000095 South Africa
Slender shake vegan Keto friendly 364.2857143 3.928571514 78.57142857 3.928571514 3.928571514 1.071428614 South Africa
Sir fruit Low carb 29.5 0.1 0.5 6.8 0 6.8 0 South Africa
Simply delish zero rasperry jelly Sugary snacks, Sweets High carb 125 0 0.4 24 24 0 South Africa
Simit keto friendly 293 6.71999979 10.25 4.050000191 3 1.050000191 3 4.449999809 180.0g South Africa
Simba mrs hs ball's chutney flavour High carb 527 35 7.4 46 1.7 44.3 13.6 South Africa
Shredded tuna with tomato and herb Keto friendly 130 3.700000048 19.89999962 4 0.600000024 3.399999976 0.800000012 South Africa
Shredded tuna with salsa Low carb 104.6800003 2.900000095 12.30000019 7 1 6 0.600000024 South Africa
Shelled edamane High carb 429 14.30000019 35.70000076 36 36 3.599999905 South Africa
Sharp bar Medium carb 204 6.599999905 15 19.39999962 8.300000191 11.09999943 9.100000381 2.599999905 80.0g South Africa
Sesame pretzel thins High carb 445 14 11.5 65 4.5 60.5 2 South Africa
Seekh kebab High carb 191 7 4 28 0 28 0 0 South Africa
Seeded burger bun High carb 295 6.499999762 12.00000048 43.75 5 38.75 3.37500006 South Africa
Sauce steaklets Medium carb 187 10.89999962 3.299999952 18 1.799999952 16.20000005 3 South Africa
Sasko low gi brown loaf Cereals and potatoes, Bread High carb 863 2.6 9.6 31 9.1 21.9 0.6 800gr South Africa
Salmon with avocado sushi 8pieces High carb 922 16.12000084 29.60000038 161.1000061 5 156.1000061 South Africa
Salat roasted veggies Low carb 89 3.599999905 2.099999905 11 2.299999952 8.700000048 3.200000048 0.5 South Africa
Ruz ha du High carb 479 22 6.8 62 62 14 South Africa
Royale full cream yoghurt Medium carb 347 4 2.5 11.1 0.5 10.6 2.9 South Africa
Royal creams High carb 530 29.10000038 5.199999809 62 2 60 19.79999924 South Africa
Rosted and salted peanuts Keto friendly 290 17.4 22.3 11 14.6 3.6 5.7 South Africa
Romany creams High carb 141 23.2 6.7 65 3.6 61.4 17 South Africa
Roaster macadamia nougat High carb 487.8 24.3 4.3 61 4 57 8.4 South Africa
Roasted smoked chicken slices Keto friendly 120 5 14.66666698 4.666666587 4.666666587 1.666666667 South Africa
Roasted honey glazed cashews Keto friendly 582.7 46.2 22.1 15 12.5 2.5 10.7 South Africa
Roast veg & halloumi wrap Medium carb 225.6 10.9 5.8 24 4.3 19.7 3.6 South Africa
Riz lentilles à l’indienne High carb 143 2.5 5.599999905 23 3 20 1 0.5 South Africa
Ricoffy mmm-ccino Keto friendly 189.5652174 0 South Africa
Red velvet biscuits High carb 443 17.8 7.1 62.4 62.4 7.9 South Africa
Raw vanilla, almond instant porridge High carb 393.3333333 11.11111111 12 53.33333333 11.11111111 42.22222222 2 South Africa
Raw mixted nuts Keto friendly 623 55.9 17.3 12 9.1 2.9 9.3 South Africa
Raw cacao instant porridge High carb 413.3333333 14.44444444 12.66666667 53.33333333 9.111111111 44.22222222 1.333333333 South Africa
Raspberry flavored soft eatibg cables High carb 279.4 1.4 2.8 63 0.5 62.5 1.1 South Africa
Raspberry & pecan with chocolate drops High carb 406.6666667 18 8.666666667 53.33333333 16.66666667 36.66666667 8.333333333 South Africa
Raisin bagels High carb 266.6666667 2 9.333333333 52 2.666666667 49.33333333 South Africa
Rainbow slaw Keto friendly 85 0.100000001 0.800000012 3 2.099999905 0.900000095 South Africa
Purple sweet potato noodle High carb 130 0.7 4.3 27 4.1 22.9 0.4 South Africa
Pure rooibos tea Keto friendly 1 0 0.1 0 0 0 0 South Africa
Pure life mineral water Beverages, Unsweetened beverages Keto friendly 0 0 0 0 0 0 0 1,5l South Africa
Provita High carb 409 11.39999962 12.30000019 63 9 54 5.300000191 South Africa
Protéin snack coco High carb 403 13 30 39 5 34 15 8.899999619 80.0g South Africa
Protein bar chocolate & peanut butter Medium carb 392 17.3 27.7 26 15.2 10.8 9.7 7.1 South Africa
Pot bébé purity organic pear and banana Keto friendly 243 0 0.4 0 0 0 South Africa
Pop corn salt & vinegar High carb 437 26.5 11.60000038 43 13 30 2.700000048 South Africa
Plant powered protein nuggets Medium carb 244.5 14.8 12.3 13 13 1.9 South Africa
Plant butter protein balls Medium carb 108 1.299999952 7.300000191 15 1.899999976 13.10000002 South Africa
Plain granola High carb 430 14.9 10.1 60 60 5.2 South Africa
Plain double cream yoghurt Keto friendly 145 10.60000038 6 6 1 5 6.800000191 South Africa
Pizza bacon & spring onion High carb 218.8999939 6.900000095 10.19999981 27 2.400000095 24.5999999 4.099999905 South Africa
Pitted whole sayer dates High carb 281 0.2 1.8 68 6.7 61.3 0 South Africa
Pet milk Medium carb 110 2.5 8 13 13 1.5 South Africa
Pesto aux tomates Low carb 296 27 4.099999905 7.900000095 7.900000095 3.799999952 South Africa
Peri peri sauce wild herb Keto friendly 56 4.6 0.9 3.9 2.3 1.6 0.6 South Africa
Pennie pasta High carb 352.769989 1.200000048 12 70 4.099999905 65.9000001 0.300000012 South Africa
Peeled bon chrétien pears High carb 189 0.3 1.3 44 44 0.2 South Africa
Peanut butter & cocoa protein bar - w High carb 1250 13 18.5 30 9 21 4.25 South Africa
Peace pop High carb 304 19 4 29 29 8.4 South Africa
Patty pans Medium carb 257 1.299999952 11.94999981 11.94999981 South Africa
Paté black olives Cereals and potatoes, Cereals Keto friendly 247.4 17.22 11.77 2.5 2.5 2.46 110 g South Africa
Parmesan seed crackers Salty snacks, Appetizers Medium carb 619.5 50.1 24.9 18 5 13 8.5 South Africa
Paddle pop High carb 284 0.8 24 24 South Africa
Pa de pagès amb massa mare Fats and sauces, Dressings and sauces High carb 239 2.3 7.2 52.1 4.18 47.92 2.54 0.6 South Africa
Ostrich patty Keto friendly 143 3.299999952 24.79999924 4 1 3 South Africa
Organic rice milk with sunflower oil Low carb 58.4 1 0.2 10 0.7 9.3 0.2 South Africa
Organic red lentil penne High carb 349 1.899999976 22.60000038 57.79999924 5.099999905 52.69999933 1 0.5 South Africa
Olives black snocciolato Keto friendly 137 14.6 0 0 0 2.4 South Africa
Olive pride Keto friendly 853 94.2 0.3 1 0.5 0.5 9.1 South Africa
Olé! Keto friendly 270 1.5 1.6 0 South Africa
Oats and ancient grain flakes High carb 1625 7.5 11.74999952 60 13.25000048 46.74999952 1.50000006 South Africa
Oats & yoghurt granola bar High carb 376.9 14.5 5.3 64 5.1 58.9 7.6 South Africa
Oasto easy(strawberry) High carb 436 13.2 9.4 70 3.7 66.3 3.8 10 x 50 g South Africa
Nutrafy Keto friendly 381 2.4 87 3 0.1 2.9 0 0.7 South Africa
Npl platinum whey protein Medium carb 375 6.25 62.5 15 1.5 13.5 1.75 South Africa
Nolac Milk and dairy products, Milk and yogurt Medium carb 156 16 9 9 20 11 12 1 l South Africa
Nestle tex bar High carb 499 24.8 6.1 61 2.5 58.5 15.9 South Africa
Nestle milo breakfast energy drink Beverages, Unsweetened beverages High carb 418 10.7 11.6 66 3.8 62.2 6.6 250 g South Africa
Naturally fresh baby tomatoes Keto friendly 39 0.2 4 1.5 2.5 South Africa
Mushroom keto coffee High carb 400 26 11 39.9 2 37.9 6 South Africa
Multiseed rye bread High carb 528 7.4 6.3 35 10 25 South Africa
Muesli nuts & raisins High carb 433 19.5 9.4 55 8.5 46.5 7.4 South Africa
Muesli clusters Cereals and potatoes, Breakfast cereals High carb 452.8 16.7 7.4 66 6 60 9.1 South Africa
Muesli big crunch High carb 412 13.2 8.2 65 7.8 57.2 3.1 South Africa
Mostaza con naranja Fats and sauces, Dressings and sauces High carb 269 15.5 2.4 27.2 27.2 22.5 1.1 100.0g South Africa
Morvite High carb 1544 3.3 10 71 5.6 65.4 0.6 South Africa
Morvite banana flavor150g High carb 345 3 7 72 6 66 South Africa
Monster energy zero Keto friendly 0.717 0 0 1 0 1 0 South Africa
Mini pita breads Medium carb 258 2 2.5 12 12 1 South Africa
Mini oatmeal digestives High carb 472 19.6 8.1 64 64 9.3 South Africa
Mince mate boloroni Keto friendly 364 1.700000048 10.60000038 2.5 2.5 South Africa
Medium wheat noodles High carb 334.6 1.6 11.1 72 9.7 62.3 0.5 South Africa
Marigold hl banana milk Keto friendly 72 4 4 5 5 South Africa
Mango, pineapple, apricot and apple chinks Medium carb 364 0.100000001 0.899999976 20 0.899999976 19.10000002 South Africa
Mango mania smoothie Medium carb 223 0.400000006 1.899999976 11 0.100000001 10.9 0.200000003 South Africa
Mango & orange juice Medium carb 41 0 0.2 10.3 0.2 10.1 0 South Africa
Mageu Low carb 116 0.2 0.4 6 0.2 5.8 South Africa
Ma milk alternative Keto friendly 24 0.8 1.5 3 3 0.1 South Africa
Lunch add on 2 Keto friendly 367 52.7 2 6.67 3.33 3.34 7.33 South Africa
Lucky star tuna keto friendly 459 1 25 1 1 0.5 0.4 South Africa
Lucky star tuna Keto friendly 459 1 25 1 0.300000012 0.699999988 0.400000006 South Africa
Lower sugar brewed ice tea Keto friendly 11 0.1 0.2 2.6 2.6 0.1 South Africa
Low gi whole wheat brown bread High carb 935 2.099999905 9.199999809 38 6.599999905 31.4000001 0.600000024 South Africa
Low fat fresh milk pastuerised Keto friendly 41.4 1.4 3.2 4.4 0 4.4 0.92 South Africa
Low fat cottage cheese plain Keto friendly 56.59999847 1.600000024 9.800000191 1 1 1 South Africa
Low fat choc chips yoghurt Medium carb 74 1.5 3.5 14 14 1.1 South Africa
Long life full cream milk Milk and dairy products, Milk and yogurt Low carb 66 3.3 3.8 5.3 5.3 2.4 South Africa
Lite 40% spread Keto friendly 359.5 40 0.1 1 1 10.8 South Africa
Lily’s dark chocolate baking chips keto friendly 50 4 8 5 3 2.5 South Africa
Light meat shredded tuna in sunflower oil Keto friendly 165 8.83 215 1.67 0.5 1.17 1.5 South Africa
Light meat shredded tuna in salt water Keto friendly 98.9 0.4 23.3 3 0.5 2.5 0.2 South Africa
Lemonade flavoured drink Beverages, Artificially sweetened beverages Low carb 49.7 0 0 6.3 0 6.3 0 200 ml South Africa
Lemon flavored sparkling water Keto friendly 16 0 0 4 0 4 0 South Africa
Lemon flavor ice tea Keto friendly 18 0.1 0.3 4 0.5 3.5 0.1 South Africa
Lazenby Medium carb 76 0.4 1.1 11.7 0.8 10.9 0 South Africa
Lay's sweet bbq High carb 527 35 7.400000095 46 46 13.60000038 South Africa
Kiwi spinach chia and mint smoothie Medium carb 82.5 0.300000012 2.299999952 16 2.700000048 13.29999995 0.200000003 South Africa
Kitkat chocolate High carb 525.7999878 28.89999962 6.099999905 60 60 18.10000038 South Africa
Kips bacon flavoured crackers High carb 622 24.1 10.9 60 1.3 58.7 7.4 South Africa
Kelloggs oats and yoghurt granola bar High carb 694 6.400000095 2.299999952 28 2.200000048 25.79999995 3.299999952 South Africa
Kellogg's Cereals and potatoes, Cereals High carb 1007 16.2 6.4 38 38 6.7 70g South Africa
Kellogg's instant noodle cheese flavour Cereals and potatoes, Cereals High carb 463 22.8 6.2 58 58 11.8 South Africa
Jungle oatso easy High carb 367 9 9.600000381 62 6.1 55.9 2.599999905 South Africa
Jungle dried fruit mix High carb 1165 1.50000006 67.5 10 57.5 0.250000004 South Africa
Jr brownie High carb 474 25 5.5 55 2.1 52.9 46 4.1 South Africa
Jasmine fragrant thai rice High carb 1416 1 6.6 76 76 0.4 South Africa
Italian potato gnocchi High carb 166.1 0.4 3.9 35 35 0.2 South Africa
Italian pesto pastat salad Medium carb 122.4 6.8 7.44 15.52 2.4 13.12 3.44 South Africa
Ital pizza tikka chicken High carb 197.4190063 6 10.30000019 24 2.200000048 21.79999995 3.299999952 South Africa
Instant skinny cappuccino High carb 388.8888889 2.222222222 12.22222222 77.77777778 2.777777778 75 2.222222222 South Africa
Instant pudding zero High carb 279.6 1.9 0.1 70 1 69 0.3 South Africa
Instant oats caramel Keto friendly 388 0 South Africa
Hot sweet chilli sauce High carb 183.8 0.1 0.5 44 1 43 0.1 South Africa
Hot peri peri sauce Keto friendly 114.7 9.4 0.7 5 5 1.6 South Africa
Hot drops peri peri & ghost High carb 209 7.3 3.7 33.4 33.4 0.9 South Africa
Hey baby teething biscuits High carb 334.1 1.4 6 73 0.8 72.2 0.6 South Africa
Hazelnut & cocoa ancient grain granola Medium carb 184 9.1 6.1 17 5.6 11.4 3.1 South Africa
Hardcore whey gh all-in-one protein complex Keto friendly 66.7 4.24 16.4 6.06 3.64 2.42 2.12 South Africa
Hard cheese keto friendly 381.7000122 28.5 32 0 0 0 19.29999924 South Africa
Guava fruit roll High carb 277 0.699999988 1.399999976 55 10.5 44.5 South Africa
Grilled halloumi & roasted vegetable salad Keto friendly 120 7.8 5.6 5 4.1 0.9 4.3 South Africa
Green summer crunch salad Low carb 200 15.60000038 5.800000191 9.600000381 4 5.600000381 South Africa
Green pea flour High carb 324 2.099999905 21.39999962 47 6.900000095 40.0999999 South Africa
Grated mozza Keto friendly 279 19 27.5 1 0.5 0.5 12.80000019 South Africa
Granola crunch - futurelife High carb 424 13.10000038 9.300000191 64 6.400000095 57.5999999 5.599999905 South Africa
Godfather veggie pattys High carb 130 0.9 7 26 5.1 20.9 0.1 South Africa
Gluten free spaghetti High carb 1462 1.5 4.5 81 4.800000191 76.19999981 South Africa
Ghost pops High carb 544 35.2 5.8 51 1.1 49.9 17.2 South Africa
Futurelife High carb 361 9.8 18 43 43 2.7 South Africa
Futurelife high protein - original Cereals and potatoes, Breakfast cereals High carb 337 5.1 30 39 7.3 31.7 1 500 g South Africa
Future life High carb 357 10.9 18 43 43 2.9 South Africa
Full cream blue berry yogurt Medium carb 74.28571429 3.428571429 2.91428566 13.14285714 0.571428571 12.57142857 2.285714286 South Africa
Fruitt chicken casserole Low carb 58.8 2.2 2.4 7 1.8 5.2 0.2 South Africa
Fruit&seed bites High carb 219 7.400000095 41 4.099999905 36.9000001 0.200000003 South Africa
Fruit cocktail nectar Keto friendly 70 4 0.3 3.1 3.1 2.1 South Africa
Free dried strawberries High carb 318.75 3.750000149 5.000000075 62.5 12.5 50 South Africa
Flying fish seltzer Keto friendly 9 0.666666667 0.666666667 South Africa
Fizzy mini strips Medium carb 40 1.02 0.02 13.7 0 13.7 1 South Africa
Feta smooth & creamy texture Keto friendly 225.1 17.5 16.2 1 1 12.4 South Africa
Ferrero rocher noisette chocolat blanc High carb 602.2 42.72 9.7 43.89 43.89 21.78 South Africa
Farmer's crisps High carb 513.4 32.5 6.1 48 3.6 44.4 3.5 South Africa
Exquiz High carb 103.4 0.2 0.5 24.9 24.9 0.02 South Africa
Espresso filter coffee Keto friendly 1 0 0.2 0.3 0.3 0 South Africa
Energy bar berries High carb 62 21.4 6.1 62 62 9.3 South Africa
Energy bar - cranberry High carb 412.5 10 5 75 1.5 73.5 8 South Africa
Energade Beverages, Sweetened beverages Keto friendly 19.4 0.1 0.2 5 0.1 4.9 0.1 500 ml South Africa
Eezee noodles Cereals and potatoes, Cereals Low carb 448 53.8 18.5 12.3 3.23 9.07 23.1 65g South Africa
Double cream yoghurt Keto friendly 100 7.5 3.4 5 5 South Africa
Double cream wild blossom honey yoghurt Low carb 115.7 5.4 7.2 10 0.5 9.5 3.9 South Africa
Double cream vanilla yoghurt Medium carb 103 4.7 2.7 11 0.5 10.5 3.2 South Africa
Double cream gooseberry & honey yoghurt Medium carb 137 7.6 2.1 16 16 5.4 South Africa
Digestive bran Keto friendly 94 3.900000095 13.89999962 0.800000012 0.800000012 0.800000012 South Africa
Diet fuel ultra lean bar High carb 320 8 30 39.59999847 11.80000019 27.79999828 South Africa
Cup a soup - lite Low carb 136 1 1 7 1 6 1 South Africa
Cup a snack High carb 366.5526139 3.157894862 4.999999937 78.94736842 2.631578947 76.31578947 South Africa
Crumbed veggie burger Low carb 193.6 13.8 2.7 13 4.1 8.9 1.2 South Africa
Crisp & chunky Medium carb 66.3 8.43 12.7 14.5 1.57 12.93 0.843 South Africa
Crinkle cut chutney High carb 432 25.6 5.6 53 1.1 51.9 7.5 South Africa
Creamy white with shortcake biscuit Sugary snacks, Chocolate products High carb 535.4 30 5.8 60.5 0.5 60 17.5 80 g South Africa
Creamed smooth cottage cheese plain Milk and dairy products, Cheese Keto friendly 180 14 11 4 4 South Africa
Cream cheese salmon Keto friendly 236 21 7 3 3 16 South Africa
Crackerbread rye toast High carb 356 2 8.4 72 72 0.4 South Africa
Coup of soup High carb 380 6.9 2.4 77 0.9 76.1 3.5 South Africa
Corona beer Keto friendly 41.69014085 0.338028182 3.802816901 3.802816901 South Africa
Corn strips High carb 549.7 34 5.2 54 4.3 49.7 4 South Africa
Coquilles st jacques à la bretonne Low carb 110 5.1 9.2 6.9 6.9 2.2 3 South Africa
Cook-in-sauce korma Keto friendly 434 10.2 0.5 5 1 4 7.3 South Africa
Confiture bonne maman reines claudes High carb 241 0.100000001 0.400000006 59 1.399999976 57.60000002 South Africa
Condimento pronto ai crostacei Keto friendly 120 10.80000019 5.300000191 0.899999976 0.899999976 1.399999976 South Africa
Colágeno hidrolizado keto friendly 390 0.13333333 94.00000254 2.000000079 0.13333333 1.866666749 0.399999991 0.13333333 100.0g South Africa
Coconut rolls High carb 482 19.39999962 2.900000095 73.19999695 0.600000024 72.59999692 24.5 17.39999962 South Africa
Coconut & vanilla flavoured granola Keto friendly 523.9 50 15.1 5 5 25.2 South Africa
Coconut & rice milk Keto friendly 21.7 1 0.8 2 0.1 1.9 0.9 South Africa
Coco pops chocolatey cereal bar High carb 419.49 10 3.6 65 65 6.7 South Africa
Chutney cheas naks High carb 563 36.6 4.9 54 1.3 52.7 17.1 South Africa
Choice butter Keto friendly 244 82.3 0.6 1 0.5 0.5 56.4 South Africa
Chocolate flavoured puffed rice cereal bars High carb 436.9 20.1 4.3 58 58 2.9 South Africa
Chocolate flavoured low fat milk Low carb 66 1.5 3.2 10 10 1 South Africa
Chocolate flavored mini rice cakes Cereals and potatoes, Cereals High carb 110.9230746 8.923077217 3.999999853 48.00000117 1.999999927 46.00000125 7.999999707 South Africa
Choc chips High carb 478 24.4 2.6 66 3.5 62.5 23.7 South Africa
Chips vinaigre et oignions High carb 526.0869565 34.7826087 7.391304555 47.82608696 4.782608799 43.04347816 13.47826045 South Africa
Chips flanagan's Salty snacks, Appetizers High carb 506 30.3 6.7 52 52 8 South Africa
Chicken tilka with roasted vegetables Keto friendly 107.3333333 2.066666603 2.333333333 1.666666667 0.566666683 1.099999984 0.766666651 South Africa
Cheese & onion roarrrs Keto friendly 527 35 7.4 4.6 4.8 0.2 13.6 South Africa
Cheddar slices full cream Keto friendly 43 2.7 2.7 2.7 0.5 2.2 South Africa
Castle lite Keto friendly 19 0.2 0.6 0.6 South Africa
Castle lager Alcoholic beverages Keto friendly 0 0 0 340 ml South Africa
Caramelised onion hummus Low carb 223 15.1 6.1 13 5.8 7.2 8.1 South Africa
Cape seed bread Medium carb 155 3.700000048 7.400000095 23 10.80000019 12.19999981 South Africa
Butternut soup Keto friendly 22 0.699999988 0.5 3 0.699999988 2.300000012 0.600000024 South Africa
Butter milk rusks High carb 437 14.3 9.1 68 68 6.8 South Africa
Brown sandwich thins Medium carb 122 1.200000048 4.5 25 5 20 South Africa
Brown basmati rice with red white quinoa Medium carb 478 2.2 3.2 23 4.3 18.7 2.2 South Africa
Bran rusk Keto friendly 1946.428571 20.35714218 8.928571429 57.14285714 60.71428571 3.571428571 South Africa
Bokomo weet-bix 450g Cereals and potatoes, Cereals High carb 353 2.9 12.4 63 10.7 52.3 0.7 450 g South Africa
Blackcurrant winegums High carb 179.4871795 31.28205128 31.28205128 South Africa
Biscuit magnum High carb 237 14.69999981 3.099999905 23 1.399999976 21.60000002 South Africa
Big korn bites Medium carb 152 8.2 5.7 17 1.8 15.2 South Africa
Berta snack High carb 135 21.1 8.1 68 68 2 South Africa
Berry blaze and mango bits High carb 659 0.699999988 1.600000024 34 3.799999952 30.20000005 South Africa
Berries & cherries fruit jam High carb 233 0.1 0.9 57 57 0.1 South Africa
Beetroot bliss Medium carb 44 0.100000001 0.5 11 0.300000012 10.69999999 South Africa
Beef stock pot Keto friendly 88 6.9 2.4 4 0.8 3.2 3.5 South Africa
Beef pho pot noodles High carb 420.3125 16.8750003 11.4062503 54.6875 2.500000037 52.18749996 South Africa
Beanies double choc Keto friendly 3 0 0.5 0.5 0.5 0 0 50g South Africa
Basil and marscapone girasoli High carb 320 18.3 10.1 28 28 8.1 South Africa
Bapu bean based patties High carb 164.2 1.9 7 31 6.5 24.5 0.2 South Africa
Bandito's Keto friendly 438 8.8 1.5 2.9 2.9 0.9 South Africa
Bakers blue label marie biscuits Sugary snacks, Biscuits and cakes High carb 423 9.5 8.3 74 1.7 72.3 5.2 200 g South Africa
Baked plain granola High carb 436.6666667 13.33333333 11 63.33333333 10.33333333 53 1.666666667 South Africa
Baked beans in bbq Medium carb 408 0.100000001 5.199999809 22 6.599999905 15.4000001 South Africa
Baguette vital High carb 276 7.5 5.199999809 42 9.199999809 32.80000019 0.800000012 South Africa
Bacon - round cut Keto friendly 179 12.10000038 17.79999924 1 0.899999976 0.100000024 5.199999809 South Africa
Baby marrow and spinach fritters Composite foods, One-dish meals Medium carb 154.9 4.9 5.8 20 20 1.1 270g South Africa
B-well sandwich spread Medium carb 1360 29.2 0.4 12.53333333 1 11.53333333 2.533333333 South Africa
Awaken chocolate boost High carb 328 7.610000134 29 46.50999832 26.46999931 20.03999901 South Africa
Avoine divine High carb 418 14 16 51 12 39 7.300000191 2 0.6 ONZ (17 g) South Africa
Asian thai green curry soup Keto friendly 126.4000015 12.80000019 0.899999976 2 1.200000048 0.799999952 South Africa
Arora light shredded vegetable suet Medium carb 627 52.7 9.9 23.7 8.9 14.8 28.7 South Africa
Apple juice sparkling Keto friendly 40 0 0 10 6 4 0 South Africa
Ancient grain bites High carb 410 6.666666667 10 76.66666667 3.333333333 73.33333333 South Africa
Alpen muessli Keto friendly 371 5.8 13.1 61 63 2 2 South Africa
Almond and honey baklava Low carb 100 6 1.700000048 10 0.5 9.5 1.700000048 South Africa
Almond and coco baked bar Medium carb 65 5.699999809 5.800000191 19 19 South Africa
Almond & vanilla ancient grain granola High carb 462 20 13.75 52 10.75 41.25 7.5 South Africa
All aminos Keto friendly 142.727271 3.636363691 3.636363691 South Africa
7 ancient grains High carb 208.984 1.04 5.04 45.04 4 41.04 0.24 South Africa
40% light fat spread Keto friendly 318 8 0.100000001 1 0.100000001 0.899999999 South Africa
3d lime and sweet chilli flavoured corn snack High carb 543 32.8 4.5 56 2.6 53.4 15.6 South Africa
2thai4 High carb 137 1.2 6.4 26 5.6 20.4 0.3 South Africa
100% vegan potato hash browns Medium carb 808 13.1 2.1 17 17 6.4 South Africa
100% plant based protein bar Keto friendly 404.6 21.9 24 19 18.7 0.3 10.1 South Africa

Keto South African foods - recipes[edit source]


▼ South African
  Avocado ritz (recipe)
  Braai'd snoek (recipe)
  Garlic and herb mayonnaise (recipe)
  Mixed spice (recipe)
  Onion bhajia (recipe)
  Salmon tartare (recipe)
  Snoek (recipe)


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Contributors: Prab R. Tumpati, MD