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Keto breads and cereals

From WikiMD's Wellness Encyclopedia


 
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Lettuce wraps

There are many low-carb alternatives to traditional breads and cereals that can be used as a substitute in a low-carb diet. Some options include:

  1. Lettuce wraps: Lettuce leaves, such as iceberg or butter lettuce, can be used as a wrap for sandwiches or burgers instead of bread.
  2. Cauliflower rice: Cauliflower can be grated or pulsed in a food processor to create a rice-like consistency that can be used as a low-carb alternative to rice or cereal.
  3. Zucchini noodles: Zucchini can be spiralized to create noodles that can be used in place of pasta.
  4. Low-carb breads: Some brands make breads that are low in carbohydrates, such as almond flour bread or coconut flour bread, that can be a good alternative to traditional breads, see below.
  5. Flaxseed wraps: Flaxseed and water can be mixed together to create a dough-like mixture, which can then be shaped into wraps.
  6. Portobello mushroom buns: Large Portobello mushroom caps can be used as a bun for sandwiches or burgers, it can give a nice texture and flavor
  7. Cloud bread: Made with eggs, cream cheese and seasoning, it's a popular low-carb bread alternative.
  8. Low-carb cereal: Many brands make low-carb cereal options such as almond or coconut flour based, that can be a good alternative to traditional cereal, see below.

Keto and low carb breads[edit | edit source]

Low-carb breads are breads that are made with alternative flours and ingredients that are lower in carbohydrates than traditional wheat flour.

List of low carb breads

  1. Base Culture Low Carb Sandwich Bread
  2. Cloud bread made from eggs, cream cheese, and baking powder
  3. Extraordinary Bites Keto White Bread
  4. Great Low Carb Plain Bread
  5. Great Low Carb Sourdough Bread
  6. Julian Bakery Keto Thin® Bread
  7. Kiss My Keto Cinnamon Raisin Bread
  8. Mikey's Sandwich Bread
  9. Nature's Own Life Double Fiber Wheat Bread
  10. Oasis Low Carb Flax Seed Bread
  11. Outer Aisle PlantPower Cauliflower Sandwich Thins
  12. PBH Foods Everything Bagel
  13. ROYO 30-Calorie Artisan Bread
  14. Sami’s Bakery Low Carb 7 Grain Fiber Bread
  15. Sola Sweet & Buttery Bread
  16. ThinSlim Foods Honey Bread

Keto cereals[edit | edit source]

  1. Kashi GO Keto Friendly Breakfast Cereal
  2. Magic Spoon
  3. Snack House Keto Cereal
  4. Pure Traditions Instant Keto Oatmeal
  5. Three Wishes
  6. Seven Sundays Keto Rise & Shine Grain Free Muesli

Nutritional values of traditional breads and cereals[edit | edit source]

Name Food group Keto friendliness Calories Fat Protein Carbohydrate Fiber Net carbohydrates Sugars Cholesterol Saturated fats Serving weight
Chickpea flour Flours and Brans High carb 188 3 11 28 5.2 22.8 5 0 0.3 49
Cornmeal, dry Flours and Brans High carb 267 1 6 57 5.4 51.6 1 0 0.2 73
Oat bran, dry Flours and Brans High carb 122 3 9 33 5.2 27.8 1 0 0.7 50
Oat flour Flours and Brans High carb 200 4 7 35 5.3 29.7 1 0 0.7 53
Potato flour Flours and Brans High carb 302 tr 6 70 0.1 69.9 3 0 0.1 85
Rice flour Flours and Brans High carb 305 1 5 67 2 65 tr 0 0.3 83
Rye flour, light Flours and Brans High carb 198 1 5 43 7.9 35.1 1 0 0.1 54
Soy flour Flours and Brans Medium carb 174 1 25 20 9.2 10.8 11 0 0.1 53
Wheat bran Flours and Brans Keto friendly 8 tr 1 2 1.6 0.4 tr 0 tr 4
Wheat flour, all purpose Flours and Brans High carb 240 1 7 50 2 48 tr 0 0.1 66
Wheat flour, bread Flours and Brans High carb 261 1 9 52 1.7 50.3 tr 0 0.2 72
Wheat flour, cake Flours and Brans High carb 262 1 6 56 1.2 54.8 tr 0 0.1 72
Wheat flour, whole grain Flours and Brans High carb 215 1 9 46 7.7 38.3 tr 0 0.2 63
Wheat germ, toasted Flours and Brans Keto friendly 27 1 2 4 1.1 2.9 1 0 0.1 7
Bagel, plain (10 cm diam) Breads and Buns High carb 195 1 7 38 1.6 36.4 4 0 0.2 71
Bannock Breads and Buns Medium carb 84 tr 2 19 0.5 18.5 N/A 1 0 37
Bread, French or Vienna Breads and Buns Medium carb 96 1 3 18 1.1 16.9 tr 0 0.2 35
Bread, Italian Breads and Buns Medium carb 95 1 3 18 0.9 17.1 tr 0 0.3 35
Bread, mixed-grain Breads and Buns Medium carb 88 1 4 16 2.2 13.8 4 0 0.3 35
Bread, naan Breads and Buns High carb 192 2 7 36 1.4 34.6 2 3 0.8 63
Bread, oatmeal Breads and Buns Medium carb 94 2 3 17 1.4 15.6 3 0 0.2 35
Bread, pita, white (17 cm diam) Breads and Buns High carb 165 1 5 33 1.3 31.7 1 0 0.1 60
Bread, pita, whole wheat (17 cm diam) Breads and Buns High carb 170 2 6 35 4.7 30.3 1 0 0.3 64
Bread, pumpernickel Breads and Buns Medium carb 88 1 3 17 2.3 14.7 tr 0 0.2 35
Bread, raisin Breads and Buns Medium carb 96 2 3 18 1.5 16.5 2 0 0.4 35
Bread, rye Breads and Buns Medium carb 91 1 3 17 2 15 1 0 0.2 35
Bread, white, Calorie-reduced Breads and Buns Medium carb 72 1 3 16 3.4 12.6 2 0 0.2 35
Bread, white, commercial Breads and Buns Medium carb 93 1 3 18 0.8 17.2 2 0 0.3 35
Bread, white, homemade with 2% milk Breads and Buns Medium carb 100 2 3 17 0.7 16.3 1 0.4 35
Bread, whole wheat, commercial Breads and Buns Medium carb 86 1 3 16 2.4 13.6 7 0 0.3 35
Bread, whole wheat, homemade with 2% milk Breads and Buns Medium carb 97 2 3 18 2.1 15.9 1 0 0.3 35
English muffin, white, toasted Breads and Buns High carb 133 1 4 26 1.5 24.5 2 0 0.1 52
English muffin, whole wheat, toasted Breads and Buns High carb 126 1 5 25 2.6 22.4 1 0 0.2 52
Fry bread Breads and Buns Medium carb 122 5 2 18 1 17 1 3 1.7 37
Roll, crusty (kaiser) Breads and Buns High carb 167 2 6 30 1.3 28.7 1 0 0.3 57
Roll, dinner, white Breads and Buns Medium carb 85 2 2 14 0.9 13.1 2 tr 0.5 28
Roll, dinner, whole wheat Breads and Buns Medium carb 75 1 2 14 2.1 11.9 2 0 0.2 28
Roll, hamburger or hotdog, white Breads and Buns High carb 120 2 4 21 0.9 20.1 3 0 0.5 43
Roll, hamburger or hotdog, whole wheat Breads and Buns Medium carb 113 3 4 19 1.6 17.4 3 0 0.6 43
Bread stick, plain (19 cm X 2 cm) Other Bread Products Low carb 41 1 1 7 0.3 6.7 tr 0 0.1 10
Bread stuffing, dry mix, prepared Other Bread Products Medium carb 188 9 3 23 3.1 19.9 2 0 1.8 106
Croutons, plain Other Bread Products Low carb 31 1 1 6 0.4 5.6 N/A 0 0.1 8
Dumpling Other Bread Products Low carb 69 4 1 8 0.3 7.7 tr 1 1 35
Matzo, plain Other Bread Products High carb 112 tr 3 24 0.9 23.1 tr 0 0.1 28
Taco shell, baked (13 cm diam) Other Bread Products Low carb 61 3 1 8 1 7 tr 0 0.4 13
Tortilla, corn (15 cm diam) Other Bread Products Low carb 41 1 1 8 1.2 6.8 tr 0 0.1 19
Tortilla, wheat (20 cm diam) Other Bread Products High carb 159 3 4 27 1.6 25.4 N/A 0 0.9 49
French toast, frozen, ready to heat, heated Pancakes, Waffles and French Toast Medium carb 126 4 4 19 0.6 18.4 N/A 48 0.9 59
French toast, homemade Pancakes, Waffles and French Toast Medium carb 149 7 5 16 0.7 15.3 N/A 75 1.8 65
Pancake, buckwheat, prepared from mix (13 cm diam) Pancakes, Waffles and French Toast Low carb 73 3 3 10 1.1 8.9 2 20 0.6 40
Pancake, homemade with butter and syrup (13 cm diam) Pancakes, Waffles and French Toast Medium carb 112 3 3 20 0.8 19.2 2 11 1 50
Pancake, plain, from complete mix (13 cm diam) Pancakes, Waffles and French Toast Medium carb 64 2 1 11 0.4 10.6 N/A 3 0.2 40
Pancake, plain, frozen, ready-to-heat (13 cm diam), heated Pancakes, Waffles and French Toast Medium carb 94 1 2 18 0.7 17.3 4 4 0.3 41
Pancake, plain, homemade (13 cm diam) Pancakes, Waffles and French Toast Medium carb 86 4 2 11 0.5 10.5 N/A 22 0.8 38
Potato pancake, homemade (8 cm diam) Pancakes, Waffles and French Toast Medium carb 112 6 2 13 1 12 1 23 0.6 37
Waffle, homemade Pancakes, Waffles and French Toast Medium carb 103 4 3 14 0.5 13.5 2 33 0.7 37
Waffle, plain, frozen, ready-to-heat, heated Pancakes, Waffles and French Toast Medium carb 87 3 2 13 0.8 12.2 2 8 0.5 33
Barley, pearled, cooked Rice, Pasta and Other Grains High carb 102 tr 2 23 2 21 tr 0 0.1 83
Bulgur, cooked Rice, Pasta and Other Grains Medium carb 80 tr 3 18 2.7 15.3 tr 0 tr 96
Couscous, cooked Rice, Pasta and Other Grains Medium carb 93 tr 3 19 0.7 18.3 tr 0 tr 83
Quinoa, cooked Rice, Pasta and Other Grains Medium carb 70 1 2 13 1.3 11.7 N/A 0 0.1 73
Macaroni, cooked Rice, Pasta and Other Grains High carb 209 1 7 42 1.8 40.2 1 0 0.1 148
Noodles, Chinese, chow mein Rice, Pasta and Other Grains Low carb 60 4 1 7 0.4 6.6 tr 0 0.5 11
Noodles, egg, cooked Rice, Pasta and Other Grains High carb 225 2 8 42 1.9 40.1 1 56 0.5 169
Pasta, fresh-refrigerated, cooked Rice, Pasta and Other Grains High carb 220 3 9 40 3.7 36.3 N/A 69 0.7 169
Pasta, fresh-refrigerated, spinach, cooked Rice, Pasta and Other Grains High carb 223 3 9 41 2.2 38.8 1 56 0.6 169
Ramen noodles, chicken flavour, dry Rice, Pasta and Other Grains High carb 371 13 9 54 2 52 1 N/A 6 85
Rice noodles, cooked Rice, Pasta and Other Grains High carb 203 tr 2 46 1.9 44.1 N/A 0 tr 186
Rice, brown, long-grain, cooked Rice, Pasta and Other Grains High carb 115 1 3 24 1.5 22.5 tr 0 0.2 103
Rice, white, long-grain, cooked Rice, Pasta and Other Grains High carb 109 tr 2 24 0.4 23.6 tr 0 0.1 83
Rice, white, long-grain, instant, prepared Rice, Pasta and Other Grains Medium carb 85 tr 2 19 0.5 18.5 0 0 tr 87
Rice, white, long-grain, parboiled, cooked Rice, Pasta and Other Grains High carb 105 tr 2 23 0.4 22.6 tr 0 0.1 92
Rice, wild, cooked Rice, Pasta and Other Grains Medium carb 88 tr 3 18 1.6 16.4 1 0 tr 87
Soba noodles, cooked Rice, Pasta and Other Grains High carb 119 tr 6 26 0 26 N/A 0 tr 120
Spaghetti, cooked Rice, Pasta and Other Grains High carb 209 1 7 42 2.5 39.5 1 0 0.1 148
Spaghetti, whole wheat, cooked Rice, Pasta and Other Grains High carb 183 1 8 39 4.8 34.2 1 0 0.1 148
Cream of wheat, regular Breakfast Cereals Low carb 46 tr 2 9 0.7 8.3 tr 0 0 186
Oat bran, cooked Breakfast Cereals Low carb 73 1 3 12 3.4 8.6 tr 0 0.3 179
Oatmeal, instant, apple-cinnamon Breakfast Cereals High carb 141 2 3 29 2.8 26.2 12 0 0.3 186
Oatmeal, instant, regular Breakfast Cereals Medium carb 112 2 4 20 2.7 17.3 1 0 0.4 186
Oatmeal, large flakes/quick Breakfast Cereals Medium carb 99 2 4 17 2.6 14.4 tr 0 0.3 173
Red River, Robin Hood Breakfast Cereals High carb 115 1 4 24 4 20 N/A tr 0.1 180
All Bran Buds with psyllium, Kellogg's Ready-to-eat Medium carb 70 1 2 22 11.3 10.7 7 0 N/A 27
All Bran, Kellogg's Ready-to-eat Medium carb 92 1 4 27 11.8 15.2 6 0 N/A 35
Almond Raisin Muslix, Kellogg's Ready-to-eat High carb 173 3 4 34 3 31 13 0 N/A 44
Alpha-Bits, Post Ready-to-eat High carb 139 1 2 30 1.1 28.9 14 0 0.2 34
Bran Flakes, Post Ready-to-eat High carb 185 1 5 41 7.4 33.6 9 0 0.2 53
Cap'n Crunch, Quaker Ready-to-eat High carb 108 1 1 23 0.7 22.3 10 0 1.1 27
Cheerios, Honey Nut, General Mills Ready-to-eat High carb 134 1 3 28 2.1 25.9 12 0 N/A 35
Cheerios, regular General Mills Ready-to-eat Medium carb 95 2 3 18 2.2 15.8 1 0 N/A 24
Cinnamon Toast Crunch, General Mills Ready-to-eat High carb 123 3 1 22 1 21 9 0 N/A 28
Corn Bran, Quaker Ready-to-eat High carb 124 2 3 30 6.1 23.9 8 0 0.8 38
Corn Flakes, Kellogg's Ready-to-eat High carb 103 tr 2 23 0.7 22.3 2 0 0 26
Corn Pops, Kellogg's Ready-to-eat High carb 130 tr 1 30 0.4 29.6 12 0 0 33
Fibre 1, General Mills Ready-to-eat Low carb 79 1 3 24 14.1 9.9 0 0 0.1 30
Froot Loops, Kellogg's Ready-to-eat High carb 116 1 1 26 0.6 25.4 14 0 N/A 30
Frosted Flakes, Kellogg's Ready-to-eat High carb 142 tr 2 33 0.6 32.4 15 0 0 37
Fruit & Fibre, Dates/Raisins/Walnuts, Post Ready-to-eat Medium carb 93 1 3 22 4.3 17.7 7 0 N/A 29
Granola with Raisins, low fat, Kellogg's Ready-to-eat High carb 226 3 5 46 3.5 42.5 17 0 N/A 59
Granola with Raisins, Rogers Ready-to-eat High carb 245 8 5 41 5.3 35.7 N/A 0 N/A 59
Grape-Nuts, Post Ready-to-eat High carb 208 1 6 46 6 40 5 0 N/A 58
Harvest Crunch, regular, Quaker Ready-to-eat High carb 218 9 5 31 3.3 27.7 12 1 6.7 47
Honeycomb, Post Ready-to-eat High carb 92 tr 1 21 0.2 20.8 8 0 N/A 23
Just Right, Kellogg's Ready-to-eat High carb 172 1 4 38 2.2 35.8 10 0 N/A 45
Life, Quaker Ready-to-eat High carb 124 2 5 23 2.9 20.1 7 0 0.3 33
Lucky Charms, General Mills Ready-to-eat High carb 132 1 2 28 1.7 26.3 15 0 N/A 34
Mini-Wheats with White Frosting, Kellogg's Ready-to-eat High carb 121 1 3 29 3.6 25.4 3 0 N/A 35
Muesli, President's Choice Ready-to-eat High carb 144 2 5 28 3.5 24.5 10 0 N/A 40
Nesquik, General Mills Ready-to-eat High carb 120 1 1 27 0.6 26.4 14 0 N/A 30
Oatmeal Crisp Almond, General Mills Ready-to-eat High carb 131 3 3 23 2.3 20.7 8 0 N/A 32
Oatmeal Crisp Maple Walnut, General Mills Ready-to-eat High carb 133 2 3 25 2.3 22.7 9 0 0.3 32
Puffed Wheat, Quaker Ready-to-eat Low carb 45 tr 2 9 1.4 7.6 tr 0 0.1 13
Raisin Bran, Kellogg's Ready-to-eat High carb 187 1 5 47 6.7 40.3 17 0 N/A 59
Reese's Puffs, General Mills Ready-to-eat High carb 128 3 2 24 0.6 23.4 13 0 0.6 30
Rice Krispies, Kellogg's Ready-to-eat High carb 110 tr 2 24 0.3 23.7 3 0 0 29
Shredded Wheat, Post Ready-to-eat Medium carb 91 1 3 21 3.5 17.5 tr 0 0.1 25
Shreddies, Post Ready-to-eat High carb 138 1 4 32 4.4 27.6 6 0 N/A 38
Special K, Kellogg's Ready-to-eat Medium carb 94 tr 4 18 0.3 17.7 2 0 N/A 24
Sugar Crisp, Post Ready-to-eat High carb 103 1 1 24 0.8 23.2 14 0 N/A 26
Trix, General Mills Ready-to-eat High carb 117 1 1 27 1 26 13 0 N/A 30
Weetabix Ready-to-eat High carb 130 1 4 29 4.4 24.6 2 0 0.1 35
Cheese crackers, small Crackers Low carb 75 4 2 9 0.4 8.6 tr 2 1.4 15
Melba toast, plain Crackers Low carb 39 tr 1 8 0.6 7.4 tr 0 tr 10
Milk crackers Crackers Medium carb 109 4 2 17 0.5 16.5 4 3 0.6 24
Rusk toast Crackers Low carb 41 1 1 7 0.6 6.4 N/A 0 0.1 10
Rye wafers, plain Crackers Medium carb 67 tr 2 16 4.6 11.4 tr 0 tr 20
Saltine (oyster, soda, soup) Crackers Low carb 51 1 1 9 0.4 8.6 tr 0 0.2 12
Saltine (oyster, soda, soup), unsalted top Crackers Low carb 52 1 1 9 0.4 8.6 0 0 0.4 12
Standard-type (snack-type) (Ritz) Crackers Low carb 60 3 1 7 0.2 6.8 tr 0 0.5 12
Standard-type, reduced sodium (Ritz) Crackers Low carb 60 3 1 7 0.2 6.8 tr 0 0.5 12
Wheat crackers Crackers Medium carb 95 3 2 13 1.4 11.6 1 0 2 20
Wheat crackers, low fat Crackers Medium carb 79 2 2 12 0.9 11.1 2 tr 1.2 18
Whole wheat crackers Crackers Low carb 71 3 1 11 1.7 9.3 tr 0 0.5 16
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Contributors: Prab R. Tumpati, MD