Keto friendly foods list

Keto meal

Sandwiches can be a great option for a keto diet, as long as you use low-carb bread alternatives or other types of buns. Here are a few options for keto-friendly sandwich bread alternatives:

Keto friendly sandwiches

1. Lettuce wraps: Use large lettuce leaves, such as romaine or iceberg, as a wrap for your sandwich fillings.
2. Portobello mushroom caps: These make great buns for burgers or other types of sandwiches
3. Cheese buns: Cut slices of cheese, like cheddar or mozzarella, into a circular shape using a round cookie cutter or a glass and toast them until they are golden brown
4. Almond flour bread: make your own bread with almond flour, eggs and other keto friendly ingredients
5. Cloud bread: a low carb and gluten free bread made from whipped egg whites and cream cheese

Keto foods

You can fill the above bread alternatives with any keto friendly fillings like meats, cheeses, avocado, bacon, eggs, vegetables, and many more. You can also use sauces that are keto friendly such as mayonnaise, mustard, and ranch dressing.

Broccoli soup

Keto soups

Here are a few examples of keto-friendly soups:

1. Broth-based soups: Chicken, beef, or vegetable broth are all great options for a keto diet. These soups can be made with meat, vegetables, and seasonings.
2. Cream-based soups: Cream-based soups such as cream of mushroom or cream of broccoli are also keto-friendly, as long as you use heavy cream instead of regular milk and thickeners like xanthan gum or guar gum
3. Vegetable soups: Soups like tomato, zucchini, and cauliflower soups are keto-friendly as they are low in carbs. Add healthy fats such as olive oil or butter for added flavor.
4. Meat-based soups: Soups like chicken, beef, or pork are all keto-friendly as long as they are not made with starchy vegetables like potatoes or corn.
5. Chowder: A keto-friendly chowder can be made with heavy cream and/or coconut milk, and adding vegetables and proteins of your choice, fish chowder is a great option.

Keep in mind that soups that are pre-made or canned may have added sugars or thickeners. it's always a good idea to check the nutrition label before purchasing to ensure that they fit with your dietary restrictions.

Comprehensive list of keto foods

Here is a comprehensive list of keto-friendly foods:

• Meat and poultry: beef, chicken, pork, lamb, etc.
• Fish and seafood: salmon, tuna, shrimp, etc.
• Eggs: whole eggs or egg whites
• Low-carb vegetables: spinach, broccoli, cauliflower, kale, etc.
• Nuts and seeds: almonds, macadamia nuts, pumpkin seeds, etc.
• Dairy: cheese, cream, butter]], etc.
• Healthy fats and oils: olive oil, coconut oil, avocado oil, etc.
• Berries: strawberries, raspberries, blackberries, etc.
• Avocado
• Sour cream
• Dark chocolate (in moderation)
• Unsweetened coffee and tea

Name	Food type	Keto friendlyness	Energy (kcal)	Total Fat (g)	Protein (g)	Carbohydrate (g)	Total Dietary Fibre (g)	Net carbs	Total Sugar (g)	Cholesterol (mg)	Saturated Fat (g)	Weight (g)	Measure
Milk shake, chocolate	Beverages	High carb	223		6	36	3.3	32.7	33	41	4.2	250 mL	175
Milk shake, vanilla	Beverages	High carb	195		6	31	0.2	30.8	31	39	2.4	250 mL	175
French fries	Side Dishes	High carb	236		3	29	2.5	26.5		33		20-25 fries	76
Garlic bread	Side Dishes	High carb	192		5	26	1.5	24.5	tr	62	0.3	2 slices	52
Onion rings, breaded and fried	Side Dishes	High carb	276		4	31	1.7	29.3		68	0.9		83
Zucchini, breaded and fried, sticks	Side Dishes	Keto friendly	60		1	3	0.3	2.7	1	40	0.1	4	36
Breakfast bagel, with ham, egg and cheese	Sandwiches	High carb	483		27	52	0.4	51.6	7	41	0.4	1	191
Breakfast biscuit with egg, cheese and bacon	Sandwiches	High carb	477		16	33	1.1	31.9	3	46		1	144
Breakfast English muffin with egg, cheese and bacon	Sandwiches	High carb	289		17	27	1.5	25.5	3	63	0.7	1	137
Cheeseburger, double patty + condiments + vegetables	Sandwiches	High carb	650		30	53	1.8	51.2		tr	0.7	1	228
Cheeseburger, single patty, plain	Sandwiches	High carb	319		15	32	1.3	30.7	6	3	2.9	1	102
Chicken sandwich, breaded chicken + condiments + vegetables	Sandwiches	High carb	632		29	42	2.2	39.8		0	0.4	1	228
Chicken sandwich, grilled chicken + condiments + vegetables	Sandwiches	High carb	335		33	23	1.2	21.8	3	95	0.6	1	169
Donair / Gyro	Sandwiches	High carb	310		22	37	2	35	3	47	0.2	1	195
Fish sandwich with breaded fish	Sandwiches	High carb	523		21	48	2.4	45.6				1	183
Hamburger, double patty + condiments	Sandwiches	High carb	576		32	39	1.9	37.1				1	215
Hamburger, single patty, plain	Sandwiches	High carb	275		12	31	1.3	29.7	5			1	90
Submarine sandwich (6 inches), vegetarian	Sandwiches	High carb	216		7	38	3.4	34.6	3	0	0.3	1	167
Submarine sandwich (6 inches), with cold cuts	Sandwiches	High carb	456		22	51	3	48		15	0.5	1	228
Submarine sandwich (6 inches), with grilled/roasted chicken	Sandwiches	High carb	417		24	44	3.3	40.7	3	20	2.5	1	229
Submarine sandwich (6 inches), with tuna	Sandwiches	High carb	584		30	55	2.9	52.1		13	0.5	1	256
Veggie burger, single patty + condiments + vegetables	Sandwiches	High carb	359		19	28	4.5	23.5	4	18	0.5	1	157
Wrap sandwich, chicken ranch	Sandwiches	High carb	532		32	44	3.5	40.5	3	15	0.9	1	249
Beef and broccoli stir fry	Chinese	Low carb	266		24	9	2.2	6.8	1	8	0.6	250 mL	229
Chicken almond guy ding	Chinese	Medium carb	295		22	18	2.6	15.4	3	0	1	250 mL	256
Chicken chow mein	Chinese	Low carb	200		21	10	2.2	7.8	7		1.5	250 mL	232
Chicken fried rice	Chinese	High carb	343		12	44	1.3	42.7	1	5		250 mL	209
Egg roll	Chinese	Low carb	113		5	9	0.7	8.3	1	0	1	1	64
General Tao/Tso chicken	Chinese	Low carb	806		50	8	0.6	7.4	3	8	1.8	250 mL	258
Hot and sour soup	Chinese	Keto friendly	167		17	5	0.5	4.5	1	3	1.4	250 mL	258
Sweet and sour chicken balls	Chinese	Medium carb	199		9	17	0.5	16.5	7	0	1.3	3	75
Won ton soup	Chinese	Medium carb	191		15	15	1	14	1	0	1.8	250 mL	255
Pizza with cheese (medium - 12 inches)	Pizza	High carb	210		9	25	1.5	23.5	2	0	2		84
Pizza with cheese and pepperoni (medium - 12 inches)	Pizza	High carb	219		11	23	1.4	21.6	1		2		85
Pizza with cheese and vegetables (medium - 12 inches)	Pizza	High carb	193		8	24	1.8	22.2	3	16	1.4		93
Pizza with cheese, meat and vegetables (medium - 12 inches)	Pizza	High carb	250		11	24	1.9	22.1	3	21			105
Chicken, breaded and fried (pieces)	Other	Low carb	283		22	9	0.3	8.7	0	14	5.2	2 pieces	98
Chicken, breaded and fried, boneless (nuggets)	Other	Medium carb	285		15	16	0.9	15.1	1	10	3.2	6	96
Chili con carne	Other	Medium carb	270		26	23	4.9	18.1				250 mL	267
Corndog (Pogo)	Other	High carb	197		7	24	1.1	22.9		10	1.5	1	75
Hot-dog, plain	Other	Medium carb	242		10	18	0.9	17.1		3	0.4	1	98
Burrito with beans and cheese	Mexican	High carb	189		8	27	3.8	23.2			0.9	1	93
Burrito with beef, cheese and chilli	Mexican	High carb	316		20	32	2.2	29.8		64	0.3	1	152
Nachos with cheese	Mexican	High carb	346		9	36	4.1	31.9		2	0.7	15-20 nachos	113
Quesadilla with meat	Mexican	High carb	627		31	40	2.5	37.5	tr	13	0.1	1	184
Taco salad	Mexican	Medium carb	193		12	13	2	11	2	0	1.7	250 mL	129
Taco with beef, cheese, salsa + vegetables	Mexican	Medium carb	168		9	12	0	12		7	0.8		78
Club sandwich	Sandwiches	High carb	558		32	47	2.8	44.2	5		1.5	1	246
Egg salad	Sandwiches	High carb	479		14	27	1.2	25.8	3		1.2	1	157
Hot chicken sandwich	Sandwiches	High carb	388		40	31	1.7	29.3	2		0.2	1	284
Ham	Sandwiches	High carb	260		13	28	2.1	25.9	2	0	0.7	1	121
Roast beef	Sandwiches	High carb	346		22	33	2.5	30.5		0	0.1	1	139
Salmon salad	Sandwiches	High carb	340		16	33	1.7	31.3	5	10	0.2	1	162
Tuna salad	Sandwiches	High carb	371		20	33	1.7	31.3	5	0	0.8	1	162
Caesar	Salads	Low carb	179		5	7	1.7	5.3	1	0		250 mL	114
Caesar salad with chicken	Salads	Low carb	491		41	12	3.7	8.3	3	0		500 mL	327
Garden	Salads	Keto friendly	47		1	4	0.9	3.1	3	0		250 mL	77
Greek	Salads	Keto friendly	139		4	4	1.1	2.9	2	2	0	250 mL	111
Pasta salad with vegetables	Salads	High carb	245		5	33	2.2	30.8	5	5	0	250 mL	187
Lasagna with meat (7.5 cm x 9 cm)	Pasta	High carb	364		22	37	2.4	34.6	6	0	0	1 piece	232
Lasagna, vegetarian (7.5 cm x 9 cm)	Pasta	High carb	355		19	46	2.9	43.1	7	0	0	1 piece	256
Macaroni and cheese (Kraft Dinner)	Pasta	High carb	395		11	49	2	47	6	0	0	250 mL	202
Macaroni casserole with beef and tomato soup	Pasta	High carb	319		23	32	1.9	30.1	6	0		250 mL	263
Spaghetti with cream sauce	Pasta	High carb	250		9	47	1.9	45.1	4	0	0.2	250 mL	211
Spaghetti with meat sauce	Pasta	High carb	401		19	50	4.9	45.1	9	0	0	250 mL	262
Beef pot pie, commercial, individual	Other	High carb	638		18	57	2	55		0	tr	1 serving	227
Beef stew	Other	Medium carb	168		18	14	1.8	12.2	3	0	0	250 mL	259
Butter chicken	Other	Medium carb	368		28	13	1.5	11.5	4			250 mL	258
Chicken fajita	Other	High carb	350		19	50	4.1	45.9	3	12	0	1 fajita	223
Chicken pot pie, commercial, individual	Other	High carb	494		21	37	3.1	33.9	3	12	0	1 serving	227
Pad Thaï	Other	High carb	220		15	26	1.5	24.5	4	0	tr	250 mL	171
Poutine	Other	High carb	380		13	25	1.9	23.1	1		tr	250 mL	165
Samosa, vegetarian	Other	High carb	306		5	32	2.1	29.9	1	3	0	2	100
Shepherd's pie	Other	High carb	389		17	40	3.1	36.9	5	tr		250 mL	257
Stir fry with beef	Other	Medium carb	290		22	20	2.2	17.8	11	tr	1.5	250 mL	229
Stir fry with chicken	Other	Low carb	255		18	8	1.5	6.5	2	tr	tr	250 mL	171
Stir fry with tofu	Other	Low carb	183		14	10	1.4	8.6	3	0	2	250 mL	171
Sushi with fish	Other	High carb	164		5	35	0.8	34.2	7	0	tr	4	104
Sushi with vegetables, no fish	Other	High carb	122		2	27	0.5	26.5	5	0	tr	4	104
Sweet and sour meatballs	Other	High carb	472		26	33	0.7	32.3	19	0		6	258
Tourtiere, homemade (20 cm diam)	Other	High carb	307		15	23	1.2	21.8	1	1	0.1		113
Beef or chicken, broth/bouillon	Soups	Keto friendly	18		3		0	0	0	0	tr	250 mL	254
Beef, chunky	Soups	Medium carb	180		12	21	1.5	19.5	2	5	0.1	250 mL	254
Chicken noodle, chunky	Soups	Medium carb	185		13	18	4.1	13.9	2	3	1	250 mL	254
Chicken noodle, low fat, reduced salt	Soups	Medium carb	105		9	13	2.1	10.9	1	4	0.6	250 mL	257
Chicken vegetable, chunky	Soups	Medium carb	175		13	20	0.9	19.1		1	0	250 mL	254
Clam chowder, Manhattan	Soups	Medium carb	142		8	20	3	17	4	0	0	250 mL	254
Minestrone, chunky	Soups	Medium carb	134		5	22	6.1	15.9	6	4	0	250 mL	254
Split pea with ham, chunky	Soups	High carb	195		12	28	4.1	23.9	5	tr	0	250 mL	254
Vegetable, chunky	Soups	Medium carb	129		4	20	1.3	18.7	4		0	250 mL	254
Beef noodle	Soups	Low carb	88		5	9	0.8	8.2	2		1.6	250 mL	258
Chicken broth	Soups	Keto friendly	41		5	1	0	1	1	0	0.1	250 mL	254
Chicken noodle	Soups	Low carb	79		4	10	0.8	9.2		0	2.5	250 mL	255
Cream of mushroom	Soups	Low carb	137		2	10	0.5	9.5	2	0		250 mL	258
Tomato	Soups	Medium carb	90		2	18	1.2	16.8	9	0	4.8	250 mL	258
Tomato, reduced salt	Soups	Medium carb	90		2	19	0.5	18.5	8	0	5.2	250 mL	258
Vegetables with beef	Soups	Medium carb	83		6	11	0.7	10.3	1	0	1.3	250 mL	258
Vegetarian vegetable	Soups	Medium carb	76		2	13	0.5	12.5	4		7.5	250 mL	255
Clam chowder, New England	Soups	Medium carb	157		10	18	1.6	16.4		0	4.5	250 mL	262
Cream of chicken	Soups	Medium carb	189		8	16	0.3	15.7	7	0	5.8	250 mL	262
Cream of mushroom	Soups	Medium carb	202		6	16	0.5	15.5		0	7.6	250 mL	262
Cream of mushroom, reduced salt	Soups	Medium carb	134		6	17	0.8	16.2	9	0	8.6	250 mL	262
Cream of tomato	Soups	High carb	155		6	24	1.3	22.7	16		1.3	250 mL	262
Chicken noodle	Soups	Low carb	58		2	9	0.3	8.7	1	0	6.1	250 mL	254
Minestrone	Soups	Medium carb	83		5	13	0.8	12.2		0	7.1	250 mL	268
Onion	Soups	Keto friendly	29		1	5	0.8	4.2	2	0	5.5	250 mL	260
Ramen noodles, chicken flavour, cooked	Soups	Medium carb	162		3	20	6.2	13.8		0	5.8	250 mL	258
Tomato vegetable	Soups	Low carb	56		2	10	0.5	9.5	2		0.9	250 mL	255
Chicken noodle	Soups	Low carb	135		19	7	0.9	6.1	2	0		250 mL	255
Cream of vegetable	Soups	Low carb	62		5	7	0.8	6.2	3	0	0.2	250 mL	251
French onion	Soups	High carb	204		10	28	1.9	26.1	3	tr	2.1	250 mL	255
Lentil	Soups	High carb	193		12	27	5.1	21.9	3	0	2.6	250 mL	262
Split pea with ham	Soups	High carb	190		13	31	3.8	27.2	5		0	250 mL	267
Vegetable	Soups	Low carb	49		3	8	1.4	6.6	2	tr	5.4	250 mL	252
Becel, tub, calorie-reduced, canola and safflower oils (non-hydrogenated)	Butter and Margarine	Keto friendly	17		tr		0	0		0	2	5 mL	5
Becel, tub, canola and safflower oils (non-hydrogenated)	Butter and Margarine	Keto friendly	34		tr		0	0		0	3.6	5 mL	5
Butter	Butter and Margarine	Keto friendly	34		tr		0	0		2	1.5	5 mL	5
Chefmaster, tub, unspecified vegetable oils (hydrogenated)	Butter and Margarine	Keto friendly	34		tr		0	0		3	2.8	5 mL	5
Imperial, stick, soy and canola oils (hydrogenated)	Butter and Margarine	Keto friendly	34		tr		0	0		0	11.7	5 mL	5
Imperial, tub, soya oil (non-hydrogenated)	Butter and Margarine	Keto friendly	34		tr		0	0		0	5.2	5 mL	5
Lactantia, tub, soya oil (hydrogenated)	Butter and Margarine	Keto friendly	34		tr		0	0		0	0	5 mL	5
Margarine, tub, composite	Butter and Margarine	Keto friendly	34		tr		0	0		0	0.9	5 mL	5
Spread (20% butter / 80% margarine)	Butter and Margarine	Keto friendly	34		tr		0	0		0	10.5	5 mL	5
Spread (50% butter / 50% margarine)	Butter and Margarine	Keto friendly	33		tr		0	0		0		5 mL	5
Canola	Oils	Keto friendly	125		0	0	0	0		0	0	15 mL	14
Corn	Oils	Keto friendly	122		0	0	0	0		12	0	15 mL	14
Flaxseed	Oils	Keto friendly	122		0	0	0	0				15 mL	14
Grapeseed	Oils	Keto friendly	122		0	0	0	0		4		15 mL	14
Olive	Oils	Keto friendly	121		0	0	0	0		3		15 mL	14
Peanut	Oils	Keto friendly	121		0	0	0	0		0	tr	15 mL	14
Sesame	Oils	Keto friendly	122		0	0	0	0		6	1.3	15 mL	14
Soybean	Oils	Keto friendly	122		0	0	0	0		5	0.1	15 mL	14
Sunflower	Oils	Keto friendly	122		0	0	0	0		8	0.6	15 mL	14
Bacon grease	Other	Keto friendly	110		0	0	0	0		0	2.4	15 mL	12
Lard	Other	Keto friendly	117		0	0	0	0		2	2.6	15 mL	13
Shortening	Other	Keto friendly	115		0	0	0	0		0	1.1	15 mL	13
Blue cheese	Salad Dressings	Keto friendly	78		1	1	0	1		5	1.8	15 mL	16
Blue cheese, low Calorie	Salad Dressings	Keto friendly	15		1		0	0		12	2.5	15 mL	16
Creamy Caesar	Salad Dressings	Keto friendly	79		tr		0	0		3	2.3	15 mL	15
Creamy Caesar, low Calorie	Salad Dressings	Keto friendly	17		tr	3	0	3		4		15 mL	15
Creamy dressing, fat-free	Salad Dressings	Low carb	21		tr	5	0	5		tr	4.1	15 mL	16
French	Salad Dressings	Keto friendly	72		tr	2	0	2		21	2.1	15 mL	16
French, low fat	Salad Dressings	Keto friendly	33		tr	4	0	4			2	15 mL	16
Italian	Salad Dressings	Keto friendly	43		tr	2	0	2		2	1	15 mL	15
Italian, low Calorie	Salad Dressings	Keto friendly	11		tr	1	0	1		12	0.6	15 mL	15
Mayonnaise	Salad Dressings	Keto friendly	100		tr	1	0	1		2	tr	15 mL	14
Mayonnaise, light	Salad Dressings	Keto friendly	51		tr	1	0	1		0	tr	15 mL	16
Non creamy dressing, fat-free	Salad Dressings	Keto friendly	7		tr	1	0	1		25	0.1	15 mL	15
Oil and vinegar	Salad Dressings	Keto friendly	73		0		0	0		39	0.9	15 mL	16
Ranch	Salad Dressings	Keto friendly	71		tr	1	0	1		20	1.6	15 mL	15
Ranch, low fat	Salad Dressings	Keto friendly	36		tr	3	0	3		24	2.1	15 mL	16
Salad dressing, mayonnaise type	Salad Dressings	Keto friendly	58		tr	4	0	4		0	3	15 mL	15
Salad dressing, mayonnaise type, fat-free	Salad Dressings	Keto friendly	14		tr	3	0	3		20		15 mL	16
Salad dressing, mayonnaise type, light	Salad Dressings	Keto friendly	44		0	2	0	2		11		15 mL	15
Thousand Island	Salad Dressings	Keto friendly	59		tr	2	0	2		19		15 mL	16
Thousand Island, low Calorie	Salad Dressings	Keto friendly	32		tr	3	0	3		104	2	15 mL	16
Brown sugar	Sweets and Sugars	Low carb	18		0	5	0	5	4	63	3.5	5 mL	5
Honey	Sweets and Sugars	Low carb	22		tr	6	0	6	6		tr	5 mL	7
Icing sugar (powdered)	Sweets and Sugars	Keto friendly	10		0	2	0	2	2	126	5	5 mL	3
Sugar substitute, aspartame (Equal)	Sweets and Sugars	Keto friendly	4		tr	1	0	1	1	0	1	1 packet	1
Sugar substitute, sucralose (Splenda)	Sweets and Sugars	Keto friendly	2		0		0	0	tr	0	1	5 mL	1
White sugar (granulated)	Sweets and Sugars	Keto friendly	16		0	4	0	4	4		0	5 mL	4
Chocolate syrup, thin type	Sweets and Sugars	High carb	110		1	26	1	25	20		tr	15 mL	20
Corn syrup	Sweets and Sugars	Medium carb	59		0	16	0	16	6	0	tr	15 mL	21
Maple syrup	Sweets and Sugars	Medium carb	55		0	14	0	14	12	2		15 mL	20
Molasses	Sweets and Sugars	Medium carb	62		0	16	0	16	12	0	0	15 mL	21
Pancake syrup	Sweets and Sugars	Medium carb	47		0	12	0.1	11.9	7	0	0	15 mL	20
Double fruit jam type spread	Sweets and Sugars	Low carb	42		tr	10	0.5	9.5	9	1	0	15 mL	19
Double fruit jam type spread, reduced sugar	Sweets and Sugars	Keto friendly	23		tr	5	0.4	4.6	5	0	0	15 mL	17
Jams and preserves	Sweets and Sugars	Medium carb	56		tr	14	0.2	13.8	10	0	0	15 mL	20
Jelly	Sweets and Sugars	Medium carb	56		tr	15	0.2	14.8	11	0	0	15 mL	21
Marmalade	Sweets and Sugars	Medium carb	50		tr	13	0.1	12.9	12	0	0	15 mL	20
Chocolate topping, fudge-type	Sweets and Sugars	High carb	135		2	24	1.1	22.9	13	0		30 mL	39
Pie filling, cherry, canned	Sweets and Sugars	Low carb	29		tr	7	0.2	6.8			0	30 mL	25
Spread, chocolate hazelnut (Nutella)	Sweets and Sugars	High carb	203		2	23	2	21	21	0	0	30 mL	38
Topping or spread, butterscotch	Sweets and Sugars	High carb	105		1	27	0.4	26.6		10	tr	30 mL	42
Topping, strawberry	Sweets and Sugars	High carb	110		tr	29	0.3	28.7	12	0	tr	30 mL	43
Butterscotch	Candies	Low carb	21		tr	5	0	5	4	0	tr	1 piece	5
Candy, chocolate covered, sweetened with sorbitol	Candies	Keto friendly	29		1	2	0.2	1.8	1	0	0	1 piece	5
Caramel	Candies	High carb	154		2	31	0.5	30.5	26	0	tr	4	40
Chewing gum	Candies	Keto friendly	7		0	2	0.1	1.9	2	0	0	1 stick	3
Chewing gum, sugarless	Candies	Keto friendly	5		0	2	0	2	0	0		1 stick	2
Fruit leather	Candies	Medium carb	52		tr	12	0.5	11.5	7	0	0	1 roll	14
Fudge, chocolate, homemade	Candies	Medium carb	70		tr	13	0.3	12.7	13	0	0	1 piece	17
Fudge, vanilla, homemade	Candies	Medium carb	84		tr	18	0	18	18	0	0	1 piece	22
Gumdrops	Candies	High carb	143		0	36	0	36	21		0	10 pieces	36
Hard candy	Candies	Low carb	24		0	6	0	6	4			1	6
Hard candy, reduced sugar	Candies	Keto friendly	11		0	3	0	3	3		0.1	1	3
Jellybeans	Candies	High carb	105		0	26	0.1	25.9	20	13	0	10 beans	28
Licorice, strawberry (Twizzlers)	Candies	High carb	132		1	30	0	30	15	0	0	3 strips	38
Marshmallows	Candies	Low carb	23		tr	6	0	6	4	0	0	1	7
Sesame crunch (sesame snap)	Candies	Medium carb	181		4	18	2.8	15.2	11	0	tr	4 pieces	35
Skittles	Candies	Medium carb	43		tr	10	0	10	8	16	tr	10 candies	11
Toffee	Candies	Low carb	67		tr	8	0	8	8	0	5.1	1 piece	12
Almonds, chocolate covered	Chocolate Bars	Medium carb	180		4	15	1.4	13.6	12	4	0	10	32
Caramel coated cookies, chocolate covered (Twix)	Chocolate Bars	High carb	289		3	38	0.6	37.4	28	7	tr	1 package	58
Caramel with nuts, chocolate covered (Turtles)	Chocolate Bars	Medium carb	132		3	17	1.2	15.8	12	0	0	2	28
Caramel, chocolate covered (Rolo, Caramilk)	Chocolate Bars	High carb	246		3	35	0.5	34.5	33	0	0	1 bar	52
Chocolate covered wafer (Kit Kat, Coffee Crisp)	Chocolate Bars	High carb	218		3	27	0.4	26.6	20	0	0	1 bar	42
Chocolate malt-nougat and caramel, chocolate covered (Mars)	Chocolate Bars	High carb	245		3	42	1	41	35	0		1 bar	58
Chocolate, candy coated (M&M'S, Smarties)	Chocolate Bars	High carb	201		2	27	1.1	25.9	25			1 package	40
Chocolate, semisweet, bars or chips	Chocolate Bars	High carb	204		2	27	2.5	24.5	23	0		60 mL	43
Coconut candy, chocolate covered (Bounty, -Almond Joy)	Chocolate Bars	High carb	235		2	29	2.5	26.5	24	0	0.3	1 bar	49
Fondant, chocolate covered (After Eight)	Chocolate Bars	Medium carb	59		tr	13	0.3	12.7	11	0	tr	2 pieces	16
Fudge, caramel and nuts, chocolate covered (Oh Henry!)	Chocolate Bars	High carb	289		5	41	1.3	39.7	31	0	tr	1 bar	63
Milk chocolate and crisped rice (Nestle Crunch)	Chocolate Bars	High carb	209		2	26	1	25	22	0	0.3	1 bar	40
Milk chocolate, bars or chips	Chocolate Bars	High carb	268		4	30	1.7	28.3	26	0	0.1	1 bar	50
Peanut butter cups (Reese's)	Chocolate Bars	High carb	263		5	28	1.8	26.2	24	0	tr	3 cups	51
Peanuts, chocolate covered	Chocolate Bars	Medium carb	208		5	20	1.9	18.1	15	0	tr	10	40
Raisins, chocolate covered (Glosette)	Chocolate Bars	Low carb	39		tr	7	0.4	6.6	6	0	tr	10 pieces	10
Toffee, chocolate covered (Skor)	Chocolate Bars	High carb	209		1	24	0.5	23.5	23		tr	1 bar	39
Chocolate ice milk bar (Fudgesicle)	Frozen Desserts	Medium carb	65		3	14	0.9	13.1	10	0	5.8	1	51
Frozen yogourt, chocolate	Frozen Desserts	Medium carb	116		3	20	1.2	18.8	20	0	2.5	125 mL	91
Frozen yogourt, vanilla	Frozen Desserts	Medium carb	124		3	18	0	18	18	0	1.6	125 mL	76
Fruit and juice bar	Frozen Desserts	Medium carb	63		1	16	0.8	15.2	13	0		1	77
Ice cream cone, vanilla, chocolate covered, with nuts	Frozen Desserts	High carb	222		5	23	1.9	21.1	16	0	0.7	1	78
Ice cream cone, vanilla, soft serve	Frozen Desserts	High carb	266		7	43	0.6	42.4	32	0	0.2	1	150
Ice cream sandwich	Frozen Desserts	High carb	143		3	22	0.9	21.1	14	0	0.9	1	59
Ice cream, chocolate	Frozen Desserts	Medium carb	151		3	20	0.8	19.2	18	0	0.2	125 mL	70
Ice cream, dairy free	Frozen Desserts	High carb	237		4	21	0.8	20.2			0.4	125 mL	87
Ice cream, strawberry	Frozen Desserts	Medium carb	134		2	19	0.6	18.4		0	0.2	125 mL	70
Ice cream, vanilla, low fat	Frozen Desserts	High carb	117		5	20	0	20	10	0	tr	125 mL	93
Ice cream, vanilla, low fat, aspartame sweetened	Frozen Desserts	Medium carb	106		3	15	0.5	14.5	4	0	2.1	125 mL	69
Ice cream, vanilla, premium	Frozen Desserts	High carb	282		4	25	0	25	23	0	tr	125 mL	113
Ice cream, vanilla, regular	Frozen Desserts	Medium carb	153		3	18	0.5	17.5	16		4.3	125 mL	76
Popsicles	Frozen Desserts	Medium carb	54		0	14	0	14	10	0	tr	1	75
Sherbet, orange	Frozen Desserts	High carb	113		1	24	2.6	21.4	19	0	tr	125 mL	78
Soft serve ice cream with Oreo cookies (Blizzard, McFlurry)	Frozen Desserts	High carb	575		13	89	1.9	87.1	68	0	0.1	1 small	275
Chocolate mousse, homemade	Frozen Desserts	Medium carb	203		4	14	0.5	13.5	13	0	1.7	125 mL	90
Gelatin dessert, calorie-reduced, prepared (Jello)	Frozen Desserts	Low carb	25		1	5	0	5	0	0		125 mL	124
Gelatin dessert, prepared (Jello)	Frozen Desserts	High carb	88		2	20	0	20	19	31		125 mL	143
Air-popped	Snacks	Low carb	32		1	7	1.3	5.7	tr	0		250 mL	8
Caramel-coated	Snacks	High carb	160		1	29	1.9	27.1	20	0		250 mL	37
Microwave, low fat and reduced salt	Snacks	Keto friendly	34		1	6	1.1	4.9	tr	0		250 mL	8
Oil-popped, regular and microwaved	Snacks	Low carb	58		1	7	1.2	5.8	tr			250 mL	12
Corn-based puffs or twists, cheese (Cheesies)	Chips	Medium carb	205		3	20	0.4	19.6	1			250 mL	37
Potato chips made from dried potatoes, plain (Pringles)	Chips	Medium carb	156		2	14	1	13	1	0		17 chips	28
Potato chips, baked, plain	Chips	High carb	202		2	31	2.1	28.9	2	0		1 small bag	43
Potato chips, flavoured	Chips	High carb	211		3	23	1.9	21.1		0		1 small bag	43
Potato chips, plain	Chips	Medium carb	230		3	21	1.6	19.4	tr	0		1 small bag	43
Tortilla chips, nacho flavoured (Doritos)	Chips	High carb	249		4	31	2.7	28.3	2	0		1 small bag	50
Tortilla chips, plain	Chips	High carb	234		3	29	3	26	tr	0		26 small	47
Banana chips	Chips	Low carb	73		tr	8	1.1	6.9	5	0		10 chips	14
Beef jerky (22 cm long)	Chips	Keto friendly	81		7	2	0.4	1.6	2	0		1 stick	20
Beer nuts	Chips	Low carb	186		8	10	2.2	7.8	5			10 nuts	34
Bits and bites snack bites (Bits & Bites)	Chips	Medium carb	132		4	21	1.9	19.1	3	28		125 mL	31
Fruit leather bar (Fruit to Go)	Chips	Medium carb	49		tr	11	0.5	10.5		11		1 bar	14
Pretzels, hard, plain, salted	Chips	Keto friendly	19		tr	4	0.2	3.8	tr	6		10 sticks	5
Pretzels, hard, plain, unsalted	Chips	Keto friendly	19		tr	4	0.2	3.8	tr			10 sticks	5
Rice cakes, plain	Chips	Low carb	35		1	7	0.4	6.6	tr	2		1	9
Sesame sticks, salted	Chips	Low carb	75		2	6	0.4	5.6	tr	tr		60 mL	14
Soybeans, roasted, salted	Chips	Low carb	205		15	15	7.7	7.3	2	1		60 mL	44
Trail mix, regular	Chips	Medium carb	176		5	17	2.5	14.5		1		60 mL	38
Trail mix, tropical	Chips	High carb	144		2	23	2.4	20.6		1		60 mL	36
Chai, latte	Beverages	High carb	149		5	26	0	26	26	0		250 mL	242
Coffee, brewed	Beverages	Keto friendly	3		tr	0	0	0	0	20		250 mL	250
Coffee, brewed, decaffeinated	Beverages	Keto friendly	3		tr	0	0	0	0	0		250 mL	251
Coffee, instant, regular, powder + water	Beverages	Keto friendly	5		tr	1	0	1	0	0		250 mL	253
Coffee, latte	Beverages	Low carb	101		5	7	0	7	9	0		250 mL	256
Coffee, substitute, powder + water	Beverages	Keto friendly	13		tr	3	0.8	2.2	tr	0		250 mL	254
Iced cappuccino - original - with cream (Tim Hortons)	Beverages	High carb	211		2	28	0	28	28	4		250 mL
Iced cappuccino - with 2% milk (Tim Hortons)	Beverages	High carb	127		3	27	0	27	27			250 mL
Iced coffee, Frappuccino (Starbucks)	Beverages	High carb	127		3	26	0	26	22			250 mL
Iced tea, lemon flavor, ready-to-drink	Beverages	High carb	91		0	23	0	23	23			250 mL	254
Iced tea, lemon flavour, powder + water	Beverages	High carb	93		tr	23	0	23	23			250 mL	274
Tea, brewed	Beverages	Keto friendly	3		0	1	0	1	0			250 mL	250
Tea, brewed, herbal	Beverages	Keto friendly	3		0	1	0	1	0			250 mL	250
Club soda	Beverages	Keto friendly	0		0	0	0	0	0			250 mL	250
Cola	Beverages	High carb	110		tr	28	0	28	24			250 mL	262
Cola, aspartame sweetened	Beverages	Keto friendly	3		tr		0	0	0			250 mL	250
Cola, decaffeinated	Beverages	High carb	107		0	28	0	28	28			250 mL	262
Ginger ale	Beverages	High carb	88		0	23	0	23	22			250 mL	258
Lemon-lime soda	Beverages	High carb	104		0	27	0	27	23			250 mL	260
Non cola soda, aspartame sweetened	Beverages	Keto friendly	0		0		0	0	0			250 mL	250
Orange soda	Beverages	High carb	126		0	32	0	32				250 mL	262
Tonic water	Beverages	High carb	124		0	32	0	32	32			250 mL	258
Citrus juice drink, frozen, diluted (Five Alive)	Beverages	High carb	131		tr	32	0.3	31.7	30			250 mL	262
Fruit flavour drink, low Calorie, powder + water (Crystal Light)	Beverages	Keto friendly	3		0	1	0	1	0			250 mL	254
Fruit punch flavour drink, powder (Kool-Aid) + water	Beverages	High carb	102		0	26	0	26				250 mL	276
Fruit punch flavour drink, vitamin C added, powder + water	Beverages	High carb	102		0	26	0	26				250 mL	277
Fruit punch juice drink, ready-to-drink (Sunny D)	Beverages	High carb	123		0	33	0	33	31			250 mL	262
Lemonade, pink or white, frozen, diluted	Beverages	High carb	105		tr	27	0.2	26.8	13			250 mL	262
Mixed vegetable and fruit juice drink, ready-to-drink (V8 Splash)	Beverages	High carb	113		tr	29	0.3	28.7	5			250 mL	257
Orange drink, vitamin C added (Hi-C), ready-to-drink	Beverages	High carb	134		0	34	0	34	29			250 mL	262
Orange drink, vitamin C added (Tang, Quench, Rise'n Shine), powder + water	Beverages	High carb	135		0	34	0	34	34			250 mL	286
Sports drink, fruit flavour, low Calorie, ready-to-drink (Gatorade, Powerade)	Beverages	Low carb	29		0	8	0	8	0			250 mL	261
Sports drink, fruit flavour, ready-to-drink (Gatorade, Powerade)	Beverages	Medium carb	67		0	16	0	16	14			250 mL	258
Water, mineral (Perrier)	Beverages	Keto friendly	0		0	0	0	0	0			250 mL	250
Water, municipal	Beverages	Keto friendly	0		0	0	0	0	0			250 mL	250
Beer, de-alcoholized, (Labbat .5)	Beverages	High carb	210		1	47	0	47	28			1 can	350
Beer, high alcohol (7%alcohol by volume)	Beverages	Low carb	183		1	10	0.7	9.3				1 bottle	342
Beer, light (4% alcohol by volume)	Beverages	Low carb	99		1	5	0	5	tr			1 bottle	340
Beer, regular (5% alcohol by volume)	Beverages	Medium carb	140		1	10	0	10	0			1 bottle	342
Cocktail, daiquiri	Beverages	Low carb	237		tr	9	0.1	8.9	7			125 mL	128
Cocktail, margarita	Beverages	Low carb	246		tr	6	0.1	5.9	4			125 mL	131
Liqueur, coffee and cream	Beverages	Medium carb	172		1	11	0	11	10			45 mL	53
Sangria	Beverages	Medium carb	87		tr	12	0.1	11.9	10			125 mL	123
Spirits (gin, rum, vodka, whisky)	Beverages	Keto friendly	109		0	0	0	0	0			50 mL	47
Vodka cooler	Beverages	High carb	220		tr	33	0.3	32.7	12			1 bottle	390
Wine, dessert, sweet	Beverages	Medium carb	203		tr	17	0	17	10			125 mL	127
Wine, table, red	Beverages	Keto friendly	90		tr	2	0	2	1			125 mL	125
Wine, table, white	Beverages	Keto friendly	85		tr	1	0	1	1			125 mL	125
Bacon bits, simulated meat	Condiments	Keto friendly	34		2	2	0	2	0			15 mL	7
Ketchup	Condiments	Keto friendly	15		tr	4	0	4	3			15 mL	15
Mustard	Condiments	Keto friendly	11		1	1	0	1	tr			15 mL	16
Olives, pickled, canned or bottled	Condiments	Keto friendly	23		tr	1	0	1	tr			4	16
Olives, ripe, canned, jumbo	Condiments	Keto friendly	13		tr	1	0	1	0			2	16
Pickle relish, sweet	Condiments	Low carb	20		tr	5	0	5	2			15 mL	15
Pickles, cucumber, dill	Condiments	Keto friendly	12		tr	3	0	3	1			1 medium pickle	65
Pickles, cucumber, sweet, slices	Condiments	Low carb	33		tr	9	0	9	5			4	28
Salsa	Condiments	Keto friendly	5		tr	1	0	1	1			15 mL	17
Cream cheese dip	Dips	Keto friendly	108		2	1	0	1	tr			30 mL	30
Onion dip	Dips	Keto friendly	50		1	3	0	3	tr			30 mL	31
Spinach dip	Dips	Keto friendly	74		1	2	0	2	tr			30 mL	30
Gravy, beef, canned	Gravies and Sauces	Keto friendly	31		2	3	0	3	tr			60 mL	59
Gravy, beef, dehydrated, prepared with water	Gravies and Sauces	Keto friendly	20		1	3	0	3	0			60 mL	65
Gravy, chicken, canned	Gravies and Sauces	Keto friendly	48		1	3	0	3	tr			60 mL	60
Gravy, chicken, dehydrated, prepared with water	Gravies and Sauces	Keto friendly	22		1	4	0	4	0			60 mL	66
Gravy, turkey, canned	Gravies and Sauces	Keto friendly	31		2	3	0	3	tr			60 mL	61
Gravy, unspecified, dehydrated, prepared with water	Gravies and Sauces	Keto friendly	22		1	4	0	4	0			60 mL	66
Sauce, barbecue	Gravies and Sauces	Keto friendly	12		tr	2	0	2	4			15 mL	16
Sauce, cheese, dehydrated, prepared with 2% milk	Gravies and Sauces	Low carb	81		5	7	0	7	6			60 mL	71
Sauce, cranberry, canned, sweetened	Gravies and Sauces	High carb	106		tr	27	0	27	27			60 mL	70
Sauce, nacho cheese, ready-to-serve	Gravies and Sauces	Keto friendly	121		5	3	0	3	0			60 mL	64
Sauce, soy	Gravies and Sauces	Keto friendly	7		tr	1	0	1	tr			15 mL	18
Sauce, steak (HP, A1)	Gravies and Sauces	Keto friendly	9		tr	2	0	2				15 mL	15
Sauce, sweet and sour	Gravies and Sauces	Keto friendly	20		tr	4	0	4	3			15 mL	17
Sauce, teriyaki	Gravies and Sauces	Keto friendly	15		1	3	0	3	2			15 mL	18
Sauce, white, medium, homemade with 2% milk	Gravies and Sauces	Low carb	89		2	6	0	6	3			60 mL	61