Keto friendly foods list

From WikiMD's Wellness Encyclopedia

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[edit | edit source]

  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[edit | edit source]

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[edit | edit source]

Here is a comprehensive list of keto-friendly foods:

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
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Contributors: Prab R. Tumpati, MD