Keto fruits and vegetables

Berries.jpg

Tomatoes.jpg

Coconut.jpg

blackberries.jpg

strawberries.jpg

blueberries.jpg

A ketogenic diet, often referred to as the "keto" diet, is a high-fat, low-carbohydrate eating plan designed to shift the body into a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. When following a ketogenic diet, it's crucial to select fruits and vegetables that are low in carbohydrates to maintain ketosis. Here's a list of keto-friendly fruits and vegetables to help you make informed dietary choices.

Keto-Friendly Fruits

Keto-friendly fruits are those with lower carbohydrate and sugar content, making them suitable for a ketogenic lifestyle. Here are some keto-approved fruit options:

• Avocado: Avocado is a keto superstar. It's not only high in healthy fats but also exceptionally low in carbs and rich in fiber. Avocado is a versatile fruit that can be incorporated into various keto dishes.

• Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are relatively low in carbs and can be enjoyed in moderation. They are rich in antioxidants, vitamins, and minerals, making them a nutritious choice for keto dieters.

• Tomatoes: Tomatoes are a keto-friendly fruit that can add flavor and depth to your meals. While they contain some carbs, they are still considered acceptable for a ketogenic diet when consumed in moderation.

• Lemons and Limes: These citrus fruits are known for their tangy taste and can be used sparingly in keto recipes to enhance flavor. They are low in carbs and can be included in your keto meal plan.

• Olives: Olives are keto-friendly and a great source of healthy fats. They can be enjoyed as a snack or added to salads and dishes for extra flavor.

• Coconut (Unsweetened): Unsweetened coconut products like coconut flakes or coconut milk are keto-approved. They add a delightful tropical flavor to keto recipes.

• Cantaloupe and Watermelon: While cantaloupe and watermelon are higher in carbs compared to other keto fruits, they can still be consumed in small portions if they fit within your daily carb limit.

Keto-Friendly Vegetables

Keto-friendly vegetables are essential components of a ketogenic diet. They are typically low in carbs and can be enjoyed in various culinary preparations. Here is a list of keto-friendly vegetables:

• Leafy Greens: Leafy greens such as spinach, kale, lettuce, arugula, and collard greens are excellent choices for keto dieters. They are low in carbs and packed with essential nutrients like vitamins and minerals.

• Cruciferous Vegetables: Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are low in carbs and provide fiber, vitamins, and minerals. They are versatile and can be prepared in various keto-friendly dishes.

• Low-Carb Vegetables: Several other vegetables are keto-friendly, including asparagus, cucumber, zucchini, eggplant, bell peppers, radishes, onions, garlic, jalapeño peppers, okra, and mushrooms. These vegetables are not only low in carbs but also rich in essential nutrients, making them ideal for keto recipes.

• Additional Low-Carb Options: For added variety, consider including shallots, snow peas or pea pods, summer squash (such as zucchini and yellow squash), Swiss chard, tomatillos, turnips, water chestnuts, and watercress in your keto diet. These low-carb options can complement various flavors and be incorporated into a wide range of keto-friendly dishes.

When following a ketogenic diet, remember to maintain portion control and monitor your daily carbohydrate intake to stay within your desired carb limit for ketosis. Choosing the right keto-friendly fruits and vegetables allows you to enjoy a diverse and nutritious ketogenic diet while achieving your dietary goals.

• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 

Keto fruits and vegetables - nutritional values

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

• Green: Represents foods that are keto-friendly and align with the principles of a ketogenic diet.
• You can click on the header column, such as net carbs, to rearrange the information.
• Also see the Keto recipes with over 50,000 recipes.
• Note: The columns in the table are sortable on any column such as net carbohydrates.

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
Alfalfa sprouts, raw	Vegetables	Keto friendly	2	tr	tr	2	2	0	tr			8
Artichoke hearts, canned in water	Vegetables	Keto friendly	13	tr	1	3	1	2	tr			27	1 heart
Artichoke hearts, marinated in oil	Vegetables	Keto friendly	27	2	1	3	1	2	tr			28	1 heart
Artichoke, boiled, drained	Vegetables	Low carb	60	tr	4	13	4.7	8.3	1			120	1 medium
Asparagus, canned, drained	Vegetables	Keto friendly	21	1	2	3	1.5	1.5	1			108	6 spears
Asparagus, fresh or frozen, boiled, drained	Vegetables	Keto friendly	18	tr	2	3	1.6	1.4	1			90	6 spears
Bean sprouts, stir-fried	Vegetables	Low carb	33	tr	3	7	1.2	5.8				66	125 mL
Beans, lima, frozen, boiled, drained	Vegetables	Medium carb	100	tr	6	18	4	14	1			95	125 mL
Beans, snap (green, yellow, Italian), canned, drained	Vegetables	Keto friendly	14	tr	1	3	1.5	1.5	1			71	125 mL
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained	Vegetables	Keto friendly	22	tr	1	5	1.9	3.1	1			71	125 mL
Beets, pickled, sliced, not drained	Vegetables	Medium carb	78	tr	1	20	2.2	17.8				120	125 mL
Beets, sliced, boiled, drained	Vegetables	Low carb	40	tr	2	9	1.8	7.2	7			90	125 mL
Beets, sliced, canned, drained	Vegetables	Keto friendly	28	tr	1	6	1.9	4.1	5			90	125 mL
Belgium endive, raw	Vegetables	Keto friendly	9	tr	tr	2	1.6	0.4				53	1 endive
Bok Choy, Pak-Choi, shredded, boiled, drained	Vegetables	Keto friendly	11	tr	1	2	0.9	1.1	1			90	125 mL
Broccoli, chopped, boiled, drained	Vegetables	Keto friendly	29	tr	2	6	2	4	1			82	125 mL
Broccoli, chopped, raw	Vegetables	Keto friendly	16	tr	1	3	1.1	1.9	1			46	125 mL
Broccoli, frozen spears, boiled, drained	Vegetables	Keto friendly	27	tr	3	5	2.3	2.7	1			97	125 mL
Brussels sprouts, fresh or frozen, boiled, drained	Vegetables	Keto friendly	33	tr	3	6	3.2	2.8	2			84	4 sprouts
Cabbage, green, shredded, boiled, drained	Vegetables	Keto friendly	17	tr	1	4	1.3	2.7	2			79	125 mL
Cabbage, green, shredded, raw	Vegetables	Keto friendly	9	tr	1	2	0.7	1.3	1			37	125 mL
Cabbage, napa, shredded, boiled, drained	Vegetables	Keto friendly	7	tr	1	1	0	1				58	125 mL
Cabbage, red, shredded, raw	Vegetables	Keto friendly	11	tr	1	3	0.8	2.2	1			37	125 mL
Carrots, baby, raw	Vegetables	Low carb	28	tr	1	7	1.4	5.6	4			80	8
Carrots, fresh or frozen, boiled, drained	Vegetables	Keto friendly	28	tr	1	6	1.9	4.1	3			77	125 mL
Carrots, raw	Vegetables	Keto friendly	25	tr	1	6	1.5	4.5	3			61	1 medium
Cauliflower, pieces, boiled, drained	Vegetables	Keto friendly	15	tr	1	3	1.8	1.2	1			66	125 mL
Cauliflower, pieces, raw	Vegetables	Keto friendly	13	tr	1	3	0.9	2.1	1			53	125 mL
Celery, raw	Vegetables	Keto friendly	6	tr	tr	1	0.6	0.4	1			40	1 stalk
Corn, sweet, canned, cream style	Vegetables	High carb	97	1	2	25	1.8	23.2	4			135	125 mL
Corn, sweet, canned, niblets	Vegetables	Medium carb	88	1	3	22	2.3	19.7	4			111	125 mL
Corn, sweet, on or off cob, fresh or frozen, boiled, drained	Vegetables	Medium carb	82	1	3	19	2	17	3			87	125 mL
Cucumber, peeled, raw	Vegetables	Keto friendly	3	tr	tr	1	0.2	0.8	tr			28	4 slices
Edamame	Vegetables	Keto friendly	100	4	9	8	4.3	3.7	2			82	125 mL
Eggplant, pieces, boiled, drained	Vegetables	Keto friendly	18	tr	tr	5	1.3	3.7	2			52	125 mL
Fiddleheads, frozen, boiled	Vegetables	Low carb	33	tr	4	6	0.9	5.1				98	125 mL
Fireweed leaves, raw	Vegetables	Keto friendly	13	tr	1	2	1.3	0.7				12	125 mL
Hearts of palm, canned	Vegetables	Keto friendly	18	tr	2	3	1.6	1.4				66	2
Kale, chopped, boiled, drained	Vegetables	Keto friendly	19	tr	1	4	1.4	2.6	1			69	125 mL
Leeks, chopped, boiled, drained	Vegetables	Keto friendly	17	tr	tr	4	0.5	3.5				55	125 mL
Lettuce, Boston, shredded	Vegetables	Keto friendly	8	tr	1	1	0.6	0.4	1			58	250 mL
Lettuce, iceberg, shredded	Vegetables	Keto friendly	8	tr	1	2	0.7	1.3	1			58	250 mL
Lettuce, looseleaf, shredded	Vegetables	Keto friendly	9	tr	1	2	0.8	1.2	tr			59	250 mL
Lettuce, romaine, shredded	Vegetables	Keto friendly	10	tr	1	2	1.2	0.8	1			59	250 mL
Lettuce, spring mix (mesclun)	Vegetables	Keto friendly	12	tr	1	2	1.1	0.9	tr			58	250 mL
Mushrooms, pieces, canned, drained	Vegetables	Keto friendly	21	tr	2	4	2.3	1.7	2			82	125 mL
Mushrooms, portobello, grilled	Vegetables	Keto friendly	30	1	4	4	1.9	2.1	0			85	125 mL
Mushrooms, raw	Vegetables	Keto friendly	12	tr	2	2	0.6	1.4	1			54	3 medium
Mushrooms, shiitake, sliced, stir-fried	Vegetables	Keto friendly	27	tr	2	4	2.1	1.9	tr			57	125 mL
Mushrooms, white, sliced, stir-fried	Vegetables	Keto friendly	15	tr	2	2	1	1	0			57	125 mL
Onions, green (scallion), raw	Vegetables	Keto friendly	5	tr	tr	1	0.4	0.6	tr			15	1 medium
Onions, yellow, chopped, raw	Vegetables	Keto friendly	17	tr	tr	4	0.6	3.4	2			41	60 mL
Onions, yellow, chopped, sauteed	Vegetables	Keto friendly	61	5	tr	4	0.8	3.2	2			46	125 mL
Parsnip, sliced, boiled, drained	Vegetables	Medium carb	59	tr	1	14	2.7	11.3	4			82	125 mL
Peas, green, canned, drained	Vegetables	Low carb	62	tr	4	11	4	7	4			90	125 mL
Peas, green, frozen, boiled, drained	Vegetables	Low carb	66	tr	4	12	3.7	8.3	4			85	125 mL
Peas, snowpeas, boiled, drained	Vegetables	Keto friendly	36	tr	3	6	2.4	3.6	3			85	125 mL
Peas, snowpeas, raw	Vegetables	Keto friendly	14	tr	1	3	0.6	2.4	1			34	10
Pepper, jalapeno, raw	Vegetables	Keto friendly	4	tr	tr	1	0.4	0.6	tr			14	1
Pepper, sweet, green, raw	Vegetables	Keto friendly	16	tr	1	4	1.2	2.8	2			82
Pepper, sweet, green, sauteed	Vegetables	Keto friendly	95	9	1	3	1.3	1.7	2			74	125 mL
Pepper, sweet, red, raw	Vegetables	Keto friendly	15	tr	1	4	0.8	3.2	2			60
Pepper, sweet, red, sauteed	Vegetables	Keto friendly	99	9	1	5	1.3	3.7	3			74	125 mL
Pepper, sweet, yellow, raw	Vegetables	Low carb	25	tr	1	6	0.8	5.2				93
Pepper, sweet, yellow, sauteed	Vegetables	Keto friendly	36	2	1	5	0.6	4.4	0			74	125 mL
Potato, baked, flesh	Vegetables	High carb	145	tr	3	34	3.4	30.6	3			156	1
Potato, baked, flesh and skin	Vegetables	High carb	161	tr	4	37	3.8	33.2	2			173	1
Potato, boiled without skin	Vegetables	High carb	116	tr	2	27	1.9	25.1	1			135	1
Potato, boiled, flesh and skin	Vegetables	High carb	129	tr	3	30	2.5	27.5	1			150	1
Potato, canned, drained	Vegetables	Medium carb	84	tr	2	19	1.3	17.7				140	4
Potato, microwaved, flesh and skin	Vegetables	High carb	212	tr	5	49	5.1	43.9				202	1
Potato, microwaved, peeled after cooking	Vegetables	High carb	156	tr	3	36	3.4	32.6				156	1
Potatoes, French fried, frozen, home-prepared in oven	Vegetables	Medium carb	96	4	2	15	1.6	13.4	tr			48	20 strips
Potatoes, hashed brown, plain, frozen, heated	Vegetables	High carb	180	9	3	23	1.8	21.2	1			82	125 mL
Potatoes, mashed, dried, with 2% milk and margarine	Vegetables	Medium carb	107	4	3	15	1.1	13.9	2			111	125 mL
Potatoes, mashed, homemade with 2% milk and margarine	Vegetables	Medium carb	116	4	2	19	2.2	16.8				111	125 mL
Potatoes, scalloped, from mix with water, with 2% milk and margarine	Vegetables	Medium carb	120	5	3	16	1	15	2			129	125 mL
Potatoes, scalloped, homemade	Vegetables	Medium carb	111	5	4	14	2.5	11.5			1.4	129	125 mL
Pumpkin, canned	Vegetables	Low carb	44	tr	1	10	3.8	6.2	4		1.6	129	125 mL
Radicchio, chopped	Vegetables	Keto friendly	5	tr	tr	1	0.2	0.8	tr		3.3	21	125 mL
Radishes	Vegetables	Keto friendly	2	tr	tr	0.2	0.1	0.1	tr		0.2	14	3 medium
Rutabaga (yellow turnip), diced, boiled, drained	Vegetables	Low carb	35	tr	1	8	1.6	6.4	5		1.6	90	125 mL
Sauerkraut, canned, not drained	Vegetables	Keto friendly	14	tr	1	3	1.9	1.1	1		3.3	75	125 mL
Seaweed, dulse, dried	Vegetables	Keto friendly	8	tr	1	1	0.1	0.9	tr		3.2	4	60 mL
Spinach, boiled, drained	Vegetables	Keto friendly	22	tr	3	4	2.3	1.7	tr		5.4	95	125 mL
Spinach, chopped, raw	Vegetables	Keto friendly	7	tr	1	1	0.7	0.3	tr		0.2	32	250 mL
Squash, acorn, cubed, baked	Vegetables	Medium carb	61	tr	1	16	2.1	13.9			0.6	108	125 mL
Squash, butternut, cubed, baked	Vegetables	Low carb	43	tr	1	11	1.8	9.2	2		0.5	108	125 mL
Squash, spaghetti, baked	Vegetables	Keto friendly	22	tr	1	5	0.9	4.1	2		0.5	82	125 mL
Sweet potato, baked, peeled after cooking	Vegetables	Medium carb	51	tr	1	12	1.9	10.1	5			57
Sweet potato, boiled without skin	Vegetables	Medium carb	57	tr	1	13	1.9	11.1	4		1.1	76
Swiss chard, chopped, boiled, drained	Vegetables	Keto friendly	18	tr	2	4	1.9	2.1	1		1.6	92	125 mL
Tomatoes, canned, stewed	Vegetables	Low carb	35	tr	1	8	1.4	6.6	6		0.2	135	125 mL
Tomatoes, canned, whole	Vegetables	Keto friendly	22	tr	1	5	1	4	3		0.2	127	125 mL
Tomatoes, raw	Vegetables	Keto friendly	22	tr	1	5	1.5	3.5	3		tr	123	1
Tomatoes, sun-dried	Vegetables	Keto friendly	5	tr	tr	1	0.2	0.8	1		6.3	2	1 piece
Tomatoes, sun-dried, packed in oil, drained	Vegetables	Keto friendly	6	tr	tr	1	0.2	0.8			0.8	3	1 piece
Turnip (white turnip), cubed, boiled, drained	Vegetables	Keto friendly	18	tr	1	4	1.6	2.4	2		0.1	82	125 mL
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained	Vegetables	Keto friendly	29	tr	1	6	1.8	4.2	2		tr	74	125 mL
Vegetables, broccoli and cauliflower, frozen, boiled, drained	Vegetables	Keto friendly	22	tr	2	4	2.4	1.6	1			95	125 mL
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained	Vegetables	Medium carb	63	tr	3	13	2.8	10.2	3		3.4	96	125 mL
Vegetables, peas and carrots, canned, not drained	Vegetables	Low carb	51	tr	3	11	2.7	8.3			3.3	135	125 mL
Zucchini, raw, slices	Vegetables	Keto friendly	6	tr	tr	1	0.4	0.6	1		11.9	40	4
Zucchini, sliced, boiled, drained	Vegetables	Keto friendly	15	tr	1	4	1.3	2.7	2		0	95	125 mL
Carrot juice	Vegetables	Medium carb	50	tr	1	12	1	11	5		3.8	125	125 mL
Coleslaw with dressing, homemade	Vegetables	Low carb	44	2	1	8	1	7			0.9	63	125 mL
Potato salad, homemade	Vegetables	Medium carb	205	15	4	14	1.4	12.6	3		3.1	132	125 mL
Tomato clam cocktail	Vegetables	Medium carb	61	tr	1	14	0.5	13.5	4		4.2	128	125 mL
Tomato juice	Vegetables	Keto friendly	22	tr	1	5	0.9	4.1	5		4.7	128	125 mL
Tomato juice, without added salt	Vegetables	Low carb	31	tr	1	8	0.7	7.3	7			184	125 mL
Tomato sauce for spaghetti, canned	Vegetables	Medium carb	143	6	2	21	1.9	19.1			2.1	132	125 mL
Tomato sauce, canned	Vegetables	Low carb	41	tr	2	10	1.9	8.1	6		1.1	129	125 mL
Vegetable juice cocktail	Vegetables	Low carb	24	tr	1	6	0.7	5.3	4		3.8	128	125 mL
Vegetable juice cocktail, low sodium	Vegetables	Low carb	28	tr	1	6	1	5	5		2.7	128	125 mL
Beans, baked, homemade	Beans, Peas and Lentils	High carb	283		10	40	10.3	29.7		42	3.9	175 mL	187
Beans, baked, plain or vegetarian, canned	Beans, Peas and Lentils	High carb	177		9	40	7.7	32.3	17	51	1.6	175 mL	188
Beans, baked, with pork, canned	Beans, Peas and Lentils	High carb	198		10	37	10.4	26.6		99		175 mL	187
Beans, black, canned, not drained	Beans, Peas and Lentils	Medium carb	162		11	29	12.2	16.8		35	7.4	175 mL	178
Beans, kidney, dark red, canned, not drained	Beans, Peas and Lentils	Medium carb	161		10	30	12.1	17.9	tr	163	6.6	175 mL	189
Beans, navy, canned, not drained	Beans, Peas and Lentils	High carb	219		15	40	9.9	30.1	1	36	4.1	175 mL	194
Beans, pinto, canned, not drained	Beans, Peas and Lentils	Medium carb	153		9	27	8.2	18.8	tr	46	4	175 mL	178
Beans, refried, canned	Beans, Peas and Lentils	Medium carb	175		10	29	9.9	19.1	tr	53	0.9	175 mL	186
Beans, white, canned, not drained	Beans, Peas and Lentils	High carb	227		14	43	9.3	33.7			4.5	175 mL	194
Black-eyed peas, canned, not drained	Beans, Peas and Lentils	Medium carb	137		8	24	5.9	18.1		14		175 mL	178
Chickpeas (garbanzo beans), canned, not drained	Beans, Peas and Lentils	High carb	211		9	40	7.8	32.2		21	11.4	175 mL	178
Falafel, homemade	Beans, Peas and Lentils	Keto friendly	57		2	5	1.3	3.7		12	1.6	1 ball	17
Hummus, commercial	Beans, Peas and Lentils	Keto friendly	94		4	8	3.4	4.6		24	9.9	60 mL	57
Lentils, boiled, salted	Beans, Peas and Lentils	High carb	170		13	29	6.2	22.8	3		2.1	175 mL	146
Lentils, pink, boiled	Beans, Peas and Lentils	High carb	190		14	32	5.9	26.1		85	9.5	175 mL	179
Peas, split, boiled	Beans, Peas and Lentils	High carb	171		12	31	4.2	26.8	4	53	0.9	175 mL	145
Soybeans, boiled	Beans, Peas and Lentils	Low carb	220		21	13	8	5	4	142	9.9	175 mL	127
Peanut butter, chunk type, fat, sugar and salt added	Peanuts	Keto friendly	191		8	7	2.6	4.4	3	44	5	30 mL	32
Peanut butter, natural	Peanuts	Keto friendly	184		7	7	2.5	4.5	1		2.3	30 mL	31
Peanut butter, smooth type, fat, sugar and salt added	Peanuts	Keto friendly	191		8	6	1.8	4.2	3		4	30 mL	32
Peanut butter, smooth type, light	Peanuts	Medium carb	190		9	13	1.9	11.1	3		1.1	30 mL	36
Peanuts, all types, shelled, oil-roasted, salted	Peanuts	Keto friendly	219		10	6	2.7	3.3	2	14	0.1	60 mL	37
Peanuts, all types, shelled, roasted	Peanuts	Low carb	217		9	8	3	5	2	85	0.1	60 mL	37
Almonds, dried	Nuts	Keto friendly	208		8	7	4.2	2.8	2	95	6.4	60 mL	36
Almonds, oil roasted	Nuts	Keto friendly	242		8	7	4.2	2.8	2	35		60 mL	40
Almonds, roasted, salted	Nuts	Keto friendly	209		8	7	4.1	2.9	2	26		60 mL	35
Brazil nuts, dried	Nuts	Keto friendly	233		5	4	2.7	1.3	1			60 mL	36
Cashews, roasted, salted	Nuts	Medium carb	199		5	11	1	10	2	76	0.3	60 mL	35
Hazelnuts or filberts, dried	Nuts	Keto friendly	215		5	6	3.3	2.7	1	335	2.7	60 mL	34
Macadamia nuts, roasted, salted	Nuts	Keto friendly	243		3	4	2.7	1.3	1	89	1.5	60 mL	34
Mixed nuts, oil roasted, salted	Nuts	Keto friendly	222		6	8	3.2	4.8	2	32	1	60 mL	36
Mixed nuts, roasted	Nuts	Low carb	206		6	9	3.1	5.9		51	1.5	60 mL	35
Mixed nuts, roasted, salted	Nuts	Low carb	206		6	9	3.1	5.9	2	27	2.2	60 mL	35
Pecans, dried	Nuts	Keto friendly	173		2	3	2.4	0.6	1	15	1.6	60 mL	25
Pine nuts, pignolia, dried	Nuts	Keto friendly	230		5	4	1.3	2.7	1		1.7	60 mL	34
Pistachios, shelled, roasted, salted	Nuts	Keto friendly	177		7	8	3.2	4.8	2	39	0.6	60 mL	31
Walnuts, dried	Nuts	Keto friendly	166		4	3	1.7	1.3	1	137		60 mL	25
Almond butter	Nut Butters	Low carb	205		5	7	1.2	5.8		19	0.4	30 mL	32
Cashew butter	Nut Butters	Low carb	190		6	9	0.6	8.4		0	0.7	30 mL	32
Sesame butter, tahini	Nut Butters	Keto friendly	181		5	6	2.8	3.2	tr		2.6	30 mL	30
Flaxseeds, whole and ground	Seeds	Keto friendly	56		2	3	3	0	tr	38	0.4	15 mL	11
Pumpkin and squash seeds, kernels, dried	Seeds	Keto friendly	189		9	6	1.4	4.6	tr	9	0.9	60 mL	35
Sunflower seed kernels, roasted, salted	Seeds	Low carb	189		6	8	2.9	5.1	1	52	0.3	60 mL	32
Apple with skin (7 cm.diam)	Fruit	Medium carb	72		tr	19	2.6	16.4	14		3.3	1	138
Applesauce, unsweetened	Fruit	Medium carb	55		tr	15	1.5	13.5	13	10	0	125 mL	129
Apricots, dried	Fruit	Medium carb	67		1	17	1.2	15.8		8	2.3	3	21
Apricots, raw	Fruit	Low carb	50		1	12	2.1	9.9	10	18	tr	3	105
Avocado	Fruit	Keto friendly	161		2	9	6.7	2.3	1	5	0		101
Banana	Fruit	High carb	105		1	27	2.1	24.9	14	13		1	118
Blackberries	Fruit	Keto friendly	33		1	7	4	3	4	21	9.3	125 mL	76
Blueberries, frozen, unsweetened	Fruit	Low carb	42		tr	10	2.6	7.4	7	21	9.4	125 mL	82
Blueberries, raw	Fruit	Low carb	44		1	11	2	9	8	26	8.7	125 mL	77
Cherries, sweet	Fruit	Low carb	43		1	11	1.4	9.6	9	0	7.6	10	68
Clementine	Fruit	Low carb	35		1	9	1.3	7.7	7	0	10.5	1	74
Cranberries, dried, sweetened	Fruit	High carb	95		tr	25	1.8	23.2	20	0	5.8	60 mL	31
Dates, dried	Fruit	Medium carb	70		1	19	2	17	16	0	0.8	3	25
Figs, dried	Fruit	Low carb	42		1	11	1.6	9.4	8		3.4	2	17
Figs, raw	Fruit	Low carb	37		tr	10	1.5	8.5	8	7	6.5	1	50
Fruit cocktail, canned, juice pack	Fruit	Medium carb	58		1	15	1.3	13.7	14	10	8.8	125 mL	125
Fruit cocktail, canned, light syrup pack	Fruit	Medium carb	73		1	19	1.3	17.7	18	1	7.7	125 mL	128
Fruit salad, tropical, canned, heavy syrup pack	Fruit	High carb	117		1	30	1.8	28.2		5	7.3	125 mL	136
Fruit salad, tropical, canned, juice pack	Fruit	Medium carb	70		1	18	1.1	16.9	16	1	9	125 mL	131
Grapefruit, pink or red	Fruit	Medium carb	52		1	13	2	11	8	39	9.5		123
Grapefruit, white	Fruit	Low carb	39		1	10	2.1	7.9	9	5	4.4		118
Grapes	Fruit	Medium carb	69		1	18	1.2	16.8	15	4	6.8	20	100
Groundcherries	Fruit	Low carb	26		1	5	0	5		tr	5.2	10	49
Kiwifruit	Fruit	Low carb	46		1	11	2.3	8.7	7		1.1	1	76
Lychees (litchis)	Fruit	Medium carb	63		1	16	1.2	14.8	15	20	4.1	10	96
Mango	Fruit	Medium carb	67		1	18	1.9	16.1	15	21	1.8		104
Melon, cantaloupe, cubes	Fruit	Low carb	29		1	7	0.6	6.4	7	158	4.1	125 mL	85
Melon, honeydew, cubes	Fruit	Low carb	32		tr	8	0.7	7.3	7	0	2.2	125 mL	90
Melon, watermelon, cubes	Fruit	Low carb	24		tr	6	0.3	5.7	5	21	6.5	125 mL	80
Nectarine	Fruit	Medium carb	60		1	14	2.3	11.7	11	20	1.1	1	136
Orange	Fruit	Medium carb	62		1	15	2.3	12.7	12	3	8.9	1	131
Papaya, cubes	Fruit	Low carb	29		tr	7	1.3	5.7	4	24	3.3	125 mL	74
Peach	Fruit	Low carb	38		1	9	1.9	7.1	8	27		1	98
Peach, canned halves or slices, juice pack	Fruit	Medium carb	58		1	15	1.7	13.3	14	30	1	125 mL	132
Peach, canned halves or slices, light syrup pack	Fruit	Medium carb	72		1	19	1.7	17.3	18		1.3	125 mL	133
Peach, canned halves or slices, water pack	Fruit	Low carb	31		1	8	1.7	6.3	6	12	1	125 mL	129
Pear with skin	Fruit	High carb	96		1	26	5	21	16	6	1.7	1	166
Pear, canned halves, juice pack	Fruit	Medium carb	66		tr	17	2.1	14.9	13	25	2.1	125 mL	131
Pear, canned halves, light syrup pack	Fruit	Medium carb	76		tr	20	2.1	17.9	16	14	3.3	125 mL	133
Pear, canned halves, water pack	Fruit	Low carb	37		tr	10	2	8	8	11	6.2	125 mL	128
Pineapple, canned, juice pack	Fruit	Medium carb	79		1	21	1.2	19.8	19	17		125 mL	132
Pineapple, cubes	Fruit	Low carb	42		tr	11	1.1	9.9	8	6	0.3	125 mL	82
Plantain, baked or boiled, sliced	Fruit	High carb	94		1	25	1.9	23.1	11	17	0.6	125 mL	81
Plum	Fruit	Low carb	30		tr	8	1.1	6.9	7	4	0.1	1	66
Pomegranate (9.5 cm diam)	Fruit	Medium carb	53		1	13	0.5	12.5	13	6	4.1		77
Prunes, dried	Fruit	Medium carb	60		1	16	1.8	14.2	10		2.1	3	25
Prunes, dried, cooked, without added sugar	Fruit	Medium carb	67		1	18	3.6	14.4	16	38	2	60 mL	63
Raisins	Fruit	High carb	110		1	29	1.3	27.7	22	47	3.4	60 mL	37
Raspberries	Fruit	Keto friendly	34		1	8	4.2	3.8	3	50		125 mL	65
Rhubarb, frozen, cooked, with added sugar	Fruit	High carb	147		tr	40	2.5	37.5	36	36	1.6	125 mL	127
Strawberries	Fruit	Keto friendly	27		1	6	1.9	4.1	4	53	0.7	7	84
Strawberries, frozen, unsweetened	Fruit	Low carb	41		1	11	1.8	9.2	5	28	0.2	125 mL	117
Tangerine (mandarin)	Fruit	Low carb	45		1	11	1.5	9.5	9	5	1.2	1	84
Tangerine (mandarin), canned, juice pack, drained	Fruit	Low carb	38		1	9	1.2	7.8	8	17	1.2	125 mL	100
Apple juice, ready-to-drink, vitamin C added	Fruit Juices	Medium carb	59		tr	15	0.1	14.9	14	45	0	125 mL	126
Cranberry juice cocktail, ready-to-drink, vitamin C added	Fruit Juices	Medium carb	76		0	19	0.1	18.9	16	46	0.6	125 mL	134
Cranberry juice, unsweetened, ready-to-drink	Fruit Juices	Medium carb	61		1	16	0.1	15.9	16	23	tr	125 mL	134
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added	Fruit Juices	Low carb	24		tr	6	0.1	5.9	6	58		125 mL	127
Grape juice, frozen, sweetened, diluted, vitamin C added	Fruit Juices	Medium carb	67		tr	17	0.1	16.9	17	55		125 mL	132
Grape juice, ready-to-drink, vitamin C added	Fruit Juices	High carb	81		1	20	0.1	19.9	20	18	2.9	125 mL	132
Grapefruit juice, ready-to-drink unsweetened or freshly squeezed	Fruit Juices	Medium carb	50		1	12	0.4	11.6	12	39	0	125 mL	130
Grapefruit juice, ready-to-drink, sweetened	Fruit Juices	Medium carb	61		1	15	0.1	14.9	15	29	1.7	125 mL	132
Lemon juice, canned or bottled	Fruit Juices	Keto friendly	3		tr	1	0.1	0.9	tr	6	3.6	15 mL	15
Lime juice, canned or bottled	Fruit Juices	Keto friendly	3		tr	1	0.1	0.9	tr	20	1.6	15 mL	16
Nectar, apricot	Fruit Juices	Medium carb	74		tr	19	0.8	18.2	18	11	1.5	125 mL	133
Nectar, mango	Fruit Juices	Medium carb	68		tr	17	0.4	16.6	17	17	12.5	125 mL	133
Orange and grapefruit juice, ready-to-drink	Fruit Juices	Medium carb	56		1	13	0.1	12.9	13	13	4.1	125 mL	130
Orange juice, frozen, diluted	Fruit Juices	Medium carb	59		1	14	0.3	13.7	11	41	8	125 mL	132
Orange juice, ready-to-drink	Fruit Juices	Medium carb	58		1	13	0.3	12.7		7	5.7	125 mL	132
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added	Fruit Juices	Medium carb	58		1	13	0.3	12.7		46	5.1	125 mL	132
Orange, strawberry and banana juice, ready-to-drink	Fruit Juices	Medium carb	57		1	15	0.2	14.8	13	18		125 mL	124
Pineapple juice, ready-to-drink, vitamin C added	Fruit Juices	Medium carb	74		tr	18	0.3	17.7	13			125 mL	132
Pomegranate juice, ready-to-drink	Fruit Juices	High carb	72		0	20	0	20	17	5		125 mL	128
Prune juice, ready-to-drink	Fruit Juices	High carb	96		1	24	1.4	22.6	22	6	0.2	125 mL	135
Buttermilk	Fruit Juices	Medium carb	104		9	12	0	12	12	19	1.3	250 mL	259
Milk, chocolate, 1% M.F.	Fruit Juices	High carb	166		9	28	0	28	26	36		250 mL	264
Milk, chocolate, 2% M.F.	Fruit Juices	High carb	190		8	27	0	27	26		1.1	250 mL	264
Milk, skim	Fruit Juices	Medium carb	88		9	13	0	13	13	0	0.1	250 mL	259
Milk, partly skimmed, 1% M.F.	Fruit Juices	Medium carb	108		9	13	0	13	13	0	0.1	250 mL	258
Milk, partly skimmed, 2% M.F.	Fruit Juices	Medium carb	129		9	12	0	12	13	0	0.3	250 mL	258
Milk, partly skimmed, 2% M.F., with added milk solids	Fruit Juices	Medium carb	146		10	14	0	14	14	0		250 mL	260
Milk, whole, 3.3% M.F.	Fruit Juices	Medium carb	155		8	12	0	12	14	tr	0.1	250 mL	258
Rice beverage, flavoured and unflavoured, enriched	Fruit Juices	High carb	127		tr	26	0	26		1	0.3	250 mL	259
Soy beverage, chocolate, enriched	Fruit Juices	High carb	162		6	26	0	26	20	0	2.1	250 mL	257
Soy beverage, original and vanilla, enriched	Fruit Juices	Medium carb	110		7	13	0	13	9		3.1	250 mL	257
Soy beverage, unsweetened, enriched	Fruit Juices	Keto friendly	85		7	4	0	4	1	9	0.2	250 mL	257