Under 20–50g net carbs per day
Net carbs = total carbs − fiber. Most people hit ketosis reliably under 20g/day.
The ketogenic diet shifts your body from burning glucose (from carbs) to burning fat (ketones) as its primary fuel. This metabolic state — ketosis — typically occurs after 2–4 days of keeping carbs very low. Here's exactly what to eat, what to avoid, and how to set up a keto pantry.
✅ Eat Freely — Under 1g Net Carb per Serving
| Food | Net Carbs | Notes |
|---|---|---|
| Beef, lamb, pork, chicken | 0g | All cuts — prefer fattier cuts on keto |
| Fish & seafood | 0g | Salmon, tuna, sardines, shrimp — all fine |
| Eggs | 0.6g / egg | One of the most keto-perfect foods |
| Butter & ghee | 0g | Preferred cooking fats |
| Hard cheeses | 0.4g / 30g | Cheddar, parmesan, gouda — eat freely |
| Heavy cream | 0.4g / tbsp | Use in coffee, sauces |
| Olive oil, avocado oil, coconut oil | 0g | Primary cooking and dressing oils |
✅ Keto Vegetables — Low Carb, High Nutrition
| Vegetable | Net Carbs per 100g |
|---|---|
| Spinach | 1.4g |
| Kale | 3.6g |
| Zucchini / courgette | 2.1g |
| Broccoli | 4g |
| Cauliflower | 3g |
| Cucumber | 1.8g |
| Bell peppers | 4–6g |
| Asparagus | 2g |
| Mushrooms | 2g |
| Avocado | 1.8g |
| Green beans | 3.6g |
| Celery | 1.4g |
⚠️ Eat in Moderation — Track Carefully
| Food | Net Carbs | Limit |
|---|---|---|
| Raspberries | 5.4g / 100g | Small handful OK |
| Blackberries | 4.9g / 100g | Small handful OK |
| Strawberries | 5.7g / 100g | 4–5 berries max |
| Nuts (almonds, walnuts) | 3–6g / 30g | Measure — easy to overeat |
| Greek yogurt (full fat) | 3.6g / 100g | Small portion only |
| Onion | 7.6g / 100g | Use as seasoning, not in bulk |
| Tomatoes | 2.7g / 100g | Fine in small amounts |
| Dark chocolate (85%+) | 10g / 30g | 1–2 squares max |
❌ Avoid — Too Many Carbs for Ketosis
| Food | Why It Kicks You Out |
|---|---|
| Bread, pasta, rice | 25–40g carbs per serving — will break ketosis |
| Oats | 27g net carbs per 100g dry |
| Potatoes & sweet potato | 15–20g per 100g cooked |
| Beans & lentils | 12–20g per 100g cooked |
| Corn | 16g per 100g |
| Most fruit | Banana (20g), apple (14g), grapes (17g) per 100g |
| Milk | 4.7g per 100ml — adds up fast in coffee |
| Beer | 13g per can — use dry wine or spirits instead |
| Sugar, honey, maple syrup | All pure carbohydrate — eliminate entirely |
💡 Keto pantry staples: Stock your kitchen with eggs, butter, olive oil, hard cheeses, canned fish (tuna, salmon, sardines), nuts, avocados, frozen leafy greens, and a good selection of keto-friendly vegetables. With these on hand, you can build a keto meal in minutes without tracking.
Sample Keto Day (Under 20g Net Carbs)
| Meal | What | Net Carbs |
|---|---|---|
| Breakfast | 3 eggs scrambled in butter + 2 strips bacon + black coffee | 1g |
| Lunch | Tuna salad (mayo, celery, mustard) on romaine leaves | 3g |
| Snack | 30g cheddar + handful walnuts | 4g |
| Dinner | Salmon fillet + roasted broccoli in olive oil + spinach salad | 6g |
| Total | 14g |
Track Carbs in Your Pantry
Eatvora tracks every item in your pantry — including carb counts — and generates keto meal plans from what you already have at home.
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