Printable guides for carb content in common foods.

Swaps for your favorite non-Keto foods.

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By: Lesya Holzapfel

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 VEGETABLES Print off this guide and use it when you are meal
planning, tracking your food or trying to figure out how
many carbs are in common foods you eat.

Food Item quantity Total Carbs Net

(grams) Carbs
Asparagus 1 cup 5g 3g
Broccoli 1 cup 6g 4g
Brussels Sprouts ½ cup 10g 6g
Bell Pepper 1 medium 6g 4g
Celery 1 cup 3g 1g
Cabbage 1 cup 5g 3g
Cauliflower 1 cup 5g 2g
Cucumber 1 cup 4g 3g
Eggplant 1 cup 5g 3g
Green Beans 1 cup 8g 4g
Garlic 1 clove 1g 1g
Kale 1 cup 6g 4g
Romaine Lettuce 1 cup 2g 1g
Mushrooms (white) 1 cup 2g 1g
Onions 1 oz 3g 3g
Radishes 1 cup 4g 2g
Spinach 1 cup 1g 0g
Spaghetti Squash ½ cup 8g 6g
Tomatoes 1 medium 5g 4g
Turnips ½ cup 7g 5g
Zucchini ½ cup 4g 3g

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 FRUITS Print off this guide and use it when you are meal
planning, tracking your food or trying to figure out how
many carbs are in common foods you eat.

Food Item quantity Total Carbs Net

Carbs
Avocado 1 medium 12g 3g
Blackberry 1 cup 14g 6g
Blueberry ½ cup 11g 9g
Coconut (flakes) ½ cup 4g 0g
Cranberry 1 cup 13g 8g
Lemon (juice) 1 tbsp 1g 1g
Lime 1 tbsp 2g 2g
Raspberry ½ cup 7g 3g
Rhubarb 1 cup 6g 4g
Strawberry ½ cup 6g 5g

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 NUTS AND Print off this guide and use it when you are meal
planning, tracking your food or trying to figure out how
SEEDS many carbs are in common foods you eat.

Food Item quantity Total Carbs Net

Carbs
Almond ½ cup 15g 6g
Brazil ½ cup 14g 6g
Cashews ½ cup 16g 14g
Chia Seeds 1 tbsp 5g 0g
Flax Seeds 1 tbsp 8g 3g
Hemp Hearts 1 tbsp 1g 0g
Hazelnuts ½ cup 8g 4g
Macadamia ½ cup 9g 3g
Peanuts ½ cup 20g 12g
Pecans ½ cup 8g 3g
Pistachios ½ cup 8g 3g
Pumpkin Seeds ½ cup 10g 6g
Sunflower Seeds ½ cup 12g 8g

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 COOKING & Print off this guide and use it when you are meal
planning, tracking your food or trying to figure out how
many carbs are in common foods you eat.
BAKING

Food Item quantity Total Carbs Net Carbs

Almond Flour ½ cup 12g 6g
Almond Milk (Silk brand, unsweetened) 1 cup 1g 0g
Coconut Flour ½ cup 32g 8g
Coconut Milk 1 cup 1g 0g
Coconut Aminos (like soy sauce) 1 tbsp 1g 1g
Cocoa Powder 1 cup 25g 9g
Coconut Butter 1 tbsp 3g 1g
Dark Chocolate 1 oz 7g 2g
Flax Meal ½ cup 12g 4g
Psyllium Husk Powder 1 tbsp 12g 0g
Stevia 1 container 0g 0g
Erythritol 1 tsp 4g 0g
Monk Fruit code eatbefitexplore for 20% 1 tsp 4g 0g
Xylitol 1 tsp 4g 0g

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 COMMON Print off this guide and use it when you are meal
planning, tracking your food or trying to figure out how
SNACKS many carbs are in common foods you eat.

Food Item quantity Total Carbs Net

Carbs
Pork Rinds 1/2 oz 0g 0g
Lily’s Chocolate (Original Bar) ½ bar 22g 4g
Choc Zero (70% mini bars) code eatbefitexplore 1 piece 5g 1g
Quest Bar (Chocolate Chip) 1 bar 23g 10g
Quest Cookie (Chocolate Chip) 1 cookie 19g 4g
Stoka Bar (Almond Vanilla) 1 bar 17g 4g
Nush Cakes (Blueberry) 1 cake 18g 3g
Nui Cookie (Peanut Butter) 1 cookie 18g 4g
Keto Bars (Chocolate Peanut Butter) 1 bar 13g 3g
Quest Chips (nacho cheese) 1 bag 5g 4g
Halo Top (Vanilla) ½ cup 14g 11g
Enlightened Ice Cream (Vanilla) ½ cup 14g 4g
Rebel Creamery (Vanilla) ½ cup 10g 1g
Smart Cakes 1 cake 9g 0g
Flackers 10 crackers 10g 1g
F-Bomb Nut Butter 1 packet 4g 1g
Peanut Butter 2 tbsp 6g 5g
Almond Butter 2 tbsp 7g 4g

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 LOW CARB Print off this guide and use it when you are looking for
low carb substitutes for your favorite foods or recipes.
SWAPS

Instead of this Eat this

Cereal/Oatmeal Flax Granola, Toasted Nuts, Chia Pudding
Yogurt Coconut Milk Yogurt, Greek Yogurt
Pancakes Keto Pancakes
Waffles Keto Waffles
Biscuits and Gravy Keto Biscuits and Gravy
Sandwich Bread Lettuce Wraps
Hamburger Buns Keto Buns
Crackers Flackers, Jilz Gluten Free Crackers
Tortillas Mama Lupe’s Low Carb Tortillas, Flax Tortillas
Rice Cauliflower Rice
Pasta Zoodles, Shirataki Noodles
Mashed Potatoes Cauliflower Mash
Pizza Fat head dough pizza
Sushi Keto Sushi using Cauliflower Rice
Tacos Cheese Shells, Boston Bibb Lettuce
Red Skin Potatoes Radishes
Flours Almond Flour, Coconut Flour, Flax Meal
Breading Pork Rinds, Flax Meal, Almond Flour,
Wraps Collards, Romaine Lettuce, Nori Sheets,
Milk Almond Milk, Coconut Milk, Heavy Cream,
Macadamia Nut Milk, Flax Milk
Soda Zevia, La Croix,

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