Net Carb Quick Reference Tool
Consult a doctor before starting any diet. Not medical advice. See Disclaimer and Terms of Service for details.
This quick-reference tool provides estimated net carb values for many common keto foods so you can more easily build meals, estimate macros, compare foods, and stay within your keto goals.
Net carb counts can vary somewhat by brand, preparation method, ripeness, sweeteners, added ingredients, and serving size. Always double-check nutrition labels for packaged foods when accuracy is important.
Basic Formula for Net Carbs
Net Carbs = Total Carbohydrates − Dietary Fiber − Sugar Alcohols − Allulose/Tagatose/Glycerin
| Food | Approximate Net Carbs |
|---|---|
| Eggs | about 0.5g per large egg |
| Chicken breast | 0g per 4-ounce serving |
| Ground beef | 0g per 4-ounce serving |
| Salmon | 0g per 4-ounce serving |
| Bacon | about 0–1g per 2 slices |
| Pepperoni | about 1g per 1-ounce serving |
| Cheddar cheese | about 1g per 1-ounce serving |
| Mozzarella cheese | about 1–2g per 1-ounce serving |
| Parmesan cheese | about 1g per 1-ounce serving |
| Cream cheese | about 2g per 2-Tbsp serving |
| Cottage cheese (full-fat) | about 4–5g per 1/2-cup serving |
| Plain Greek yogurt (full-fat) | about 5–6g per 3/4-cup serving |
| Heavy whipping cream | about 1g per 2-Tbsp serving |
| Sour cream | about 1–2g per 2-Tbsp serving |
Low-Carb Vegetables
| Food | Approximate Net Carbs |
|---|---|
| Cauliflower | about 3g per 1-cup serving |
| Broccoli | about 4g per 1-cup serving |
| Zucchini | about 3g per 1-cup serving |
| Spinach | about 1g per 1-cup serving |
| Salad greens | about 1–2g per 1-cup serving |
| Mushrooms | about 2g per 1-cup serving |
| Bell peppers | about 4–5g per 1-cup serving |
| Cucumber | about 2g per 1-cup serving |
| Celery | about 1g per 2 stalks |
| Asparagus | about 2g per 1/2-cup serving |
| Green beans | about 4g per 1-cup serving |
| Cabbage | about 3g per 1-cup serving |
| Brussels sprouts | about 5g per 1-cup serving |
| Avocado | about 2–3g per 1/2 avocado |
Fruits & Berry Options
| Food | Approximate Net Carbs |
|---|---|
| Tomato | about 3–4g per medium tomato |
| Cherry tomatoes | about 4–5g per 1-cup serving |
| Dried unsweetened cranberries | about 3g per 5–8 berries |
| Dried unsweetened black currants | about 1g per 15–20 berries |
Nuts, Seeds & Crunchy Snacks
| Food | Approximate Net Carbs |
|---|---|
| Almonds | about 3g per 1-ounce serving |
| Pecans | about 1g per 1-ounce serving |
| Walnuts | about 2g per 1-ounce serving |
| Macadamia nuts | about 2g per 1-ounce serving |
| Brazil nuts | about 1–2g per 1-ounce serving |
| Peanuts | about 4g per 1-ounce serving |
| Pumpkin seeds | about 3–4g per 1-ounce serving |
| Sunflower seeds | about 4g per 1-ounce serving |
| Chia seeds | about 2g per 2-Tbsp serving |
| Flax seeds | about 1g per 2-Tbsp serving |
| Parmesan cheese crisps (plain) | about 1–2g per 1-ounce serving |
| Pork rinds (plain) | 0g per 1-ounce serving |
Prepared Keto Foods
| Food | Approximate Net Carbs |
|---|---|
| Cauliflower rice (plain) | about 3–4g per 1-cup serving |
| Egg wraps | about 0–1g per wrap |
| Almond flour wraps | about 4–6g per wrap |
| Keto tortillas | about 3–6g per tortilla |
| Shirataki noodles | about 0–1g per serving |
| Hearts of palm pasta | about 2–3g per serving |
| Keto bread | about 1–3g per slice |
| Keto hamburger buns | about 2–5g per bun |
| Prepared grilled chicken strips | about 1–3g per serving |
| Frozen cauliflower mash | about 4–5g per serving |
| Frozen zucchini noodles | about 3–4g per serving |
Culinary Ingredients
| Food | Approximate Net Carbs |
|---|---|
| Almond flour | about 2–3g per 1/4-cup serving |
| Coconut flour | about 4g per 2-Tbsp serving |
| Psyllium husk powder | about 1g per 1-Tbsp serving |
| Ground flax meal | about 1g per 2-Tbsp serving |
| Butter | 0g per 1-Tbsp serving |
| Ghee | 0g per 1-Tbsp serving |
| Beef tallow | 0g per 1-Tbsp serving |
| Olive oil | 0g per 1-Tbsp serving |
| Avocado oil | 0g per 1-Tbsp serving |
| Coconut oil | 0g per 1-Tbsp serving |
| Unsweetened cocoa powder | about 1–2g per 1-Tbsp serving |
| Nutritional yeast | about 1–2g per 1-Tbsp serving |
Condiments & Sauces
| Food | Approximate Net Carbs |
|---|---|
| Keto ketchup | about 1g per 1-Tbsp serving |
| Yellow mustard | about 0–1g per 1-Tbsp serving |
| Avocado mayo | 0g per 1-Tbsp serving |
| Italian salad dressing (unsweetened) | about 1–2g per 2-Tbsp serving |
| Ranch dressing | about 1–2g per 2-Tbsp serving |
| Caesar dressing | about 1g per 2-Tbsp serving |
| Salsa | about 2–3g per 2-Tbsp serving |
| Sugar-free barbecue sauce | about 1–3g per 2-Tbsp serving |
| Soy sauce | about 1g per 1-Tbsp serving |
| Coconut aminos | about 2–3g per 1-Tbsp serving |
| Dill pickles | about 1g per spear |
| Hot sauce | 0g per 1-tsp serving |
Beverages
| Food | Approximate Net Carbs |
|---|---|
| Sparkling water (unsweetened) | 0g per serving |
| Herbal tea (unsweetened) | 0g per serving |
| Black tea (unsweetened) | 0g per serving |
| Green tea (unsweetened) | 0g per serving |
| Coffee (black) | about 0–1g per cup |
| Unsweetened almond milk | about 1–2g per cup |
| Unsweetened coconut milk beverage | about 1–2g per cup |
| Water enhancers | usually 1–2g per 2-cup water serving |
Sweeteners
| Sweetener | Approximate Net Carbs |
|---|---|
| Stevia extract | 0g per serving |
| Monk fruit extract | 0g per serving |
| Allulose | 0g net carbs per serving |
| Erythritol | 0g net carbs per serving |
| Sucralose | 0g per serving |
| Yacon syrup | about 3–4g per 1-tsp serving |
Tips for Using This Tool
Carb counts can vary significantly between brands
Always check labels for hidden sugars and starches
Serving size matters — even keto foods can add up
Sauces, dressings, nuts, and snacks are common sources of accidental extra carbs
Fiber-rich keto foods may improve satiety and meal satisfaction
Prepared keto foods vary widely in quality and carb count
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The CleanKetoYum.com team combines scientific training, R&D experience, and real-world keto practice to create tools and strategies that make keto simpler, more sustainable, and adaptable to complex dietary needs. Our content is designed as practical support for people following a keto diet and is not intended as medical advice.