What kicks you out of ketosis
Per-serving net carbs for 182 common foods, taken from USDA FoodData Central, measured against a 20 g keto day.
It comes down to net carbs per serving. At 2 g or less, a food fits a keto day; anything above 12 g is hard to fit into a 20 g day.
What kicks you out of ketosis: the four verdicts
| Net carbs per serving | Verdict |
|---|---|
| 0–2 g | Fits a keto day |
| 2–6 g | Fits in measured portions |
| 6–12 g | Uses a large share of the day |
| over 12 g | Hard to fit |
Vegetables
| Pickled ginger | 2 tbsp (25 g) | 0.5 | Fits a keto day |
|---|---|---|---|
| Pickles | 1 spear, small (35 g) | 0.5 | Fits a keto day |
| Radishes | 1 cup slices (116 g) | 2 | Fits a keto day |
| Green beans | 1 cup 1/2 in pieces (100 g) | 4.3 | Fits in measured portions |
| Okra | 1 cup (100 g) | 4.3 | Fits in measured portions |
| Brussels sprouts | 1 cup (88 g) | 4.6 | Fits in measured portions |
| Beets | 1/2 cup slices (85 g) | 6.8 | Uses a large share of the day |
| Artichokes | 1 artichoke, medium (120 g) | 7.5 | Uses a large share of the day |
| Peas | 1/2 cup (80 g) | 7.8 | Uses a large share of the day |
| Potatoes | 1 potato medium (173 g) | 32.8 | Hard to fit |
Fruit
| Olives | 1 large (4.4 g) | 0.2 | Fits a keto day |
|---|---|---|---|
| Blackberries | 1 cup (144 g) | 6.2 | Uses a large share of the day |
| Plums | 1 fruit, 2-1/8 in dia (66 g) | 6.6 | Uses a large share of the day |
| Raspberries | 1 cup (123 g) | 6.7 | Uses a large share of the day |
| Kiwi | 1 fruit, 2 in dia (69 g) | 8 | Uses a large share of the day |
| Figs | 1 medium, 2-1/4 in dia (50 g) | 8.2 | Uses a large share of the day |
| Cranberries | 1 cup, whole (100 g) | 8.4 | Uses a large share of the day |
| Dates | 1 date, pitted (24 g) | 16.4 | Hard to fit |
| Cherries | 1 cup, with pits, yields (138 g) | 19.2 | Hard to fit |
| Pears | 1 medium (178 g) | 21.6 | Hard to fit |
| Mango | 1 cup pieces (165 g) | 22.1 | Hard to fit |
| Raisins | 1 small box, 1.5 oz (43 g) | 32.2 | Hard to fit |
Seeds and nuts
| Sesame seeds | 1 tbsp (9 g) | 1 | Fits a keto day |
|---|---|---|---|
| Pecans | 1 oz, 19 halves (28.4 g) | 1.2 | Fits a keto day |
| Hemp seeds | 3 tbsp (30 g) | 1.4 | Fits a keto day |
| Macadamia nuts | 1 oz, 10-12 kernels (28.4 g) | 1.5 | Fits a keto day |
| Walnuts | 1 oz, 14 halves (28.4 g) | 2 | Fits a keto day |
| Chia seeds | 1 oz (28.4 g) | 2.1 | Fits in measured portions |
| Almonds | 1 oz, 23 whole kernels (28.4 g) | 2.6 | Fits in measured portions |
| Sunflower seeds | 1 oz (28.4 g) | 3.7 | Fits in measured portions |
| Crunchy peanut butter | 2 tbsp (32 g) | 4.3 | Fits in measured portions |
| Nuts (mixed) | 1 oz (28.4 g) | 4.6 | Fits in measured portions |
Fats and condiments
| Mayonnaise | 1 tbsp (13.8 g) | 0.1 | Fits a keto day |
|---|---|---|---|
| Soy sauce | 1 tbsp (16 g) | 0.7 | Fits a keto day |
| Teriyaki sauce | 1 tbsp (18 g) | 2.8 | Fits in measured portions |
| Worcestershire sauce | 1 tbsp (17 g) | 3.3 | Fits in measured portions |
| Pesto | 1/4 cup (63 g) | 5.3 | Fits in measured portions |
Drinks
| Sparkling water | 1 can or a bottle, 12 fl oz (355 g) | 0 | Fits a keto day |
|---|---|---|---|
| Vodka | 1.5 fl oz (42 g) | 0 | Fits a keto day |
| Whiskey | 1.5 fl oz jigger (42 g) | 0 | Fits a keto day |
| Espresso | 1 fl oz (29.6 g) | 0.5 | Fits a keto day |
| Protein shake (whey powder) | 1/3 cup (32 g) | 1 | Fits a keto day |
| Coconut water | 1 cup (245 g) | 10.4 | Uses a large share of the day |
Fish and meat
| Ground beef | 3 oz (85 g) | 0 | Fits a keto day |
|---|---|---|---|
| Lamb | 3 oz (85 g) | 0 | Fits a keto day |
| Mackerel | 3 oz (85 g) | 0 | Fits a keto day |
| Sardines | 1 can, 3.75 oz (92 g) | 0 | Fits a keto day |
| Bacon | 1 slice (11.5 g) | 0.2 | Fits a keto day |
| Sausage | 1 link (23 g) | 0.3 | Fits a keto day |
Eggs and dairy
| Heavy cream | 1 tbsp (15 g) | 0.4 | Fits a keto day |
|---|---|---|---|
| Sour cream | 1 tbsp (12 g) | 0.6 | Fits a keto day |
| Greek yogurt | 1 container, 7 oz (200 g) | 7.9 | Uses a large share of the day |
Snacks
