KetoSwap

USDA-based nutrition · no sign-up

Is it keto? Know at a glance.

979 everyday foods rated keto-friendly, limit or not keto — with net carbs per serving, the best low-carb swaps, and 459 recipes to replace the carbs you miss.

Quick checks: Potatoes Carrots Broccoli White rice Beets
  • 979foods rated
  • 459keto recipes + 1158 variations
  • 20swap guides
  • USDAnutrition data

Quick answers

The foods everyone asks about

Net carbs per typical serving. Tap any food for macros, portion tips and better swaps.

See all 979 foods
Broccoli 3.7 g net carbs · 1 cup chopped Keto Cauliflower 3.2 g net carbs · 1 cup chopped Keto Avocado 1.8 g net carbs · ½ avocado Keto Carrots 4.1 g net carbs · 1 medium carrot Limit Beets 5.5 g net carbs · 1 beet (2" dia) Limit Potatoes 33 g net carbs · 1 medium baked potato Not keto White rice 44 g net carbs · 1 cup cooked Not keto White bread 27 g net carbs · 2 slices Not keto Strawberries 4.3 g net carbs · ½ cup halves Keto Bananas 24 g net carbs · 1 medium banana Not keto Cheddar cheese 0.9 g net carbs · 1 oz Keto Whole milk 12 g net carbs · 1 cup Not keto
Keto-friendly 491 Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit. Limit / small portions 98 Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat. Not keto 390 More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

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Keep the meal, lose the carbs

The comfort foods you'll miss most, and the low-carb stand-ins that actually work.

All 20 swap guides
White rice 44 g net Cauliflower rice 3.2 g net
Keto substitutes for rice · per 1 cup cooked
Potatoes 33 g net Roasted radishes 2.1 g net
Keto substitutes for potatoes · per 1 medium baked potato
Pasta 36 g net Zucchini noodles 2.6 g net
Keto substitutes for pasta & noodles · per 1 cup cooked
White bread 27 g net Lettuce wraps 0.7 g net
Keto substitutes for bread · per 2 slices
Sugar 13 g net Allulose 0 g net
Keto sugar substitutes · per 1 tbsp
Flour tortilla 33 g net Low-carb tortilla 4.1 g net
Keto substitutes for tortillas & wraps · per 1 tortilla (10")

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Keto recipes to start with

Every recipe has macros calculated from USDA data, so you know exactly what's on your plate.

Browse 459 recipes
Sides & swaps

Creamy Cauliflower Mash

5.8 g net carbs 25 min · 3 variations
Dinners & mains

Butter Chicken

6.4 g net carbs 50 min · 3 variations
Breads & baking

Fathead Pizza Dough

3.6 g net carbs 30 min · 3 variations
Breakfast

Fluffy Almond Flour Pancakes

3.3 g net carbs 25 min · 3 variations
Sides & swaps

Cauliflower Fried Rice

6.9 g net carbs 27 min · 3 variations
Desserts

Chewy Almond Flour Chocolate Chip Cookies

2.1 g net carbs 27 min · 3 variations
Soups & salads

Keto Zuppa Toscana

7.8 g net carbs 50 min · 3 variations
Dinners & mains

Bacon Cheeseburger Lettuce Wraps

4.2 g net carbs 33 min · 3 variations

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Keto food lists by category

Vegetables 84 of 114 keto-friendly Fruits 16 of 66 keto-friendly Meat & poultry 87 of 88 keto-friendly Fish & seafood 55 of 61 keto-friendly Eggs & dairy 48 of 62 keto-friendly Nuts & seeds 21 of 31 keto-friendly Fats & oils 24 of 24 keto-friendly Grains, bread & snacks 4 of 69 keto-friendly Beans & legumes 7 of 25 keto-friendly Baking & flours 21 of 39 keto-friendly Sweeteners 6 of 29 keto-friendly Drinks 17 of 60 keto-friendly Sauces & condiments 36 of 65 keto-friendly Herbs & spices 50 of 50 keto-friendly Sweets & desserts 3 of 63 keto-friendly Meals & takeout 12 of 133 keto-friendly

Free tools · no account

Tools that do the math for you

Count carbs, plan a week, or find a recipe for what's already in your fridge. Everything stays private on your device.

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Carb counter

Log foods and recipes, see net carbs left today and your 7-day history.

Meal planner

A custom 1–14 day plan for your carb limit, diet and budget — with a priced shopping list.

What can I make?

Tick what’s in your fridge and get keto recipes you can cook right now.

Macro calculator

Your daily calories, protein, fat and net carbs — save them to personalize the site.

Compare foods

Rice vs cauliflower, sugar vs allulose — side by side, per serving or per 100 g.

What 20 g of carbs looks like

See how much of each food fits in your daily carb budget.

Start here

Guides for keto beginners

All guides

Keto for beginners

How the ketogenic diet works, how many carbs you can eat, what to eat and avoid, and how to start safely.

Net carbs explained

What net carbs are, how to calculate them from a nutrition label, and how fiber and sugar alcohols count.

Keto flu

Why the first week of keto can bring headaches and fatigue — and the simple sodium, potassium and magnesium fixes.

Hidden carbs

Ketchup, coffee drinks, "healthy" snacks and more — the surprising foods that quietly add carbs, and what to choose instead.

Frequently asked questions

What can I eat on a keto diet?

Build meals around meat, fish, eggs, cheese, butter, olive oil, avocado, nuts and low-carb vegetables like spinach, broccoli, cauliflower and zucchini. Berries fit in small portions. Browse all 491 keto-friendly foods.

How many carbs can you eat on keto?

Most people stay in ketosis by eating about 20–50 g of net carbs a day; 20–30 g is the usual starting point. Use our keto macro calculator to personalize protein and fat.

Are carrots and beets keto?

In small amounts. A medium carrot has about 4.1 g net carbs and a small beet about 5.5 g — fine as a garnish or in a salad, but sweeter than leafy greens. See carrots and beets.

Are potatoes and rice keto?

No. A medium baked potato has about 33 g net carbs and a cup of white rice about 44 g. Swap them for cauliflower mash or roasted radishes and cauliflower rice.

Where does your nutrition data come from?

Almost every food uses the USDA FoodData Central SR Legacy database. Specialty keto products (like allulose or shirataki noodles) use typical label values, which we note on each page. Read how we rate foods.

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