Medical Disclaimer: This website provides educational information only and is not medical advice. Always consult a qualified healthcare professional before starting any diet, especially if you have health conditions, take medications, or are pregnant/nursing. Nutritional data sourced from USDA FoodData Central. Last updated: November 11, 2025
Complete Low-Carb & Keto Diet Guide
Evidence-Based Food Database with 100+ USDA-Verified Foods
Your comprehensive, science-backed resource for ketogenic and low-carb eating. Explore detailed nutrient-dense foods with verified USDA data, visualize your macronutrient goals, plan meals, and access interactive tools—all in one place.
Target Macronutrient Distribution
A well-formulated ketogenic diet typically targets 70-75% calories from fat, 20-25% from protein, and 5-10% from carbohydrates to achieve nutritional ketosis.
Top Potassium Sources
Potassium is critical on keto. Low insulin causes kidneys to excrete more sodium and water, leading to potassium loss. Here are the richest sources per serving.
⚡ Why Electrolytes Matter on Keto
Low-carb diets lower insulin levels, causing kidneys to excrete more sodium and water. This "diuretic effect" explains initial water weight loss—but also means you're losing vital electrolytes. Replenishing them prevents "keto flu" symptoms like fatigue, headaches, and muscle cramps.
Sodium
Target: 3,000-5,000mg/day
Sources: Sea salt, bone broth, pickles, olives
Potassium
Target: 4,700mg/day
Sources: Avocados, spinach, salmon, mushrooms
Magnesium
Target: 400-500mg/day
Sources: Leafy greens, nuts, seeds, dark chocolate
📊 Understanding Net Carbs
Net Carbs = Total Carbs - Fiber
Fiber doesn't raise blood sugar or insulin, so we subtract it from total carbs. On keto, track net carbs (aim for 20-50g daily) rather than total carbs. Example: Avocado has 8.5g total carbs but 6.7g fiber = 1.8g net carbs.
1. Healthy Fats (Primary Fuel Source)
Your main energy source on keto. Add liberally to reach satiety. Essential for hormone production and nutrient absorption.
2. Quality Proteins (Build & Repair)
Aim for palm-sized portions at meals. Crucial for maintaining muscle mass, especially with an active lifestyle.
3. Non-Starchy Vegetables (Nutrients & Fiber)
Your main carb source. Focus on leafy greens and cruciferous vegetables for maximum nutrients and fiber.
4. Snacks, Dairy & Extras
Add variety and flavor. Watch portions as carbs can add up.
🛠️ Interactive Keto Tools
Free calculators and planners to help you succeed on your low-carb journey.
📊 Keto Macro Calculator
Calculate your personalized daily macros based on your stats and goals.
Your Daily Targets:
Calories:
Fat: g (70%)
Protein: g (25%)
Net Carbs: g (5%)
🍽️ Quick Meal Planner
Build a sample day and track your macros.
Daily Totals:
Calories:
Fat: g
Protein: g
Net Carbs: g
🛒 Shopping List Generator
Select foods to create your custom shopping list.
Your Shopping List:
⚖️ Food Comparison Tool
Compare nutritional profiles of two foods side-by-side.
| Nutrient |
|---|
❓ Frequently Asked Questions
What is a ketogenic diet?
A ketogenic diet is a very low-carbohydrate, high-fat eating pattern that shifts your body into ketosis—a metabolic state where it burns fat for fuel instead of carbohydrates. Typical macros: 70-75% fat, 20-25% protein, 5-10% carbs.
How many carbs can I eat on keto?
Most people aim for 20-50g of net carbs per day (total carbs minus fiber). Beginners often start with 20-25g to ensure ketosis. Net carbs are what count because fiber doesn't raise blood sugar.
What is "keto flu" and how do I prevent it?
Keto flu refers to temporary symptoms (fatigue, headaches, muscle cramps) when starting keto. It's caused by electrolyte loss as insulin drops and kidneys excrete more sodium. Prevention: Increase sodium (3,000-5,000mg), potassium (4,700mg), and magnesium (400-500mg) daily. Drink bone broth, salt your food, and eat potassium-rich vegetables.
Do I need to count calories on keto?
Not necessarily at first—keto naturally reduces appetite and increases satiety. However, for weight loss, calories still matter. If progress stalls, tracking calories alongside macros can help identify issues. Use our macro calculator above as a starting point.
Can I do keto as a vegetarian?
Yes, though more challenging. Focus on eggs, full-fat dairy, nuts, seeds, avocados, olive oil, coconut oil, and low-carb vegetables. Ensure adequate protein from eggs, cheese, and plant sources like hemp hearts and nutritional yeast. Consider supplementing with omega-3s (algae-based) and B12.
How long does it take to enter ketosis?
Typically 2-4 days of eating under 20-25g net carbs. You can test ketone levels with blood, breath, or urine strips. Fat adaptation (optimal fat-burning efficiency) takes 2-4 weeks. Be patient—the initial transition is the hardest part.
Is keto safe long-term?
Research shows keto can be safe and effective long-term for many people when done properly with nutrient-dense whole foods. However, individual needs vary. Those with certain medical conditions (kidney disease, pancreatitis, liver failure) should not do keto. Always consult your healthcare provider, especially for extended use.
What supplements should I take on keto?
Essential: Sodium, potassium, magnesium (electrolytes). Recommended: Omega-3 fish oil, vitamin D, multivitamin. Optional: MCT oil (for energy), exogenous ketones (not necessary). Focus on food first—supplements fill gaps, not replace nutrients.
🚫 Foods to Avoid on Keto
These high-carb foods spike insulin and prevent ketosis. Avoid completely for best results.
ALL SUGARS
Table sugar, honey, maple syrup, agave, sodas, juice, candy, desserts
ALL GRAINS
Wheat, rice, oats, corn, bread, pasta, cereal, crackers, tortillas
STARCHY VEGETABLES
Potatoes, sweet potatoes, yams, peas, corn, parsnips, carrots (cooked)
MOST LEGUMES
Beans, lentils, chickpeas (too high in carbs)
HIGH-SUGAR FRUITS
Bananas, apples, grapes, mangoes, pineapple, oranges, dried fruit
PROCESSED FOODS
Low-fat products, vegetable/seed oils, packaged "keto" junk food with additives