Diet guide
Keto diet: foods and macros
Updated October 11, 2026 · MyPlate
A ketogenic pattern keeps carbohydrate very low and fills most other calories with fat. Protein is set so you cover needs, not so the plate is only meat. Weight loss still requires a calorie deficit. Use the keto calculator for gram targets, and use USDA records for the foods below instead of a generic "keto food" calorie count.
This page is a food and math guide, not a medical protocol. Clinics use very-low-carbohydrate diets for specific conditions under supervision. A website cannot tell you that you are in ketosis, and it should not hand you a carb ceiling as if every paper agreed. What it can do is show the carbohydrate in real USDA servings and point you at a calculator that applies a low-carb preset to your own calorie target.
How the macros fit together
Carbohydrate and protein are about 4 kcal per gram, and fat is about 9 kcal per gram. That is the Atwater-style split explained on calories in protein, carbs, and fat. If carbohydrate is kept small, fat has to carry most of the calories once protein is set. Raising protein without checking calories can erase a deficit. Set the calorie target first on the calorie calculator or the deficit calculator, then open the keto calculator.
USDA servings that are low in carbohydrate
All rows are from the chart retrieved 11 October 2026. Carbohydrate is total carbohydrate, not "net carbs."
| Food | Amount | kcal | Protein | Carbs | Fat | FDC |
|---|---|---|---|---|---|---|
| Egg, whole, raw | 1 large | 72 | 6.3 g | 0.4 g | 4.8 g | 171287 |
| Chicken breast, roasted, skinless | 100 g | 165 | 31.0 g | 0 g | 3.6 g | 171477 |
| Salmon, Atlantic, farmed, cooked | 3 oz | 175 | 18.8 g | 0 g | 10.5 g | 175168 |
| Spinach, raw | 1 cup | 7 | 0.9 g | 1.1 g | 0.1 g | 168462 |
| Broccoli, raw | 1 cup chopped | 24 | 2.0 g | 4.8 g | 0.3 g | 747447 |
| Cheddar cheese | 1 oz | 116 | 6.6 g | 0.7 g | 9.6 g | 328637 |
| Olive oil | 1 tablespoon | 119 | 0 g | 0 g | 13.5 g | 171413 |
| Avocado, raw | 1 cup cubes | 240 | 3.0 g | 12.8 g | 22.0 g | 171705 |
Avocado is often listed as a keto food, and the cup of cubes is 12.8 g of carbohydrate. That is fine only if it fits the cap you actually set. A cup of cooked white rice is 44.5 g of carbohydrate (FDC 168878). A cup of cooked lentils is 39.9 g (FDC 172421). A medium banana is 27.0 g (FDC 173944). Those are ordinary foods that blow a very-low-carb day if you do not count them.
Worked plate
100 g roasted skinless chicken, 1 cup raw spinach, 1 oz cheddar, and 1 tablespoon olive oil: carbohydrate is 0 + 1.1 + 0.7 + 0 = 1.8 g. Calories are 165 + 7 + 116 + 119 = 407 kcal. Protein is 31.0 + 0.9 + 6.6 + 0 = 38.5 g. Fat is 3.6 + 0.1 + 9.6 + 13.5 = 26.8 g. That is one plate, not a full day. Add another meal and the carbohydrate still has to stay inside the preset you chose in the calculator.
Common mistakes
- Assuming "keto" means unlimited calories. Oil and cheese add up. The tablespoon of olive oil is 119 kcal.
- Using net-carb marketing numbers when the database row is total carbohydrate.
- Copying someone else's carb cap. Ask a clinician if you are managing diabetes, pregnancy, or kidney disease, or if you take medication.
- Ignoring fiber-rich vegetables entirely. The spinach and broccoli rows are low in calories and still contain carbohydrate, so they belong in the log.
Sources
- USDA FoodData Central IDs in the table, retrieved 11 October 2026.
- 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat, as used on our macro pages.
Open the keto calculator and the avocado page. The app is free to download, try every feature free, with a 3-day free trial.
Frequently asked questions
What is a keto diet?
It is an eating pattern that keeps carbohydrate very low and lets fat make up most of the rest of the calories, with protein set to cover needs. Our keto calculator applies a low-carb preset on top of your calorie target.
How many carbs should I eat?
Definitions differ. Do not copy a carb cap from an unlabeled chart. Use the keto calculator's preset and, if you are treating a medical condition, ask a clinician before you start.
Which foods are lower in carbohydrate in the USDA chart?
Eggs, roasted chicken breast, cooked salmon, spinach, broccoli, cheddar, and olive oil are low in carbohydrate at the servings we list. Fruit, rice, bread, and beans are not.
Does keto replace a calorie deficit?
No. If the goal is weight loss, total calories still have to sit under TDEE. Keto changes the mix, not the energy balance.
What is net carb math?
Some plans subtract fiber from total carbohydrate. Our chart reports total carbohydrate from FoodData Central, not a net-carb marketing number.
Where do I get gram targets?
The keto calculator and the macro calculator. Both are free on this site.