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Carb Counting on a Keto Diet: Essential Whole Foods and Carbohydrate Content

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Carb Counting Keto

Carb counting is vital for achieving and maintaining ketosis on a keto diet. Understanding the carbohydrate content of whole foods is essential to making informed choices. Let's explore why carb counting is crucial on a keto diet with a concise list of popular whole foods, including vegetables, proteins, and dairy, and their approximate carb content per ½ cup serving.

Why Count Carbs on a Keto Diet?

Carb counting ensures you stay within the recommended carbohydrate range (typically 20-50 grams per day) to enter and sustain ketosis. This metabolic state promotes fat-burning and potential weight loss.

Carbohydrate Content of Whole Foods (per ½ Cup Serving)

Here's a helpful list of whole foods commonly consumed on a keto diet, along with their approximate carb content per ½ cup serving:


  • Spinach: 0.2 grams
  • Broccoli: 2.3 grams
  • Cauliflower: 2.9 grams
  • Zucchini: 3.5 grams
  • Avocado: 4 grams


  • Chicken Breast (cooked): 0 grams
  • Salmon (cooked): 0 grams
  • Ground Beef (80% lean, cooked): 0 grams
  • Tofu: 1.5 grams
  • Tempeh: 3.5 grams


  • Cheddar Cheese: 0.5 grams
  • Mozzarella Cheese: 0.6 grams
  • Greek Yogurt (unsweetened): 3.6 grams
  • Cottage Cheese: 3.8 grams
  • Heavy Cream: 0.8 grams

Note: Carb content may vary based on food quality and preparation methods.


Carb counting is essential for success on a keto diet, ensuring you stay in ketosis. Familiarize yourself with the carbohydrate content of whole foods like vegetables, proteins, and dairy to make informed choices. Consult with a registered dietitian or nutritionist for personalized guidance. With diligent carb counting, you'll master your keto diet, enjoy its potential benefits for weight management, and make progress toward your health goals.