Keto Diet Food Net Carb Checker
Instantly check if your favorite nuts, seeds, and dried fruits fit your ketogenic lifestyle. Get detailed carb breakdowns and keto-friendly recommendations.
⚠️ IMPORTANT MEDICAL DISCLAIMER
The ketogenic diet is a highly restrictive medical diet. It should **ONLY** be undertaken with the guidance and supervision of a qualified doctor or registered dietitian, especially if you have pre-existing health conditions. **This tool is for informational purposes only and is not a substitute for professional medical advice.**
Understanding Keto & Net Carbs
A clinical nutritionist would explain that the goal of a ketogenic diet is to shift the body’s metabolism from using carbohydrates for fuel to using fat. This metabolic state is called **ketosis**.
Why “Net Carbs” Are the Key Metric for Keto
To achieve ketosis, carbohydrate intake must be drastically limited (typically to 20-50 grams per day). However, not all carbs are counted. The most important number to track is **Net Carbs**. The formula is simple:
Total Carbohydrates – Dietary Fiber = Net Carbs
Since dietary fiber is a carbohydrate that your body cannot digest, it does not raise blood sugar or insulin levels, and therefore does not interfere with ketosis. This is why it’s subtracted from the total.
Check Your Snack
Select an ingredient to see its keto compatibility
Frequently Asked Questions
How many net carbs can I eat on keto?
This is highly individual, but a standard ketogenic diet typically restricts net carbs to between 20 and 50 grams per day. Your specific limit should be determined with a healthcare professional to ensure the diet is both effective and safe for you.
Why are most dried fruits not keto-friendly?
The drying process removes water and concentrates all the natural sugars of the fruit into a very small, dense package. This results in a very high net carb count that can easily exceed a daily keto limit with just a small handful.
What is the “keto flu”?
When first starting a keto diet, some people experience flu-like symptoms like headaches, fatigue, and nausea. This is often caused by dehydration and an electrolyte imbalance as the body adapts to using fat for fuel. It can usually be mitigated by carefully managing hydration and electrolyte intake (sodium, potassium, magnesium).
* Net Carbs = Total Carbohydrates – Fiber. Values are estimates per 100g and can vary. This tool is not medical advice.