What 25 grams of net carbs looks like
Net carbs are total carbs minus fiber. Fiber doesn't raise blood sugar much, so most keto plans don't count it. Here's roughly how fast common foods use up a day's budget.
| Food | Portion | Net carbs |
|---|
| Eggs | 2 large | ≈ 1 g |
| Chicken, beef or fish | 150 g cooked | 0 g |
| Spinach | 2 cups raw | ≈ 1 g |
| Avocado | Half | ≈ 2 g |
| Almonds | A small handful (28 g) | ≈ 3 g |
| Cauliflower | 1 cup chopped | ≈ 3 g |
| Broccoli | 1 cup chopped | ≈ 4 g |
| Strawberries | Half a cup, sliced | ≈ 5 g |
| Bread | 1 slice | ≈ 12 g |
| Cooked rice | 1 cup | ≈ 44 g |
Approximate values based on USDA FoodData Central. Brands and portion sizes vary, so check labels where you can.
Keto macro questions
What are good macros for keto beginners?
A common starting point is about 70% of calories from fat, 20–25% from protein and 5% or less from carbs, which for most people means 20 to 30 grams of net carbs a day.
How many carbs can I eat on keto?
Most people stay in ketosis on 20 to 30 grams of net carbs a day. Some active people can go up to 50 grams. Start low, then experiment once you're settled.
Do I have to hit my fat number every day?
No. On keto, carbs are the limit, protein is the target, and fat is the flexible part. If you're not hungry, eating less fat than shown just makes your deficit bigger.
Is too much protein bad on keto?
For most people, no. The worry that extra protein knocks you out of ketosis is mostly overstated. Aim for your protein number and don't stress about going a little over.
Is keto safe for everyone?
Not for everyone. People with type 1 diabetes, kidney or liver disease, those who are pregnant or breastfeeding, and anyone on blood sugar or blood pressure medicine should talk to a doctor first.