Oat milk (unsweetened)
Plant milk sounds light, but oats are a grain: one cup has about as many net carbs as a slice of bread. Unsweetened almond milk has under 1 g.
13 gnet carbs · 1 cup523 logs in Keto.app
Keto myths, checked with data
Foods that seem keto but aren’t (and 15 that are)
Healthy-sounding doesn’t mean low-carb. We checked 30 commonly confused foods against the Keto.app food database, using net carbs per typical serving and a strict 20 g daily limit.
Looks keto, isn’t
15 “healthy” foods that blow your carb budget
Cashews
The highest-carb common nut. The same handful of macadamias has 1.5 g net carbs, pecans 1.2 g.
7.6 gnet carbs · 1 oz12,379 logs in Keto.app
Medjool dates
A “natural sugar” favorite in healthy snacks and bars. One date uses most of a strict keto day.
16.4 gnet carbs · 1 date1,613 logs in Keto.app
Granola
Sold as a health food, but it is oats bound with sweeteners.
36 gnet carbs · 1 serving (55 g)537 logs in Keto.app
Quinoa
A superfood with protein, yet still a grain-like seed with almost as many carbs as rice.
38.5 gnet carbs · 1 cup, cooked6,434 logs in Keto.app
Sweet potato
Healthier than white potato for many diets, but not lower in carbs.
22.3 gnet carbs · 1 medium18,422 logs in Keto.app
Honey
Natural doesn’t mean low-carb: honey is about 80% sugar.
17.3 gnet carbs · 1 tbsp9,386 logs in Keto.app
Agave nectar
Marketed as low-glycemic, but still sugar from a carb point of view.
12 gnet carbs · 1 tbsp938 logs in Keto.app
Hummus
A tablespoon is fine; a typical scoop with veggies adds up fast because chickpeas are legumes.
9.6 gnet carbs · ¼ cup (4 tbsp)5,910 logs in Keto.app
Refried beans
A staple of “low-carb” Mexican bowls that is anything but.
16 gnet carbs · ½ cup3,465 logs in Keto.app
Lentils
High in fiber and protein, but the net carbs still exceed a keto day’s budget.
22.2 gnet carbs · 1 cup, cooked2,170 logs in Keto.app
Dried cranberries
Salad topping that is mostly sugar once the water is gone.
21.7 gnet carbs · 1 oz551 logs in Keto.app
Acai bowl
Fruit, granola and honey in one bowl: more than three keto days of carbs.
65.4 gnet carbs · 1 bowl129 logs in Keto.app
Rice cakes
Light and low in calories, but almost pure starch.
9 gnet carbs · 1 cake241 logs in Keto.app
Kombucha
Fermented, but sweetened tea still carries sugar. Check the label.
15.3 gnet carbs · 1 bottle (16 fl oz)1,465 logs in Keto.app
Looks off-limits, isn’t
15 foods that fit keto better than you’d think
Pork rinds
Fried and crunchy like chips, with zero carbs. One of the most logged keto snacks in Keto.app.
0 gnet carbs · ½ oz102,527 logs in Keto.app
Green olives
Salty bar snack with almost no net carbs; most of the carbs are fiber.
0.1 gnet carbs · 1 oz41,703 logs in Keto.app
Macadamia nuts
The most keto-friendly nut: rich, high in fat, very low in net carbs.
1.5 gnet carbs · 1 oz64,982 logs in Keto.app
Pecans
Feels like dessert, fits easily in a keto day.
1.2 gnet carbs · 1 oz50,022 logs in Keto.app
Blackberries
Fruit can be keto: berries are high in fiber, so net carbs stay low.
6.2 gnet carbs · 1 cup84,395 logs in Keto.app
Raspberries
Another low-net-carb berry, great with heavy cream.
6.7 gnet carbs · 1 cup106,670 logs in Keto.app
Strawberries
Sweet, but only about 4 g net carbs in half a cup.
4.3 gnet carbs · ½ cup halves192,728 logs in Keto.app
Avocado
A fruit with more fat than carbs, and one of the most logged foods on keto.
1.4 gnet carbs · ½ avocado326,481 logs in Keto.app
Cauliflower rice
Keto.app users log it 3.7× more often than white rice.
1.5 gnet carbs · 1 cup138,774 logs in Keto.app
Spaghetti squash
A pasta stand-in that is actually a vegetable.
7.8 gnet carbs · 1 cup, cooked38,425 logs in Keto.app
Shirataki noodles
Noodles made from konjac fiber, almost no digestible carbs.
4.7 gnet carbs · 1 cup, cooked884 logs in Keto.app
Cottage cheese
Dairy with lots of protein and a few carbs. Full-fat versions fit best.
3.1 gnet carbs · ½ cup36,910 logs in Keto.app
Dark chocolate 85%
Not carb-free, but one or two squares of 85%+ chocolate fit a keto day.
2.3 gnet carbs · 1 square (10 g)5,564 logs in Keto.app
Popcorn
A whole grain, but popped kernels are mostly air: one cup is about 5 g net carbs.
5.1 gnet carbs · 1 cup, air-popped5,903 logs in Keto.app
Coconut meat
Tropical and sweet-tasting, yet mostly fat and fiber.
1.8 gnet carbs · 1 oz3,969 logs in Keto.app
How we checked
- Nutrition: Keto.app food database; net carbs = total carbs − fiber.
- Usage: “logs” is how many times each food was added to a Keto.app food diary (over about 10 years).
- Benchmark: a strict keto day is about 20 g net carbs.
- Updated: October 12, 2026.
Your plan, in your pocket
Track it all in Keto.app
Log meals in seconds, see how each food fits your net carbs, and follow your plan day by day.