Keto Food Database
Grains on Keto: Why Most Are Off the Menu
Grains are one of the hardest categories to fit on keto, and most simply do not. Bread, rice, pasta, oats, and cereal are dense with starch that spikes net carbs well past a daily limit in small portions. This page lays out where they land and points to the low-carb swaps that stand in for them.
Grains (31)
3.30g net carbs
per 1 cup
7.20g net carbs
per 1 small
15.20g net carbs
per 3 cups air-popped
10.30g net carbs
per 1 slice
10.70g net carbs
per 5 crackers
11.40g net carbs
per 1 piece
12.90g net carbs
per 1 slice
17.90g net carbs
per 1 slice
21.50g net carbs
per 1 oz
21.80g net carbs
per 2 pancakes
21.90g net carbs
per 1 biscuit
22.50g net carbs
per 1 medium
23.10g net carbs
per 1/2 cup dry
23.80g net carbs
per 1 cup
24.60g net carbs
per 1 medium
27.40g net carbs
per 1 donut
27.50g net carbs
per 1/2 cup
32.10g net carbs
per 1 medium
33.90g net carbs
per 1 cup cooked
34.20g net carbs
per 1 cup cooked
34.20g net carbs
per 1 cup cooked
35.20g net carbs
per 1 waffle
38.30g net carbs
per 1 cup cooked
38.40g net carbs
per 1 cup cooked
40.40g net carbs
per 1 cup cooked
40.80g net carbs
per 1 cup cooked
44.00g net carbs
per 1 cup cooked
46.50g net carbs
per 1 package
46.80g net carbs
per 1 cup cooked
53.30g net carbs
per 1 medium
58.70g net carbs
per 1 muffin
Plan Your Day
Know your numbers before you build a plate. Set your macro targets, then check how any food fits.