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Vegetarian and Keto

Vegetarian Keto Guide

Most people associate a Keto Diet to eating Bacon and Eggs. Although I believe this to be a fair representation, it is possible to get into Ketosis on a Vegetarian Diet. Following a Keto Diet, by definition, means following a strict low carb (between 20-50g/d), Appropriate Protein (0.6 g/kg of lean body mass) and High Fat (75-85% of total diet) approach. As such, here is a list of foods, categorized accordingly, with corresponding macro counts, to help guide Vegetarians. As always, it is necessary to be properly monitored when changing your diet, and/or if on medications.

*Please note that this guide is not  appropriate for Vegans. It is assumed here that in order to achieve proper macro counts, eggs and/or dairy must be consumed daily. Check this page for a complete guide on a Keto diet, Food Lists and Recipes. 

List of Ketogenic Vegetarian Foods

Protein-Sources

  • Eggs (1 whole): Protein – 6.29 g, Fat – 4.97 g, Fibre – 0 g, Net carbs – 0.38 g

  • Almonds (1 oz): Protein – 6 g, Fat – 15 g, Fibre – 3 g, Net carbs – 2 g

  • Pumpkin Seed (1 oz): Protein – 10 g, Fat – 6 g, Fibre – 1 g, Net carbs – 3 g

  • Almond Flour (1 oz): Protein – 6 g, Fat – 14 g, Fibre – 3 g, Net carbs – 3 g

  • Walnuts (1 oz): Protein – 4 g, Fat – 18 g, Fibre – 2 g, Net carbs – 2 g

  • Flax Seeds (1 oz): Protein – 5 g, Fat – 12 g, Fibre – 7 g, Net carbs – 1 g

  • Chia Seeds (1 oz): Protein – 4 g, Fat – 9 g, Fibre – 11 g, Net carbs – 1 g

  • Macadamia Nuts (1 oz): Protein – 2 g, Fat – 21 g, Fibre – 2 g, Net carbs – 2 g

  • Unsweetened Coconut (1 oz): Protein – 2 g, Fat – 18 g, Fibre – 5 g, Net carbs – 2 g

  • Hazelnut(1 oz): Protein – 4 g, Fat – 17 g, Fibre – 3 g, Net carbs – 2 g

  • Cashews(1 oz): Protein – 5 g, Fat – 12 g, Fibre – 3 g, Net carbs – 7 g

  • Tofu, Silken, Soft(100 g): Protein – 5 g, Fat – 3 g, Fibre – 0 g, Net carbs – 3 g

  • Tofu, Firm(100 g): Protein – 16 g, Fat – 9 g, Fibre – 2 g, Net carbs – 2 g

  • Pistachio Nuts(1 oz): Protein – 6 g, Fat – 13 g, Fibre – 3 g, Net carbs – 5 g

  • Pecan(1 oz): Protein – 3 g, Fat – 20 g, Fibre – 3 g, Net carbs – 1 g

Fat-Rich Sources

  • Olive Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Avocado Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Coconut Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • MCT Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Red Palm Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Olives, Black(1 oz): Fats – 3 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 1 g

  • Avocado(1 oz): Fats – 4 g, Fibres – 2 g, Protein – 1 g, Net Carbs – 0 g

  • Olives, Green(1 oz): Fats – 4 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 0 g

  • Flax Seed Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Macadamia Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Cocoa Butter(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

  • Butter(1 tb. Sp.): Fats – 11.52 g, Fibres – 0 g, Protein – 0.12 g, Net Carbs – 0 g

Dairy-sources

  • Cream (Heavy whipping)(¼ cup): Protein – 1.1 g, Net Carbs – 3 g

  • Cream (Soured)(¼ cup): Protein – 1.2 g, Net Carbs – 2 g

  • Cream Cheese(¼ cup): Protein – 3.5 g, Net Carbs – 3 g

  • Hard full-fat cheese (e.g. cheddar)(2 oz): Protein – 14 g, Net Carbs – 1.6 g

  • Mozzarella(2 oz): Protein – 13.8 g, Net Carbs – 2 g

  • Butter(1 tb. Sp.): Protein – 0.12 g, Net Carbs – ZERO

  • Plain Greek Yogurt(100 g): Protein – 11 g, Net carbs – 4 g

Low-Carb Fruit

  • Raspberries(100 g): Total carbs – 12 g

  • Blackberries(100 g): Total carbs – 10 g

  • Strawberries(100 g): Total Carbs – 8 g

  • Avocado(100 g): Total Carbs – 8 g

  • Olives, Black(1 oz): Net Carbs – 1 g

  • Olives, Green(1 oz): Net Carbs – 0 g

Low-Carb Vegetables

  • Green beans(5.3 oz): Net Carbs – 6.4

  • Collard greens, sliced(1 cup, 1.25 oz): Net Carbs – 0.8

  • Asparagus(5.3 oz): Net Carbs – 2.7

  • Lettuce (sliced)(1 cup, 1.75 oz): Net Carbs – 0.5

  • Summer squash(5.3 oz): Net Carbs – 3.2

  • Winter squash (pumpkin)(5.3 oz): Net Carbs – 9

  • Celery stalk(3 medium, 4.2 oz): Net Carbs – 1.6

  • Cucumber(5.3 oz): Net Carbs – 2.2

  • Spinach, cooked(½ cup, 3.2 oz): Net Carbs – 1.2

  • Kale (Italian dark-leaf)(5.3 oz): Net Carbs – 2.1

  • Kale (curly)(5.3 oz): Net Carbs – 5.4

  • Cabbage (white)(5.3 oz): Net Carbs – 5

  • Cabbage (red)(5.3 oz): Net Carbs – 7.9

  • Onion, white (sliced)(¼ cup, 1.4 oz): Net Carbs – 2.2

  • Peppers (green)(4.2 oz): Net Carbs – 3.5

  • Peppers (red)(4.2 oz): Net Carbs – 4.7

  • Tomatoes, chopped(1 cup, 6.3 oz): Net Carbs – 4.8

  • Eggplant (aubergine)(5.3 oz): Net Carbs – 3.5

  • Broccoli, chopped(5.3 oz): Net Carbs – 6.1

  • Garlic(1 clove): Net Carbs – 0.9

  • Cauliflower(5.3 oz): Net Carbs – 4.5

  • Mushrooms, white(5.3 oz): Net Carbs – 3.4

  • Mushrooms, brown(5.3 oz): Net Carbs – 5.6

  • Swiss chard, sliced(1 cup, 1.25 oz): Net Carbs – 0.8

*Adapted from http://www.myfitfuel.in/mffblog/ultimate-list-ketogenic-diet-foods-vegetarian/

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