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