Last updated: December 23, 2025
How Many Carbs on a Keto Diet? Net vs. Total Carbs, Ranges & Food Lists
Quick answer: A ketogenic diet gets most of its calories from fat (70–80%), with limited carbohydrates (5–10%) and moderate protein (10–20%). To reach nutritional ketosis, most people aim for 20–50 g of net carbs per day. Many start more strictly at ~20–30 g net carbs for the first few weeks, then adjust upward toward ~50 g based on energy levels, training demands, and long-term adherence. Keto focuses on net carbs, calculated as: Net carbs = total carbs − fiber − qualifying sugar alcohols.
What You’ll Learn
Net vs. Total Carbs (and How to Count)
Total carbohydrates include all carbs in a food: fiber, sugars, and starches.
Net carbs are the carbs that typically affect blood sugar and ketosis.
Keto emphasizes net carbs because:
Fiber isn’t digested into glucose
Some sugar alcohols have minimal glycemic impact
Formula: Net carbs = Total carbs − Fiber − Sugar alcohols*
*Sugar alcohol notes:
Erythritol → usually counts as 0
Xylitol & sorbitol → often counted partially
Maltitol → higher glycemic impact; many people count all or half
When unsure, it’s best to count conservatively.
Vegetables: Most non-starchy vegetables are low in net carbs because fiber offsets total carbs.
Carb Ranges by Goal & Activity
| Approach | Daily net carbs (typical) | Who it fits | Notes |
|---|---|---|---|
| Strict keto | ~20–30 g | Beginners, therapeutic/strict phases | Easiest entry to ketosis; reassess. |
| Standard keto | ~20–50 g | Ongoing weight loss & general use | Personalize upward if energy/training allow. |
| Targeted/cyclical* | 50+ g on training days (timed) | Very active lifters/athletes | *Closer to “low carb” than classic keto; carbs placed around workouts; very structured. |
Calories, protein intake, sleep, and stress management still drive most outcomes. Set targets with the Calorie Calculator.
What to Eat (and Limit) on Keto
Build plates around:
- Protein: eggs, chicken/turkey, beef/pork (lean where desired), fish (salmon, tuna), tofu/tempeh.
- Non-starchy vegetables: leafy greens, broccoli, zucchini, peppers, mushrooms, cauliflower.
- Fats (measured): olive oil, avocado, nuts/seeds; cheese in modest portions.
Limit/avoid:
- Grains (bread, pasta, most crackers)
- Sugary foods/drinks (juice, candy, desserts)
- Starchy veg (potatoes, corn) and most fruit (small amounts of berries can fit)
Carb strategy basics: Carbs & Weight Loss.
Sample 1-Day Keto Menu (~20–30 g net)
- Breakfast: 2–3 eggs scrambled with spinach and mushrooms in olive oil; 1/2 avocado. (~4–6 g net)
- Lunch: Salmon salad bowl (5–6 oz salmon, mixed greens, cucumbers, tomatoes) with olive-oil + lemon vinaigrette; sunflower seeds. (~6–8 g net)
- Snack: Plain Greek yogurt (unsweetened) with cinnamon and a few raspberries or celery + measured almond butter. (~4–6 g net)
- Dinner: Grilled chicken thighs with roasted zucchini and cauliflower tossed in olive oil, garlic, herbs. (~5–8 g net)
- Hydration: water; on hot/training days, a light electrolyte mix—see Electrolytes: Best Water Supplements.
Label Reading & Hidden Carbs
- Look closely at carbs per serving and serving size: Many “keto” snacks use tiny portions to appear low-carb.
- Calculate net carbs: subtract fiber; count sugar alcohols conservatively (see note above).
- Watch sauces/seasonings: ketchup, BBQ sauce, glazes, and “light” dressings often add sugar. Hot sauce is usually low in calories —see our hot sauce guide.
- Restaurant traps: breading, hidden starch thickeners, and sweet marinades might be hidden carbs; ask for grilled + oil/lemon/herbs for flavor.
Electrolytes, Hydration & Sodium
Early low-carb phases shift water/electrolytes. Hydrate steadily and consider a balanced electrolyte product on active/hot days. If you have high blood pressure, keep sodium moderate and personalize intake with your clinician—see Keto & High Blood Pressure.
Troubleshooting & Common Mistakes
- Going too low on protein: maintain moderate protein intake 10–20% of total calories (~0.8 g/kg) to maintain muscle.
- Ultra-processed “keto” snacks: easy to overeat; build meals from whole foods first.
- All cardio, no lifting: include 2–3 strength sessions per week to preserve lean mass and support metabolic health.
- Carbs aren’t the only variable: calories, protein intake, sleep, and stress still play major roles in results. Use the Calorie Calculator.
Related Reading
- Is a Keto Diet Safe for High Blood Pressure?
- Carbs & Weight Loss: Make Them Work
- Calorie Calculator: Find Your Daily Needs
- Is Rice Good for Weight Loss?
- Are Protein Bars Good for Weight Loss?
- Electrolytes: Best Water Supplements
FAQs
How many carbs should I eat on keto?
Most people land around 20–50 g net carbs/day. Calories should come primarily from fat (70–80%), with limited carbs (5–10%) and moderate protein (10–20%).
Do I count net or total carbs?
Many use net carbs (total − fiber − qualifying sugar alcohols).
Can I eat fruit on keto?
Small amounts of lower-carb fruit (berries) can fit. Most other fruit is higher in carbs; save for refeed/targeted plans.
Do I need to add salt?
Maybe a little during the first weeks, but avoid overdoing sodium—especially if you have high blood pressure. Hydrate and use a balanced electrolyte.
Is 75–100 g carbs still “keto”?
That generally leans more towards low carb, not classic keto, though some very active athletes time carbs and maintain ketosis part of the day.
Disclaimer: This article is for general information only and isn’t medical advice. If you have health conditions (e.g., hypertension, kidney disease, diabetes) or take medications, work with your clinician.
