Last updated: September 15, 2025
How Many Carbs on a Keto Diet? Net vs. Total Carbs, Ranges & Food Lists
Quick answer: Most people aiming for nutritional ketosis keep net carbs around 20–50 g/day. Many start stricter at ~20–30 g net for a few weeks, then personalize up toward ~50 g net if energy, training, and adherence stay solid. (Net carbs = total carbs − fiber − qualifying sugar alcohols.) Very active or cyclical keto approaches may tolerate more carbs targeted around workouts, but that’s closer to low carb than classic keto.
Net vs. Total Carbs (and How to Count)
Net carbs focus on carbs that appreciably affect blood sugar/ketosis.
- Formula:
Net carbs = Total carbs − Fiber − Sugar alcohols* - *Sugar alcohol notes: erythritol usually counts as 0; xylitol/sorbitol often partial; maltitol tends to impact blood sugar more—many people count all or half. When in doubt, start conservative.
- Vegetables: non-starchy veg are typically low net because fiber subtracts out.
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 after 2–4 weeks. |
| 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. |
Your calories, protein, 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 veg: 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
- Scan per-serving carbs and serving size; many “keto” snacks use tiny portions.
- Fiber & sugar alcohols: 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-cal but can be salty—see our hot sauce guide.
- Restaurant traps: breading, hidden starch thickeners, sweet marinades; ask for grilled + oil/lemon/herbs.
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, avoid blanket “add more salt” advice; keep sodium moderate and personalize with your clinician—see Keto & High Blood Pressure.
Troubleshooting & Common Mistakes
- Going too low on protein: aim ~0.7–1.0 g protein per lb goal body weight (1.6–2.2 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/week for body comp and satiety.
- Expecting carbs = only variable: calories, protein, sleep, and stress still dominate 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. Start near 20–30 g to establish ketosis, then personalize.
Do I count net or total carbs?
Many use net carbs (total − fiber − qualifying sugar alcohols). If progress stalls, try counting totals for a week to re-calibrate.
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 BP. Hydrate and use a balanced electrolyte.
Is 75–100 g carbs still “keto”?
That’s generally 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.
