Protein : Two cups of shredded iceberg lettuce contains 1.3 grams of protein. Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet 3) Quality over quantityįood quality is just as important as the amount of carbohydrates in your diet. Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs). Carbohydrates : Two cups of shredded iceberg lettuce have 4.3 grams of carbs, which includes 1.7 grams of fiber and 2.8 grams of naturally occurring sugars. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low. Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. When counting carbs, follow at the amount of net carbohydrates 'per serving' such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs 2) Always consider the serving size When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider: 1) Keep your carbohydrates lowĭepending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds. In restaurants, ask for oil and vinegar to dress your salad, request sauces. When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. Read food labels carefully, particularly on condiments.

Carbs in iceberg lettuce