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Grains, legumes and starches on keto: net carbs per 100 g

Our database has 803 foods in this category: 6 labelled “Keto: yes” and 44 “Keto: in moderation”. Here are the 100 with the fewest net carbs per 100 g.

Foods in this list

  • Konjac rice

    Keto: yes
    Protein (g per 100 g): 0.1Fat (g per 100 g): 0.1Energy (kcal per 100 g): 6Net carbs (g per 100 g): 1.3
    Grains and pasta

  • Oats and 3 super seeds

    Keto: yes
    Protein (g per 100 g): 0.3Fat (g per 100 g): 0.8Energy (kcal per 100 g): 20Net carbs (g per 100 g): 2.7
    Grains and pasta

  • Wheat and rye toast bread — Apo Ton Topo Mas

    Keto: yes
    Protein (g per 100 g): 0.8Fat (g per 100 g): 0.3Energy (kcal per 100 g): 18Net carbs (g per 100 g): 2.8
    Baked goods

  • Snack bread roll

    Keto: yes
    Protein (g per 100 g): 14.1Fat (g per 100 g): 68.2Energy (kcal per 100 g): 682Net carbs (g per 100 g): 3.1
    Baked goods

  • Kidney bean sprouts, raw

    Keto: yes
    Protein (g per 100 g): 4.2Fat (g per 100 g): 0.5Energy (kcal per 100 g): 29Net carbs (g per 100 g): 4.1
    Legumes

  • Kidney bean sprouts, boiled

    Keto: yes
    Protein (g per 100 g): 4.8Fat (g per 100 g): 0.6Energy (kcal per 100 g): 33Net carbs (g per 100 g): 4.7
    Legumes

  • Peas, medium — Marata

    Keto: in moderation
    Protein (g per 100 g): 5.0Fat (g per 100 g): 0.9Energy (kcal per 100 g): 59Net carbs (g per 100 g): 5.4
    Legumes

  • Oats Fiber Plus

    Keto: in moderation
    Protein (g per 100 g): 0.2Fat (g per 100 g): 1.6Energy (kcal per 100 g): 39Net carbs (g per 100 g): 5.6
    Grains and pasta

  • Soybean sprouts, steamed

    Keto: in moderation
    Protein (g per 100 g): 8.5Fat (g per 100 g): 4.5Energy (kcal per 100 g): 81Net carbs (g per 100 g): 5.7
    Legumes

  • Steamed chickpeas

    Keto: in moderation
    Protein (g per 100 g): 9.6Fat (g per 100 g): 2.8Energy (kcal per 100 g): 127Net carbs (g per 100 g): 6.2
    Legumes

  • Fresh broad beans, boiled

    Keto: in moderation
    Protein (g per 100 g): 4.8Fat (g per 100 g): 0.5Energy (kcal per 100 g): 62Net carbs (g per 100 g): 6.5
    Legumes

  • Hummus

    Keto: in moderation
    Protein (g per 100 g): 5.5Fat (g per 100 g): 19.0Energy (kcal per 100 g): 231Net carbs (g per 100 g): 6.7
    Legumes

  • Lupins, boiled

    Keto: in moderation
    Protein (g per 100 g): 15.6Fat (g per 100 g): 2.9Energy (kcal per 100 g): 119Net carbs (g per 100 g): 7.1
    Legumes

  • Broad beans, immature seeds, raw

    Keto: in moderation
    Protein (g per 100 g): 5.6Fat (g per 100 g): 0.6Energy (kcal per 100 g): 72Net carbs (g per 100 g): 7.5
    Legumes

  • Hummus with Florina peppers — Ifantis

    Keto: in moderation
    Protein (g per 100 g): 6.8Fat (g per 100 g): 23.2Energy (kcal per 100 g): 278Net carbs (g per 100 g): 7.5
    Legumes

  • Oats — Karpos

    Keto: in moderation
    Protein (g per 100 g): 1.2Fat (g per 100 g): 1.5Energy (kcal per 100 g): 54Net carbs (g per 100 g): 8.0
    Grains and pasta

  • Wheat toasts — Vosinaki

    Keto: in moderation
    Protein (g per 100 g): 1.6Fat (g per 100 g): 0.8Energy (kcal per 100 g): 47Net carbs (g per 100 g): 8.2
    Baked goods

  • Soybean sprouts, stir-fried

    Keto: in moderation
    Protein (g per 100 g): 13.1Fat (g per 100 g): 7.1Energy (kcal per 100 g): 125Net carbs (g per 100 g): 8.6
    Legumes

  • Broad beans, mature seeds, canned

    Keto: in moderation
    Protein (g per 100 g): 5.5Fat (g per 100 g): 0.2Energy (kcal per 100 g): 71Net carbs (g per 100 g): 8.7
    Legumes

  • Oat bran, cooked

    Keto: in moderation
    Protein (g per 100 g): 3.2Fat (g per 100 g): 0.9Energy (kcal per 100 g): 40Net carbs (g per 100 g): 8.8
    Grains and pasta

  • Toasts — Elite

    Keto: in moderation
    Protein (g per 100 g): 2.0Fat (g per 100 g): 2.0Energy (kcal per 100 g): 45Net carbs (g per 100 g): 9.0
    Baked goods

  • Grains — Bonduelle

    Keto: in moderation
    Protein (g per 100 g): 2.4Fat (g per 100 g): 0.6Energy (kcal per 100 g): 60Net carbs (g per 100 g): 9.4
    Grains and pasta

  • Hummus, shop-bought

    Keto: in moderation
    Protein (g per 100 g): 7.8Fat (g per 100 g): 17.8Energy (kcal per 100 g): 237Net carbs (g per 100 g): 9.5
    Legumes

  • Black beans, canned

    Keto: in moderation
    Protein (g per 100 g): 6.0Fat (g per 100 g): 0.3Energy (kcal per 100 g): 91Net carbs (g per 100 g): 9.7
    Legumes

  • Instant porridge, plain, made with water

    Keto: in moderation
    Protein (g per 100 g): 2.4Fat (g per 100 g): 1.4Energy (kcal per 100 g): 68Net carbs (g per 100 g): 10.0
    Breakfast cereals

  • Broad beans, in pod, raw

    Keto: in moderation
    Protein (g per 100 g): 7.9Fat (g per 100 g): 0.7Energy (kcal per 100 g): 88Net carbs (g per 100 g): 10.1
    Legumes

  • Farina (semolina porridge), made with water and salt

    Keto: in moderation
    Protein (g per 100 g): 1.8Fat (g per 100 g): 0.3Energy (kcal per 100 g): 53Net carbs (g per 100 g): 10.1
    Breakfast cereals

  • Kidney beans, all types, canned

    Keto: in moderation
    Protein (g per 100 g): 5.2Fat (g per 100 g): 0.6Energy (kcal per 100 g): 84Net carbs (g per 100 g): 10.2
    Legumes

  • Black-eyed beans, mature seeds, canned, plain

    Keto: in moderation
    Protein (g per 100 g): 4.7Fat (g per 100 g): 0.6Energy (kcal per 100 g): 77Net carbs (g per 100 g): 10.3
    Legumes

  • Porridge made with water, unsalted

    Keto: in moderation
    Protein (g per 100 g): 2.5Fat (g per 100 g): 1.5Energy (kcal per 100 g): 71Net carbs (g per 100 g): 10.3
    Breakfast cereals

  • Porridge made with water, with salt

    Keto: in moderation
    Protein (g per 100 g): 2.5Fat (g per 100 g): 1.5Energy (kcal per 100 g): 71Net carbs (g per 100 g): 10.3
    Breakfast cereals

  • Oat rusk bites — Ntourountous

    Keto: in moderation
    Protein (g per 100 g): 1.9Fat (g per 100 g): 1.8Energy (kcal per 100 g): 69Net carbs (g per 100 g): 10.4
    Grains and pasta

  • Beans

    Keto: in moderation
    Protein (g per 100 g): 7.0Fat (g per 100 g): 6.7Energy (kcal per 100 g): 128Net carbs (g per 100 g): 10.8
    Legumes

  • Wholemeal toasted bread — Kris Kris

    Keto: in moderation
    Protein (g per 100 g): 2.7Fat (g per 100 g): 0.9Energy (kcal per 100 g): 65Net carbs (g per 100 g): 11.0
    Baked goods

  • Giant beans in tomato sauce — Eridanous

    Keto: in moderation
    Protein (g per 100 g): 5.3Fat (g per 100 g): 7.0Energy (kcal per 100 g): 143Net carbs (g per 100 g): 11.6
    Legumes

  • Lentils, boiled with salt

    Keto: in moderation
    Protein (g per 100 g): 9.0Fat (g per 100 g): 0.4Energy (kcal per 100 g): 114Net carbs (g per 100 g): 11.6
    Legumes

  • Wholewheat hot cereal, made with water

    Keto: in moderation
    Protein (g per 100 g): 2.0Fat (g per 100 g): 0.4Energy (kcal per 100 g): 62Net carbs (g per 100 g): 12.1
    Breakfast cereals

  • Barbecue chilli beans (ranch style)

    Keto: in moderation
    Protein (g per 100 g): 5.0Fat (g per 100 g): 1.0Energy (kcal per 100 g): 97Net carbs (g per 100 g): 12.7
    Legumes

  • Black-eyed beans, mature seeds, canned with pork

    Keto: in moderation
    Protein (g per 100 g): 2.7Fat (g per 100 g): 1.6Energy (kcal per 100 g): 83Net carbs (g per 100 g): 13.2
    Legumes

  • Vital wheat gluten

    Keto: in moderation
    Protein (g per 100 g): 75.2Fat (g per 100 g): 1.9Energy (kcal per 100 g): 370Net carbs (g per 100 g): 13.2
    Grains and pasta

  • Black-eyed beans, immature seeds, raw

    Keto: in moderation
    Protein (g per 100 g): 3.0Fat (g per 100 g): 0.4Energy (kcal per 100 g): 90Net carbs (g per 100 g): 13.8
    Legumes

  • Bulgur wheat, cooked

    Keto: in moderation
    Protein (g per 100 g): 3.1Fat (g per 100 g): 0.2Energy (kcal per 100 g): 83Net carbs (g per 100 g): 14.1
    Grains and pasta

  • Dried broad beans, boiled

    Keto: in moderation
    Protein (g per 100 g): 7.6Fat (g per 100 g): 0.4Energy (kcal per 100 g): 110Net carbs (g per 100 g): 14.2
    Legumes

  • Dried black-eyed beans, boiled

    Keto: in moderation
    Protein (g per 100 g): 7.7Fat (g per 100 g): 0.5Energy (kcal per 100 g): 116Net carbs (g per 100 g): 14.3
    Legumes

  • French beans, dried, boiled with salt

    Keto: in moderation
    Protein (g per 100 g): 7.1Fat (g per 100 g): 0.8Energy (kcal per 100 g): 129Net carbs (g per 100 g): 14.6
    Legumes

  • Red beans

    Keto: in moderation
    Protein (g per 100 g): 10.5Fat (g per 100 g): 0.9Energy (kcal per 100 g): 137Net carbs (g per 100 g): 14.8
    Legumes

  • Red kidney beans, canned, rinsed

    Keto: in moderation
    Protein (g per 100 g): 8.1Fat (g per 100 g): 0.9Energy (kcal per 100 g): 121Net carbs (g per 100 g): 14.8
    Legumes

  • Red kidney beans — Kyknos

    Keto: in moderation
    Protein (g per 100 g): 7.4Fat (g per 100 g): 0.5Energy (kcal per 100 g): 110Net carbs (g per 100 g): 14.8
    Legumes

  • Yellow beans, dried, boiled with salt

    Keto: in moderation
    Protein (g per 100 g): 9.2Fat (g per 100 g): 1.1Energy (kcal per 100 g): 144Net carbs (g per 100 g): 14.9
    Legumes

  • Baked beans, canned, no added salt

    Keto: in moderation
    Protein (g per 100 g): 4.8Fat (g per 100 g): 0.4Energy (kcal per 100 g): 105Net carbs (g per 100 g): 15.0
    Legumes

  • Fresh black-eyed beans, boiled

    Keto: no
    Protein (g per 100 g): 3.2Fat (g per 100 g): 0.4Energy (kcal per 100 g): 97Net carbs (g per 100 g): 15.3
    Legumes

  • Wholewheat penne with mushroom sauce

    Keto: no
    Protein (g per 100 g): 4.8Fat (g per 100 g): 3.0Energy (kcal per 100 g): 112Net carbs (g per 100 g): 15.3
    Grains and pasta

  • Red kidney beans, dried, boiled with salt

    Keto: no
    Protein (g per 100 g): 8.7Fat (g per 100 g): 0.5Energy (kcal per 100 g): 127Net carbs (g per 100 g): 15.4
    Legumes

  • Borlotti beans, dried, boiled with salt

    Keto: no
    Protein (g per 100 g): 9.3Fat (g per 100 g): 0.5Energy (kcal per 100 g): 136Net carbs (g per 100 g): 15.9
    Legumes

  • Organic breadsticks — O Fournos tou Thoma

    Keto: no
    Protein (g per 100 g): 6.0Fat (g per 100 g): 20.0Energy (kcal per 100 g): 358Net carbs (g per 100 g): 16.0
    Baked goods

  • Red kidney beans, canned, drained

    Keto: no
    Protein (g per 100 g): 8.0Fat (g per 100 g): 1.1Energy (kcal per 100 g): 124Net carbs (g per 100 g): 16.0
    Legumes

  • Black beans, boiled with salt

    Keto: no
    Protein (g per 100 g): 8.2Fat (g per 100 g): 0.4Energy (kcal per 100 g): 130Net carbs (g per 100 g): 16.1
    Legumes

  • Chickpeas, canned, drained

    Keto: no
    Protein (g per 100 g): 7.1Fat (g per 100 g): 2.8Energy (kcal per 100 g): 139Net carbs (g per 100 g): 16.1
    Legumes

  • Hummus, homemade

    Keto: no
    Protein (g per 100 g): 4.9Fat (g per 100 g): 8.6Energy (kcal per 100 g): 177Net carbs (g per 100 g): 16.1
    Legumes

  • Kidney beans, dried, boiled

    Keto: no
    Protein (g per 100 g): 8.7Fat (g per 100 g): 0.5Energy (kcal per 100 g): 127Net carbs (g per 100 g): 16.4
    Legumes

  • White beans, canned

    Keto: no
    Protein (g per 100 g): 7.3Fat (g per 100 g): 0.3Energy (kcal per 100 g): 114Net carbs (g per 100 g): 16.4
    Legumes

  • Chickpeas, canned, rinsed

    Keto: no
    Protein (g per 100 g): 7.0Fat (g per 100 g): 2.5Energy (kcal per 100 g): 138Net carbs (g per 100 g): 16.6
    Legumes

  • Instant porridge with raisins, made with water

    Keto: no
    Protein (g per 100 g): 2.0Fat (g per 100 g): 1.0Energy (kcal per 100 g): 88Net carbs (g per 100 g): 16.6
    Breakfast cereals

  • Lentils

    Keto: no
    Protein (g per 100 g): 11.3Fat (g per 100 g): 0.9Energy (kcal per 100 g): 141Net carbs (g per 100 g): 16.8
    Legumes

  • Baked beans with beef, canned

    Keto: no
    Protein (g per 100 g): 6.4Fat (g per 100 g): 3.5Energy (kcal per 100 g): 121Net carbs (g per 100 g): 16.9
    Legumes

  • Baked beans, canned, plain or vegetarian

    Keto: no
    Protein (g per 100 g): 4.8Fat (g per 100 g): 0.4Energy (kcal per 100 g): 94Net carbs (g per 100 g): 17.0
    Legumes

  • Instant porridge with cinnamon, made with water

    Keto: no
    Protein (g per 100 g): 2.4Fat (g per 100 g): 1.2Energy (kcal per 100 g): 96Net carbs (g per 100 g): 17.0
    Breakfast cereals

  • Buckwheat, cooked

    Keto: no
    Protein (g per 100 g): 3.4Fat (g per 100 g): 0.6Energy (kcal per 100 g): 92Net carbs (g per 100 g): 17.2
    Grains and pasta

  • Fresh black-eyed beans, frozen, boiled

    Keto: no
    Protein (g per 100 g): 8.5Fat (g per 100 g): 0.7Energy (kcal per 100 g): 132Net carbs (g per 100 g): 17.4
    Legumes

  • Quinoa, cooked

    Keto: no
    Protein (g per 100 g): 4.4Fat (g per 100 g): 1.9Energy (kcal per 100 g): 120Net carbs (g per 100 g): 18.5
    Grains and pasta

  • White beans, boiled with salt

    Keto: no
    Protein (g per 100 g): 9.7Fat (g per 100 g): 0.4Energy (kcal per 100 g): 139Net carbs (g per 100 g): 18.8
    Legumes

  • Black-eyed beans, canned, rinsed

    Keto: no
    Protein (g per 100 g): 6.9Fat (g per 100 g): 1.3Energy (kcal per 100 g): 116Net carbs (g per 100 g): 19.2
    Legumes

  • Spinach penne

    Keto: no
    Protein (g per 100 g): 4.4Fat (g per 100 g): 0.8Energy (kcal per 100 g): 102Net carbs (g per 100 g): 19.4
    Grains and pasta

  • Black beans, canned, rinsed

    Keto: no
    Protein (g per 100 g): 6.9Fat (g per 100 g): 1.3Energy (kcal per 100 g): 118Net carbs (g per 100 g): 19.8
    Legumes

  • Chickpeas, boiled

    Keto: no
    Protein (g per 100 g): 8.9Fat (g per 100 g): 2.6Energy (kcal per 100 g): 164Net carbs (g per 100 g): 19.8
    Legumes

  • Steamed chickpeas — 3 Alfa

    Keto: no
    Protein (g per 100 g): 8.7Fat (g per 100 g): 3.2Energy (kcal per 100 g): 160Net carbs (g per 100 g): 19.8
    Legumes

  • Black-eyed beans, immature seeds, frozen, raw

    Keto: no
    Protein (g per 100 g): 9.0Fat (g per 100 g): 0.7Energy (kcal per 100 g): 139Net carbs (g per 100 g): 20.1
    Legumes

  • Multigrain bread with rye and oats — Katselis

    Keto: no
    Protein (g per 100 g): 4.3Fat (g per 100 g): 2.7Energy (kcal per 100 g): 135Net carbs (g per 100 g): 21.0
    Baked goods

  • Lentil sprouts, stir-fried, unsalted

    Keto: no
    Protein (g per 100 g): 8.8Fat (g per 100 g): 0.5Energy (kcal per 100 g): 101Net carbs (g per 100 g): 21.2
    Legumes

  • Lupins, mature seeds, raw

    Keto: no
    Protein (g per 100 g): 36.2Fat (g per 100 g): 9.7Energy (kcal per 100 g): 371Net carbs (g per 100 g): 21.5
    Legumes

  • Brown rice, medium-grain, cooked

    Keto: no
    Protein (g per 100 g): 2.3Fat (g per 100 g): 0.8Energy (kcal per 100 g): 112Net carbs (g per 100 g): 21.7
    Grains and pasta

  • Wheat bran, crude

    Keto: no
    Protein (g per 100 g): 15.6Fat (g per 100 g): 4.3Energy (kcal per 100 g): 216Net carbs (g per 100 g): 21.7
    Grains and pasta

  • Couscous, cooked

    Keto: no
    Protein (g per 100 g): 3.8Fat (g per 100 g): 0.2Energy (kcal per 100 g): 112Net carbs (g per 100 g): 21.8
    Grains and pasta

  • Multigrain oat crispbreads — Faidon

    Keto: no
    Protein (g per 100 g): 20.0Fat (g per 100 g): 37.0Energy (kcal per 100 g): 525Net carbs (g per 100 g): 22.0
    Baked goods

  • Oat crispbreads — Faidon

    Keto: no
    Protein (g per 100 g): 17.0Fat (g per 100 g): 40.0Energy (kcal per 100 g): 539Net carbs (g per 100 g): 22.0
    Breakfast cereals

  • Lentil sprouts, raw

    Keto: no
    Protein (g per 100 g): 9.0Fat (g per 100 g): 0.6Energy (kcal per 100 g): 106Net carbs (g per 100 g): 22.1
    Legumes

  • Ready black-eyed beans — 3 Alfa

    Keto: no
    Protein (g per 100 g): 9.4Fat (g per 100 g): 0.9Energy (kcal per 100 g): 142Net carbs (g per 100 g): 22.1
    Legumes

  • Vegetable macaroni, boiled

    Keto: no
    Protein (g per 100 g): 4.5Fat (g per 100 g): 0.1Energy (kcal per 100 g): 128Net carbs (g per 100 g): 22.3
    Grains and pasta

  • Millet, cooked

    Keto: no
    Protein (g per 100 g): 3.5Fat (g per 100 g): 1.0Energy (kcal per 100 g): 119Net carbs (g per 100 g): 22.4
    Grains and pasta

  • Spelt, cooked

    Keto: no
    Protein (g per 100 g): 5.5Fat (g per 100 g): 0.9Energy (kcal per 100 g): 127Net carbs (g per 100 g): 22.5
    Grains and pasta

  • Pink beans, boiled

    Keto: no
    Protein (g per 100 g): 9.1Fat (g per 100 g): 0.5Energy (kcal per 100 g): 149Net carbs (g per 100 g): 22.6
    Legumes

  • Rice noodles, boiled

    Keto: no
    Protein (g per 100 g): 1.8Fat (g per 100 g): 0.2Energy (kcal per 100 g): 108Net carbs (g per 100 g): 23.0
    Grains and pasta

  • Gluten-free pasta (corn), boiled

    Keto: no
    Protein (g per 100 g): 2.6Fat (g per 100 g): 0.7Energy (kcal per 100 g): 126Net carbs (g per 100 g): 23.1
    Grains and pasta

  • Homemade egg pasta, boiled

    Keto: no
    Protein (g per 100 g): 5.3Fat (g per 100 g): 1.7Energy (kcal per 100 g): 130Net carbs (g per 100 g): 23.5
    Grains and pasta

  • Organic emmer wheat muesli — Bioagros

    Keto: no
    Protein (g per 100 g): 24.0Fat (g per 100 g): 17.2Energy (kcal per 100 g): 396Net carbs (g per 100 g): 23.9
    Breakfast cereals

  • White and red quinoa — Agrino Quick Delivery

    Keto: no
    Protein (g per 100 g): 5.4Fat (g per 100 g): 3.9Energy (kcal per 100 g): 158Net carbs (g per 100 g): 23.9
    Grains and pasta

  • Brown rice, long-grain, cooked

    Keto: no
    Protein (g per 100 g): 2.7Fat (g per 100 g): 1.0Energy (kcal per 100 g): 123Net carbs (g per 100 g): 24.0
    Grains and pasta

  • Egg noodles, boiled with salt

    Keto: no
    Protein (g per 100 g): 4.5Fat (g per 100 g): 2.1Energy (kcal per 100 g): 138Net carbs (g per 100 g): 24.0
    Grains and pasta

  • Pearl barley, cooked

    Keto: no
    Protein (g per 100 g): 2.3Fat (g per 100 g): 0.4Energy (kcal per 100 g): 123Net carbs (g per 100 g): 24.4
    Grains and pasta

  • Fresh pasta, boiled

    Keto: no
    Protein (g per 100 g): 5.2Fat (g per 100 g): 1.1Energy (kcal per 100 g): 131Net carbs (g per 100 g): 24.9
    Grains and pasta
All 803 foods in this category in our database

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