Keto carb sources

voxace · 05-11-2007, 08:10 AM

Hi,
I just made this little spreadsheet up for my own reference, but some people here might find it useful.
It is a list of carb sources from popular vegetables, fruit and nuts - and it is sorted by the net amount of carbs the food contains.

By net amount I mean I have subtracted fiber from the total amount of carbs - I assume this is how it works. Correct me if I'm wrong.

I gathered all of the data from the USDA National Nutrient Database, which appears to have the same data as nutritiondata.com and Food File Online.

Anyways, enjoy - and if there are any popular 'keto' carb sources out there I have missed, please let me know so I can add them to my list.

Cheers,
Dave

Eileen · 05-11-2007, 09:03 AM

Looks lovely, but some of the measurements don't add up. For instance, if you add up the protein and carb grams of almonds, multiply by 4, and then add fat grams multiplied by 9, you get a total of 619.76 calories, not the 572.56 they give.

So either their maths is wrong, or they have over-estimated the amount of something in the nuts. Probably the carbs. The almonds I buy list carbs at 6.9g per 100g, not 19.74g

voxace · 05-11-2007, 04:20 PM

Should I use total carbs or net carbs to figure out the calories. At the moment I am using net carbs as that makes sense to me if fiber cannot be used for energy.

Also, I realise that food is subject to vary depending on where it is grown and who has tested it.
The food I have at my house even has slightly different values to most of those figures as well, but I thought it would be wise to gather them all from a standard source (the USDA National Nutrient Database).

Again, if there is a better source of info, please let me know.

MUbodbuilder · 05-11-2007, 04:27 PM

from what iv been reading fiber is a must add. im not really counting the fiber in almonds and such. i also try to eat veggies for low cal, high fiber content. otherwise im scared i wont get business done

Eileen · 05-13-2007, 03:31 PM

Quote:

Originally Posted by voxace

Should I use total carbs or net carbs to figure out the calories. At the moment I am using net carbs as that makes sense to me if fiber cannot be used for energy.

Also, I realise that food is subject to vary depending on where it is grown and who has tested it.
The food I have at my house even has slightly different values to most of those figures as well, but I thought it would be wise to gather them all from a standard source (the USDA National Nutrient Database).

Again, if there is a better source of info, please let me know.

I'd go with the labels on your local food unless you know they are wrong. For intance, I was always puzzled why my local Irish beef seemed so much lower in fat and cals than anything in Fitday, until I found that grassfed beef has much less fat than grain fed beef, like the kind you eat in America.