Is this keto food checker free to use?

Yes. The checker is free, works on phones and computers, and needs no sign-up. You can search foods, change portion sizes and build a plate as often as you like.

How are net carbs calculated?

Net carbs are total carbohydrates minus fibre. For sugar alcohols such as erythritol, the tool follows the common approach of counting them as zero net carbs, although some people count part of them. Always check the label on the exact product you buy.

How many net carbs can I eat on keto?

Many keto plans keep net carbs between 20 g and 50 g a day. Stricter plans sit nearer 20 g and more flexible plans go higher. Pick the limit that matches your plan in the tool. If you have a medical condition or take medication, speak to your GP or a registered dietitian first.

What do the green, amber and red results mean?

Green means the amount uses up to a quarter of your daily net carb limit. Amber means between a quarter and a half. Red means more than half, so that portion would use most of your day's carbs.

Why does fruit often show as amber or red?

Most fruit contains natural sugars, so a normal portion can use a big share of a 20 g day. Berries such as strawberries and raspberries are usually the lowest-carb choice, and smaller portions of other fruit may still fit.

Are the carb values exact?

No. The values are typical averages per 100 g or 100 ml, rounded for readability. Brands, recipes and cooking methods vary, so the nutrition label on your product is more accurate. Takeaway and ready-meal values are estimates.

Can I add several foods and see a total?

Yes. Choose a food, set the amount, then press Add to plate. The plate adds up the net carbs and compares the total with your daily limit.

Is a keto diet right for everyone?

Not necessarily. A keto diet is not suitable for everyone, including some people who are pregnant or breastfeeding, have certain medical conditions or take particular medications. This tool gives general food information only, so speak to your GP or a registered dietitian before making big changes to how you eat.

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How the Is it Keto? food checker works

Type any food into the box at the top of this page and the checker shows its net carbs for a typical serving, then tells you in plain words whether it fits a keto diet. You can change the amount, pick your own daily carb limit of 20 g, 30 g or 50 g, and add foods to a plate to see a running total. The list covers more than 500 everyday foods, including UK supermarket staples, drinks, snacks and popular takeaway meals.

What are net carbs?

Net carbs are the carbohydrates your body can use for energy. You work them out by taking the total carbohydrate and subtracting fibre, because fibre is not digested in the same way as sugar and starch. On some labels you will also see sugar alcohols such as erythritol, which many people subtract as well, although not every sugar alcohol behaves the same way. That is why an avocado, which has a fair amount of total carbohydrate, ends up with very few net carbs, while a banana keeps most of its carbs once the fibre is taken away.

How the checker decides if a food is keto-friendly

The checker compares the net carbs in your chosen amount with your daily limit. If the portion uses a quarter of your limit or less, the result is green and the food is keto-friendly. Between a quarter and a half, the result is amber, which means small amounts only. Above half of your limit the result is red, because a single portion would use most of your day's carbs. With a 20 g limit, that means up to 5 g of net carbs is green and anything over 10 g is red. Choose 30 g or 50 g and the same food may move from red to amber, since the limit scales with your plan.

How many carbs can you eat on keto?

Most keto plans keep net carbs somewhere between 20 g and 50 g a day. Stricter plans sit close to 20 g, while more flexible ones go higher. The right number depends on your goals, your activity level and how you feel, so treat the presets here as a guide rather than a prescription. If you have a medical condition, take medication, or are pregnant or breastfeeding, speak to your GP or a registered dietitian before you change how you eat.

Foods that usually fit a keto diet

Meat, fish, eggs, most cheeses, butter, double cream and olive oil have almost no carbohydrate, so they rarely cause trouble. Leafy greens, courgette, cauliflower, broccoli, mushrooms and avocado add fibre and variety with few net carbs. Nuts such as macadamias, pecans and walnuts work well in small handfuls, and berries such as strawberries and raspberries are usually the safest fruit choice in modest portions.

Foods that add up quickly

Bread, pasta, rice, potatoes, most breakfast cereals, fruit juice, fizzy drinks, beer, biscuits, cakes and sweets carry more carbohydrate than many people expect. Sauces and drinks are the classic hidden source. A spoonful of ketchup or sweet chilli sauce, or a single can of cola, can use up a large share of a 20 g day before you have eaten a proper meal. Use the checker to compare a food with its lower-carb swap before you shop or order.

Reading UK food labels

UK labels list carbohydrate and, underneath, the amount that is sugars, while fibre is often shown on its own line. Values are given per 100 g and per serving, so check which one you are reading. Subtract the fibre from the carbohydrate figure to get net carbs. Ingredients are listed by weight, so sugar, glucose syrup, maltodextrin or flour near the top of the list is a sign to look more closely. Sugar-free and reduced-sugar versions can still be high in starch, so the carbohydrate line matters more than the marketing claim on the front.

Eating out and takeaways

At restaurants and takeaways the main protein is often fine, but the extras are not. Ask for grilled meat or fish, swap chips or rice for salad or vegetables, skip the bun or wrap, and go easy on sweet sauces. The meals section of this tool gives typical values for popular dishes such as curries, burgers, pies and pizza. Recipes differ from one place to another, so treat those figures as estimates.

Tips for getting the most from the checker

Start by choosing the daily limit that matches your plan, then search the foods you eat most often and note which ones land in the green zone. Use the amount box to test a realistic portion instead of the typical serving, because a larger bowl or an extra spoonful changes the result quickly. When you plan a day of eating, add each item to your plate and watch the total, so you can see how much room is left for dinner before you have eaten breakfast. The browse list below the checker lets you filter by result, which is a fast way to find keto-friendly snacks and swaps.

About the numbers and their accuracy

Values shown are typical averages per 100 g or 100 ml, rounded for readability, for plain foods and common recipes. Brands, cooking methods and portion sizes differ, so the label on your product always wins. This tool provides general food information and is not medical or dietary advice.

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