Brands
How Many Carbs On Keto? A Practical Guide.
By: Admin On: 6 March 2025
Counting carbs and ketosis Learn how many carbs on keto are right for you and how to simplify your food choices to help you stay on track.
When starting the keto diet, there's one golden question everyone asks. How many carbs can I eat and still stay in ketosis? If you've toyed with the idea of going keto or are already partway through your low-carb adventure, understanding carb intake is essential to your success.
This guide will break down everything you need to know about carbs on the ketogenic diet, from how carbs affect your body to practical tips for staying in that coveted state of ketosis. You’ll learn exactly how many carbs on keto are right for you and how to simplify your food choices to help you stay on track.
What Is The Keto Diet?
The ketogenic diet, or keto for short, is a low-carb, high-fat diet aimed at shifting your body’s primary energy source from carbohydrates to fat. This state is called ketosis and is the hallmark of keto success.
What is Ketosis?
Ketosis is a metabolic state where your body uses fat as its primary energy source instead of carbohydrates. This happens when you significantly reduce your carbohydrate intake, lowering blood glucose levels and depleting glycogen stores. Without enough glucose for energy, your liver starts breaking down fats into molecules called ketones, which can be used by your brain, muscles, and other tissues as fuel.
Why does this matter?
Carbs are your body’s default energy source. By slashing carb intake, you force your system to adapt, burning fat stores more efficiently. For many, this means weight loss, reduced inflammation, and increased energy, among other benefits.
However, there’s one catch—carbs must be tightly controlled. If you eat too many, you can drop out of ketosis entirely. But how many carbs are "too many"? Let's explore the numbers.
How Many Carbs Per Day on Keto?
The standard ketogenic diet ratios are 70% fat, 20% protein, and 10% carbs. This means that 70 percent of your daily calorie intake should come from fat, 20 percent from protein, and just 10 percent from carbohydrates.
The general rule of thumb is to limit your carb intake to 20–50 grams of net carbs per day.
Understanding Net Carbs
You may have noticed the emphasis on net carbs. This is because not all carbs are created equal. "Net carbs" refer to total carbohydrates minus dietary fibre (and sometimes sugar alcohols, depending on the context). Fibre doesn't spike insulin or blood sugar, so it doesn't typically interfere with ketosis.
For example, one cup of raw spinach contains about 3.6 grams of total carbs, but 2.2 grams are fibre. That leaves you with just 1.4 grams of net carbs.
A 60g portion of rice, on the other hand, contains about 53 grams of total carbs but only 2 grams of fibre. That's 51 grams of net carbs! Visually, once cooked, this looks like roughly a cup of rice.
So when calculating grams of carbs on keto, make sure to focus on net carbs (not total) and choose high-fibre options whenever possible.
Navigating The Carb Conundrum
But counting grams of carbs is not the only way to figure out your carbohydrate intake. It is the method officially associated with the keto diet and may offer just the precision you need, but other strategies can also help you manage your carbohydrate intake effectively.
Going from high-carb directly to keto can be a pretty rough transition, and it can be helpful to first get a grasp of where on that carbohydrate spectrum you sit. Some people can jump from a high-carb diet directly into keto without any problem, but for others, it may be more helpful to gradually decrease their carb intake over time. This can make the transition easier and help prevent some of the common symptoms experienced when adapting to a low-carb or ketogenic diet.
Understanding how carbohydrates work in the body and learning how to effectively manage your carb intake is key to success on the keto diet. The next section aims to bridge that gap.
The Glycemic Index and The Glycemic Load
The glycemic index and its cousin, glycemic load, are helpful tools for understanding how different foods impact blood sugar levels, making it easier to manage your intake effectively. Developed for the management of blood sugar levels, it is, however, a useful guide for those following the keto diet, particularly if you are new to controlling your carb intake.
The Glycemic Index (GI)
The glycemic index (GI) is a numerical scale that measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption.
Foods are ranked on a scale from 0 to 100, with higher values indicating that the food causes a more rapid increase in blood glucose. Low-GI foods, which rank at 55 or below, are digested and absorbed more slowly, leading to more stable blood sugar levels.
Why does this matter?
For those following the keto diet, understanding the glycemic index helps manage carbohydrate intake more effectively. Remember, the keto diet relies on maintaining a state of ketosis, where the body burns fat for energy instead of carbohydrates.
Consuming high-GI foods can cause a spike in blood sugar and insulin levels, which may disrupt ketosis and hinder your progress. Low-GI foods, on the other hand, have a minimal impact on blood sugar, making them a better choice for staying in ketosis and supporting steady energy levels throughout the day.
OK, so what's glycemic load?
The Glycemic Load (GL)
Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the amount of carbohydrates it contains in a typical serving. While the GI tells you how quickly a carbohydrate food is likely to raise your blood sugar levels, the GL gives a more complete picture by considering portion size alongside the carbohydrate's impact.
This makes glycemic load a more practical tool for understanding how a particular food might affect your blood sugar in real-world eating scenarios. Foods with a low glycemic load are generally better for maintaining steady energy levels and managing blood sugar, which is especially important for those following a keto diet or looking to avoid blood sugar spikes.
Comparing Net Carbs with GI and GL
So, where does that leave our net carbs scenario? Do I need to count grams of carbs or not?
Net carbs, glycemic index (GI), and glycemic load (GL) all relate to how carbohydrates in foods impact your body, but they approach the topic from slightly different angles.
Let's recap.
Net carbs focus on the amount of carbohydrates in a food that actually affect blood sugar. This excludes fibre and sugar alcohols, as they are either partially or completely undigested and have a minimal effect on blood glucose levels.
GI, on the other hand, measures how fast a carbohydrate-containing food raises blood sugar on a scale from 0 to 100, with higher values indicating a quicker spike.
GL builds on GI by factoring in the quantity of carbohydrates in a standard serving size of the food, providing a more comprehensive picture of its real-world impact on blood sugar.
When it comes to reaching and maintaining ketosis, it is net carbs that can make all the difference by giving you the precision you need to balance this delicate metabolic state.
But the glycemic index and, more importantly, the glycemic load, can give you a framework on which to build your food choices.
Using GL in the Keto Diet
So, we have ditched GI in favour of GL, as it allows us to think in terms of portion size. When you are controlling your food intake, especially for weight loss, knowing what a portion of food looks like on the plate is crucial.
Let's get back to our concept of a food choices framework.
When you begin any diet, the major concern is to keep things simple. Assessing the current state of your food intake is probably a good place to start. Understanding that you are most likely going to have to make some major changes will aid your transition no end. Trying to crunch the numbers so that you can keep eating bread probably won't.
It goes without saying that keto, low-carb, or any other healthy diet is most beneficial (not to mention easier to follow) when based around minimally processed whole foods. That's a whole lot fewer labels you will have to read for a start!
The GL scoring system
Here's how it works. GL is calculated by multiplying the glycemic index of a food by the amount of carbohydrates (in grams) it contains per serving, then dividing that number by 100.
A lower GL (10 or less) indicates a smaller effect on blood sugar, while a higher GL (20 or more) suggests a greater impact.
By focusing on foods with a low or moderate GL and avoiding those with a high GL, you are off to a good start in not just understanding your carbohydrate intake but also how to bring it under control. And, because it is directly associated with portion sizes, you have an easy-to-estimate guide of what (and how much of it) you need to be eating.
It is worth noting that you don't have to do these calculations for yourself. Most foods, processed or otherwise, now have a GL score available.
Getting Started With The Keto Diet
Building a list of foods you can eat makes everyday eating far easier. Net carbs aside, let's revisit those macro ratios and translate them into real life. Bear with us whilst we work through an example to get to some actual practical advice.
If the average woman needs 2000 kcals per day, and the average man needs 2500 kcals per day, then a 70/20/10 split would look like this...
2000 kcals per day breaks down into 50g carbs, 100g protein, and 155g fat.
2500 kcals per day breaks down into 62g carbs, 125g protein, and 195g fat.
Taking into account that there is no such thing as an average person and that weight loss generally involves a reduction of calories, these are pretty much maximum estimates.
Let's look at those in real terms.
Carbohydrate
30g per day is a more realistic AVERAGE goal for ketosis. In terms of GL scores, that equates to 15 GL per day. Which is actually 10 to 15 portions of non-starchy vegetables per day.
Protein
The recommended amount (keto or not) is, on AVERAGE, 45g per day. If we consider 15g to be a portion, then we need 3 portions per day.
Fat
Which leaves the rest as fat. If we consider that one tablespoon of oil contains roughly 150 kcals and call that a portion, then based on the AVERAGE estimates for a woman, we would need 9 portions each day.
This might all sound overly complicated, but what could be simpler than counting portions per day?
But what's in a portion?
A portion of carbs
It makes sense that the higher the glycemic load of a food, the smaller the portion should be. So for 1 GL, you could have a handful of broccoli or half a cucumber or a large handful of spinach or lettuce. You could also have a whole avocado, which incidentally counts as two of your fat portions, too.
Going up the scale, for 2 GL, you could have one medium tomato or half an onion. A small carrot comes in at 3 GL. Theoretically, foods with a score of lower than 10 GL are considered low on the scale, but you won't get many of those in and remain in ketosis. One small banana, for example, will cost you 10 GL.
Out of interest, 3 small new potatoes come in at 16 GL, or you could have a handful of fries for 22 GL. One-third of a corn cob is 14 GL.
Filling half of your plate with veggies at each meal is clearly the only way to go.
A portion of protein
A portion of protein is generally considered to be a handful or a pack of playing cards. It is much simpler than working out carbs.
1 small chicken thigh with skin (50g), a small steak (100g), or a small fillet of salmon (55g) are all one portion of protein. As are two eggs, a handful of nuts (100g), or a wedge of Brie (75g).
Three of those a day, and you are done. It's surprisingly little.
A portion of fat
Some foods get counted as fat, too. Like our avocado above, for example. But when you are aiming for a high fat ratio, trust us when we say this is a blessing, not a curse.
Protein foods often double up as fat portions. 2 chicken thighs are one portion of fat, whilst a rib eye steak is slightly more at one and a half. As we saw before, 1 tablespoon oil (be it olive, coconut, or whatever) is also one portion; two eggs are one portion, as is your wedge of Brie or handful of nuts and seeds.
Exploring keto? Read more in our article 'Getting started with the keto diet. '
Keto-Friendly Foods Low in Carbs
Here’s a quick guide to some excellent keto-approved options.
Low-Carb Vegetables
These veggies are nutrient-packed and low in carbs, making them perfect for keto.
- Leafy Greens like spinach, kale, and arugula
- Cruciferous Vegetables, including broccoli and cauliflower
- Zucchini and other summer squashes
- Asparagus and bell peppers
- Mushrooms for their versatility and umami flavour
Keto-Friendly Proteins
Focus on high-quality protein sources that are rich in healthy fats.
- Fatty Fish such as salmon, mackerel, and sardines
- Poultry like chicken thighs with skin or duck
- Grass-Fed Meat, including beef, lamb, or pork
- Eggs, which are incredibly versatile and nutrient-dense
Healthy Fats
These fats are essential to maintaining energy levels and satiety.
- Avocados and avocado oil
- Olive oil and olives
- Coconut oil or MCT oil
- Nuts and Seeds like macadamias, almonds, chia seeds, and flaxseeds
- Butter and ghee, preferably grass-fed
Check out our article 'The Keto Food List Explained' for a more in-depth look at keto-approved foods.
Adjusting Your Carb Intake Over Time
We have looked at some ways to make life simpler when starting a keto diet by paying attention to glycemic load and getting familiar with portion sizes. Even just these simple measures will see you well on your way to a healthier diet and all the benefits it can bring.
Yet that does not necessarily mean you will be in, or stay in, ketosis. It might, but the key to any diet is understanding your own needs and tweaking the process according to what works best for you. And that's where the fine-tuning and the precision of counting net carbs come in.
Finding Your Carb Tolerance
Identifying your personal carb limit to maintain ketosis is a crucial step in mastering this dietary approach. Everyone's metabolism and lifestyle are unique, so the amount of carbohydrates you can consume while staying in ketosis might differ from someone else’s.
To figure this out, start by monitoring your daily carb intake and tracking your body’s responses, such as checking your ketone levels using urine strips or a blood ketone meter. Most individuals find their limit falls between 20-50 grams of net carbs per day, but it’s important to experiment and adjust based on your specific goals, activity level, and how your body reacts.
By finding your sweet spot, you’ll be better equipped to maintain ketosis and enjoy its benefits while still having flexibility in your diet.
Determining your ideal carb intake is often a process of trial and error, and that's completely normal. Start by setting a baseline carb goal within the recommended range, such as 30 grams of net carbs per day. Stick to this amount for at least a week while keeping track of your ketone levels, energy, mood, and overall well-being. If you’re not achieving ketosis or feel sluggish, try lowering your intake slightly and observe any changes over the next few days.
On the other hand, if you’re consistently in ketosis and want to experiment with more flexibility, gradually increase your carb intake in small increments, such as 5 grams at a time, while continuing to monitor your body’s response.
Remember, everyone’s metabolism is unique, so patience and careful adjustments will help you find the balance that works best for you.
Signs You Might Need to Adjust
Too many carbs?
Obviously, one of the most noticeable signs that you’re consuming too many carbs on keto is being kicked out of ketosis. This can be identified by an increase in your blood sugar levels, which can be measured using a blood glucose or ketone meter.
Yet, there are other signals to look out for. These might include carb cravings, sudden energy crashes, or a return of brain fog and sluggishness. You might also notice bloating or other digestive discomforts as your body reacts to the extra carbohydrates.
If weight loss is part of your goal on keto, stalled progress or unexpected weight gain can also signal that your carb intake may be too high. Pay close attention to your body's cues, and don't hesitate to make adjustments to your diet as needed to stay on track.
Too few carbs?
Of course, this can go the other way as well.
When your carb intake is too restrictive, your body will often send clear signals that it's not getting enough. Common signs include persistent fatigue, difficulty focusing, and feeling unusually irritable or moody. You might also experience headaches or dizziness, as your brain relies on a small amount of glucose to function optimally, even while on keto. Finding it hard to sleep can be an issue, often resolved with a slight increase in carb intake.
Another red flag can be a noticeable drop in physical performance, particularly during high-intensity activities or workouts. If you’re feeling constantly drained or struggling to recover, it may be an indicator that your body needs a bit more carbohydrate intake.
Remember, the goal is to find a healthy balance where you feel energized and capable while staying within your ketogenic framework. You must also consider the possibility that a keto lifestyle is simply not for you and maybe switch to a low carb approach instead.
A final word
Understanding carb intake is the key to keto success. It’s all about listening to your body, experimenting with what works best, and making adjustments as needed. Whether you’re reducing carbs further to stay in ketosis or strategically using them to boost performance and energy, the key is finding a sustainable approach that supports your goals.
Remember, keto isn’t one-size-fits-all—it’s about finding the balance that works for you.
Don't forget to check out our range of keto granola, designed to help you balance your carb intake whilst still enjoying a healthy breakfast cereal.