What Does 50g of Carbs Look Like? (To Stay In Ketosis)

Understanding Carbs and Ketosis

When following a ketogenic diet, keeping carb intake low is essential for maintaining ketosis. For most people, staying under 50g of net carbs per day is the sweet spot to keep the body in fat-burning mode.

But what does 50g of carbs actually look like? Let’s break it down with real food examples so you can make informed choices while staying in ketosis.

How Net Carbs Are Calculated

Net carbs are the total carbohydrates minus fiber and sugar alcohols (if applicable). Since fiber doesn’t impact blood sugar the same way other carbs do, many people on keto focus on net carbs instead of total carbs.

What 50g of Carbs Looks Like in Different Foods

1. Vegetables (Lower in Carbs, Nutrient-Dense)

• 1 large avocado – 4g net carbs

• 2 cups cooked spinach – 4g net carbs

• 1 cup cooked broccoli – 4g net carbs

• 1 cup zucchini noodles – 3g net carbs

• 2 cups shredded lettuce – 2g net carbs

You can eat a large variety of low-carb veggies and still stay within 50g of net carbs.

2. Fruits (Moderate in Carbs, Best in Small Amounts)

• 1 medium apple – 22g net carbs

• 1 medium banana – 27g net carbs

• ½ cup blueberries – 9g net carbs

• ½ cup strawberries – 5g net carbs

• ½ cup raspberries – 3g net carbs

Berries are the best fruit option for keto due to their low carb content compared to other fruits.

3. Dairy Products (Some Carbs, But Good for Keto)

• 1 cup whole milk – 12g net carbs

• 1 cup plain Greek yogurt – 7g net carbs

• 1 ounce cheddar cheese – 1g net carb

• 1 tablespoon heavy cream – 0.5g net carb

Stick to full-fat dairy and avoid milk to keep carbs in check.

4. Grains and Legumes (High in Carbs, Easy to Exceed 50g)

• 1 slice whole wheat bread – 12g net carbs

• ½ cup cooked rice – 23g net carbs

• ½ cup cooked quinoa – 20g net carbs

• ½ cup black beans – 20g net carbs

• ½ cup lentils – 18g net carbs

Even small portions of grains and legumes can quickly push you past 50g of net carbs.

5. Snacks and Processed Foods

• 1 granola bar – 24g net carbs

• 1 small bag of chips – 30g net carbs

• 1 small donut – 30g net carbs

• 1 serving of pasta (1 cup cooked) – 40g net carbs

Most processed foods are too high in carbs for keto and should be avoided.

Sample Daily Meal Plan to Stay Under 50g of Carbs

Breakfast:

• 2 scrambled eggs with cheese and spinach (3g net carbs)

• 1 tablespoon butter (0g net carbs)

• 1 slice avocado (1g net carb)

Lunch:

• Grilled chicken breast with mixed greens and olive oil dressing (4g net carbs)

• ½ cup roasted zucchini (3g net carbs)

• 1 ounce feta cheese (1g net carb)

Dinner:

• Salmon with roasted broccoli (5g net carbs)

• ½ cup cauliflower rice (3g net carbs)

• 1 tablespoon butter (0g net carbs)

Total for the day: Under 50g net carbs

Final Thoughts

If you’re following a keto diet, keeping carbs under 50g per day is crucial to staying in ketosis. By choosing low-carb vegetables, small amounts of fruit, full-fat dairy, and avoiding grains and processed foods, you can maintain ketosis and enjoy sustained energy levels.

Key Takeaways:

• Vegetables and berries are great low-carb options.

• Avoid grains, legumes, and processed foods to prevent carb overload.

• Plan meals carefully to stay within your daily carb limit.

What’s your go-to low-carb meal? Let me know in the comments!