Is Cocoa nibs (cacao nibs), organic Keto?

Calories from carbs 13%, protein 9%, fat 78%

Nutritional data per oz (28.3 grams)

Net carbs5.2grams
Protein3.7grams
Fat14.3grams
Calories164kcal
Total carbs9gramsFiber3.8gramsSugars0.3gramsSaturated fat9.7gramsSodium28mg(1% RDA)Magnesium37mg(9% RDA)Potassium431mg(22% EMR)

Nutritional data per tbsp (14 grams)

Net carbs2.5grams
Protein1.8grams
Fat7grams
Calories81kcal
Total carbs4.4gramsFiber1.9gramsSugars0.1gramsSaturated fat4.8gramsSodium14mg(1% RDA)Magnesium18mg(5% RDA)Potassium213mg(11% EMR)

Nutritional data per cup (120 grams)

Net carbs21.8grams
Protein15.6grams
Fat60.4grams
Calories694kcal
Total carbs37.9gramsFiber16.1gramsSugars1.2gramsSaturated fat41gramsSodium120mg(5% RDA)Magnesium157mg(39% RDA)Potassium1,824mg(91% EMR)

Nutritional data per ml (0.5 grams)

Net carbs0.1grams
Protein0.1grams
Fat0.3grams
Calories3kcal
Total carbs0.2gramsFiber0.1gramsSugars0gramsSaturated fat0.2gramsSodium1mg(0% RDA)Magnesium1mg(0% RDA)Potassium8mg(0% EMR)

Nutritional data per dl (50.7 grams)

Net carbs9.2grams
Protein6.6grams
Fat25.5grams
Calories293kcal
Total carbs16gramsFiber6.8gramsSugars0.5gramsSaturated fat17.3gramsSodium51mg(2% RDA)Magnesium66mg(17% RDA)Potassium771mg(39% EMR)

Nutritional data per tsp (2.5 grams)

Net carbs0.5grams
Protein0.3grams
Fat1.3grams
Calories14kcal
Total carbs0.8gramsFiber0.3gramsSugars0gramsSaturated fat0.9gramsSodium3mg(0% RDA)Magnesium3mg(1% RDA)Potassium38mg(2% EMR)

Nutritional data per fl oz (15 grams)

Net carbs2.7grams
Protein2grams
Fat7.5grams
Calories87kcal
Total carbs4.7gramsFiber2gramsSugars0.2gramsSaturated fat5.1gramsSodium15mg(1% RDA)Magnesium20mg(5% RDA)Potassium228mg(11% EMR)

Nutritional data per 100 grams

Net carbs18.2grams
Protein13grams
Fat50.3grams
Calories578kcal
Total carbs31.6gramsFiber13.4gramsSugars1gramsSaturated fat34.2gramsSodium100mg(4% RDA)Magnesium131mg(33% RDA)Potassium1,520mg(76% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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