Is Roasted Nut & Seed Dukkah, homemade Keto?

Calories from carbs 11%, protein 12%, fat 77%

Nutritional data per oz (28.3 grams)

Net carbs3.8grams
Protein4.3grams
Fat11.8grams
Calories137kcal
Total carbs6.6gramsFiber2.8gramsSugars0.9gramsSaturated fat1.4gramsSodium558mg(24% RDA)Magnesium57mg(14% RDA)Potassium217mg(11% EMR)

Nutritional data per tbsp (6 grams)

Net carbs0.8grams
Protein0.9grams
Fat2.5grams
Calories29kcal
Total carbs1.4gramsFiber0.6gramsSugars0.2gramsSaturated fat0.3gramsSodium118mg(5% RDA)Magnesium12mg(3% RDA)Potassium46mg(2% EMR)

Nutritional data per tsp (2 grams)

Net carbs0.3grams
Protein0.3grams
Fat0.8grams
Calories10kcal
Total carbs0.5gramsFiber0.2gramsSugars0.1gramsSaturated fat0.1gramsSodium39mg(2% RDA)Magnesium4mg(1% RDA)Potassium15mg(1% EMR)

Nutritional data per ml (0.4 grams)

Net carbs0.1grams
Protein0.1grams
Fat0.2grams
Calories2kcal
Total carbs0.1gramsFiber0gramsSugars0gramsSaturated fat0gramsSodium8mg(0% RDA)Magnesium1mg(0% RDA)Potassium3mg(0% EMR)

Nutritional data per dl (42.3 grams)

Net carbs5.6grams
Protein6.3grams
Fat17.6grams
Calories204kcal
Total carbs9.9gramsFiber4.2gramsSugars1.4gramsSaturated fat2.1gramsSodium831mg(36% RDA)Magnesium85mg(21% RDA)Potassium324mg(16% EMR)

Nutritional data per fl oz (12.5 grams)

Net carbs1.7grams
Protein1.9grams
Fat5.2grams
Calories60kcal
Total carbs2.9gramsFiber1.3gramsSugars0.4gramsSaturated fat0.6gramsSodium246mg(11% RDA)Magnesium25mg(6% RDA)Potassium96mg(5% EMR)

Nutritional data per 100 grams

Net carbs13.3grams
Protein15grams
Fat41.7grams
Calories483kcal
Total carbs23.3gramsFiber10gramsSugars3.3gramsSaturated fat5gramsSodium1,967mg(86% RDA)Magnesium200mg(50% RDA)Potassium767mg(38% 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.
    • Prioritize vegetables that grow above ground like leafy greens, cauliflower, and zucchini as they tend to be lower in carbs.
    • Limit high-carb vegetables like potatoes, corn, and peas.
  2. Always consider the serving size

    When counting carbs, follow 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.
    • Be mindful of portion sizes, especially with nuts and seeds, as they can add up quickly in carbs.

    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 minimize the consumption of ultra-processed foods, especially if they are high in sugar.

    • Opt for organic and grass-fed options when possible to ensure you're consuming higher-quality nutrients.
    • Choose healthy fats like avocados, olive oil, coconut oil, and butter from grass-fed cows.
    • Avoid trans fats and hydrogenated oils commonly found in processed foods.
  4. Watch out for hidden sugars and carbs

    • Read labels carefully to spot hidden sugars and high-carb ingredients in packaged foods. Terms like "fructose," "glucose," "maltodextrin," and "corn syrup" indicate added sugars.
    • Beware of sugar alcohols and artificial sweeteners, as some can still impact blood sugar levels and may cause digestive issues.
    • Focus on natural sweeteners like stevia, which has minimal impact on blood sugar.
  5. Stay hydrated and get enough electrolytes

    • Dehydration and electrolyte imbalances can be common when starting a keto diet. Drink plenty of water and consider supplementing with electrolytes.
    • Incorporate bone broth, leafy greens, and avocados to boost your electrolyte intake naturally.
  6. Listen to your body

    • Everyone's body reacts differently to certain foods. Pay attention to how your body responds to different ingredients and adjust accordingly.
    • Keep a food diary to track what you eat and how it affects your ketosis and overall well-being.

By considering these factors, you can make more informed decisions about what to include in your ketogenic diet, ensuring you stay on track and maintain optimal health.

How is KetoDiet Different from Other Apps?

  • Free content added daily including recipes, articles, expert advice and more.
  • Accuracy is crucial for a low-carb diet - we don't crowdsource nutritional data.
  • We keep your data private - KetoDiet is not a free app in exchange for your data.

BestApp.com best keto apps 2022

KetoDiet stands out for its in-depth progress tracking features, which include the ability to track your weight, body fat percentage, measurements, macronutrients, electrolytes, water intake, activity, mood, energy levels, ketones, blood glucose, and blood lipids.

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The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources. Browse recipes, adjust serving sizes, and review detailed, accurate nutrition facts to stay on track.
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