Is Labneh Cheese, homemade (KetoDiet blog) Keto?

Calories from carbs 14%, protein 33%, fat 53%

Nutritional data per oz (28.3 grams)

Net carbs1.5grams
Protein3.5grams
Fat2.5grams
Calories43kcal
Total carbs1.5gramsFiber0gramsSugars1.5gramsSaturated fat1.3gramsSodium37mg(2% RDA)Magnesium5mg(1% RDA)Potassium101mg(5% EMR)

Nutritional data per serving (about 1/4 cup) (60 grams)

Net carbs3.2grams
Protein7.5grams
Fat5.3grams
Calories90kcal
Total carbs3.2gramsFiber0gramsSugars3.2gramsSaturated fat2.7gramsSodium78mg(3% RDA)Magnesium10mg(3% RDA)Potassium213mg(11% EMR)

Nutritional data per tbsp, level (15 grams)

Net carbs0.8grams
Protein1.9grams
Fat1.3grams
Calories23kcal
Total carbs0.8gramsFiber0gramsSugars0.8gramsSaturated fat0.7gramsSodium19mg(1% RDA)Magnesium3mg(1% RDA)Potassium53mg(3% EMR)

Nutritional data per tbsp, heaped (30 grams)

Net carbs1.6grams
Protein3.8grams
Fat2.6grams
Calories45kcal
Total carbs1.6gramsFiber0gramsSugars1.6gramsSaturated fat1.3gramsSodium39mg(2% RDA)Magnesium5mg(1% RDA)Potassium107mg(5% EMR)

Nutritional data per cup (240 grams)

Net carbs12.8grams
Protein30grams
Fat21.2grams
Calories360kcal
Total carbs12.8gramsFiber0gramsSugars12.7gramsSaturated fat10.6gramsSodium311mg(14% RDA)Magnesium41mg(10% RDA)Potassium852mg(43% EMR)

Nutritional data per ml (1 grams)

Net carbs0.1grams
Protein0.1grams
Fat0.1grams
Calories2kcal
Total carbs0.1gramsFiber0gramsSugars0.1gramsSaturated fat0gramsSodium1mg(0% RDA)Magnesium0mg(0% RDA)Potassium4mg(0% EMR)

Nutritional data per dl (101.4 grams)

Net carbs5.4grams
Protein12.7grams
Fat8.9grams
Calories152kcal
Total carbs5.4gramsFiber0gramsSugars5.4gramsSaturated fat4.5gramsSodium132mg(6% RDA)Magnesium17mg(4% RDA)Potassium360mg(18% EMR)

Nutritional data per tbsp (15 grams)

Net carbs0.8grams
Protein1.9grams
Fat1.3grams
Calories23kcal
Total carbs0.8gramsFiber0gramsSugars0.8gramsSaturated fat0.7gramsSodium19mg(1% RDA)Magnesium3mg(1% RDA)Potassium53mg(3% EMR)

Nutritional data per tsp (5 grams)

Net carbs0.3grams
Protein0.6grams
Fat0.4grams
Calories8kcal
Total carbs0.3gramsFiber0gramsSugars0.3gramsSaturated fat0.2gramsSodium6mg(0% RDA)Magnesium1mg(0% RDA)Potassium18mg(1% EMR)

Nutritional data per fl oz (30 grams)

Net carbs1.6grams
Protein3.8grams
Fat2.6grams
Calories45kcal
Total carbs1.6gramsFiber0gramsSugars1.6gramsSaturated fat1.3gramsSodium39mg(2% RDA)Magnesium5mg(1% RDA)Potassium107mg(5% EMR)

Nutritional data per 100 grams

Net carbs5.3grams
Protein12.5grams
Fat8.8grams
Calories150kcal
Total carbs5.3gramsFiber0gramsSugars5.3gramsSaturated fat4.4gramsSodium130mg(6% RDA)Magnesium17mg(4% RDA)Potassium355mg(18% 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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