Keto Food Exchanges

Carbohydrate exchanges

• Wink Ice Cream, 9.6 gm
• Blueberries, 6.5 gm
• Bob’s Red Mill Xanthan Gum, 1.3 gm
• NOW Xanthan Gum, 1.6 gm
• Choc Zero Milk Chocolate Chips, 2 gm (-0.5 gm fat)
• Choc Zero Chocolate Chips (Mint, Pink, White, and Dark varieties), 1.8 gm (-0.5 gm fat)
• Choc Zero Strawberry White Chocolate Square, 1.7 gm (-0.5 gm fat)
• Choc Zero Keto Almond Bark, 1.6gm (-0.5 gm fat)
• Mission Carb Balance Tortilla, 1.8 gm
• Mr. Tortilla 1 crab Multigrain Tortilla, 2.8 gm
• Alexia Cauliflower Risotto, 12.6 gm
• Honest Kids apple juice (1/2 sugar ½ carb), 20.3 gm
• Sweet Baby Ray’s Buffalo Sauce, 15 gm

Protein exchanges

• Crepini Cauliflower Thins, 10.6 gm (+1 gm fat)
• Morning Star Farms Veggie Breakfast Sausage Links, 7.5 gm (+0.5 gm fat)
• Outer Aisle cauliflower sandwich thins, 10.3 gm (no fat adjustment)
• Good Karma Flax Milk, 48 gm (+0.5 gm fat)
• NOW Almond Flour, 4.8 gm (-1.5 gm fat)
• Justin’s Classic Almond Butter, 5.8 gm (-2.5 gm fat)
• Ripple Unsweetened Original or Vanilla flavored Pea Protein Milk, 53.3 gm
• Ripple Pea Protein Powder Unflavored or Chocolate Flavored, 2.5 gm (+1 gm fat)
• Ratio Keto Yogurt, all flavors, 17.6 gm (-1gm fat)
• Ratio Protein Yogurt, all flavors, 9.1 gm (+1 gm fat)
• Fage Total 5% Plain Yogurt, 16.7 gm
• Bob’s Red Mill Vital Wheat Gluten Flour, 2.2 gm (+1 gm fat)
• Califlour Cauliflower Original Flatbread, 10.8 gm (+0.5 gm fat)
• Schoolyard Snacks Cheese Puffs, all flavors, 3.5 gm (+0.5 gm fat)
• Schoolyard Snacks Cereals, all varieties, 2.5 gm (+1 gm fat)
• Magic Spoon Kosher Cereal, Peanut Butter Flavor, 3 gm (-0.5 gm fat)
• Silk Almond Milk Unsweetened Original, 240 gm (-1.5 gm fat)
• Kirkland Costco Almond Flour, 5.1 gm (-2gm fat)
• Hickory Smoked Uncured Bacon, 5.6 gm (–1.0 gm fat)
• Vermont Minis Uncured Pepperoni Turkey Sticks, 5.6 gm (+0.5 gm fat)

Fat exchanges

• Silk Dairy Free Heavy Whipping Cream, 12 gm