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Keto Food Exchanges

Keto Food Exchanges

Carbohydrate exchanges

  • Blueberries
    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
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