Maximum Carbohydrates

Carbohydrate Values For Food

30 Grams CarbsDuring our Paleo – Keto eating it is important that you only consume a maximum of 30 grams of Carbohydrates per day.

In this list that I will be providing is net carbs including sugars and starches. Fibre is excluded since fibre is fermented into short-chain fatty acids in the large bowel and these are good sources of alternative, non-carbohydrate energy.

An example of this is Linseed Bread because 100 grams of this contains 29 grams of total carbs. 27 Grams of this is made up of Fibre therefore there are only 2 grams of starch and sugar.

Therefore, when you are measuring the carbohydrate values given on labels, they are usually the total amounts which include starches, sugars, and soluble fibre. Try to tease out the net carb figure if you can by subtracting the fibre from the total carbs.

The Carb Manager App which was recommended to me also breaks the total carbs into the net carbs too. It is free and super easy to use.

Carbohydrate Food List

The list provided is net carbs of 100 grams of that food type.


These foods have about 5 grams of net carbs per 100 grams of the food. Basically, that means that they are less than 5% carbs. These can be eaten pretty much as often as you want. Technically you would need to eat 500 grams worth before you run into trouble.


Pak Choi 1.2 grams

Curly Kale 1.3 grams

Spinach 1.4 grams

Asparagus 1.8 grams

Collards 2.0 grams

Marrow 2.0 grams

Courgette 2.1 grams

Swiss Chard 2.1 grams

Mushrooms 2.3 grams

Tomatoes 2.7 grams

Bamboo Shoots 2.8 grams

Aubergine 3.0 grams

Cauliflower 3.0 grams

Cabbage 3.5 grams

Green Beans 3.5 gramsGreen Food

Okra 3.8 grams

Fennel 3.9 grams

Turnip 4.2 grams

Broccoli 4.4 grams

Spring Onions 4.4 grams

Cress 4.9 grams


Alfalfa Sprouts 0.2 grams

Endive 0.3 grams

Chicory 0.7 grams

Watercress 0.8 grams

Celery 1.4 grams

Romaine Lettuce 1.2 grams

Lettuce 1.6 grams

Radish 1.8 grams

Chives 2.0 grams

Avocado 2.0 grams

Olives 3.8 grams

Cucumber 3.1 grams


Hemp Seed 2.8 grams

Brazil Nuts 4.0 grams

Pecans 4.0 grams


Rhubarb 2.7 grams


Linseed/Flaxseed 2.0 grams


Vinegars 0.0 grams

Sunflower Lecithin 0.0 grams

Soy Sauce 4.1 grams

Amber Food

These foods have between 5 – 10 grams of carbohydrates per 100 grams. Measure these carefully.


Brussel Sprouts 5.2 grams

Artichoke 6.0 grams

Pumpkin 6.5 grams

Corn/Baby Sweetcorn 6.5 grams

Swede 6.7 grams

Celeriac 7.2 grams

Beetroot 7.2 grams

Carrots 7.2 grams

Onions 7.3 grams


Capsicum Pepper 7.5 grams


Coconut 6.0 grams

Almond 6.0 grams

Macadamia Nuts 6.0 grams

Walnuts 7.0 grams

Peanuts 7.0 grams

Hazelnuts 7.0 grams

Chia Seeds 8.0 grams

Poppy Seeds 8.0 grams

Tiger Nuts 9.0 grams

Pine Nuts 9.3 grams

Amber Food









Raspberry 5.0 grams

Blackberry 5.0 grams

Gooseberry 5.7 grams

Strawberry 6.0 grams

Lemon 6.2 grams

Cranberry 6.4 grams

Black/Red Currants 6.6 grams

Cantaloupe 7.2 grams

Water Melon 7.6 grams

Lime 8.2 grams

Mulberry 8.3 grams

Peach 8.5 grams

Apricot 9.0 grams

Nectarine 9.3 grams

Grapefruit 9.4 grams

Plum 9.6 grams

Orange 9.6 grams


Peas 9.0 grams


Hummus 8.0 grams

Red Food

These foods contain more than 10 grams of net carbohydrates per 100 grams. These must be very very carefully rationed. It is safest to avoid them altogether as they tend to switch on addictive eating. They should be for occasional use only.


Squash/Butternut 10.0 grams

Leeks 12.0 grams

Lentils 12.0 grams

Parsnip 13.1 grams

Shallots 13.8 grams

Potatoes 14.8 grams

Artichokes 15.0 grams

Sweet Potatoe 28.0 grams


Almonds 10.0 grams

Sesame Seeds 11.0 grams

Sunflower Seeds 11.0 grams

Psyllium Husks 11.1 grams

Tahini/Sesame Butter 11.5 grams

Pumpkin Seed Butter 12.0 grams

Coriander Seed 12.0 grams

Caraway 12.0 rams

Peanut Butter 14.0 grams

Chestnut Butter 16.5 grams

Almond Butter 17.5 grams

Pistachios 18.0 grams

Pomegranate Seeds 18.7 grams

Cashew Butter 26.0 grams

Chestnuts 26.0 grams

Cashews 26.7 grams

Cumin Seeds 35.0 grams

Pumpkin Seeds 36.0 grams

Hazelnut Butter 57.0 grams


Clementine 10.3 grams

Cherry 10.4 grams

Elderberry 11.0 grams

Guava 11.0 grams

Satsuma 11.2 grams

Blueberry 11.3 grams

Apple 11.3 grams

Pineapple 11.6 grams

Pear 11.9 grams

Kiwi 12.0 grams

Passionfruit 13.0 grams

Quince 13.1 grams

Mango 13.4 grams

Pomegranate 15.0 grams

Grapes 16.1 grams

Banana 20.4 grams


Oats 10.3 grams

Quinoa 17.0 grams

Brown Rice 21.0 grams

Kidney Beans 35.0 rams

Haricot Beans 36.0 grams


Dark Chocolate 100% 14.0 grams

Cacao Powder 16.5 grams

Dark Chocolate 85% 22.5 grams

Carob 23.5 grams

Cocoa Powder 25.0 grams

Baking Powder 27.8 grams

Why Is The Paleo – Ketogenic Diet Important For Our Health?

The Paleo – Ketogenic Diet reflects the importance of burning fats and short chain fatty acids as well as, or instead of sugars and the ability to swap between these options.

When we grow older our internal metabolism becomes less efficient. Our ability to digest and absorb foods well and our ability to produce hormones (adrenal and thyroid) declines so we need to help our bodies as much as possible, not only to live long but also to stay healthy into our mature years and so “live well”.

PK Diet

The PK Diet is

High Fat

High Fibre

Low Carbohydrate

Low Allergen

Rich In Micronutrients

Low Chemical and Toxic Burden

Not Addictive

This is the starting point for preventing and treating most diseases.

The initial difficulties to keto adaptation which is the switch to burning fat as the major fuel source as merely about changing your habits of a lifetime.

The PK diet is the diet that best suits our bowels, body, and brains. If we wish to live to our full potential in terms of quality and quantity of life, this is the diet naturally selected through evolution.

A high carbohydrate diet switches on the hormonal response, which is primarily insulin, which inhibits fat burning and mild hypothyroidism.

The modern western world lives in a permanent state of addictive carbohydrate food constantly since they are conveniently and cheaply available. This has caused a permanent metabolic syndrome with all the short-term fat and fatigue. In the longer term we suffer from heart disease, cancer, and dementia.


Cheap addictive carbohydrates will give a fix and will make us feel better. However, the longer-term effects of this can be catastrophic.

Hopefully, this list of carbohydrates will really help and laid out within the Green, Amber and Red Sections.

It is important that in an effort to succeed with this Paleo – Ketogenic Diet that you must stick to a maximum of 30 grams of carbohydrates per day.

Instant relief is NOT a banana away.

If you need any further help or have any questions then please let me know.



  1. philebur

    The importance of carbohydrates in our foods cannot be overemphasized as it is one of the most important classes of food. Carbohydrates is need for our everyday activities because they are energy giving food. But however too much of it can be really bad to our system and so the need to control it’s intake is very necessary.

    1. Imelda Easthorpe

      Thank you Phil,

      I really appreciate your comments regarding carbohydrates. It is also important to note that not all carbohydrates are created equal and these lists provide that information for you .

      Thank you


  2. Dexidoo

    Besides the article you wrote about short chain fatty acids , I have read that after you mentioned that your fat was able to lose its acidity , to be able to digest fat , to be able to lose excess fat , after you mentioned that your body only does this in a small amount of time , but it turns out it does it by a lot People who think short chain fatty acids are too expensive for weight loss , for the reasons stated above , are just thinking of the short chain fatty acids .

    1. Imelda Easthorpe

      Thank you for your comments,

      Yes people get really confused when it comes to short chain and long chain fatty acids which are both needed but in different degrees.

      Kind regards


  3. LineCowley

    This is a very informative and helpful post on the carbohydrate value of food. I often wondered why fiber was excluded from the carbohydrate list and you have answered that with the fact that fiber is fermented into short chain fatty acids in the large bowel. 

    I did notice that almonds appear on both the amber list and red list, so would like to know if this has to do with them being raw or roasted, or is there another reason?

    1. Imelda Easthorpe

      Thank you Lin,

      I really appreciated your comments a lot.

      The reason why almonds and products are on the red and amber lists is due to their higher carbohydrate content. 

      Thank you again


  4. Alblue

    Thank you very much, the carb list that you’ve written is very useful for me. I’m trying to limit my carb daily intake since gaining some weight during this work from the home period. Recently, I tried to switch white rice with baked potatoes. Is it better? I’m not on a keto diet, but still trying to maintain my diet. Thanks.

    1. Imelda Easthorpe

      Thank you Alblue,

      Well done for thinking about changing your food habits to something a lot healthier. Switching white rice to baked potatoes is not the best exchange. Try opting for wholemeal foods instead. Anything white has NO nutritional value and will only keep you addicted to sugar.

      I hope that helps


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