20 and 50 grams of carbs – how much food is that?

How many carbs are there in common foods? It varies wildly. On this page you’ll find out in a simple way. Like this:

20 grams of carbs in two ways

A low-carb diet restricts carbs, for example recommending under 20 net grams per day on a keto low-carb diet.1

You can eat a lot of vegetables before reaching 20 grams of net carbs, even if you add some colorful peppers and tomatoes. Roughly 20 ounces – more than half a kilo – of vegetables, full of other nutrients (keto vegetables guide).

On the other hand, just one half of a hamburger bun can contain 20 grams of carbs, adding up to the entire day’s ration of carbs on a keto diet. In that case, regular bread is not really an option. But there are keto breads that are much lower in carbs.

 

20 grams of carbs in high-carb foods

20 grams of carbs in bread, pasta, rice and potatoes

Just one large potato contains 20 grams of carbs, the daily limit on a keto diet. As does one half of a large hamburger bun. Or a few bites of rice or pasta.

These foods practically can’t be included at all on a keto diet, and only in small amounts – if at all – on a more liberal low-carb diet.

Rice can be replaced with cauliflower rice and potato mash can be replaced by cauliflower mash. For a pasta option check out our keto pasta or simply spiralize a zucchini.

Furthermore, there are are tons of other delicious keto side dishes that can replace the pasta, rice and potatoes.

More foods to avoid on low carb

 

20 grams of carbs in lower-carb foods

20g_carbs_good

Getting to 20 grams of carbs by just eating spinach (bottom right plate) requires an enormous effort. At 1.4 grams of digestible carbs per 100 gram you’d have to eat about three pounds (1.5 kilos) of spinach. Please note that this is even more than is shown above, this is simply all the spinach we could fit onto the plate!

However, by adding some slightly more carb-rich vegetables like peppers and cherry tomatoes, it’s quite easy to get to 20 grams (top left plate). Full keto vegetable guide

Nuts and berries are moderately low carb, and you’ll have to be a bit careful with them to stay under 20 grams every day.

Keto fruits and berries guide

Keto nuts guide

 

50 grams of carbs in high-carb foods

50 grams of carbs in bread, pasta, rice and potatoes

Adding a bit more bread, pasta, rice or potatoes will easily take you above 50 grams of carbs as well – the suggested limit for a more moderate low-carb diet.

It does not take much – for example just three large potatoes or three slices of bread.

 

50 grams of carbs in low-carb foods

50 grams of carbs in vegetables, nuts, berries

Getting to 50 grams eating only vegetables, nuts or berries is a challenge, but you could do it.

 

 

Really low-carb foods

None of the foods above are extremely low in carbs. How much would you need to eat to get to 20 grams of net carbs when eating other keto staples? Get the answers below:

Butter – 44 pounds (20 kilos)
Eggs – 30 eggs (one egg contains less than 1 gram of carbs)
Avocado – 7 avocados (net carbs per avocado: 3)
Cheese – 3 pounds (1.5 kilo)
Béarnaise sauce – 2 pounds (1 kilo)
Meat – an almost infinite amount (meat is virtually free of carbs)
Fish – an almost infinite amount
Olive oil – an infinite amount
Coconut fat – an infinite amount

 
 

More visual keto guides

Meal plans

Get lots of weekly keto meal plans, complete with shopping lists and everything, with our premium meal planner tool (free trial).
 

  • Keto chicken with roasted vegetables TricoloreMon
  • Keto hamburger patties with creamy tomato sauce and fried cabbageTue
  • Keto fried salmon with asparagusWed
  • Keto fried eggs with kale and porkThu
  • Fathead pizzaFri
  • Buffalo chicken with paprika mayo and butter-fried cabbageSat
  • Pork chops with green beans and garlic butterSun

More

A ketogenic diet for beginners
Ketogenic diet food list – what to eat
14-day keto diet plan
  1. Net carbs = digestible carbs, i.e. total carbs minus fiber.