20 and 50 grams of carbs – how much food is that?
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
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.
Furthermore, there are are tons of other delicious keto side dishes that can replace the pasta, rice and potatoes.
20 grams of carbs in lower-carb foods
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
50 grams of carbs in high-carb foods
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
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
Net carbs = digestible carbs, i.e. total carbs minus fiber. ↩