How to Read Food Labels for Keto

Reading labels can feel tricky at first, but once you get the hang of it, it's very easy to decipher which foods are good keto options for you. Get used to reading the labels for everything while you are in the store, so that your cupboard is filled with the best possible choices for your keto diet! Here's how to decode food labels and avoid hidden carbs:

Start with the Serving Size

Always check the serving size first—it can be surprisingly small - like seriously tiny! What looks keto-friendly might actually pack a LOT more carbs than you think if you eat more than the listed portion.

Focus on Net Carbs

To find net carbs, subtract fiber and sugar alcohols (if applicable) from total carbs. Net carbs are what count for staying in ketosis, so aim to keep them low—usually under 20-50g per day, depending on your plan. (Technically, sugar alcohols can affect blood sugars, but for this beginner article, we will will deduct all sugar alcohols).

Look for Hidden Sugars

Watch out for sneaky names like maltodextrin, dextrose, honey, or agave. Even if the label says "no sugar added," always double-check the ingredient list to be sure.

Don't Trust the "Keto" Label Blindly

Just because something says "keto-friendly" doesn't mean it truly is. Some products sneak in carbs or unhealthy fillers. Always verify by checking the nutrition info. Also, many of these keto-friendly products offer perfect examples of tiny serving sizes.

Choose Quality Fats

Keto isn't just about cutting carbs—it's also about healthy fats! Look for good fats like avocado oil, coconut oil, and butter, and avoid trans fats or highly processed oils.

Watch Protein Levels

Too much protein can impact ketosis, so keep it moderate. Make sure the protein levels match your macro goals.

Pro Tip: Stick to Whole Foods

Packaged foods offer convenience and more options while on keto. However, when ever you can, we recommend choosing whole foods! Focus on whole, unprocessed foods like meats, veggies, and natural fats. No labels, no guessing!

We are a supportive community of individuals who are interested in learning and practicing a ketogenic lifestyle. The community embraces those who want to get healthy and/or lose weight with keto recipes, keto tools, keto articles and keto resources like meal planners and keto food lists. At I Can KETO!, we're here to help you navigate the keto journey with confidence.