10 Foods That Are Higher in Carbs than You Think

Following a ketogenic diet means scouring the grocery store for the lowest-carb foods you can find. We’ve already explored some of these great low-carb options, but what about the opposite side of the spectrum? There are a surprisingly number of good-for-you foods that you might think are low in carbs but are actually a bit too high for this eating plan. Remember, we’re taking about net carbs here — the carbs minus the fiber, which is what truly counts on a keto diet. Here are 10 foods to be mindful of when following a keto diet.

If you’re following a ketogenic diet, you have to be mindful that some fruit can be pretty high in carbohydrates. Mango is one good example, as 1 cup of cut-up mango has 20 net carbs, often the total amount of carbs allowed in one day of this eating plan.

Bananas are another high-carb fruit. While grabbing one on your way out the door for an easy breakfast may seem like a good idea, know that 1 medium banana contains 24 net carbs.

This dried fruit is extra sweet and satisfying, which is why we love it, but it’s also why it’s pretty high in carbs: 4 pitted dates contain 24 net carbs.

Nuts are a great source of protein and fat but some contain more carbs than others. Cashews are on the higher end of the spectrum — 1 ounce (18 medium) contain 8 net carbs. Instead, try lower-carb nuts like pecans and macadamias.

What looks like an innocent condiment is actually pretty high in sugar, and therefore carbohydrates. Just 2 tablespoons of ketchup contains 8 net carbs.

Sweet potatoes

Peas are pretty starchy vegetables, which means they are a bit high in carbohydrates: 1 cup of cooked green peas contains 16 net carbs.

Chickpeas are a great source of protein and fiber but if you’re following a keto diet, their amount of carbs make them less amenable to this eating plan: 1 cup contains a whopping 35 net carbs.

As mentioned above, while fruit is a healthy choice, it can be high in carbs. Berries generally fit this bill, especially blueberries — 1 cup contains 19 net carbs.

While fruit-flavored yogurts are definitely not keto-friendly, due to their high amount of sugar, it may be surprising to know that low-fat plain yogurt is also high in carbs: 1 cup contains 17 net carbs. A better choice is full-fat plain Greek yogurt — because the carbohydrate-rich whey has been strained out and the fat has not been removed, 1 cup contains just 4 net carbs instead.