Keto Nutrition Made Easy
Understanding nutrition has been an essential part of our family's journey with the ketogenic diet. We want to share what we’ve learned along the way. By understanding macronutrients in everything we eat, along with protein content and fat profiles, we can make more informed, intentional choices. Precision nutrition is not important only for a ketogenic lifestyle, but also to support long-term health and longevity for every member of your family.
Nutrient-Rich Keto Fruits for Kids
Essential healthy fats and natural fiber from these fruit selections support your child’s dietary needs and overall metabolic balance.
Avocado
Fiber: 6.7g
Total Carbs: 8.5g
Net Carbs: 1.8g
Blueberries
Fiber: 2.4g
Total Carbs: 14.5g
Net Carbs: 12.1g
Raspberries
Fiber: 6.5g
Total Carbs: 11.9g
Net Carbs: 5.4g
Blackberries
Fiber: 5.3g
Total Carbs: 9.6g
Net Carbs: 4.3g
Essential Keto Veggie Sources
Artichoke
Fiber: 5.5g
Total Carbs: 11g
Net Carbs: 5.5g
Protein: 3.3g
Brussels Sprouts
Fiber: 2.5g
Total Carbs: 7g
Net Carbs: 4.5g
Protein: 2.6g
Broccoli
Fiber: 3g
Total Carbs: 7g
Net Carbs: 4g
Protein: 2.4g
Spinach
Fiber: 2.5g
Total Carbs: 3.75g
Net Carbs: 1.25g
Protein: 3g
Cauliflower
Fiber: 2.3g
Total Carbs: 4.1g
Net Carbs: 1.8g
Protein: 1.85g
Asparagus
Fiber: 2g
Total Carbs: 4g
Net Carbs: 2g
Protein: 2.5g
Cabbage
Fiber: 2g
Total Carbs: 5.5g
Net Carbs: 3.5g
Protein: 1.3g
Celery
Fiber: 1.6g
Total Carbs: 4g
Net Carbs: 2.4g
Protein: 0.8g
Zucchini
Fiber: 1g
Total Carbs: 2.7g
Net Carbs: 1.7g
Protein: 1.1g
Kale
Fiber: 3.6g
Total Carbs: 6.6g
Net Carbs: 3.1g
Protein: 2.5g
Quick Compare: Vegetables with Highest Protein & Highest Calories per 100 g
Calorie Comparison (per 100g):
1. Artichoke
2. Brussels Sprouts
3. Broccoli
4. Cabbage
5. Kale
6. Celery
7. Asparagus
8. Cauliflower
9. Zucchini
10. Spinach
Protein Comparison (per 100 grs):
1- Artichoke
2- Spinach
3- Asparagus
4- Kale
5- Brussel Sprouts
6- Broccoli
7- Cauliflower
8- Cabbage
9-Zucchini
10- Celery
All nutrition data is sourced from USDA FoodData Central. Macronutrient values are based on 100 grams or 3.5 ounces (approximately three servings) and are rounded to the nearest whole number where appropriate. This chart is intended for general educational purposes only. Your child’s care team can help determine what best fits their individual nutrition plan.
Focused Information
Avocado Insight
One Avocado has 22 grams of Fat, 13 grams Carbs and 3 grs protein. Although 10 grams of all the carbs is fiber leaving only 3 grams net carbs,
Fat profile is very healthy too:
-
15 grams ~68% is Monounsaturated fat- Oleic Acid
-
3 grams ~14% is Polyunsaturated fat- Linoleic acid (Omega 6) and small amount of Alpha-Linoleic Acid (Omega 3)
-
4 grams ~18% Saturated fats
Avocados is one of the heathiest fat sources because most of the fact is Monounsaturated Fat like Olive Oil.