KETO CHEAT SHEET SHOPPING .pdf
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KETO CHEAT SHEET – SHOPPING
Food
Brand
Carbs (g)
Fat (g)
Protein (g)
Raspberries
Blackberries
Strawberries
-
4.6
5.1
6.4
0.3
0.2
0.1
1.4
0.9
0.6
Hazelnuts
Mixed Nuts
Almonds
-
6.0
6.4
9.6
63.5
61.6
55.8
14.1
16.7
21.2
Mushrooms
Frozen Spinach
Chilllies (5g)
Garlic (5g)
Butterhead Salad
Curly Kale
Choi Sam
Baby Spinach
Cucmber
Wild Rocket
Round Lettuce
Brocolli
Tesco
-
0.4
0.5
0.5
0.8
1.2
1.4
1.4
1.5
1.5
1.7
1.7
1.8
0.5
0.8
0.0
0.6
0.7
1.6
0.2
0.8
0.1
0.5
0.5
0.9
1.8
3.1
0.1
0.4
1.4
3.4
1.0
2.8
0.7
0.8
0.8
4.4
Tender Stem Broccoli
-
1.8
0.9
4.4
Courgette
Fennel
Avocado
Raddish
Asparagus
Pak Choi
Aubergine
Celariac
Green Pepper
Chicory
Leaks
Cauliflower
Spring Onion
Okra
Baby Plum Tomato
Fresh Greens
Runner/Fine beans
Shallots
Onion
-
1.8
1.8
1.9
1.9
2.0
2.2
2.2
2.3
2.6
2.8
2.9
3.0
3.0
3.0
3.1
3.1
3.2
3.3
7.6
0.4
0.2
19.5
0.2
0.6
0.2
0.4
0.4
0.3
0.6
0.5
0.9
0.5
1.0
0.3
1.0
0.5
0.2
0.1
1.8
0.9
1.9
0.7
2.9
1.5
0.9
1.2
0.8
0.5
1.6
3.6
2.0
2.8
0.7
3.0
1.9
1.5
1.1
KETO CHEAT SHEET – SHOPPING
Food
Brand
Carbs (g)
Fat (g)
Protein (g)
Unsalted Butter
Double Cream
Crème Fraiche
Soured Cream
Yogurt
Clotted Cream
Cream Cheese
Kerrygold
Tesco
Tesco
Tesco
Onken (Set)
Langage Farm
Tesco
0.7
1.6
2.8
3.6
3.6
2.2
2.4
82.0
50.5
31.1
18.5
3.6
62.0
23.0
10.7
1.5
2.7
2.4
3.7
1.6
5.6
Cheddar
Blue Cheese
Pecorino Romano
Parmigiano Reggiano
Gouda
Brie (60%)
Goat Cheese
Halloumi
Mozarella
Various
Port Salut
Castello
Tesco
Tesco
President
Capricorn
Tesco
Tesco
Babybell
-
0.1
0.1
0.0
0.0
0.1
1.0
1.0
1.0
1.0
<1.5
1.5
34.9
41.5
33
28.4
30.0
32.0
29.0
26.0
19.0
26.5
26.0
25.4
13.2
22.0
33.0
23.0
17.0
18.0
21.0
18.0
20.5
20.5
Streaky Bacon
Beef Brisket
BBQ Beef Ribs
Beef Mince (20%)
Pork Belly Joint
Pork Shoulder Joint
Pork Chops
Pork Ribs
Lamb Shoulder
Lamb Mince
Lamb Mince
Lamb Breast
Chicken Thighs
Chicken Quarters
Tesco Value
Tesco
Tesco
Everyday Value
Frozen
Frozen
-
0.0
0.0
1.1
0.0
0.0
0.0
0.0
0.0
0.0
0.1
0.0
0.0
0.0
0.0
25.1
16.0
15.1
19.8
20.1
23.6
21.7
22.5
14.6
18.4
15.7
24.7
17.7
12.8
13.1
18.4
19.4
18.4
19.1
16.2
18.6
16.5
14.1
17.9
16.3
16.2
17.6
18.1
Salmon
Rainbow Trout
Sea Bass
King Shrimp
Canned Tuna
-
0.0
0.0
0.0
0.1
0.0
15.7
7.3
9.2
0.8
8.0
20.4
22.6
19.4
14.4
27.0
KETO CHEAT SHEET – SHOPPING
Food
Brand
Carbs (g)
Fat (g)
Protein (g)
Pork Paprika Sausage
Smoked Pork Sausage
Pork Sausage
Bratwurst
Fleischwurst
Frankfurter
Cooking Chorizo
Pepperoni Slices
Biltong
Pork Scratching’s
Salami sticks
Turkey/Chicken Ham
Peperoni & cheese snack
Bacon wrapped cheese
Pick
Mattesons
Heck 97%
Continental Selection
Continental Selection
Red Dog
Bath Pig
Tesco
Cruga
Midland Snacks
Tesco
Tesco
Deli 24
Tesco
0.5
0.0
2.8
0.5
1.0
1.0
2.7
0.5
2.7
1.6
1.6
1.5
2.0
1.3
46.9
29.0
14.1
26.0
27.0
20.0
33.0
49.0
5.2
46.5
40.4
2.0
19.0
23.0
23.0
13.0
16.5
14.0
13.0
14.0
18.1
15.0
46.0
49.5
25.3
20.0
21.0
19.0
Green Asparagus
Mini Cornichons
Green Giant
Tesco
1.1
0.7
0.5
0.3
2.3
1.8
Almond Milk
Almond Butter
Ground Almond
Coconut Milk
Crunchy Peanut Butter
Coconut Cream
Desiccated Coconut
Alpro
Meridian
Tesco
Dunn’s
Whole Earth
Tesco
East End
0.1
6.5
6.5
1.0
7.4
1.5
6.4
1.1
55.5
55.8
8.4
54.3
20.0
62.0
0.4
25.3
25.5
1.0
27.7
1.3
5.6
Mayonnaise
Caesar Dressing
Sun dried tomato puree
Anchovy Puree
Hellmann’s
Cardini
Gia
Tesco
1.5
1.7
<0.5
0.8
79.1
66.0
21.6
13.8
1.1
2.3
2.6
14.8
Lime Jelly
Blackcurrant Jelly
Hartley’s (Sugar free)
Hartley’s (Sugar free)
8.0
8.7
0.1
0.0
60.4
57.7
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