Low Carb EAT REAL That's Keto-Friendly

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Quinoa & Kale Puffs - 27 puffs

Calories: 140
Net Carbs: 14g
Protein: 2g
Fat: 8g

Braised or Boiled Beef Pot Roast (Lean and Fat Eaten) - 1 thin slice (approx 4-1/2" x 2-1/2" x 1/8")

Calories: 64
Net Carbs: 0g
Protein: 6g
Fat: 4g

Fried Pork Chop (Lean and Fat Eaten) - 1 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone removed)

Calories: 123
Net Carbs: 0g
Protein: 12g
Fat: 8g

Low Sodium Smoked or Cured Ham (Lean and Fat Eaten) - 1 thin slice (approx 4-1/2" x 2-1/2" x 1/8")

Calories: 36
Net Carbs: 0g
Protein: 5g
Fat: 2g

Lamb Shoulder (Lean and Fat Eaten) - 1 thin slice (approx 3" dia x 1/8")

Calories: 39
Net Carbs: 0g
Protein: 3g
Fat: 3g

Lamb Ribs (Lean and Fat Eaten) - 1 rib (yield after cooking, bone removed)

Calories: 165
Net Carbs: 0g
Protein: 10g
Fat: 14g

Baked or Fried Breaded Light Turkey Meat (Skin Not Eaten) - 1 thin slice (approx 3" x 2" x 1/8")

Calories: 24
Net Carbs: 0g
Protein: 4g
Fat: 1g

Roasted Dark Turkey Meat (Skin Not Eaten) - 1 thin slice (approx 3" x 2" x 1/8")

Calories: 26
Net Carbs: 0g
Protein: 4g
Fat: 1g

Roasted Light and Dark Turkey Meat (Skin Not Eaten) - 1 thin slice (approx 3" x 2" x 1/8")

Calories: 24
Net Carbs: 0g
Protein: 4g
Fat: 1g

Stewed Light or Dark Turkey Meat (Skin Not Eaten) - 1 thin slice (approx 3" x 2" x 1/8")

Calories: 24
Net Carbs: 0g
Protein: 4g
Fat: 1g

Cheeseburger with 1/4 Lb Meat on Bun - 1 (1/4 lb) cheeseburger

Calories: 552
Net Carbs: 34g
Protein: 33g
Fat: 30g

Cheeseburger with 1/4 Lb Meat and Ham on Bun - 1 cheeseburger with ham

Calories: 609
Net Carbs: 33g
Protein: 41g
Fat: 33g

Egg Casserole with Bread, Cheese, Milk and Meat - 1 cup

Calories: 369
Net Carbs: 17g
Protein: 20g
Fat: 24g

Cooked Dry Red Kidney Beans (Fat Added in Cooking) - 1 cup

Calories: 331
Net Carbs: 24g
Protein: 14g
Fat: 15g

Cooked Soybeans (Fat Not Added in Cooking) - 1 cup

Calories: 310
Net Carbs: 7g
Protein: 30g
Fat: 16g

Cooked Dry Chickpeas (Fat Not Added in Cooking) - 1 cup

Calories: 295
Net Carbs: 35g
Protein: 16g
Fat: 5g

Whole Wheat Macaroni (Fat Not Added in Cooking) - 1 cup cooked

Calories: 172
Net Carbs: 33g
Protein: 7g
Fat: 1g

Vegetable Macaroni (Fat Added in Cooking) - 1 cup cooked

Calories: 147
Net Carbs: 21g
Protein: 4g
Fat: 3g

Noodles (Fat Not Added in Cooking) - 1 cup cooked

Calories: 219
Net Carbs: 39g
Protein: 7g
Fat: 3g

Whole Wheat Noodles (Fat Not Added in Cooking) - 1 cup cooked

Calories: 197
Net Carbs: 38g
Protein: 8g
Fat: 1g

Long Rice Noodles (Fat Not Added in Cooking) - 1 cup cooked

Calories: 160
Net Carbs: 39g
Protein: 0g
Fat: 0g

Whole Wheat Spaghetti (Fat Not Added in Cooking) - 1 cup cooked

Calories: 172
Net Carbs: 30g
Protein: 7g
Fat: 1g

Quick or Instant Grits with Cheese (Fat Added in Cooking) - 1 cup cooked

Calories: 247
Net Carbs: 22g
Protein: 7g
Fat: 14g

Quick Grits (Fat Added in Cooking) - 1 cup cooked

Calories: 225
Net Carbs: 29g
Protein: 3g
Fat: 10g

Instant Flavored Grits (Fat Added in Cooking) - 1 cup cooked

Calories: 267
Net Carbs: 30g
Protein: 4g
Fat: 14g

Oatmeal (Fat Not Added in Cooking) - 1 cup cooked

Calories: 145
Net Carbs: 22g
Protein: 6g
Fat: 2g

Quick Oatmeal (Fat Added in Cooking) - 1 cup cooked

Calories: 206
Net Carbs: 22g
Protein: 6g
Fat: 9g

Multigrain Oatmeal (Fat Not Added in Cooking) - 1 cup cooked

Calories: 147
Net Carbs: 27g
Protein: 5g
Fat: 1g

Instant Brown Rice (Fat Added in Cooking) - 1 cup cooked

Calories: 269
Net Carbs: 45g
Protein: 5g
Fat: 6g

Quick Cream Of Wheat (Fat Not Added in Cooking) - 1 cup cooked

Calories: 105
Net Carbs: 21g
Protein: 3g
Fat: 0g

Wheat and Barley Whole Wheat Cereal (Fat Added in Cooking) - 1 cup cooked

Calories: 249
Net Carbs: 34g
Protein: 5g
Fat: 10g

Lower in Fat Chicken or Turkey and Vegetable Turnover - 1 turnover

Calories: 239
Net Carbs: 32g
Protein: 10g
Fat: 7g

Pasta with Tomato Sauce and Meat or Meatballs (Canned) - 1 cup

Calories: 256
Net Carbs: 24g
Protein: 11g
Fat: 10g

Baked Potato (Peel Eaten, Fat Not Added in Cooking) - 1 small (1-3/4" to 2-1/4" dia, raw)

Calories: 127
Net Carbs: 25g
Protein: 3g
Fat: 0g

Baked Potato (Peel Eaten, Fat Added in Cooking) - 1 small (1-3/4" to 2-1/4" dia, raw)

Calories: 156
Net Carbs: 26g
Protein: 3g
Fat: 3g

Mashed Potato made with Milk, Fat and Cheese (from Fresh) - 1 small (1-3/4" to 2-1/4" dia, raw) yields

Calories: 143
Net Carbs: 19g
Protein: 4g
Fat: 6g

Baked Potato Stuffed with Meat in Cream Sauce (Peel Eaten) - 1 serving (243 g)

Calories: 294
Net Carbs: 36g
Protein: 11g
Fat: 10g

Cooked Beet Greens (Fat Not Added in Cooking) - 1 cup

Calories: 39
Net Carbs: 3g
Protein: 4g
Fat: 0g

Cooked Chard (Fat Not Added in Cooking) - 1 cup stalk and leaves

Calories: 29
Net Carbs: 2g
Protein: 3g
Fat: 0g

Cooked Chard (Fat Added in Cooking) - 1 cup stalk and leaves

Calories: 57
Net Carbs: 3g
Protein: 3g
Fat: 3g

Cooked Collards (from Frozen, Fat Added in Cooking) - 1 cup frozen

Calories: 94
Net Carbs: 8g
Protein: 5g
Fat: 4g

Cooked Collards (from Canned, Fat Added in Cooking) - 1 cup, canned

Calories: 70
Net Carbs: 4g
Protein: 3g
Fat: 4g

Cooked Cress (from Fresh, Fat Added in Cooking) - 1 cup

Calories: 64
Net Carbs: 4g
Protein: 3g
Fat: 4g

Cooked Escarole (Fat Added in Cooking) - 1 cup

Calories: 93
Net Carbs: 1g
Protein: 2g
Fat: 7g

Cooked Kale (from Fresh, Fat Not Added in Cooking) - 1 cup fresh

Calories: 36
Net Carbs: 5g
Protein: 2g
Fat: 1g

Cooked Kale (from Frozen, Fat Added in Cooking) - 1 cup frozen

Calories: 72
Net Carbs: 4g
Protein: 4g
Fat: 4g

Cooked Lambsquarter (Fat Not Added in Cooking) - 1 cup

Calories: 58
Net Carbs: 5g
Protein: 6g
Fat: 1g

Cooked Mustard Greens (from Fresh, Fat Not Added in Cooking) - 1 cup fresh

Calories: 21
Net Carbs: 0g
Protein: 3g
Fat: 0g

Cooked Mustard Greens (Fat Added in Cooking) - 1 cup, NS as to from fresh, frozen, or canned of

Calories: 57
Net Carbs: 1g
Protein: 3g
Fat: 4g

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