What Does 30 Grams of Carbs Look Like?

The most important factor to getting into a metabolic state of ketosis is to restrict carbohydrates.

The Standard Ketogenic Diet (which is the best variation for most people) prescribes just 5% of calories per day from carbohydrates. Your body is different from the next person’s, so you may reach your best ketone levels at 20g of carbs per day while someone else may be at 40.

However, in the keto world, 30 grams of carbs per day is a standard rule of thumb and you’ll see that term tossed around and plugged into keto macro calculators everywhere.

But what the heck does 30 grams of carbs look like anyway? When I started keto, I couldn’t tell you what it looked like. I was too scared to even eat leafy veggies because I was dodging carbs like Neo dodging bullets in the Matrix.

And therein lies the purpose of this guide: to develop your intuition for 30 grams of carbs so you can be more comfortable eating the nourishing whole foods we need on a ketogenic diet while skipping the garbage we don’t.

Of course, we will also be talking about net carbs in this post. Each photo is 30 grams of total carbohydrate in the food, and the net carbs will be described below the photo.

Carbohydrates themselves are not “bad” or “good,” they are just molecules where carbon is bonded to water. But fiber is one type of carbohydrate that does not impact blood glucose levels. It’s broken down in the large intestine by gut bacteria and is essential for normal and healthy gut function. For whole foods with fiber, we can subtract that number from the total carbohydrate count.

For example, if a food has 12 grams of carbs but 7 grams of fiber, you’d net 5 grams of carbs.

Be warned. Food companies do everything in their power to bring down the “net carb” count on their nutritional label and will include garbage ingredients that ruin your gut and do impact your blood sugar but yet can technically be subtracted from the “total carb” count. Your best bet is to stick to whole foods that grow and die.

Oh, and before we get into it, we’ve whipped up a free keto-friendly meal plan so you can stick within your allotted carbs and remain in ketosis. Click here to get the free keto meal plan now.

Okay, let’s go for it! Our tour will start with fruits, move to veggies, then to fats, and end with the garbage we probably grew up eating and are now cutting out of our ketogenic diet. What’s the most interesting and surprising to you?

What Does 30 Grams of Fruit Carbs Look Like?


Serving: 1.45 cups
Fiber: 5g
Net carbs: 25g


Serving: 2.75 cups
Fiber: 5g
Net carbs: 25g


Serving: 1 medium banana (5.5 oz.)
Fiber: 3g
Net carbs: 27g


Serving: 14 oz.
Fiber: 8g
Net carbs: 22g


Serving: 7.5 oz.
Fiber: 7g
Net carbs: 23g


Serving: 2 medium grapefruits (1 cup)
Fiber: 4g
Net carbs: 26g


Serving: 28 oz.
Fiber: 8g
Net carbs: 22g

What Does 30 Grams of Vegetable Carbs Look Like?


Serving: 12 oz.
Fiber: 12g
Net carbs: 18g
Notes: Overflowing a bit, but those are two bunches of kale 🙂


Serving:  11 oz.
Fiber: 8g
Net carbs: 22g


Serving: 30 oz.
Fiber: 4g
Net carbs: 26g


Serving: 8 oz.
Fiber: 4g
Net carbs: 26g


Serving: 33 oz.
Fiber: 11g
Net carbs: 19g


Serving: 35 oz.
Fiber: 10g
Net carbs: 20g
Notes: Get your zoodles out! 🙂


Serving: 5.75 cups (20.5 oz.)
Fiber: 14g
Net carbs: 16g
Notes: Cauliflower rice anyone?


Serving: 120g (4.28 oz.)
Fiber: 4g
Net carbs: 26g

What Does 30 Grams of Carbohydrate in Fats Look Like?


Serving: 12.5 oz. (2 large avocados)
Fiber: 24g
Net carbs: 6g
Notes: Ah the almighty avocado, the iconic symbol of keto. Two of these have only 6 grams of non-fibrous carbs! Eat up!


Serving:  8 oz.
Fiber: 16g
Net carbs: 14g


Serving: 7.5 oz.
Fiber: 14g
Net carbs: 16g
Notes: This serving also has 1500 calories – don’t ignore calories especially if your goal is weight loss.


Serving: 3.75 oz.
Fiber: 4g
Net carbs: 26g
Notes: Big difference from pecans and walnuts!


Serving: 26 oz. (4 containers)
Fiber: 0g
Net carbs: 30g

What Does 30 Grams of Carbs in Junk Food Look Like?


Serving: 1.8 slices
Fiber: 6g
Net carbs: 24g


Fiber: 0g
Net carbs: 30g
Notes: Get ready for the roller coaster energy and….crashh.


Fiber: 2g
Net carbs: 28g
Notes: But it’s non-GMO! But there’s no added sugar!


Fiber: 0g
Net carbs: 30g
Notes: 4 sips and you’re at your 30g/day quota.


Fiber: 0g
Net carbs: 30g


Serving: 42g (1.5 oz)
Fiber: 1g
Net carbs: 29g


Serving: 42g (1.5 oz)
Fiber: 1g
Net carbs: 29g


Fiber: 0g
Net carbs: 30g
Notes: Hear the snickers? The joke is on us!


Fiber: 0g
Net carbs: 30g


Fiber: 2g
Net carbs: 28g
Notes: “Heart-healthy” though right?


Fiber: 2g
Net carbs: 28g


Fiber: 0g
Net carbs: 28g

30 Grams of Carbs in an Infographic

Want a simple, free reminder to print off or save that shows you exactly what 30 grams of carbs looks like?

Pin this to Pinterest or even just save it to your desktop so you don’t go overboard on carbs in your ketogenic diet.


30 grams of Carbs

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That’s What 30 Grams of Carbs Looks Like

In practice, it’s easy to go over your net carbs on the ketogenic diet, unless you plan appropriately.

We don’t want that for you, so we’ve whipped up a free meal plan so you can stick within your allotted carbs and remain in ketosis.

Click here to get the free keto meal plan now.

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Responses (31)

    1. well if ypu think about it there were 3 zucs divided by 20 is abut 7 per zuc and i usually eat half a zuc in an omlette or zuchini pie so like 3 good carbs only if you pace it right its filling and if you add egg and cheese and sliced avocado its super filling!!:)

  1. Hmmm. It’s helpful, but… there’s always a “but” isn’t there? It’s just that we’re not going to sit down and eat the whole 30 grams in one food. What would be more helpful is to show what amount to eat at each meal to make up a day’s worth of 30 grams of carbs. I’m not generally going to weigh and measure my food and look up carb counts, but I do like visuals. 🙂

    1. Agree! Thanks for writing it. I was going to say the same. Having them show what a meal /meals look like would be better 🙂

  2. This was SUCH a helpful email – thank you so much for putting out this article!

    It was perfect to read and to see the illustrations.

    Excellent job. Excellent.

  3. This is so helpful, I’m having trouble getting into Ketosis and always wonder if I’m eating to many veggies but with this illustration, I might only have to cut back a bit. This is the best website to get information that is easy to understand. A visual of a full breakfast, lunch and super under 30grams of carbs for a full day’s worth would also be nice! 🙂

    1. Agreed, can we see this? Because none of us are going to sit down and eat 30g of tomatoes or avocado as a daily intake, it’s hardly satisfying or desired, hence most of us will fail. On the other hand if we see a well prepared meal of 30g for breakfast, lunch & dinner we will be more inclined to follow through.Thanks in advance

  4. Very helpful. I would find it more to see what amount to eat at each meal to make up a day’s worth of 30 grams of carbs. The visual reference you have shown is very helpful. Thank you. Also, what is your recommendation of Keto for 41 year old woman wanting to get pregnant and bring on Keto.

  5. it is easy to understand cause it is visual but ,the problem is how do I measure how much micronutrients I consume in the day is there any advice

    1. I use the “Lose It!” app and I love it. It allows you to set your own macros and track all the foods you eat. Their database of foods is amazing. Almost anything you can imagine is in there, and if it isn’t, you can create your own foods & recipes, or scan bar codes. I upgraded to the premium version and think it is very much worth the low price to be able to track more info and get more detailed breakdowns, but the free version is also really good.

  6. Good to see the foods that have the most carbs and fibre ratio.
    I like the idea of carrot, cauliflower and broccoli, kale and carrots being staples in my diet.

  7. I find that 1 meal a day seems best for me I do bullet coffee around 9 to 10 AM. starting at 3 pm organic chicken broth with MCT oil coconut oil and Kirkland pesto 1 tablespoon each. salad home cured cucumbers feta cheese thinly sliced tri-tip roast romaine lettuce frozen pumpkin seeds. I drink vitalizer water using ozone injection to increase oxygen uptake. I stay in full ketosis with no hunger. The main problem in the USA culture is people eat too often and too much food. Weight gain is fueled by fear-based thinking.living unstressed is not being obsessed with getting enough food or when or how. These photo food portion shots prove my point. Enjoy verity just not a week’s worth in one day.

    1. Whole wheat bread can spike your blood sugar significantly and most of the ones out there are highly processed and fall into the category of junk food based on that.

  8. You forgot to show full cream milk. About 5g of carbs per 100ml. Meaning going for that half-liter of delicious full cream milk might very easily put you over the daily limit

  9. This is basically what the Atkins diet was years ago,it is the only. Diet I ever lost weight on,but of course we didn’t have supplement ketones back then,still have receipes from the Atkins era. Eggs were a big part of the diet,also you made your own condiments.always said if you hang in there long enough you will see history repeats.

  10. My favorites…macadamia nuts. If using the above example, 30g of carbs would be almost 1 and 3/4 cups with fiber of 18g net carbs of 12g! Plus loaded with fat!

  11. A great visual. Thanks.

    Have you also created one which shows what 100 grams of fat looks like?

    Appreciate the time you’ve invested here.

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