What Does 30 Grams of Carbs Look Like? PHOTOS – Perfect Keto

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What Does 30 Grams of Carbs Look Like?

Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.

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?

BLUEBERRIES

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

STRAWBERRIES

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

GRAPEFRUIT

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

RED PEPPER

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

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

CAULIFLOWER (OR BROCCOLI)

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

SWEET POTATO

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!

FULL-FAT YOGURT

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

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

WHOLE WHEAT BREAD

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

STARBUCKS COFFEE DRINK

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

ODWALLA JUICE SMOOTHIE

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

ORGANIC, GLUTEN-FREE TORTILLA CHIPS

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

THE LEADING “HEALTHY” ALTERNATIVE TO CHIPS

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

SNICKERS CANDY BAR

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

GUMMY BEARS

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.

Share this Image On Your Site

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.

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