Best & Worst Oils For Keto
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- We've ranked 33 types of oils based on how they fit into a healthy keto diet.
- Our keto rating system ranks foods based on ingredients, net carbs, and fat content.
- Each food has a link to its own page with a more detailed recommendation and a net carb calculator.
Generic
Olive Oil
per 13.5 g:
0g
net carbs
13.5g
fats
0g
protein
119
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
Avocado Oil
per 14 g:
0g
net carbs
14g
fats
0g
protein
124
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
MCT Oil
per 13.6 g:
0g
net carbs
13.6g
fats
0g
protein
121.3
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
Coconut Oil
per 100 g:
0g
net carbs
99.1g
fats
0g
protein
892
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
Cocoa Butter / Cacao Butter
per 13.6 g:
0g
net carbs
13.6g
fats
0g
protein
120
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
Ghee / Clarified Butter
per 14 g:
0g
net carbs
14g
fats
0g
protein
126
calories
Generic
Butter
per 14.2 g:
0g
net carbs
11.5g
fats
0.1g
protein
102
calories
0.1
Net Carbs per 100g
Low Carb
Grass-Fed Fat
Choose Grass-Fed Brands
Generic
Mustard Oil
per 14 g:
0g
net carbs
14g
fats
0g
protein
124
calories
0
Net Carbs per 100g
Low Carb
Unrefined Oil
Most Brands are Unrefined
Generic
Lard / Pasture-Raised Pork Lard
per 12.8 g:
0g
net carbs
12.8g
fats
0g
protein
115
calories
0
Net Carbs per 100g
Low Carb
Pasture-Raised Fat
Choose Pasture-Raised Brands
Generic
Duck Fat / Free-Range Duck Fat
per 12.8 g:
0g
net carbs
12.8g
fats
0g
protein
115
calories
0
Net Carbs per 100g
Low Carb
Free-Range Fat
Choose Free-Range Brands
Generic
Goose Fat / Free-Range Goose Fat
per 12.8 g:
0g
net carbs
12.8g
fats
0g
protein
115
calories
0
Net Carbs per 100g
Low Carb
Free-Range Fat
Choose Free-Range Brands