Keto baking & flours

Almond flour, coconut flour and psyllium replace wheat flour; xanthan gum replaces cornstarch.

Lowest in net carbs per serving: baking soda (0 g), cocoa butter (0 g), collagen peptides (0 g), gelatin (unflavored) (0 g), oat fiber (0 g).

Keto-friendly 21

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly baking & flours
Food	Net carbs	Calories	Protein	Fat	Fiber
Baking soda 1 tsp	0 g	0	0 g	0 g	0 g
Cocoa butter 1 tbsp	0 g	120	0 g	14 g	0 g
Collagen peptides 2 scoops	0 g	72	18 g	0 g	0 g
Gelatin (unflavored) 1 envelope	0 g	23	6 g	0 g	0 g
Oat fiber 2 tbsp	0 g	0	0 g	0 g	7.2 g
Xanthan gum ¼ tsp	0 g	3	0 g	0 g	0.8 g
Cacao nibs 2 tbsp	0.5 g	65	2 g	6 g	4.5 g
Psyllium husk powder 1 tbsp	0.5 g	18	0.1 g	0 g	7.2 g
Vanilla extract 1 tsp	0.5 g	12	0 g	0 g	0 g
Cream of tartar ½ tsp	0.9 g	4	0 g	0 g	0 g
Whey protein (unflavored) 1 scoop	1 g	113	25 g	0.5 g	1 g
Yeast (active dry) 1 packet	1 g	23	2.9 g	0.5 g	1.9 g
Cocoa powder (unsweetened) 1 tbsp	1.1 g	12	1.1 g	0.7 g	2 g
Lupin flour ¼ cup	1.1 g	90	12 g	2 g	11 g
Baking powder 1 tsp	1.3 g	2	0 g	0 g	0 g
Nutritional yeast 2 tbsp	1.3 g	40	5 g	0.4 g	2 g
Sugar-free chocolate chips 1 tbsp	2 g	60	1 g	5 g	3.9 g
Sunflower seed flour ¼ cup	2 g	160	6 g	14 g	3 g
Almond flour ¼ cup	2.5 g	165	6 g	15 g	2.8 g
Coconut flour 2 tbsp	3.1 g	59	2.7 g	2 g	5 g
Unsweetened baking chocolate 1 oz	3.3 g	180	4 g	15 g	4.6 g

Limit — small portions 2

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions baking & flours
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Vital wheat gluten 2 tbsp	2.4 g	67	14 g	0.3 g	0.1 g
Dark chocolate (70–85%) 2 squares	7 g	120	1.6 g	8.5 g	2.2 g	Sugar-free chocolate chips Unsweetened baking chocolate

Not keto 16

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto baking & flours
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Arrowroot powder 1 tbsp	6.8 g	29	0 g	0 g	0.3 g	Xanthan gum Thickeners swaps →
Cornstarch 1 tbsp	7.2 g	30	0 g	0 g	0.1 g	Xanthan gum Heavy cream Egg yolks Thickeners swaps →
Pie crust ⅛ of a 9" crust	8.3 g	82	1.1 g	4.7 g	0.5 g	Almond flour Butter Coconut flour Flour swaps →
Chocolate chips (semisweet) 1 tbsp	8.4 g	70	0.6 g	4.4 g	0.9 g	Sugar-free chocolate chips Unsweetened baking chocolate Desserts swaps →
Chickpea flour ¼ cup	11 g	89	5.1 g	1.5 g	2.5 g	Almond flour Lupin flour Coconut flour Flour swaps →
Almond paste & marzipan 1 oz	12 g	128	2.5 g	7.8 g	1.3 g	Almond flour Almond butter Erythritol Desserts swaps →
Oat flour ¼ cup	15 g	105	3.8 g	2.4 g	1.7 g	Almond flour Oat fiber Flaxseed (ground) Flour swaps →
Bread crumbs ¼ cup	18 g	107	3.6 g	1.4 g	1.2 g	Pork rinds Parmesan Almond flour Breadcrumbs swaps →
Cornmeal ¼ cup	22 g	112	2.5 g	1.1 g	2.3 g	Almond flour Pork rinds Flour swaps →
Frosting (store-bought) 2 tbsp	22 g	138	0 g	5.4 g	0 g	Cream cheese Butter Erythritol Desserts swaps →
Wheat flour ¼ cup	23 g	113	3.2 g	0.3 g	0.8 g	Almond flour Coconut flour Lupin flour Flour swaps →
Tapioca flour ¼ cup	26 g	107	0.1 g	0 g	0.3 g	Almond flour Xanthan gum Psyllium husk powder Flour swaps →
Cassava flour ¼ cup	29 g	130	0.5 g	0.2 g	2 g	Almond flour Coconut flour Lupin flour Flour swaps →
Semolina ¼ cup	29 g	151	5.3 g	0.4 g	1.6 g	Lupin flour Almond flour Eggs Flour swaps →
Rice flour ¼ cup	31 g	146	2.4 g	0.6 g	1 g	Almond flour Coconut flour Flour swaps →
Pancake & baking mix ⅓ cup dry mix	37 g	191	5.1 g	1.6 g	1.5 g	Almond flour Cream cheese Eggs Flour swaps →