The Keto Scan was built to make keto eating simpler and smarter. We know how frustrating it is to flip a product over, squint at the nutrition label, and try to calculate net carbs while standing in the grocery aisle.
Our mission is to give you an instant, honest answer about whether a product fits your keto lifestyle — no guesswork, no marketing spin, just the numbers that matter: net carbs, per serving, right now.
How it works
Scan or enter a product barcode and we look it up across three databases — Edamam, USDA FoodData Central, and Open Food Facts — to find the most complete and accurate nutrition data available. We then calculate net carbs (total carbs minus fiber and sugar alcohols) and give every product a Keto Score from 0 to 100.
Our scoring system
🟢 Keto Friendly — 15g net carbs or less per serving (score 70–100)
🟠 Keto Caution — 16–20g net carbs per serving (score 50–69)
🔴 Not Keto Friendly — 21g or more net carbs per serving (score 0–49)
These thresholds are per serving of the product, not your total daily carb budget. Always factor in everything else you eat during the day.
A note on accuracy
Product databases are crowd-sourced and maintained by volunteers and manufacturers. Occasionally a serving size or nutrient value may be incorrect. We always show you a "Label doesn't match?" option so you can correct anything that looks off. When in doubt, read the label.
Not medical advice. Consult a healthcare professional before making significant dietary changes.
The Keto Scan is designed to be as privacy-friendly as possible. When you scan a product, we send only the barcode number to third-party nutrition databases (Edamam, USDA, Open Food Facts) to look up product information. We do not collect or store your scan history on our servers unless you explicitly choose to create an account.
If you use the Contact Us form, we collect your name, email address, and message in order to respond to you.
2. Data we do not collect
We do not collect your location, browsing history, or any personal health information. We do not sell, rent, or share your data with advertisers or third parties for marketing purposes.
3. Third-party databases
Product lookups are made against Edamam, the USDA FoodData Central API, and Open Food Facts. Each has its own privacy policy. Barcodes sent for lookups are not linked to any personal identifier on our side.
4. API keys
If you enter API keys in the app settings, they are stored only in your browser's session memory and are never transmitted to our servers. They are cleared when you close or refresh the page.
5. Cookies and tracking
The Keto Scan does not use advertising cookies or third-party tracking scripts. We may use minimal analytics to understand how many people use the app, but this data is aggregated and anonymous.
6. Children's privacy
The Keto Scan is not directed at children under 13. We do not knowingly collect personal information from children.
7. Changes to this policy
We may update this policy from time to time. The date at the top of this page will reflect the most recent revision. Continued use of the app after changes are posted constitutes your acceptance of the revised policy.
8. Contact
Questions about this policy? Email us at privacy@theketoscan.com
The ketogenic diet — commonly called keto — is a high-fat, very low-carbohydrate eating plan designed to shift your body into a metabolic state called ketosis. In ketosis, your body runs on fat for fuel instead of glucose, which can lead to significant weight loss, steadier energy, and improved mental clarity.
How Keto Works
Normally your body burns carbohydrates for energy. When you dramatically reduce carb intake — typically below 20–50g of net carbs per day — your liver begins converting fat into molecules called ketones, which become your brain and body's primary fuel source. This switch from glucose to ketones is the defining feature of the ketogenic diet.
The Keto Macronutrient Breakdown
A standard ketogenic diet follows roughly this ratio of daily calories:
🥑 Fat: 70–75% — the foundation of every meal
🥩 Protein: 20–25% — enough to preserve muscle without spiking glucose
🥦 Carbohydrates: 5–10% — typically 20–50g of net carbs per day
Benefits of the Keto Diet
Weight loss: Ketosis suppresses hunger hormones and taps directly into fat stores for fuel. Many people lose weight faster on keto than on traditional calorie-restricted diets.
Stable energy: Without blood sugar spikes and crashes, energy levels remain more consistent throughout the day.
Mental clarity: Ketones are an efficient fuel for the brain, and many people report sharper focus and reduced brain fog.
Reduced inflammation: Cutting out sugar and refined carbs lowers inflammatory markers in many people.
Blood sugar control: Keto is widely studied for its effects on type 2 diabetes and insulin resistance.
No: Bread, pasta, rice, potatoes, sugar, most fruit, beans, and anything made with wheat flour or added sugar.
How to Know if a Food Fits Keto
The easiest way is to check the net carbs per serving on the nutrition label. Net carbs = total carbohydrates − dietary fiber − sugar alcohols. Foods with 15g or fewer net carbs per serving are generally keto-friendly. Foods above 20g per serving will make it very difficult to stay in ketosis.
Not sure if a product fits your keto diet? Use The Keto Scan to check any product instantly — just scan the barcode and get a score and verdict in seconds.
Net carbs are the carbohydrates that your body actually digests and converts to glucose. Fiber and most sugar alcohols pass through without raising blood sugar, so they don't count toward your keto carb limit. Knowing how to calculate net carbs is the most important skill for anyone following the keto diet.
The Net Carbs Formula
Net Carbs = Total Carbs − Dietary Fiber − Sugar Alcohols
Step-by-Step Example
Pick up a product and look at the Nutrition Facts label. You need three numbers:
1. Total Carbohydrate — find this bold line on the label
2. Dietary Fiber — listed underneath Total Carbohydrate
3. Sugar Alcohols — listed if the product contains erythritol, xylitol, or similar
Example: A product shows Total Carbs 28g, Dietary Fiber 8g, Sugar Alcohols 6g. Net Carbs = 28 − 8 − 6 = 14g net carbs
Why Fiber Doesn't Count
Dietary fiber is a carbohydrate but humans can't digest it. It passes through the digestive system without being absorbed, so it doesn't raise blood glucose or interfere with ketosis. This is why high-fiber foods like avocados, broccoli, and flaxseed are keto staples despite having carbohydrates on the label.
What About Sugar Alcohols?
Sugar alcohols are a mixed category. Erythritol has virtually zero impact on blood sugar and can be fully subtracted. Xylitol and maltitol have a partial impact — many people subtract half their grams rather than all of them. When in doubt, subtract 50% of sugar alcohol grams to be safe.
Keto Net Carb Limits
🟢 0–15g per serving — Keto Friendly
🟠 16–20g per serving — Use with Caution
🔴 21g+ per serving — Not Keto Friendly
Remember: this is per serving of a product, not your total daily limit. Most people on keto aim for 20–50g of net carbs total across the whole day.
The Shortcut
Instead of doing the math every time you pick up a product, let The Keto Scan do it for you instantly. Scan any barcode and get the net carbs, a keto score, and a clear verdict — no label math required.
Skip the math. Scan any barcode and The Keto Scan calculates net carbs for you instantly using data from Edamam, USDA, and Open Food Facts.
Sticking to keto gets much easier once you know which foods you can eat freely, which to eat in moderation, and which to avoid entirely. This complete guide covers every category.
🥩 Meat & Poultry — Eat Freely
All unprocessed meat is keto-friendly. Beef, pork, lamb, chicken, turkey, and game meat contain zero carbs. Choose fattier cuts when possible — ribeye over sirloin, chicken thighs over chicken breast. Avoid processed meats with added sugars or fillers (check the label).
🐟 Fish & Seafood — Eat Freely
Salmon, mackerel, sardines, tuna, trout, cod, shrimp, and most shellfish are excellent keto choices. Fatty fish like salmon and mackerel are especially valuable for their omega-3 content. Avoid breaded or battered fish.
🥚 Eggs — Eat Freely
One of the most perfect keto foods. Eggs contain under 1g of net carbs each, are rich in protein and fat, and are extremely versatile. Eat them fried, scrambled, boiled, or as omelets.
🧀 Dairy — Eat in Moderation
Hard cheeses (cheddar, gouda, parmesan), butter, cream, and cream cheese are very low in carbs and keto-friendly. Greek yogurt and cottage cheese are moderate — check the label. Avoid milk and sweetened dairy products which are high in natural sugars.
🥑 Healthy Fats & Oils — Eat Freely
Avocado, avocado oil, olive oil, coconut oil, and butter are the cornerstones of keto cooking. Avocados are particularly valuable — high in fat, fiber, and potassium. MCT oil is popular among keto practitioners for its ability to quickly produce ketones.
🥦 Low-Carb Vegetables — Eat Freely
Leafy greens (spinach, kale, arugula, lettuce), broccoli, cauliflower, zucchini, cucumber, asparagus, bell peppers, mushrooms, celery, and cabbage are all excellent keto vegetables with low net carb counts.
🥜 Nuts & Seeds — Eat in Moderation
Macadamia nuts, pecans, brazil nuts, and walnuts are the most keto-friendly. Almonds and pumpkin seeds are moderate. Cashews and pistachios are higher in carbs — limit portions. Always check serving sizes since nuts are easy to overeat.
🍓 Berries — Small Portions Only
Berries are the most keto-tolerable fruits. Blackberries and raspberries have around 5–6g net carbs per 100g. Strawberries around 6g. Blueberries are higher at around 12g — eat sparingly. Most other fruits are too high in sugar for daily keto eating.
❌ Foods to Avoid
Bread, pasta, rice, potatoes, corn, oats, beans, lentils, most fruit, fruit juice, soda, candy, chocolate, cookies, cake, crackers, chips, and anything made with wheat flour or added sugar.
Not Sure About a Specific Product?
Even "healthy" products can hide surprising amounts of carbs. Scan any product barcode with The Keto Scan to get an instant net carbs count and keto score before you buy.
You're eating "healthy." You're avoiding bread and pasta. But you're still not losing weight or staying in ketosis. The culprit is almost always hidden carbs — sugar and starch lurking in foods you'd never suspect. Here are the biggest offenders.
⚠️ Salad Dressings & Sauces
Low-fat dressings, ketchup, barbecue sauce, teriyaki sauce, honey mustard, and sweet chili sauce are loaded with sugar. A single tablespoon of barbecue sauce can have 7–10g of sugar. Always check the label — "light" and "fat-free" versions are often the worst offenders because they replace fat with sugar.
⚠️ Flavored Nuts and Nut Butters
Plain almonds are keto-friendly. Honey-roasted almonds are not. The same applies to peanut butter — natural peanut butter with only peanuts and salt is fine, but most commercial brands add sugar. Check the ingredients list for sugar, maltodextrin, or corn syrup.
⚠️ "Sugar-Free" and "Keto" Labeled Products
Not all sugar-free products are keto-friendly. Many use maltitol, a sugar alcohol that has almost the same blood sugar impact as real sugar. "Keto" labeled products are not regulated and sometimes contain enough carbs to knock you out of ketosis. Always check the net carbs, not just the label claim.
⚠️ Protein Bars and Shakes
Many protein bars marketed as "low carb" still contain 15–25g of net carbs from maltitol, brown rice syrup, or tapioca. Most commercial protein shakes have added sugar. Read every label — don't trust the marketing on the front of the package.
⚠️ Yogurt
Regular flavored yogurt has 20–30g of sugar per serving. Even "Greek" or "protein" yogurts are often sweetened. Plain full-fat Greek yogurt is borderline — around 6–8g of net carbs per serving. Avoid flavored varieties entirely.
⚠️ Restaurant Food
Restaurants add sugar to almost everything — marinades, soups, salad dressings, sauces, and even vegetables are often cooked with added sugar or honey. "Grilled chicken" at a restaurant may have a sugary glaze. Always ask about ingredients when eating out.
⚠️ Fruit Juices and Smoothies
A glass of orange juice has 26g of sugar. A "healthy" green smoothie from a juice bar can easily hit 40–60g of sugar from fruit. Even 100% pure juice with no added sugar is too high in natural sugars for keto.
⚠️ Oat Milk, Almond Milk, and Plant Milks
Oat milk is extremely high in carbs — around 16g per cup. Regular almond milk is low carb, but sweetened or vanilla versions add significant sugar. Always choose unsweetened varieties and check the label.
The Only Way to Be Sure
Marketing claims can't be trusted. The only way to know if a product truly fits your keto diet is to check the actual nutrition numbers. The Keto Scan reads the barcode, checks three databases, and gives you an honest net carbs count and score — no guessing.
Grocery shopping on keto doesn't have to be complicated. With the right strategy, you can fill your cart with delicious, satisfying food and never feel deprived. Here's everything you need to know.
Shop the Perimeter First
Most supermarkets are laid out the same way — fresh produce, meat, fish, and dairy line the outer edges, while processed and packaged foods fill the aisles. Start your shop around the perimeter and you'll naturally gravitate toward whole keto-friendly foods. Only head into the aisles for specific items you need.
✅ Always Buy List
Proteins: Eggs, ground beef, chicken thighs, bacon, salmon, sardines, shrimp, deli turkey (check for no added sugar)
Bread, pasta, rice, oats, potatoes, corn, beans, fruit juice, regular soda, candy, cookies, crackers, chips, cereal, most condiments with added sugar
How to Read a Nutrition Label Quickly
Step 1: Check the serving size — manufacturers often use unrealistically small servings to make numbers look better
Step 2: Find Total Carbohydrate and subtract Dietary Fiber and Sugar Alcohols
Step 3: If the result is 15g or less, it's keto-friendly. If it's 16–20g, use with caution. If it's 21g+, put it back
Step 4: Scan the ingredients for red flags: sugar, corn syrup, maltodextrin, wheat flour, dextrose, rice starch
Beware of Health Halos
"Natural," "organic," "gluten-free," "low-fat," and "plant-based" labels mean nothing for keto. Organic cane sugar is still sugar. Gluten-free bread is still bread. Always check the net carbs regardless of the marketing on the front of the package.
Budget-Friendly Keto Shopping Tips
Eggs are the cheapest complete keto food available. Canned sardines and tuna are affordable protein sources. Frozen broccoli and spinach cost less than fresh and are nutritionally identical. Buy larger cuts of meat and portion them yourself. Shop sales for bacon, ground beef, and chicken thighs.
The Fastest Way to Shop Keto
Stop spending 10 minutes reading labels in the aisle. Point your phone at any barcode and The Keto Scan tells you instantly if it fits — net carbs, keto score, and a clear verdict. Scan it. Check it. Stay keto.
If you're new to keto, the difference between net carbs and total carbs is one of the most important things you'll learn. Getting this wrong is one of the most common reasons people stall on keto — or give up thinking it isn't working.
What Are Total Carbs?
Total carbohydrates is the number you see on every nutrition label. It includes all forms of carbohydrate in a food — digestible starches, sugars, dietary fiber, and sugar alcohols. The FDA requires this number on every packaged food sold in the United States.
What Are Net Carbs?
Net carbs is not an FDA-regulated term — it's a concept used in low-carb nutrition to represent the carbohydrates your body actually absorbs and converts to glucose. It's calculated by subtracting the carbs your body can't digest:
Net Carbs = Total Carbs − Dietary Fiber − Sugar Alcohols
Why Fiber Doesn't Count
Dietary fiber is a carbohydrate, but your body doesn't have the enzymes to break it down and absorb it as glucose. Instead, it passes through your digestive system largely intact. It doesn't raise blood sugar, doesn't trigger insulin, and doesn't interfere with ketosis. This is why an avocado with 12g of total carbs and 10g of fiber only has 2g of net carbs — and is one of the best keto foods available.
Why Sugar Alcohols Are Complicated
Sugar alcohols are partially digestible — some more than others. Erythritol has essentially zero impact on blood sugar and is fully subtracted. Xylitol has about 40% of the blood sugar impact of regular sugar. Maltitol has about 65% of the impact and should barely be subtracted at all. When a product lists "sugar alcohols" on the label, check the ingredients to see which type it uses before deciding how to count it.
Which Should You Track on Keto?
Track net carbs. Tracking total carbs on keto leads to unnecessarily avoiding high-fiber vegetables and being too restrictive. A cup of broccoli has 6g of total carbs but only 4g of net carbs — the fiber is irrelevant to ketosis. Most keto practitioners and dietitians recommend a daily net carb target of 20–50g, not total carbs.
Real-World Examples
Avocado (1 medium): Total carbs 17g → Fiber 14g → Net carbs 3g ✅
White bread (1 slice): Total carbs 15g → Fiber 0.6g → Net carbs 14g 🟠
Banana (1 medium): Total carbs 27g → Fiber 3g → Net carbs 24g 🔴
Almonds (1oz): Total carbs 6g → Fiber 3.5g → Net carbs 2.5g ✅
Let The Keto Scan Do the Math
Every time you scan a product with The Keto Scan, it automatically calculates net carbs for you using the correct formula — total carbs minus fiber minus sugar alcohols — and shows you the exact math in "Show the calculation." No guessing, no label confusion.
