Reviewed by Adiana Castro, MS, RDN, CDN, LDN, CLT
Thinking about cutting carbs but unsure where to start? Keto and low-carb diets both reduce carbohydrate intake, but they aren't exactly the same.
Here's what you need to know about the differences, foods to eat, and how to make either approach easier.
What's the Difference Between Keto and Low-Carb?
Both diets limit foods like bread, pasta, rice, and added sugars while emphasizing protein, fats, and vegetables.
Low-carb diet: Typically allows 50–150 grams of carbohydrates per day.
Keto diet: Usually limits carbohydrates to fewer than 50 grams per day.
The keto diet aims to put your body into ketosis, a metabolic state in which your body produces ketones from fat to use for energy.
What Foods Can You Eat on a Keto or Low-Carb Diet?
You can still enjoy a variety of satisfying foods:
Protein: Chicken, turkey, eggs, fish, and seafood.
Healthy fats: Avocados, olive oil, nuts, and seeds.
Vegetables: Broccoli, cauliflower, spinach, zucchini, and green beans.
Dairy: Greek yogurt, cottage cheese, and cheese, if tolerated.
Foods commonly limited include bread, rice, pasta, sugary drinks, sweets, and processed snacks.
What Does a Day of Low-Carb Eating Look Like?
Eating fewer carbs doesn't have to mean complicated meals.
Breakfast: Plain Greek yogurt with berries and walnuts.
Lunch: Grilled chicken salad with avocado and olive oil dressing.
Snack: A handful of almonds or a hard-boiled egg.
Dinner: Baked salmon with roasted green beans.
Portion sizes and carbohydrate needs vary depending on your goals.
Can You Eat Low-Carb When Dining Out?
Absolutely. A few simple swaps can help:
Burgers: Choose a lettuce wrap instead of a bun.
Mexican: Try a protein bowl without rice.
Asian: Order a protein and vegetable stir-fry without rice.
Breakfast: Choose eggs with vegetables.
Is Keto or Low-Carb Right for You?
Neither approach is right for everyone. A low-carb diet offers more flexibility, while keto requires stricter carbohydrate limits.
The best eating plan is one that supports your health, meets your nutritional needs, and fits your lifestyle. If you have diabetes, kidney disease, or take blood-sugar-lowering medication, speak with your healthcare team before making major carbohydrate changes.
Need help finding an approach that works for you?
At Compass Nutrition, our registered dietitians provide personalized nutrition counseling to help you build sustainable eating habits without unnecessary restrictions.