BREAKFAST FOR DINNER NUTRITION SERIESAustralian Calorie & Nutrition Guide: Keto Edition
Net carbs at a glance, using real Australian food data.
Keto mostly comes down to one number: your net carbs. This edition puts that number front and centre for everyday Australian foods. Each food has a simple rating, so you can see how it fits your plan without doing the maths. The data comes from Food Standards Australia New Zealand (FSANZ), laid out by supermarket aisle like the original guide.
Take a look inside
Your label already shows net carbs
If you’ve watched American keto content, you’ve probably been told to subtract fibre from total carbs. In Australia, the carbohydrate figure on nutrition labels already leaves fibre out, so the number you see is your net carbs. This book works the same way, so there’s no extra maths.
A rating on every food
Each food is rated by its net carbs per serve: under 5g fits easily into most keto plans, 5-20g can work in moderation depending on your daily limit, and over 20g is unlikely to fit in a realistic portion. It’s a quick guide to how a food fits keto, not a judgement on the food.
Lowest carbs first
Within each category, foods are sorted from lowest to highest net carbs per serve. Start at the top of any list and you’ll find the most keto-friendly options first. The left page shows per 100g and the right page shows per serve, lined up row for row.
Good questions
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Nutrition data for everyday Australian foods, organised by supermarket aisle. Each food lists energy (kcal), protein, fat, saturated fat, net carbs, sugars, dietary fibre and sodium, plus a keto rating. Every page also has a keto-focused “Did you know?” fact.
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Ratings are based on net carbs per serve, because that’s the amount you actually eat. Under 5g is marked Good, 5-20g is Caution and over 20g is Not keto-friendly. Your own daily limit decides how many Caution foods fit your day.
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Australian nutrition labels already exclude fibre from the carbohydrate figure. The “net carbs = total carbs - fibre” rule comes from the US, where labels include it. The book shows net carbs only, and they match what you’ll see on Australian packaging.
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It uses the same FSANZ data and the same supermarket-style layout. The Keto Edition adds net carbs, the rating system, lowest-to-highest sorting and keto-specific facts. If you’re not eating keto, the original guide is the better fit.
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Anyone eating keto or lower-carb, whether you follow a strict plan or keep a relaxed eye on your carbs. It’s also handy for checking an entry in your tracking app.
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Paperback and Kindle, both through Amazon Australia. The paperback is the easiest to flip through and compare, especially with the colour-coded sections.
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Yes. There’s a free printable meal planner (there’s a QR code for it inside the book too), and a free calculator at breakfastfordinner.com.au/calculator to help you work out your daily energy needs.