So you’ve decided to jump on the proverbial banting band-wagon, and why shouldn’t you? It’s a healthy eating lifestyle that encourages you to eat real unprocessed food, including steak, cheese, eggs and butter! But once you realise that the shelves of the supermarkets are stocked full with items that are loaded with sugar, preservatives and other things you can’t pronounce, you start to wonder, what can you actually eat when following a Banting diet? That’s why we have put together this easy Banting Diet Green Food List for you.
The Banting Diet Green Food List are all of the healthy foods that you can eat relatively freely while following a banting lifestyle. Most of the foods on this list are below 5g of carbohydrates per serving size.
For each food item on the Banting Green Food list you will be able to see the average calorie, fat, carbohydrate, fibre, net carbs and protein for each item per serving. Now you can easily calculate how many carbs or net carbs you are eating per day. If your aim is weight-loss, you probably want to stick to a maximum of 25g of net carbs or 50g of total carbs per day.
Don’t forget that fat is your friend, because it is going to keep you fuller for longer. We’ve been told for years that fat was bad, but now that it’s back in our diets, it is good, oh so good! I often add a tablespoon of coconut oil or MCT (medium chain triglyceride) oil into my breakfast (either a smoothie or chia porridge), or if I’m making eggs, I won’t skimp on the butter! Breakfast is the perfect meal to get the day started so that you don’t feel like you’re starving (which is a sure-fire way to start craving sugary foods).
Also, don’t overdo the protein, because too much can kick you out of fat burning mode. There is a myth running around that Banting is a high protein diet, I’m sorry for the meat lovers but this is incorrect. The Banting diet is high in fat, moderate in protein and low in carbs.
If you want to calculate how much Fat, Carbohydrate and Protein you should be having (because everybody is different), head on to this website, they have a great little free calculator called the “Keto Calculator” which will ensure that your body remains in fat burning (not storing) mode.
And because we love you “this much” (it’s a lot I promise), we’ve put together a FREE PDF version of the Banting Diet Green list that you can download. Print it, laminate it and stick it on your fridge! You can even forward it to your friends. #lovingissharing
Download the Banting Diet GREEN Food List - Free PDF
The Banting Diet Green Food List
| ANIMAL PROTEIN | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| Bacon | 2 Slices | 92 | 9 | 2 | 0 | 2 | 4 |
| Beef Mince Lean | 85g | 222 | 15 | 0 | 0 | 0 | 21 |
| Beef Steak or Stewing Steak | 85g | 213 | 12 | 0 | 0 | 0 | 24 |
| Calamari | 85g | 134 | 1,2 | 1,4 | 0 | 1,4 | 28 |
| Chicken Breast (without skin) | 85g | 138 | 3 | 0 | 0 | 0 | 27 |
| Chicken Roast (with skin) | 85g | 203 | 12 | 0 | 0 | 0 | 23 |
| Duck Roast (with skin) | 85g | 285 | 24 | 0 | 0 | 0 | 15 |
| Egg Whites | 2 Large | 34 | 0 | 0,5 | 0 | 0,5 | 7 |
| Eggs (whole) | 1 Large | 72 | 5 | 0,5 | 0 | 0,5 | 6 |
| Fish, Salmon | 85g | 117 | 3 | 0 | 0 | 0 | 21 |
| Fish, Tuna (canned in oil) | 60g | 396 | 1,3 | 0,6 | 0,6 | 0 | 16 |
| Fish, Tuna (canned in water) | 60g | 70 | 0 | 0 | 0 | 0 | 15 |
| Fish, White (e.g. Hake, Sole) | 115g | 98 | 2 | 0 | 0 | 0 | 17 |
| Ham, Cold Meat | 30g | 35 | 1 | 1 | 0 | 1 | 5 |
| Lamb, Chop or Roast | 85g | 249 | 18 | 0 | 0 | 0 | 21 |
| Ostrich | 85g | 123 | 2,2 | 0 | 0 | 0 | 24 |
| Pork Chops | 85g | 171 | 9 | 0 | 0 | 0 | 21 |
| Pork Ribs (no marinade) | 86g | 312 | 24 | 0 | 0 | 0 | 24 |
| Port Roast, Loin | 85g | 210 | 12 | 0 | 0 | 0 | 24 |
| Pork Sausage (no sugar) | 1 Sausage | 102 | 9 | 0 | 0 | 0 | 7 |
| Prawns | 85g | 84 | 1 | 0 | 0 | 0 | 18 |
| Turkey Roast (with skin) | 85g | 159 | 6 | 0 | 0 | 0 | 24 |
| VEGETABLES | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| Artichoke | 1 Medium (128g) | 60 | 0,2 | 13 | 7 | 6 | 4,2 |
| Asparagus | 3 Spears (48g) | 9 | 0 | 1,8 | 0,9 | 0,9 | 1,2 |
| Aubergine (aka Eggplant or Brinjal) | 1 Cup (82g) | 20 | 0,2 | 4,8 | 2,5 | 2,3 | 0,8 |
| Avocados | Half Medium Avo | 161 | 14,5 | 8,5 | 7 | 1,5 | 4 |
| Baby Marrows (aka Courgettes or Zucchini) | 3 Small (100g) | 17 | 0,3 | 3,1 | 1 | 2,1 | 1,2 |
| Broccoli | 100g | 34 | 0,4 | 7 | 2,6 | 4,4 | 2,8 |
| Brussel Sprouts | 5 Sprouts (95g) | 40,8 | 0,3 | 8,6 | 3,6 | 5 | 3,2 |
| Cabbage | 1 Cup (89g) | 22 | 0,1 | 5 | 2,2 | 2,8 | 1,1 |
| Cauliflower | 1 Cup (107g) | 27 | 0,3 | 5 | 2,1 | 2,9 | 2 |
| Celery | 1 Medium (40g) | 6 | 0,1 | 1,2 | 0,6 | 0,6 | 0,3 |
| Cucumber | Half Cup (52g) | 8 | 0,1 | 1,9 | 0,3 | 1,6 | 0,3 |
| Garlic | 1 Clove (3g) | 5 | 0 | 1 | 0,1 | 0,9 | 0,2 |
| Gem Squash | Half Squash | 39 | 0,3 | 5,9 | 0,5 | 5,4 | 2,8 |
| Green Beans | 10 Beans (55g) | 17 | 0,1 | 3,9 | 1,9 | 2 | 1 |
| Leeks | 1 Small (50g) | 30,5 | 0,2 | 7 | 0,9 | 6,1 | 0,7 |
| Lettuce | 1 Cup (36g) | 5 | 0 | 1 | 0,5 | 0,5 | 0,5 |
| Mushrooms (button) | Half Cup (35g) | 8 | 0,1 | 1,1 | 0,3 | 0,8 | 1,1 |
| Olives | 5 Small (16g) | 20 | 1,5 | 1 | 0,5 | 0,5 | 0,2 |
| Onions | 1 Medium (100g) | 40 | 0,1 | 9 | 1,7 | 7,3 | 1,1 |
| Patty Pans | 4 Large (100g) | 18 | 0,2 | 3,8 | 1,2 | 2,6 | 1,2 |
| Peppers | 1 Medium (119g) | 24 | 0,2 | 6 | 2 | 4 | 1 |
| Pumpkin | 1 Cup (116g) | 30 | 0,1 | 8 | 0,6 | 7,4 | 1,2 |
| Radishes | 4 Medium (18g) | 2,8 | 0 | 0,6 | 0,3 | 0,3 | 0,1 |
| Sauerkraut (fermented cabbage) | 100g | 19 | 0,1 | 4,3 | 2,9 | 1,4 | 0,9 |
| Spinach | 1 Cup (30g) | 7 | 0,1 | 1,1 | 0,7 | 0,4 | 0,9 |
| Spring Onions | 2 Medium (25g) | 8 | 0 | 1,8 | 0,7 | 1,1 | 0,5 |
| Swiss Chard | 1 Cup (36g) | 7 | 0,1 | 1,4 | 0,6 | 0,8 | 0,6 |
| Tomatoes | 1 Small (91g) | 16 | 0,2 | 3,5 | 1,1 | 2,4 | 0,8 |
| Tomatoes, Cherry or Baby | 5 Small (85g) | 14,8 | 0,2 | 3,4 | 1 | 2,4 | 0,7 |
| FATS & OILS | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| Animal Fat (e.g. Duck, Bacon) | 1 Tbsp | 117 | 13 | 0 | 0 | 0 | 0 |
| Avocado Oil | 1 Tbsp | 124 | 14 | 0 | 0 | 0 | 0 |
| Butter | 1 Tbsp | 102 | 12 | 0 | 0 | 0 | 0 |
| Cocoa Butter | 1 Tbsp | 120 | 14 | 0 | 0 | 0 | 0 |
| COCONUT OIL | 1 Tbsp | 117 | 14 | 0 | 0 | 0 | 0 |
| Flaxseed Oil | 1 Tbsp | 120 | 14 | 0 | 0 | 0 | 0 |
| Ghee | 1 Tbsp | 112 | 13 | 0 | 0 | 0 | 0 |
| Lard | 1 Tbsp | 115 | 13 | 0 | 0 | 0 | 0 |
| MACADAMIA OIL | 1 Tbsp | 120 | 14 | 0 | 0 | 0 | 0 |
| Mayonnaise (full fat only) | 1 Tbsp | 91 | 10 | 0,5 | 0 | 0,5 | 0 |
| MCT OIL (MEDIUM CHAIN TRIGLYCERIDE) | 1 Tbsp | 100 | 14 | 0 | 0 | 0 | 0 |
| Olive Oil | 1 Tbsp | 119 | 14 | 0 | 0 | 0 | 0 |
| DAIRY (Full Cream) | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| Cheese, Blue | 30g | 106 | 8,7 | 0,7 | 0 | 0,7 | 6,3 |
| Cheese, Brie | 30g | 100,2 | 8,4 | 0,1 | 0 | 0,1 | 6,3 |
| Cheese, Cheddar | 30g | 120,6 | 9,9 | 0,4 | 0 | 0,4 | 7,5 |
| Cheese, Feta | 30g | 79,2 | 6,3 | 1,2 | 0 | 1,2 | 4,2 |
| Cheese, Mozzarella | 30g | 84 | 5,1 | 0,9 | 0 | 0,9 | 8,4 |
| Cheese, Parmesan | 1 Tbsp | 22 | 1,4 | 0,2 | 0 | 0,2 | 1,9 |
| Cheese, Ricotta | 30g | 52,2 | 3,9 | 0,9 | 0 | 0,9 | 3,3 |
| Cottage Cheese | 30g | 29,4 | 1,3 | 1 | 0 | 1 | 3,3 |
| Cream | 50ml | 172 | 17,5 | 1,7 | 0,3 | 1,4 | 1,1 |
| Cream Cheese | 30g | 102,6 | 10,2 | 1,2 | 0 | 1,2 | 1,8 |
| Greek Yoghurt | 50g | 29,5 | 0,2 | 1,8 | 0 | 1,8 | 5 |
| Milk | 100ml | 62,5 | 3,4 | 5 | 0 | 5 | 3,2 |
| Sour Cream | 30g | 57,9 | 6 | 0,9 | 0 | 0,9 | 0,6 |
| NUTS & SEEDS | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| ALMOND MEAL (or Flour) | 100g | 575 | 49,4 | 21,5 | 12,3 | 9,2 | 21,2 |
| CHIA MEAL | 30g | 145,8 | 9,3 | 12,6 | 10,2 | 2,4 | 5,1 |
| Coconut Fine or Flakes | 100g | 353,7 | 33,8 | 15 | 8,8 | 6,2 | 3,4 |
| FLAXSEED FLOUR | 100g | 492 | 34 | 34,3 | 27,9 | 6,4 | 19,5 |
| NUTS, ALMONDS | 30g | 172,8 | 14,8 | 6,4 | 3,7 | 2,7 | 6,4 |
| Nuts, Brazil | 30g | 196,8 | 19,8 | 3,6 | 2,4 | 1,2 | 4,2 |
| Nuts, Hazelnut | 30g | 188,4 | 18,3 | 5,1 | 3 | 2,1 | 4,5 |
| Nuts, Macadamia | 30g | 214,5 | 22,8 | 4,2 | 2,7 | 1,5 | 2,4 |
| Nuts, Pecans | 30g | 207 | 21,6 | 4,2 | 3 | 1,2 | 2,7 |
| Nuts, Pine | 30g | 201,9 | 20,4 | 3,9 | 1,1 | 2,8 | 4,2 |
| Nuts, Walnut | 30g | 196,2 | 19,5 | 4,2 | 2,1 | 2,1 | 4,5 |
| SEEDS, CHIA | 30g | 145,8 | 9,3 | 12,6 | 10,2 | 2,4 | 5,1 |
| Seeds, Flaxseed (aka Linseed) | 30g | 147,6 | 10,2 | 10,3 | 8,4 | 1,9 | 5,9 |
| Seeds, Pumpkin | 30g | 133,7 | 5,8 | 16,1 | 4,2 | 11,9 | 5,6 |
| Seeds, Sesame | 30g | 171,9 | 15 | 6,9 | 3,6 | 3,3 | 5,4 |
| Seeds, Sunflower | 30g | 174,6 | 14,9 | 7,2 | 3,3 | 3,9 | 5,8 |
| BAKING AIDS, SWEETENERS & OTHER | SERVING SIZE | CALORIES(kcal) | FAT(g) | CARBS(g) | FIBRE(g) | NET CARBS(g) | PROTEIN(g) |
|---|---|---|---|---|---|---|---|
| CINNAMON CHIA PORRIDGE – PLAIN | 30g | 144,3 | 10,4 | 5,5 | 2,4 | 3,1 | 3,7 |
| CINNAMON CHIA PORRIDGE – XYLITOL | 30g | 165,1 | 9,8 | 5,6 | 2,3 | 3,3 | 3,5 |
| Cocoa Powder (unsweetened) | 1 Tbsp (5g) | 12 | 1 | 3 | 2 | 1 | 1 |
| CRUMPET PRE-MIX | 2 Crumpets | 198,3 | 16,8 | 7,4 | 2,6 | 4,8 | 7,2 |
| ERYTHRITOL | 1 tsp (3g) | 0 | 0 | 1 | 0 | 0 | 0 |
| Guar Gum | 1 tsp (3g) | 10,4 | 0,1 | 2,6 | 2,6 | 0 | 0,1 |
| PIZZA BASE PRE-MIX | 1 Slice Baked Base (35g) | 449,9 | 36,6 | 10,2 | 7,6 | 2,6 | 16,1 |
| Psyllium Husks | 3 tsp (9g) | 34 | 0 | 8 | 7 | 1 | 0 |
| ROSEMARY FLAX BREAD PRE-MIX | 1 Slice Baked (30g) | 147,8 | 11,8 | 2,6 | 2,5 | 0,1 | 4,8 |
| STEVIA | 2g | 0 | 0 | 0 | 0 | 0 | 0 |
| Vanilla Extract | 1 Tbsp (13g) | 38 | 0 | 1,6 | 0 | 1,6 | 0 |
| Xanthan Gum | 1 tsp (3g) | 8,7 | 0 | 1,8 | 1,8 | 0 | 0 |
| XYLITOL | 5g | 17 | 0 | 5 | 0 | 0,6 | 0 |
| XYLITOL (FINE POWDER OR ‘ICING’) | 5g | 17 | 0 | 5 | 0 | 0,6 | 0 |