Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Keto get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Keto’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
4.0
Zinc : Copper
13.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
18.1
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Keto’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 31%
Sodium 49%
Potassium 54%
Thiamin (B1) 62%
Magnesium 82%
Niacin (B3) 84%
Zinc 86%
Manganese 91%
Copper 96%
Phosphorus 97%
Vitamin B6 102%
Panto Acid (B5) 104%
Vitamin C 110%

optimal foods for you

The foods listed below will provide Keto with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
beef liver 7.7 1.75 60%
lamb liver 7.0 1.68 48%
veal liver 7.1 1.92 55%
chicken liver 5.9 1.72 50%
lamb kidney 5.2 1.12 52%
turkey liver 5.8 1.89 47%
pork liver 4.8 1.65 59%
chicken breast 4.2 1.48 60%
pork chops 3.8 1.74 54%
veal 3.5 1.51 65%

Seafood based foods

food name nutrient density energy density insulin load
halibut 6.0 1.11 66%
salmon 6.1 1.56 52%
lobster 4.6 0.89 71%
crab 4.4 0.83 71%
sturgeon 4.6 1.35 49%
pollock 3.9 1.11 69%
trout 4.4 1.68 45%
white fish 3.7 1.08 70%
mussel 3.1 0.86 63%
rockfish 3.2 1.09 66%
crayfish 2.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
coriander 13.9 0.23 30%
watercress 13.7 0.11 65%
chicory greens 13.3 0.23 23%
beet greens 12.1 0.22 35%
chard 11.6 0.19 51%
white mushroom 11.4 0.22 65%
amaranth leaves 11.4 0.21 86%
spinach 11.3 0.23 49%
portabella mushrooms 11.3 0.29 55%
seaweed (laver) 11.0 0.35 80%
chives 10.8 0.30 48%
zucchini 10.7 0.17 40%
okra 10.6 0.22 50%
mustard greens 10.4 0.27 36%
asparagus 10.4 0.22 50%
summer squash 10.3 0.19 45%
chinese cabbage 9.9 0.12 54%
lettuce 9.9 0.15 50%
banana pepper 9.9 0.27 36%
endive 9.7 0.17 7%
shiitake mushroom 9.9 0.39 58%
cauliflower 9.6 0.25 50%
parsley 9.6 0.36 48%
arugula 9.3 0.25 45%
broccoli 9.0 0.35 50%
mung beans 8.7 0.19 74%
wheat bran 10.2 2.16 38%
radishes 8.4 0.16 43%
spirulina 8.4 0.26 70%
celery 8.3 0.18 50%
kale 8.1 0.28 60%
peas 8.1 0.42 65%
cabbage 7.8 0.23 55%
sauerkraut 7.7 0.19 39%
radicchio 7.6 0.23 68%
jalapeno peppers 7.6 0.27 37%
chayote 7.6 0.24 41%
yeast extract spread 8.7 1.85 59%
escarole 7.3 0.19 24%
turnip greens 7.4 0.29 44%
alfalfa 7.2 0.23 19%
red peppers 7.2 0.31 40%
pickles 7.0 0.12 40%
cucumber 7.0 0.12 40%
butternut squash 7.0 0.45 75%
pinto beans 6.6 0.22 83%
brussel sprouts 6.7 0.42 50%
eggplant 6.5 0.25 35%
red cabbage 6.3 0.29 55%
artichokes 6.4 0.47 49%
snap beans 6.1 0.15 58%
winter squash 6.1 0.40 69%
turnips 5.9 0.21 51%
seaweed (wakame) 6.0 0.45 79%
collards 5.8 0.33 37%
pumpkin 5.6 0.20 76%
onions 5.0 0.32 65%
celeriac 4.9 0.42 72%
turnips 4.6 0.22 61%
cantaloupe 4.6 0.34 70%
coconut water 4.3 0.19 66%
rhubarb 4.0 0.21 55%
carambola 4.1 0.31 56%
carrots 4.1 0.41 64%
strawberries 3.8 0.32 49%
soybeans (sprouted) 4.1 0.81 49%
pineapple 3.8 0.50 76%
sweet potato 3.9 0.90 81%
grapefruit 3.4 0.30 83%
grapefruit 3.3 0.33 85%
blackberries 3.3 0.43 27%
lemongrass 3.6 0.99 93%
seaweed (kelp) 3.2 0.43 77%
mulberries 3.1 0.43 74%
honeydew melon 2.9 0.36 66%
gooseberries 2.8 0.44 52%
limes 2.7 0.30 70%
beets 2.6 0.43 70%
leeks 2.7 0.61 83%

macronutrients

The macronutrient split of Keto’s diet is shown in the chart below.

protein

Keto’s protein intake is 1.3g/kg LBM or 98g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Keto’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 30
RDI/sedentary ~11% 0.8 59
typical ~16% 1.2 89
minimum nutrient optimiser ~24% 1.8 135
Keto 23% 1.31 98

macro targets

While Keto’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 135 270
fat (g) 30 150
carbs (g) 0 140
energy (calories) 2050

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of Keto’s food log based on the harder to find 50% of the essential nutrients. Keto’s most nutrient dense day is April 03 2017 while his least nutrient-dense day is April 04 2017.

best and worst days

Keto’s food diary for the best and worst days are shown below for comparison. Keto should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
MCT Oil 116
Butter, Salted 203
Coffee, Prepared From Grounds 5
Eggs, Cooked 205
Mozzarella Cheese, Whole Milk 135
Sausage, Beef, Fresh 282
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 371
Bacon, Pork 75
Spinach, Cooked from Frozen 323
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 153

Worst Day

food name energy (kcal)
Butter, Salted 203
MCT Oil 116
Coffee, Prepared From Grounds 5
Butter, Salted 102
Keto egg muffin 504
Chicken Breast, Skin Removed Before Cooking 147
Parmesan Cheese, Dry, Grated 119
Eggs, Cooked 68
Pepperoni, Pork and Beef 286
Olive Oil 119
Mozzarella Cheese, Whole Milk 90

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes