The ketogenic (keto) diet has gained immense popularity as a high-fat, very low-carbohydrate, and moderate-protein diet. Research suggests that following the keto diet can help you burn fat while making you feel less hungry. Although the keto diet can lead to weight loss, the data also shows there is no one-size-fits-all approach to food and weight. It works well for some people, but not so well for others. It's praised for helping people shed pounds, control their blood sugar, lower their cholesterol and feel full after their meals by prioritizing one thing: fat.
This article provides a comprehensive list of foods that are not only keto-friendly but also contribute to overall health and well-being.
Understanding the Keto Diet
The keto diet works by changing the fuel your body uses for energy. Normally, carbohydrates from your food are broken down into glucose, which is the body’s main source of energy. But when you eat fewer carbs, your body starts to use fat as energy instead by turning it into substances called ketones. This process, called ketogenesis, usually begins about 3 to 4 days after you start restricting your carb intake. People following a standard keto diet generally aim to get 70-80% of their total daily calories from fat, 10-20% from protein, and 5-10% from carbohydrates. For a 2,000-calorie diet, that’s around 25-50 grams of carbohydrate, 150-180 g of fat, and 50-100 g of protein each day.
One of the risks of going on the keto diet is that you might not eat enough fiber and B vitamins because many foods high in fiber and B vitamins - such as whole grains, fruits, vegetables, and legumes like lentils and chickpeas - also contain a significant amount of carbs. Getting enough fiber in your diet is very important for the health of your gut microbiome, which is the community of trillions of microbes that live in your gut. These microbes digest fiber and turn it into chemicals that are linked to health benefits. Low-carb plants that still contain a good amount of fiber include non-starchy vegetables like broccoli, cauliflower, and zucchini, as well as avocados, nuts, seeds, and berries.
When people talk about the “net carbs” in a food, they mean the total carbohydrates minus the part that’s fiber.
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Keto-Friendly Food Groups
Planning is key with the keto diet because it is relatively restrictive. The keto diet calls for a very low-level of carbs, but specifically net carbs, or digestible carbs. Net carbs equal the food’s total carbohydrates minus fiber and sugar-alcohol content, Kirkpatrick explains. In general, the diet calls for people to eat less than 50 grams of carbs total per day.
1. Fish and Seafood
Fish and shellfish are good choices if you’re following a keto diet. Salmon is high in essential nutrients like omega-3 and B vitamins but very low in carbs. Shrimp and lobster also work well for keto.
Macronutrients per 3 ounces (85 g) in fish and seafood:
- Salmon: 0 g carbs, 4 g fat, 17 g protein
- Flounder: 0 g carbs, 2 g fat, 11 g protein
- Crab: 0 g carbs, 1 g fat, 15 g protein
- Lobster: 0 g, 1 g fat, 14 g protein
Seafood is an excellent source of protein and is rich in omega-3 fatty acids, which can reduce inflammation in the body. Most shellfish are low in carbohydrates, and shrimp and crabs are most recommended on the keto diet.
2. Meat and Poultry
Meat and poultry are popular with people on the keto diet because they’re high in fat and very low in carbs. Macronutrients per 3.5 ounces (100 g) in meat and poultry:
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- Turkey: 0 g carbs, 12 g fat, 27 g protein
- Beef: 0 g carbs, 6 g fat, 123 g protein
- Chicken: 0 g carbs, 3 g fat, 32 g protein
- Sausages: 2 g carbs, 26 g fat, 18 g protein
Lean meats, lean and non-processed chicken breast and turkey breast are a good source of protein and a filling meal. Poultry is a great source for high quality protein and is central to the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet, according to a 2016 study.
3. Non-Starchy Vegetables
Vegetables that are low in carbs but still contain fiber are a good option for the keto diet. They also contain plenty of micronutrients and antioxidants, which are essential for your health. Non-starchy vegetables can make a great substitute for high-carbohydrate foods. For example, you can use cauliflower to make “rice” and zucchini to make noodles.
Macronutrients per 3.5 ounces (100 g) in low-carb, high-fiber vegetables:
- Zucchini: 3 g carbs, 1 g fiber, 0 g fat, 3 g protein
- Cauliflower: 4 g carbs, 2 g fiber, 0 g fat, 2 g protein
- Bell Peppers: 5 g carbs, 2 g fiber, 0 g fat, 1 g protein
- Broccoli: 6 g carbs, 2 g fiber, 0 g fat, 3 g protein
Low carb vegetables, aim to eat 12-15g of net carbs from a variety of vegetables per day. When it comes time to adding low carb fruits into your diet, reach for low glycemic varieties like blackberries, blueberries, coconut, lemons and limes, raspberries, strawberries, and tomatoes. Frozen green vegetables If you find yourself with a short amount of time to prep a meal or snack, frozen veggies are an easy way to pack nutrients into your diet with little effort. Kale, cabbage, broccoli and other leafy greens While vegetables contain carbohydrates, the fiber content helps keep the total net carbs low, keeping the body in ketosis while providing a source of important vitamins and minerals that are good for your brain health. Zucchini is a versatile green vegetable that can serve as a base for a variety of meals, such as zucchini noodles or zucchini boats.
Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs like oregano and rosemary add ample flavor with almost no carbs.
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Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. What’s more, low carb veggies make great substitutes for high carb foods. For instance, you can turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies like jicama and turnips make great substitutes for roasted potatoes or French fries.
4. Avocados
Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs - of which 14 g is fiber - and 30 g of fat. Avocados are a high-fat fruit that are rich in fiber, which can help keep you full and satisfied longer. Bring on the guacamole!
5. Berries
A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content. But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:
- Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein
- Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein
- Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein
- Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein
Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.
6. Nuts and Seeds
Nuts and seeds are a healthy, high-fat, low-carb food. They also contain plenty of fiber. Eating nuts has been linked to a lower risk of health conditions including heart disease and diabetes. Although nuts and seeds are generally low in carbohydrates, there is some variation between different types.
Macronutrients per 1 ounce (28 g) in nuts and seeds:
- Pumpkin seeds: 3 g carbs, 2 g fiber, 14 g fat, 9 g protein
- Almonds: 6 g carbs, 4 g fiber, 14 g fat, 6 g protein
- Cashews: 9 g carbs, 1 g fiber, 12 g fat, 5 g protein
- Chia seeds: 12 g carbs, 11 g fiber, 9 g fat, 5 g protein
Healthy nuts like pecans, Brazil nuts, walnuts, macadamia nuts, almonds and pine nuts are low-carb, high-fat foods that can serve as a snack or meal topping. Just make sure to check each label to ensure there are no added sugars, and it’s best to avoid flavors or glazes. Nuts and seeds are high in fat and low in carbs. Most nuts and seeds are low in net carbs, but the amount varies widely by type. Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Furthermore, nuts and seeds are high in fiber, which can help you feel full, lower your calorie intake, and reduce your risk of chronic diseases.
7. Eggs
Eggs are an easy and affordable source of fat and protein while also being low in carbohydrates, making them a good choice for those following a keto diet. While previous recommendations warned against eating more than 2 eggs a week, the latest research found that it’s fine for most people to eat 1 egg every day, or 7 eggs in a week. For a quick breakfast, consider preparing eggs your favorite way, served with a side of sliced avocado and mushrooms cooked in a plant-based oil.
Eggs contain the perfect combo of satiating protein and fat (most of which is unsaturated); they’re also high in the antioxidant mineral selenium. Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health. Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease.
8. High-Fat Dairy Products
High-fat dairy products are a good source of protein as well as fat. Some scientists have linked certain dairy products with health benefits. For instance, yogurt can keep you fuller for longer and provides beneficial probiotics for your gut. But not everyone agrees. A recent study found that people who substituted carbs with animal products were more likely to die during the 25-year follow up than those who substituted plant-based options like nuts. It might be a good idea to balance your dairy intake with plant foods while you are on the keto diet.
Cheese is a high-fat snack or topping that can be healthily consumed with around one serving a day, Cassetty says. Cottage cheese is high in protein and can be mixed with spices or nuts for an easy snack. Cottage cheese does have some carbs, though, so you will have to limit your consumption. Cream and half-and-half are both high in fat and low in carbs, which make them popular on the keto diet. Still, it is best to keep your consumption of these moderate, as they are high in saturated fat. Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk. Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.
There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Just 1 oz (28 g) of cheddar cheese provides 1 g of carbs, 6 g of protein, and a good amount of calcium. Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, it may even help protect against this condition. In addition, research suggests that eating cheese regularly may help increase strength and reduce the loss of muscle mass that occurs with aging.
9. Oils
Some oils are a healthy source of fat and contain no carbohydrates. These include olive, avocado, canola, nut, and seed oils, like flax and hemp oil. Research has shown that olive oil can protect against heart disease and certain cancers. Both olives and olive oil are a good choice for the keto diet, as they have the same health benefits and have almost no carbs. Some oils, like avocado, sunflower, and rice bran oil, are more stable when cooking at a high heat.
Extra virgin olive oil, avocado oil and coconut oil are an easy way to sneak additional fat into your diet. Plant-based oils are preferred to butter because they contain plant compounds that are good for your gut. Plus, the unsaturated fats can help mediate inflammation, which is one of the main drivers of disease, Cassetty said. As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and mayonnaise. It’s also best to use olive oil for low heat cooking or add it to dishes after they’ve been cooked.
10. High-Cocoa Chocolate
Chocolate with a high cocoa content is a good source of antioxidants, including flavanols. Research suggests that it can improve heart health. Keto-friendly chocolate should contain 70% cocoa or more. Lower cocoa percentage chocolate has a higher sugar content, which will increase your carbohydrate intake. A 3.5 ounce portion (100 g) of 70% cocoa chocolate contains 43 g of carbohydrates, 7 g of fiber, 47 g of fat, and 7 g of protein. If chocolate is a treat that you would miss while on the keto diet, find a dark chocolate made with sugar alcohols instead of added sugar to stay in the keto parameters.
Dark chocolate and cocoa are delicious sources of antioxidants. Research suggests that dark chocolate may help reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy. You can eat chocolate on keto, but it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids - preferably more - and eat it in moderation.
11. Coffee and Tea without Sugar
Tea and coffee are good options for a carb-free drink. Both are linked to a large range of health benefits, including living a longer and healthier life. These benefits are found for both caffeinated and decaffeinated versions, so if you’re sensitive to caffeine or it’s late in the day, choose a decaf option.
12. Keto-Friendly beverages
Low carb diets like keto have a diuretic effect, so make sure to drink a minimum of 6 to 8 glasses of water daily-especially during the induction phase- to support your metabolism and regular body functions. Not consuming enough water can lead to constipation, dizziness, and cravings. Also make sure to add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.
Zero-calorie seltzers and club soda, up to two cups of decaffeinated or regular coffee and tea, herbal tea (without added barley or fruit sugar added), and unsweetened soy and almond milks, or any of these are also permitted.
13. Other Keto-Friendly Foods
- Almond flour is a low-carb baking ingredient that can keep you in ketosis without giving up your favorite sweet treats.
- Brussels sprouts cooked in a plant-based oil can be a delicious side or base for a solid lunch or dinner.
- Cauliflower crust and cauliflower rice If you can't live without pizza, substitute traditional dough for a crispy cauliflower crust. And for grains, while one cup of white rice has 45 grams of carbohydrates, one cup of cauliflower rice only has two grams.
- For an easy snack that can be stored in your purse in case of a hunger emergency, try a low-carb, keto-friendly protein bar. For the most keto-friendly option, look for a bar high in fiber with protein. And to stay satisfied, make sure it’s a flavor and taste you enjoy!
- Almond butter and no sugar-added peanut butter are a low carb topping that offers a good source of protein. For an easy keto snack, try celery and peanut butter. Or, you can eat a spoonful out of the jar.
- Peppers are great for spcing up your main dishes or as a main dish of their own. They're crunchy, low-carb and full of vitamin C. Plus, sliced bell peppers make a great snack with some keto-friendly dip!
- Sparkling water Dry mouth is one symptom of the “keto flu” that some people report experiencing as their body changes fuel sources from glucose to fat. Look for a flavored, but unsweetened, sparkling water to add fun tastes to your diet while keeping you hydrated.
- Unsweetened plant-based milk A fortified, unsweetened almond milk offers a low-carb milk alternative that comes with the added bonus of calcium, vitamin D and vitamin E. Soy and coconut milk can also be part of the keto diet, although you should avoid high-carb oat milk.
Keto and Alcohol
There's a widespread rumor that you have to quit drinking on the keto diet. Lucky for you, it's just not true. There are various alcohols that are compliant with a low-carb lifestyle. Remember: CDC dietary guidelines recommend not drinking at all or to drink in moderation by limiting intake to just one drink a day for women, or two drinks for men.
Here are some alcohols that won’t break your keto diet:
- Dry wines In general, the dryer the wine, the less residual sugar and lower the carb count. Wines do contain carbohydrates, so they should be consumed in moderation on the keto diet. For reds, try pinot noir, Cabernet Sauvignon and merlot. If you prefer white, try sauvignon blanc, chardonnay, champagne or pinot grigio.
- Hard liquor Most spirits such as vodka, gin, tequila and rum contain few carbohydrates and no added sugar. Drink it neat, on the rocks, or pair with a sugar-free mixer like seltzer or tonic water.
Potential Benefits of the Keto Diet
- Weight Loss: Research suggests that the keto diet helps people cut calories because the diet doesn't include many foods that people are likely to overeat. Ketogenic diets will cause you to lose weight within the first week. Thanks to its low-carb nature, keto will force the body to first use up all its glycogen stores, which is the storage form of carbohydrates, she explains. With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down, keep in mind that most of this is water loss initially.
- Blood Sugar Management: Theoretically speaking, it makes sense that keto could benefit people with diabetes, since the diet calls for moderating carbohydrate intake. And that lower carb intake has the potential to increase insulin sensitivity in individuals who are managing diabetes, as research suggests.
- Brain Health: The keto diet can show positive results for helping the brain. It's been used for years to treat epilepsy. Researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease. There are many different theories as to why the keto diet may be beneficial for brain health.
Potential Drawbacks of the Keto Diet
- Sustainability: The high level of restriction required for the keto diet is not often sustainable for people.
- Nutrient Deficiencies: The keto diet is very low in carbs which means you can't eat many fruits and vegetables.
- Heart Health Concerns: There are mixed results in studies that examine the specific effects of the keto diet on heart health. This is likely because much of it depends on individual food choices.
- Gastrointestinal Issues: Constipation is likely the greatest long-term complication of the keto diet because of a low fiber intake.
- Keto Flu: When people start the keto diet, they go through the keto flu. Keto flu symptoms appear a few days after starting the diet. This eventually goes away once your body adjusts to your eating changes.