The ketogenic (keto) diet has gained immense popularity as a low-carb, high-fat dietary approach with potential benefits for weight loss, blood sugar management, and even preventing certain cancers and neurodegenerative conditions. Eating high fat, low carb foods is the principle of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Whether you're a seasoned keto enthusiast or just starting, understanding which foods are keto-friendly is crucial for success. This comprehensive guide will walk you through a detailed keto food list, offering a wide variety of options to keep your meals exciting and your body in ketosis.
Understanding the Keto Diet
The core principle of a keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This shift forces the body to enter a metabolic state called ketosis, where it begins to burn fat for fuel instead of glucose derived from carbohydrates. The main component of a keto diet is to lower your carb intake to 20-40 net grams per day to achieve ketosis. Some people on keto count their total carb intake, while others count net carbs. Net carbs refer to total carbs minus fiber, which is indigestible and therefore cannot be broken down and absorbed by your body.
Keto-Friendly Food Categories
To ensure you’re still getting the vitamins, minerals, and fiber your body requires, it is important that the carbs you do eat come from nutrient-rich, non-starchy sources. Eating plenty of whole foods also helps you stay fuller longer and prevents sugar cravings.
Protein Sources
Protein should make up 20-30% of your diet. Eating the right balance of protein while on a low carb diet is important in protecting muscle mass and supplying the amino acids needed for additional pathways in the body.
Meat and Poultry: 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. These are considered staple foods on the keto diet. Make sure to get your protein from a variety of different sources and aim for three 4-6 ounce cooked servings of protein each day in order to get adequate protein.
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- Beef (Always go for organic beef from grass-fed cows, it really makes a difference!)
- Pork (Bacon is a wonderful keto food.)
- Lamb
- Ham (Remember that some processed meats, bacon, and ham are cured with sugar, which will add to the carb count. If possible, avoid cold cuts and other meats with added nitrates.)
- Poultry/fowl (Go for the dark meat, like chicken thighs!)
- Veal
- Venison
Fish and Shellfish: Fish and shellfish are rich in protein, Omega-3 fatty acids, and healthy fats as well as a great source of vitamins D and B2, calcium, and minerals like zinc, copper, iron, magnesium, and potassium. Aim for 4-6 ounce servings of cooked fish or shellfish a couple times a week, and try to avoid products that are higher in carbs like imitation crab. Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Frequent fish intake is also linked to improved brain health and a decreased risk of disease.
- Salmon (wild) (Aim for fatty fish, like wild-caught salmon or tuna.)
- Tuna
- Sardines
- Mackerel
- Trout
- Cod
- Halibut
- Flounder
- Sole
- Herring
- Shrimp
- Crabmeat
- Lobster
- Squid
- Oysters (However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.)
- Clams
- Mussels
Eggs: Eggs are also packed with protein as well as vitamin A and antioxidants. Enjoy your eggs any style, especially with some foundation vegetables mixed in for a filling, balanced meal. 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. 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.
Dairy
Cheese and other dairy provide quality fats and protein, especially for those following a vegetarian keto diet. Because cheese contains about 1 gram of carbs per ounce, try to consume no more than 4 ounces per day (an ounce is about the size of a 1-inch cube). We recommend choosing the full-fat varieties when possible.
Cheese: 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. So many options it'll make your head spin. The harder the cheese, the fewer carbs, but experiment to find some varieties you enjoy.
- Bleu cheese
- Cheddar cheese
- Cream cheese
- Feta
- Goat cheese
- Mozzarella (whole milk)
- Parmesan
- Swiss
- Butter/ghee (Butter and ghee are good fats to include while on the keto diet. Butter and ghee are also carb-free. Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking. Like other types of full fat dairy, butter doesn’t appear to be as harmful to health as previously thought.)
- Cottage cheese
- Cream
- Gouda
- Greek yogurt (plain) (Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both Greek yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness. Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.)
- Blue cheese
- Brie
- Camembert
- chevre
- Colby jack
- halloumi
- Havarti
- Limburger
- Manchego
- Mascarpone
- Muenster
- Pepper jack
- Provolone
- Romano
- String cheese
Cream and half-and-half: 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. Despite this, it’s best to enjoy them in moderation. Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.
Read also: Keto Calorie Counting: A Detailed Guide
Vegetables
Many vegetables are full of vitamins and minerals that support overall wellness, but they’re not all keto-friendly. Generally speaking, above-ground vegetables contain fewer carbs for low-carb meal planning. Choose green veggies instead of very colorful varieties.
Low Carb Vegetables: Aim to eat 12-15g of net carbs from a variety of vegetables per day. Refer to your Atkins plan and phase for a full list of acceptable , but the following are some of our favorite keto friendly low carb veggies.
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumber
- Green beans
- Kale
- Peppers (red and green)
- Spinach
- Zucchini
Green Leafy Vegetables: 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.
Salad greens: lettuce, baby spinach, arugula, escarole, and friseeCooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbageHerbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking. Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.
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Summer Squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs. In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles. You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.
High Fat Veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage. Additionally, regularly eating avocados may also help improve heart health risk factors, including lower levels of LDL “bad” cholesterol.
Other Nonstarchy Vegetables: 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.
- asparagus
- broccoli
- cabbage
- cauliflower
- mushrooms
- cucumber
- green beans
- eggplant
- tomatoes
- radishes
- Brussels sprouts
- celery
- okra
Fruits
Unfortunately, a lot of fruit isn't keto, owing to its high sugar and carb content. A single banana contains all of the carbs allotted for an entire day! Keto-friendly fruits are lower in sugar, but it’s still important to limit how much you eat of them to stay within your daily carb limit.
- Low Carb Fruits: 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. Olives and avocados, which are also technically a fruit, are also a great source of healthy fat.
- Avocado (Versatile and teeming with healthy fats, avocados are a must.)
- Blackberries
- Lemons
- Raspberries - The ultimate low-carb fruit!
- Strawberries - The fresher, the better!
Nuts and Seeds
Most nuts and seeds are low in carbs, but you need to watch your portion sizes. Big servings can easily knock you out of ketosis. Overall, nuts and seeds are great sources of fiber, plant protein, vitamins, and minerals. Nuts and seeds are high in fat and low in carbs. 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. Most nuts and seeds are low in net carbs, but the amount varies widely by type. Try to avoid nuts coated in extra sugar or “flavored” nuts, as the flavoring typically adds extra carbs. Consume almonds, cashews, pine nuts, and pistachios in moderation, as they have a higher carb count than the nuts and seeds listed below.
- Brazil nuts
- Chia seeds
- Flaxseeds
- Hemp seeds
- Hazelnuts
- Macadamia nuts
- Pecans
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Walnuts
- almonds
Fats and Oils
Low carb keto diets replace your reduction of carbs with an increase in fat, typically accounting for at least 60% of your daily calories. But not just any fat; make sure to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and nuts, as well as cheese, eggs, meat, and fish, which are also protein sources. Not all fats are made equal. We're looking for unprocessed fats, like the poly- and monounsaturated fats in plants and fish, or the saturated fats found in beef and pork (consumed in moderation). Importantly, this is about the same proportion recommended in a healthy but non-keto diet. While these oils are free of carbs, the recommended daily intake for added fats is 2-4 tablespoons. Steer clear of unhealthy fats -i.e. trans fats typically found in packaged and fried foods-like partially hydrogenated oils. When cooking with the following healthy options, avoid heating oils above their smoke point.
- Avocado oil
- Coconut butter
- Coconut oil
- Mayonnaise (with no added sugar)
- MCT oil
- Olive oil (Olive oil provides impressive benefits for your heart. It’s high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels. 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.)
- Safflower oil
- Sesame oil
- Walnut oil
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.
- Water: Water is undoubtedly the best drink on keto to stay hydrated, but sometimes you crave something else.
- Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Coffee may also reduce the risk of diabetes, though more research is needed to understand this link. Adding cream or half-and-half to coffee or tea is fine, but limit “light” versions because they’re typically made with nonfat milk and high carb flavorings.
- Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly. Consider using unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto. Additionally, limit oat milk. Even unsweetened oat milk is too high in carbs to be keto-friendly.
- Unsweetened sparkling water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs. However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly.
- 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.
Other Keto-Friendly Options
- Shirataki Noodles: Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water. Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight and diabetes management. Shirataki noodles come in various shapes, including rice, fettuccine, and linguine. They can be swapped for regular noodles in almost all recipes.
- Dark Chocolate and Cocoa Powder: 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.
- Linea6: Linea6 is a fiber-based pasta completely free of flour, with only 2.5g of carbohydrates per 100g.
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Keto-Friendly Condiments and Sweeteners
Any low-carb and sugar-free condiment is allowed on your keto shopping list. To avoid condiments that are high in sugar, make a habit of reading the nutrition facts label. Low-carb sweeteners on keto replace traditional sugar like sucrose, high-fructose corn syrup, brown sugar, and honey.
- Keto-friendly sweeteners Like monkfruit, stevia, or erythritol!
Foods to Limit or Avoid on Keto
Off-limits foods on keto include anything highly processed with added sugars that kick you out of ketosis and additives that can cause inflammation and health problems. You should also limit your consumption of high-carb fruits, legumes, grains, and starchy vegetables. Avoid sugary soft drinks and sports drinks with added sugars. Read labels on any powdered drink supplements, too, as some brands sneak in additives that won’t do your keto diet any good.
Crafting Your Keto Grocery List
A keto grocery list helps you plan structured meals that meet your macros and avoid impulse purchases, especially foods that can kick you out of ketosis. Maximizing your keto-friendly grocery haul means focusing on versatile, long-lasting ingredients that work across multiple meals. Freezer-friendly items like frozen shrimp and pre-cut veggies save time and reduce waste. Plan meals around overlapping ingredients to minimize extra shopping trips and keep your keto diet on budget. If you’re having trouble with keto meal prep, start with easy-to-follow recipes that keep your macros balanced and boost ketosis. Keto beginners should stock up on essentials that keep them in ketosis. That includes low-carb foods like eggs, chicken, and fatty fish for protein and healthy fats like avocados, butter, and olive oil. Stick to low-carb fruits and veggies and replace pantry staples with lower-carb versions like sugar-free sweeteners and keto-friendly flours. If you’re meal prepping, buy in bulk and freeze the extras. For weight loss on keto, stock up on proteins like chicken, fish, eggs, and grass-fed beef, healthy fats like olive oil and butter, and low-carb veggies like broccoli and leafy greens.
Delicious Keto Recipes
- Try our succulent steak tips, cooked to perfection and bathed in a delicious peppercorn sauce.
- For tons of delicious and free recipes, check out Kevin's full keto recipes list!