Keto Food List
Out of all the diets out there, this one is important to have a list of the foods. That’s because it’s so radically different than the Standard American Diet and what many of us are used to.
Seeing all the permitted foods for the keto diet makes it that much easier to learn how to do.
I will split up the foods according to keto macronutrients – Healthy Fats, Proteins, and then the carbohydrates will span throughout. This is a Low Carb foods list, so all will have low net carbs, including the low net carb vegetables on the list.
Healthy Fats
Let’s start off with an integral part of a ketogenic diet – healthy fats.
When you’re eating low carb high fat, you must get most of your day’s calories from fat. All fats are not equal, however, and for this reason, you must do your very best to consume only high quality, healthy fats.
Bad Fats: Anything processed. Stay away from processed food. Processed fats to stay away from include canola oil, vegetable oil, peanut oil, cottonseed oil, corn oil, soy. The list of unhealthy fats to avoid spans past these oils. You want to avoid trans fats as well. Things with trans fats (hydronated fat) range from store-bought mayonnaise, peanut butters, and salad dressings. This is why looking at Paleo food lists is a wise choice for your ketogenic diet – they keep you away from anything that is processed and packaged.
The rule of thumb with bad fats: Say goodbye to grocery stores’ inner isles and stay away from anything packaged, processed or artificial.
Why you must stay away from bad fats: Unhealthy fats will distort your omega-6 to omega-3 ratio. They are also more prone to oxidation and are known to contain higher amounts of pesticides. Something I learned from the book Fat For Fuel is that most vegetable oils are made from GMO plants which are full of glysophate (Roundup). He goes on to mention that if you do a ketogenic diet with unhealthy fats, it’s worse than not doing it at all as these bad fats “kick off a storm of free radical damage within your mitochondria.”
Here is a list of healthy fats for your ketogenic diet. Many healthy fats come alongside healthy proteins, so you can find more healthy fats within the protein section.
| Type of Fat | Serving Size | Total Carbs (grams) | Total Fat (grams) | Saturated Fat (grams) |
|---|---|---|---|---|
| Almond Butter | 100g | 19 | 56 | 4.2 |
| Avocado (California) | 100g | 8.6 | 15 | 2.1 |
| Avocado oil | 100g | 0 | 100 | 12 |
| Beef Tallow | 100g | 0 | 100 | 50 |
| Butter (unsalted) | 100g | 0.1 | 81 | 50 |
| Butter (whipped with salt) | 100g | 2.9 | 78 | 45 |
| Cashew Butter | 100g | 28 | 49 | 9.8 |
| Cocoa butter oil | 100g | 0 | 100 | 60 |
| Chicken Fat | 100g | 0 | 100 | 30 |
| Coconut milk (liquid expressed from grated meat and water) | 100g | 5.5 | 24 | 21 |
| Coconut oil | 100g | 0 | 99 | 82 |
| Coconut meat (my favorite!) | 100g | 15 | 33 | 30 |
| Duck fat | 100g | 0 | 100 | 33 |
| Fish oil (cod liver) | 100g | 0 | 100 | 23 |
| Fish oil (salmon) | 100g | 0 | 100 | 20 |
| Ghee (clarified butter) | 100g | 0 | 99.5 | 61 |
| Green olives (canned or bottled) | 100g | 3.8 | 15 | 2 |
| Lard | 100g | 0 | 100 | 39 |
| Mayonnaise (Primal Kitchen) | 100g | 0 | 80 | 10 |
| Macadamia Nut Oil | 100g | 0 | 14 | 2 |
| MCT oil | 100g | 0 | 93 | 93 |
| Olive Oil | 100g | 0 | 100 | 14 |
| Pastured Egg Yolks (just the yolk) | 100g | 3.6 | 27 | 9.6 |
| Turkey Fat | 100g | 0 | 100 | 29 |
Protein
Meats & Seafood
| Protein Type | Serving Size | Total Carbs (grams) | Total Fat (grams) | Total Protein (grams) |
|---|---|---|---|---|
| Anchovy | 100g | 0 | 4.8 | 20 |
| Beef (ground) | 100g | 0.6 | 15 | 25 |
| Bison (ground) | 100g | 0 | 8.6 | 25 |
| Catfish (wild) | 100g | 0 | 2.9 | 18 |
| Chicken (drumstick & thighs) | 100g | 0 | 43 | 15 |
| Chicken (boiled feet) | 100g | 0.2 | 15 | 19 |
| Duck meat | 100g | 0 | 28 | 19 |
| Eggs (chicken) | 100g | 0.7 | 9.5 | 13 |
| Eggs (duck) | 100g | 1.5 | 14 | 13 |
| Eggs (quail) | 100g | 0.4 | 11 | 13 |
| Elk (game meat) | 100g | 0 | 1.9 | 30 |
| Goat (game meat) | 100g | 0 | 3 | 27 |
| Lamb (ground) | 100g | 0 | 20 | 25 |
| Liver | 100g | 2.5 | 3.7 | 21 |
| Mackerel | 100g | 0 | 25 | 19 |
| Mollusks | 100g | 3.7 | 2.2 | 12 |
| Pork belly | 100g | 0 | 53 | 9.3 |
| Salmon (wild Atlantic) | 100g | 0 | 6.3 | 20 |
| Sardine (Atlantic) | 100g | 0 | 11 | 25 |
| Trout (wild, Rainbow) | 100g | 0 | 3.5 | 20 |
| Tuna (canned in water) | 100g | 0 | 3 | 24 |
| Turkey (ground) | 100g | 0 | 10 | 27 |
| Venison (deer) | 100g | 0 | 2.7 | 22 |
The Keto Food List
Dairy
| Dairy Name | Serving Size | Total Carbs (grams) | Fat (grams) | Protein (grams) |
|---|---|---|---|---|
| Grass-fed butter | 100g | 0.1 | 81 | 0.9 |
| Greek yogurt (whole milk) | 100g | 4 | 5 | 9 |
| Sour cream (cultured) | 100g | 4.6 | 19 | 2.4 |
| Cottage cheese | 100g | 3.4 | 4.3 | 11 |
| Goat milk (raw) | 100g | 4.5 | 4.1 | 3.6 |
| Cheddar cheese | 100g | 3.1 | 33 | 23 |
| Parmesan cheese (hard) | 100g | 3.2 | 26 | 36 |
| Feta cheese | 100g | 4.1 | 21 | 14 |
| Swiss cheese | 100g | 1.4 | 31 | 27 |
| Brie cheese | 100g | 0.5 | 28 | 21 |
| Blue cheese | 100g | 2.3 | 29 | 21 |
| Cream cheese | 100g | 5.5 | 34 | 6.2 |
| Ricotta cheese (whole milk) | 100g | 3 | 13 | 11 |
| Heavy cream | 100g | 2.7 | 36 | 2.8 |
| Mozzarella (whole milk) | 100g | 2.2 | 22 | 22 |
| Buttermilk | 100g | 4.9 | 3.3 | 3.2 |
Low Carb Vegetables
This keto food list includes all the low carb, fiber-rich vegetables I could think of.
The low carb veggies list features total carbohydrate count, dietary fiber, and then Net-carbohydrates. Net carbs are carbs minus dietary fiber. Fiber is a carbohydrate, however, and it converts into healthy “short-chain fats” within your intestine. These healthy fibers that turn into short-chain fats are not counted in NET carbs. And that’s the carb count you need for a keto diet.
When it comes to keto low carb vegetables, the thing to look out for is starchiness. This is one of the main differences between a healthy keto diet and a Paleo diet. Paleo uses a lot of starchy vegetables (sweet potatoes, potatoes, taro) that technically would be enough to keep you out of ketosis.
An easy rule of thumb is the more colorful it is (pumpkins, carrots, bell peppers, eggplant) the more carbs it has. While you shouldn’t completely cut out high carb, starchy vegetables, you do want to limit them to maintain ketosis.
If you are on a keto diet, drinking lots of water and eating lots of fiber from low carb vegetables is extremely important. It helps keep your gut healthy and your bowel movements regular. And with that, let’s get onto the list of keto-approved vegetables.
| Vegetable | Serving Size | Total Carbs (grams) | Fiber (grams) | Net Carbs (grams) |
|---|---|---|---|---|
| Alfalfa sprouts | 100g | 2.1 | 1.9 | 0.2 |
| Arugula | 100g | 3.7 | 1.6 | 2.1 |
| Asparagus | 100g | 3.9 | 2.1 | 1.8 |
| Beets (raw) | 100g | 9.6 | 2.8 | 6.8 |
| Bok Choy (Chinese cabbage) | 100g | 2.2 | 1 | 1.2 |
| Broccoli | 100g | 6.6 | 2.6 | 4 |
| Brussel sprouts | 100g | 9 | 3.8 | 5.2 |
| Cabbage | 100g | 5.8 | 2.5 | 3.3 |
| Cauliflower | 100g | 5 | 2 | 3 |
| Celery | 100g | 3 | 1.6 | 1.4 |
| Chili pepper | 100g | 8.8 | 1.5 | 7.3 |
| Coriander (cilantro) | 100g | 3.7 | 2.8 | 0.9 |
| Collards (boiled & drained) | 100g | 5.7 | 4 | 1.7 |
| Cucumber (raw with peel) | 100g | 3.6 | 0.5 | 3.1 |
| Garlic (moderation) | 100g | 33 | 2.1 | 30.9 |
| Ginger (moderation) | 100g | 18 | 2 | 16 |
| Green beans (raw, snap) | 100g | 7 | 2.7 | 4.3 |
| Kale | 100g | 8.8 | 3.6 | 5.2 |
| Kimchi | 100g | 2.4 | 1.6 | 0.8 |
| Lime | 100g | 11 | 2.8 | 8.2 |
| Mushrooms (shiitake) | 100g | 6.8 | 2.5 | 4.3 |
| Mustard greens | 100g | 4.7 | 3.2 | 1.5 |
| Onion (raw) | 100g | 9.3 | 1.7 | 7.6 |
| Spring Onion (scallion) | 100g | 7.3 | 2.6 | 4.7 |
| Romaine lettuce | 100g | 3.3 | 2.1 | 1.2 |
| Rutabagas | 100g | 8.6 | 2.3 | 6.3 |
| Shallots | 100g | 17 | 3.2 | 13.8 |
| Peas | 100g | 14 | 5.7 | 8.3 |
| Spinach | 100g | 3.6 | 2.2 | 1.4 |
| Summer squash | 100g | 3.4 | 1.1 | 2.3 |
| Winter squash | 100g | 8.6 | 1.5 | 7.1 |
| Zucchini (raw with skin) | 100g | 3.1 | 1 | 2.1 |
Keto Worthy Fruits
Fruits have enough natural sugar in them to keep you out of ketosis. For this reason, you want to find fruits that are low on the glycemic index. These you can eat for more liberally without worrying about too much getting converted into glucose. If you’re just getting going with a keto diet, you’re probably best off avoiding fruits outside of avocado and some very low glycemic index berries like mulberries.
| Fruit Name | Serving Size | Net Carbs (grams) |
|---|---|---|
| Avocado | 100g | 1.8 |
| Apricots (moderation) | 100g | 9 |
| Blackberries | 100g | 4.3 |
| Blueberries | 100g | 11.6 |
| Boysenberries | 100g | 6.7 |
| Cherries (Acerola, raw) | 100g | 6.6 |
| Cranberries | 100g | 8 |
| Grapefruit (red) | 100g | 9.4 |
| Grapefruit (white) | 100g | 7.3 |
| Raspberries | 100g | 5.5 |
| Strawberries | 100g | 5.7 |
| *Plums (moderation) | 100g | 9.6 |
| *Mango (Not Keto Friendly) | 100g | 14 |
| *Figs (Not Keto Friendly) | 100g | 16 |
Nuts & Seeds
As stated above, you have to be careful with nuts. Some have a lot of omega-6. Others have a lot of protein. Enough to potentially kick you out of ketosis.
Health Tip: Soak your nuts overnight to make them more easily digestible.
| Nuts & Seeds | Serving Size | Fat (grams) | Protein (grams) | Net Carbs (grams) |
|---|---|---|---|---|
| Almonds | 100g | 50 | 21 | 9.5 |
| Brazil Nuts | 100g | 67 | 14 | 4.5 |
| Cashew nuts | 100g | 44 | 18 | 26.7 |
| Hemp seeds | 100g | 49 | 32 | 4.7 |
| Pecans | 100g | 72 | 9.2 | 4.4 |
| Pine nuts | 100g | 68 | 14 | 8.3 |
| Pistachios | 100g | 45 | 20 | 16.4 |
| Macadamia nuts | 100g | 76 | 7.9 | 5.4 |
| Walnuts | 100g | 65 | 15 | 7.3 |
| Sesame seeds | 100g | 50 | 18 | 11 |
| Chia seeds | 100g | 31 | 17 | 8 |
| Pumpkin seeds | 100g | 49 | 30 | 5 |
| Sunflower seeds | 100g | 51 | 21 | 11.4 |
| Pilinuts (dried) | 100g | 80 | 11 | 4 |
Low Carb Sugar Alternatives
I wanted to add some sugar alternatives to this keto food list. I learned this next tip from Dr. Mercola in his book, Fat For Fuel. I learned that sugar alcohols will always have an “ol” at the end of their name. For example, xylitol, sorbitol, and mannitol. These are low-calorie sugar alternatives that are suitable for the ketogenic diet.
When it comes to all the sugar alcohols, erythritol is the best one and the one that most use to replace xylitol as a better sugar alternative. Why is it so good for keto diets? Since I learned about this one from Fat For Fuel, let me quote it:
It’s the most tolerable and, unlike xylitol, there’s no fermentation in the gut and I haven’t seen any evidence-yet-of disruption in the microbiome. – Dr. Mercola in Fat For Fuel
He then goes on to recommend to limit its use.
Sugar alcohol facts:
- Most are fermented in the gut, which leads to gas, cramps, and diarrhea if you eat too much
- Maltitol has been shown to spike blood sugar “as much as a high-net-carb potato.”
- the safest sugar alcohols seem to be xylitol and erythritol because they spike blood sugar up the least of all the sugar alcohols
This is a wonderful sugar alternative for cooking. If you’re a fan of sweet coffee, you might like it too, but for me stevia and coffee are not a good combination. However, if you’re cooking and you see a need for a bit of sugar, even for baking, stevia sweetener is perfect. Stevia is a sweet herb. The leaves of this native South American plant are used in various ways. You can find liquid stevia extracts, stevia powdered herb (something we use to make a delicious nighttime tea), and best of all, it’s very safe. You can use it without a second thought.
I also learned about this one from Fat For Fuel. I’ve never used it, so I cannot really comment on it other than what he has described in the book. It’s harder to find and more expensive than stevia plant, but supposively it’s similar.
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