The complete keto diet food list (with a quick ketogenic diet 101 for beginners).
Discover what you can eat (and what to avoid) PLUS your FREE keto calculator.
Is keto safe? What should you eat on a keto diet? How do you calculate your macros on a keto diet?
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Ketogenic diet 101( a beginner's guide)
When you lower your daily net carbs (total carbs minus fiber) your body switches from using glucose as its energy source to burning body fat.
When you burn fat, your liver produces ketones and this is called nutritional ketosis.
A keto diet allows lower and more stable blood glucose levels and your body will switch from being a sugar burner to a fat burner.
Pros of the ketogenic diet
- Improved blood sugar control
- Less hunger
- Reduced risk of - heart disease, type 2 diabetes, obesity, Alzheimer's, and metabolic syndrome
- Weight loss
- Improved concentration
- Improved mood
- Reduced inflammation
- Improved skin, hair, and nails
Cons of the ketogenic diet
- Some find it restrictive
- Temporary keto flu
- Temporary constipation
How many carbs per day can I eat?
How many carbs you consume each day will be dictated by your health goals and carbohydrate tolerance.
Generally, a low-carb diet is considered to be:
- <100g/day = moderate low-carb
- <50g/day = low-carb
- <20g/day = keto
Many readers like to begin by simply reducing their carbs to a level that is sustainable and weight loss still occurs.
To work out your carbs, protein, and fat limits to enjoy each day, use the FREE macro calculator.
Free macro calculator
You can use the free keto calculator (macro calculator) to know how many carbs per day and how much protein, fat, and calories to consume to meet your personal goals.
Carbs - set your limit
Protein - is a target
Fat - has a limit
What can I eat on a keto diet?
Ketogenic diet foods are whole foods that are low in carbs, moderate to high protein, and high in healthy fats.
Seafood, meat, and poultry
- Beef - ground beef, steak, hamburgers patties, beef sausages, roast beef
- Pork - pork chops, roast pork, ham, bacon, pork sausages, pork rinds
- Seafood - oily fish, salmon, prawns, cod, canned tuna, mussels, canned sardines
- Chicken - ground chicken, chicken burger patties, chicken breasts, whole roast chicken, rotisserie chicken, eggs, eggs, eggs
- Organ meats
See the best meat protein charts.
Low-carb vegetables
Starchy vegetables (such as sweet potatoes and green beans) are avoided. The most popular low-carb veggies are:
- Broccoli, cauliflower, mushrooms, asparagus
- Leafy greens - spinach, kale, lettuce
- Avocados, cucumbers, Brussels sprouts, pumpkin
- Bell peppers, Swiss chard
- Low-carb fruits such as low-sugar berries
See fruits and vegetable carbs charts and fruits and vegetable protein charts.
Healthy fats and oils
Choose healthy natural fats and cooking oils that can be found in nature, and that doesn't need to be made in a factory. Avoid inflammatory seed oils such as sunflower oil, canola oil, and rice bran oil. And stop eating margarine.
- Extra virgin olive oil, avocado oil
- Coconut oil, macadamia oil
- Lard, butter
See the ultimate guide to healthy fats and healthy cooking oils.
Full-fat dairy products
- Butter, heavy cream, double cream, full-fat milk
- Cream cheese, sour cream, mascarpone, plain yogurt
- Cottage cheese, plain Greek yogurt
See the dairy protein charts.
Legumes, nuts, and seeds
Legumes are usually avoided but can be consumed n small quantities. Nuts are seeds are enjoyed as snacks and in various keto recipes.
- Macadamia nuts, almonds, walnuts, pecans
- Pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
- Brazil nuts, almond flour
See nuts and seeds carbs charts and nuts and seeds protein charts.
Spices, seasonings, and condiments
Always check food labels to avoid added sugars.
- Mustard, salsa, guacamole
- Tabasco, herbs, spices, salt, pepper
- Dark chocolate, cocoa powder
- Tea, coffee, sugar-free herbal teas, carbonated water
What can't I eat on a keto diet?
All high-carb foods, anything with added sugar, hydrogenated oils, and trans fats.
- Table sugar, honey, coconut sugar, maple syrup, agave
- All sugar-sweetened drinks, energy drinks
- Grains, wheat, rice, pasta
- Starchy vegetables such as sweet potatoes, sweetcorn, carrots, green beans
- High-sugar fruits, tropical fruits, fruit juice
- French fries, chips, crackers
Is this keto-approved?
There are no special keto-approved foods, but you should focus on lowering your net carbs (total carbs minus fiber) so you start to burn body fat and are in nutritional ketosis (the state of burning fat instead of sugar as fuel).
Some whole foods however will naturally have a higher quantity of net carbs than others such as bananas and potatoes compared to blueberries and cauliflower.
This doesn’t automatically make bananas and potatoes keto enemies, it merely means that we need to be aware of their carb content and adjust our quantity of consumption if we choose to include those types of foods into our diet.
These are the 10 most commonly asked questions from my readers on Ditch The Carbs and Ditch The Carbs PRO.
Nutritional values from cronometer.com
1: Is quinoa keto-friendly?
Quinoa is a good source of protein and fiber, has a high ratio of antioxidants, and will keep you satiated for longer.
But quinoa still is a high-carb food with a low GI that results in a slow rise in blood glucose and insulin levels for a longer period of time.
Half a cup of cooked quinoa contains 17 net grams of carbs (total carbs less fiber) and is usually avoided by those on the keto diet but often eaten by keto vegetarians.
2: Is hummus keto?
Hummus is made with chickpeas, which like other classes of legumes, are high in carbs.
For every 100 grams of hummus, you will get 12 net grams of carbohydrates. In visual terms, that looks like 6.5 tablespoons of hummus.
Like quinoa, if you choose to eat hummus, make sure to keep it under the 20g carb threshold.
Also, read nutrition labels carefully as most grocery-store hummus will contain vegetable seed oils such as sunflower and canola oil which we avoid because they are inflammatory.
3: Is ranch keto?
Although the carb counts can vary from brand to brand (the highest I have seen is 27g net carbs per 100g), most ranch dressing consumed by the tablespoon will not risk kicking you out of ketosis. However, if you know you put half a cup over your salad, it's time to say goodbye to the store-bought ranch.
If you are buying ranch dressing instead of making a low-carb homemade ranch dressing at home, be careful of brands that are “low-fat” or “low-sodium” as they tend to have hidden carbs in the form of sugars to assist with taste on account of the lack of fat content.
4: Is honey keto?
Sorry to break it to you but all sugar, even “natural” sugars, are high in carbohydrates.
1 tablespoon of honey accounts for 17 grams of carbohydrates. This may not seem like a lot of honey to you but if you are used to adding honey to tea or in your morning yogurt then it will very quickly reach the 20 grams carb limit and threaten to kick you out of nutritional ketosis.
5: Is milk keto?
All sugar-sweetened flavored kinds of milk should be avoided.
Beware that most plant-based milk (they are nut juice, they are not milk) often are fortified, have extra sugar, and have other stabilizers, flavorings, and preservatives.
High-Carb Milk
These varieties of milk should be careful of consuming due to their high carb content including:
- Cow’s milk - 1 cup equates to 12 grams of net carbs
- Oat milk - 1 cup equates to 17 grams of net carbs
- Rice milk - 1 cup equates to 21 grams of net carbs
- Goat’s milk - 1 cup equates to 11 grams of net carbs
Low-Carb Milk
These varieties of milk you can consume due to their low carb content include:
- Almond milk - 1 cup equates to 1 gram of net carbs
- Coconut milk - 1 cup equates to 5 grams of net
- Macadamia nut milk - 1 cup equates to 0 grams of net carbs
- Flax milk - 1 cup equates to 1 gram of net carbs
- Cashew nut milk - 1 cup equates to 2 grams of net carbs
- Soy milk - 1 cup equates to 3 grams of net carbs
- Heavy cream - 1 cup equates to 1 gram of net carbs although it is high in fat so moderation is key for this option
- Pea milk - 1 cup equates to 2 grams of net carbs
6: Is tofu keto?
Tofu is low in carbs, containing only 1.6g net carbs per 100g serving.
Whilst tofu may be low in carbs, many people avoid soy products due to the controversy of its effects on female hormones. There are conflicting studies and the evidence is not clear.
7: Is eggplant keto?
Eggplant only contains 6.2 grams of net carbs per 1 cup serving of cooked eggplant which makes it great to include in your low-carb diet.
If you are looking for ways to include eggplant in your diet, try these low-carb eggplant parmesan bites, and this eggplant and cauliflower couscous!
8: Is edamame keto?
Edamame (boiled green soybeans in their pod) contains a high amount of fibre which makes it much lower in net carbs than other legumes. A 100 gram serving provides 3.7 grams of net carbs.
You can therefore enjoy these in moderation, keeping your serving size to a minimum.
9: Is zucchini keto?
Zucchini is very popular due to its low carb content. 1 cup contains just 2.6 grams of net carbs. Zucchini is great for its versatility in cooking. You could make zucchini noodles as a salad ingredient or as a substitute for traditional pasta.
I use zucchini for so many recipes! I enjoy it as the main ingredient in my chocolate zucchini cake, served in slices with bacon, or served as low-carb spaghetti.
10: Is mustard keto?
Mustard is a great condiment but the carb counts can vary from brand to brand (the highest I have seen is 29g net carbs per 100g),
Use traditional yellow and dijon mustard which is virtually carb-free.
Note: By industry regulations, If a particular food item has less than 0.5g of carbs per serving (with condiments, a serving is usually 1 teaspoon), the manufacturer can legally just list it as having 0 carbohydrates.
Keto FAQ (for beginners)
When you start eating keto to lose weight, it's important to get your copy of the keto food list with keto-friendly foods, but it's also important to understand how to make the keto lifestyle work.
1: Can you eat as much as you want on keto?
For the ketogenic diet to maintain a state of ketosis, you need to stay under 20 grams of net carbs per day (or less), moderate to high-protein, and healthy fats.
This does not mean you can eat as much as you want. Overeating fat is the biggest reason you will stop losing weight. Undereating protein is the biggest reason you may still be hungry.
Many readers like to begin by simply reducing their carbs to a level that is sustainable and weight loss still occurs.
To work out your carbs, protein, and fat limits to enjoy each day, use the FREE macro calculator.
2: What are the top 10 keto foods?
- Beef (all cuts and all parts)
- Salmon (or any fatty fish)
- Eggs
- Chicken (all cuts)
- Keto vegetables (organic vegetables only if you can afford them)
- Heavy whipping cream
- Butter
- Nuts and seeds
- Berries
- Extra virgin olive oil
3: What is the best fast food for keto?
Eating fast food is definitely not advocated for if you are wanting to follow a “clean keto diet” with nutritious foods.
But if you don't care about the source of your daily carb count then you can follow a “dirty keto” and enjoy fast food.
Easy keto fast food options
- Stick with a quality protein and vegetables and/or salad
- Ask for the salad without salad dressing (or get it on the side)
- Choose grilled chicken or fish over fried or battered
- Pass over on the side portion of fries or potato wedges
- Do not drink your carbs and avoid all sweetened drinks. Instead, drink black tea or coffee
4: How many carbs will break ketosis?
The ketogenic diet is an extremely low-carb diet. You’ll need to make sure that you are not consuming more than 20 grams of net carbs per day.
BUT if you are working out at the gym with strenuous exercise routines, you may be able to eat more carbs and STILL be in ketosis.
Ketosis is determined by how quickly you use up your stored glycogen (stored glucose) then your body will switch to burning fat for energy.
5: What happens if you don't eat enough on keto?
If you are constantly in a large calorie deficit (especially if you are undereating protein), your body will adapt by decreasing its energy expenditure and increased hunger and cravings. This can result in slower weight loss and make it much harder for you to stick to the keto diet.
It's OK if you don’t meet your macro goals occasionally, but it can become an issue if this becomes regular practice.
It’s best to keep your calorie deficit below 30% to prevent your metabolism from slowing down which stalls weight loss in the long term.
6: What is the keto food pyramid?
The current food pyramid is a high-carb diet, predominantly based on whole grains, fruit juice, and minimal animal protein.
The keto food pyramid is the opposite. It relies heavily on animal protein, fatty fish, high-fat dairy, minimal low-sugar fruit, low-carb veggies, and keto fats such as olive oil, butter, and coconut oil. The ketogenic diet food list provides all the essential nutrients.
People also ask
It is a myth that certain foods are or aren’t keto but rather the focus should be on both the quantity and quality of food you consume to get you into nutritional ketosis. Certain foods are more keto-friendly and recommended over other foods such as salmon, steak, cauliflower, olive oil, and eggs.
The clean keto diet focuses on the quality and quantity of food. The clean keto diet is a low-carb, high-fat diet that promotes eating nutritious whole foods (quality) of 20g or less of carbohydrates (quantity) per day.
And there are foods that are much higher in carbs or inflammatory such as sugar, honey, candy bars, seed oils, and wheat flour which are not recommended.
You can drink low-sugar wine, low-carb beer, and sugar-free mixers. Avoid cocktails, beer, and sweet wines. Drinking any alcohol will always stop weight loss on the keto diet.
Grass-fed meat is arguably better than feed-lot meat but buying what you can afford is better than going back to cheap junk food.
Bell peppers (capsicums) are colorful and crunchy vegetables that can be eaten raw or cooked, sliced, diced, or fried. The best pepper for the keto diet is the green bell pepper with only 2.9 g net carbs per 100g.
Bean sprouts are a crunchy low calorie and low-carb vegetable that can be used in keto salads and keto stir-fries. 1 cup has only 4.3 g carbs and can be eaten raw or cooked.
Blueberries are a low-carb fruit but the carbs can soon add up if you overeat them. Limit yourself to half a cup that has 9g net carbohydrates.
Brussels sprouts are a wonderful low-carb vegetable with under 1 g net carb per sprout. Just don't eat too many.
Chicken wings baked or fried with a dry rub are keto. Fried chicken wings with a breadcrumb coating or batter are not keto.
Chicken nuggets are fried breaded pieces of chicken that are highly processed and avoided. Homemade keto chicken nuggets made with almond flour are keto.
Chickpeas are usually only eaten by those on a vegetarian keto diet because they are a high-carb bean with over 26 g net carbs per cup and 11g of protein.
Asparagus only has 1.7 g net carbs per 100g and is delicious baked with a keto cream sauce or baked wrapped in bacon.
Broccoli is a commonly used keto vegetable. It can be boiled, steamed, fried, roasted, and riced.
Various nuts are keto such as macadamia nuts and almonds, but other nuts such as cashews (a legume) are high-carb and are avoided in high numbers.
A common question is can you have diet coke on keto? While diet coke and diet sodas have no sugar and are zero carbs, they have artificial sweeteners that should not be relied on long-term or in large quantities. They can trigger sugar cravings in some people.
Celery is keto friendly with only 0.4 g net carbs for 1 medium stalk. It is high in fiber and crunchy which makes celery perfect for keto snacks, dips, and sliced in salads.
If you're wondering are sweet potatoes keto, the answer is, probably not. 1 medium baked sweet potato has 26 g net carbs which is more than your daily carb allowance.
You can drink low-sugar wine (see the keto wine list above) and must avoid sweet wines.
Kidney beans are legumes. Just 1 cup of canned drained kidney beans have 28 g net carbs so are not widely eaten on the keto diet or low-carb diet.
Egg rolls are made with rice wrappers or wheat wrappers and a fried high-carb meal or snack. One medium egg roll with pork has 17 g net carbs.
People often ask if you can eat corn on keto and the short answer is no. Sweet corn is a high-carb vegetable used to make popcorn, corn tortillas, corn flakes, and HFCS high-fructose corn syrup.
Original Splenda is not keto because it contains dextrose and maltodextrin which are types of sugar. Splenda Stevia packets, Splenda Liquid (Sucralose, Stevia, Monk Fruit), Splenda Monk Fruit, and Splenda Allulose are all keto-friendly.
Bananas are not keto because 1 medium banana is 23.9 g net carbs which is over your entire daily limit.
Coffee is enjoyed freely on the keto diet. You can enjoy black coffee, bulletproof coffee, and coffee with heavy whipping cream. Learn how many carbs are in coffee and what to order at Starbucks.
Mozzarella cheese is a mild and versatile cheese that can be used in a variety of sweet keto recipes and savory keto recipes.
1 medium orange has 11.9 grams of net carbs so eating one would be over half your daily carb limit but it would give a boost of vitamin C.
Freshly brewed tea is keto, even with a splash of milk. Fruit teas that are sweetened with honey or sugar are not keto.
Sour cream is made from cream and is keto-friendly. Low-fat, lite, or flavored dips are not keto because they often have added starches and added sugars.
Sugar-free gum is keto friendly as long as it contains a keto sweetener such as xylitol. Chewing sugar-free gum can help stop sugar cravings.
You can enjoy a small amount of cool whip on keto. Regular cool whip has 1.5 grams of net carbs per tablespoon, sugar-free cool whip has 1.4 grams per tablespoon.
Spam is usually avoided because of the added sugar and potato starch. It is highly processed meat and considered junk food to most keto dieters.
Tropical fruit such as pineapple, mango, grapes, and bananas are all too high carb for the keto diet.
Sauerkraut is fermented cabbage, low in grams of net carbs and high in fiber so can be eaten daily on the keto diet. Sauerkraut has beneficial enzymes and bacteria for healthy digestion.
Cabbage is a crunchy keto vegetable that is perfect in keto coleslaw, stir-fries, and keto cabbage rolls.
All fish is keto, try to eat fatty fish as often as possible. Avoid fried, battered, and crumbed fish.
It is impossible to avoid all sugar because there is even natural sugar in fruit, veggies, dairy, and nuts. Only the strict carnivore diet is completely sugar-free.
Onions are a root vegetable with higher carbs than other keto vegetables but most keto recipes use 1 onion which will serve 6-8 people.
Dates are high-carb dried fruit with 75g carbs per 100g so dates are not low-carb or keto.
Dextrose is a type of sugar and is 100% carbs. Many sweeteners are diluted with dextrose which means they are not sugar-free. Always read food labels.
Good brands of string cheese are perfect for keto with zero carbs and 7g of protein making it a convenient keto snack.
The bottom line
The keto food list and the keto diet are about quantity just as much as it is about the quality of food.
All whole, nutrient-dense foods are keto, when eaten in the right quantity.
While some may have higher carb contents than others, it’s a matter of adapting quantities should you wish to still include some of those high-carb foods into your diet to be under your personal daily threshold (of 20 grams of net carbs).
Instead of asking “Is this keto?”, the better question is..."am I spending my carbs wisely"?
Naseebah 🙂
Hi.
Correct me if I’m wrong please but are you saying these foods are Keto foods too and can be included or don’t hinder fat loss and ketogenises if counted as part of carb allowance ?
Many thanks
Libby Jenkinson
In the article, I discuss that no food "is keto". It comes down to how much you have and whether the food you are eating allows you to be in nutritional ketosis and/or allows you to be under your 20g net carbs per day carb allowance. I hope that helps 🙂
Naseebah
Yes ok thanks 🙂