The ketogenic diet is designed to be high in fats, moderate in protein, and incredibly low in carbohydrates. If you’re new to the keto diet, knowing an extensive keto food list is not something you’ll have. That is the purpose of this page; to give you a good foundation for of what a keto food list looks like.

While carbohydrates are typically the body’s go-to energy source, a classic ketogenic diet limits them to around 5% to 10% of your daily energy intake. This significant cutback in carbs pushes your body into a state known as ketosis, where it begins breaking down stored fats into molecules called ketone bodies to serve as alternative fuel without relying on blood sugar from food. Once your system hits ketosis, ketone bodies become the main source of energy until you reintroduce carbs into your diet.

Initially, the ketogenic diet was primarily used in medical contexts to help reduce seizures in children with epilepsy. As noted by Emily Stone, M.S., RD, founder of Eat to Enjoy, the diet is now gaining attention for its potential benefits in managing a variety of conditions, including neurological disorders, cancer, diabetes, PCOS, obesity, high cholesterol, and cardiovascular diseases. Many individuals also turn to keto as a strategy for weight loss.

Even if you’re clued in on the keto diet being low in carbs, high in fats, and moderate in proteins, knowing exactly which foods fit the bill can still be a head-scratcher. Here’s our comprehensive guide to navigating the foods you can enjoy, the ones you should watch, and those you can indulge in occasionally while embracing the ketogenic lifestyle.

Here is a list of all the low-carb keto foods that are appropriate to eat when you’re following keto.

• Fish and seafood
• Low-carb veggies
• Cheese
• Avocados
• Poultry
• Eggs
• Nuts, seeds and healthful oils
• Plain Greek yogurt and cottage cheese
• Berries
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

Fish is a fantastic source of B vitamins, potassium, and selenium, offering plenty of protein with zero carbs. Fatty varieties like salmon, sardines, mackerel, and albacore tuna are particularly high in omega-3 fats, which have been shown to enhance hemoglobin A1c levels—a marker for your average blood sugar over three months—according to a 2022 review in Prostaglandins, Leukotrienes and Essential Fatty Acids. Moreover, a 2020 study in Advances in Nutrition highlighted that regular fish consumption is associated with reducing the risk of chronic diseases and enhanced mental health. To get the most benefits, aim for at least two servings of fatty fish per week, with each serving being about 3 ounces.

Non-starchy vegetables are a fantastic choice: low in calories and carbohydrates, yet packed with vital nutrients like vitamin C and a variety of minerals. Additionally, they host antioxidants that safeguard your cells from harmful free radicals. When selecting your veggies, look for those with under 8 grams of net carbs per cup. To calculate net carbs, simply subtract the fibre from the total carbs. Veggies like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are perfect candidates.

Cheese is devoid of carbohydrates and packed with fat, positioning it as an ideal choice for those on the ketogenic diet. Besides being high in protein and calcium, a 1-ounce slice of Cheddar cheese contains roughly 5 g of saturated fat. The American Heart Association advises moderating saturated fat intake to mitigate heart disease risk.

Plain Greek yogurt and cottage cheese are excellent sources of protein and calcium. Seven ounces of plain Greek yogurt offers around 8 g of carbohydrates and 20 g of protein. Meanwhile, eight ounces of cottage cheese delivers just over 6 g of carbohydrates and 28 g of protein. A 2019 study in Nutrients highlighted that both calcium and protein may help reduce hunger and enhance the feeling of fullness. Opting for full-fat variants of these dairy delights aligns well with the keto diet, keeping you satiated for longer.

Consider incorporating heart-healthy fats such as avocados into your diet. These fruits are rich in monounsaturated fat and boast a healthy dose of potassium, a mineral often lacking in many diets. Half of a medium avocado offers approximately 6 g of total carbohydrates, with 4.5 g being fibre, along with 360 milligrams of potassium, equating to about 8% of your daily requirement. By replacing animal fats with plant-based fats like those in avocados, you may help enhance your cholesterol and triglyceride levels, supported by findings from a 2018 study in the The American Journal of Clinical Nutrition.

Meat provides an excellent source of lean protein and holds a vital place in the ketogenic diet. Fresh meat and poultry are wonderful choices as they have zero carbohydrates and are packed with B vitamins and essential minerals like potassium, selenium, and zinc. Although processed meats such as bacon and sausage fit into the keto lifestyle, it’s best to consume them sparingly due to potential health risks. A 2021 review in the European Journal of Epidemiology suggests they may increase the risk of specific cancers and aren’t the heart-healthiest choice. It’s wise to favour options like chicken, fish, and beef while keeping processed meats to a minimum.

Eggs are a powerhouse of nutrition, packed with high-quality protein, B vitamins, essential minerals, and antioxidants. Two large eggs have no carbohydrates and boast over 12 grammes of protein. According to a 2020 study in the International Journal of Environmental Research and Public Health, they help you feel fuller for longer. Rich in antioxidants like lutein and zeaxanthin, eggs are also excellent for protecting eye health, as revealed in a 2020 study published in Clinical Nutrition.

Nuts and seeds are powerhouses of nutrition, packed with healthy polyunsaturated and monounsaturated fats, fibre, and protein. They also boast a remarkably low net carb content, making them perfect for the keto diet. Two oils that come highly recommended are olive oil and coconut oil. Olive oil is rich in oleic acid, a component linked to a reduced risk of heart disease. Coconut oil, on the other hand, is high in saturated fats but contains medium-chain triglycerides (MCTs), which can boost ketone production. MCTs are known to elevate metabolic rate and may aid in reducing weight and belly fat. Remember to keep an eye on portion sizes when indulging in any healthy fats.

Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):

• Almonds: 3 g net carbs (6 g total carbs)
• Brazil nuts: 1 g net carbs (3 g total carbs)
• Cashews: 8 g net carbs (9 g total carbs)
• Macadamia nuts: 2 g net carbs (4 g total carbs)
• Pecans: 1 g net carbs (4 g total carbs)
• Pistachios: 5 g net carbs (8 g total carbs)
• Walnuts: 2 g net carbs (4 g total carbs)
• Chia seeds: 2 g net carbs (12 g total carbs)
• Flaxseeds: 0 g net carbs (8 g total carbs)
• Pumpkin seeds: 1 g net carbs (3 g total carbs)
• Sesame seeds: 3 g net carbs (7 g total carbs)

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber.

Carb counts for 1/2 cup of some berries:

• Blackberries: 3 g net carbs (7 g total carbs)
• Blueberries: 9 g net carbs (11 g total carbs)
• Raspberries: 3 g net carbs (7 g total carbs)
• Strawberries: 3 g net carbs (6 g total carbs)

Plain coffee and tea are free from carbohydrates, fat, and protein, making them perfectly suitable for the keto diet. Moreover, a 2022 study from the European Journal of Preventative Cardiology highlights that consuming 2-3 cups of coffee per day can reduce the risk of cardiovascular disease. Tea, on the other hand, is packed with antioxidants, contains less caffeine than coffee, and offers numerous health benefits.

Be sure to check the labels carefully, as the carb content varies depending on the type and quantity you consume. Cocoa has earned the title of “superfruit” due to its high antioxidant content, while dark chocolate is rich in flavanols. These beneficial compounds have been shown to potentially lower blood pressure and help keep arteries healthy, possibly reducing the risk of heart disease, according to a 2018 review in the Journal of the American College of Nutrition.

With the keto diet being low in carbohydrates, some of the foods with higher carbs that you may need to limit include:

• Grains
• Starchy vegetables and high-sugar fruits
• Sweetened yogurt
• Juices
• Honey, syrup or sugar in any form
• Chips and crackers
• Baked goods including gluten-free baked goods

Don’t be too disheartened. According to dietitians Stone and Laura Dority, RDN, LDN, from the Keto Hope Foundation, there are no food restrictions on the keto diet. It’s really about managing your total carbohydrate intake and deciding how you’d like to “spend” your carbs. Generally, it’s recommended to keep your intake between 20 to 40 g of carbs per day. Stone notes, “The precise amount necessary to reach ketosis can differ from person to person, with carb limits ranging from 10 to 60 g per day. This refers to net carbs, which are total carbohydrates minus fibre.”

Dority also mentions, “Active individuals may be able to consume more carbs, around the 40-g mark, compared to those who are less active.”

Cereals, crackers, rice, pasta, and bread are classic high-carb culprits. Even the seemingly healthier options like whole-wheat or bean-based pasta are carb-heavy. Why not try lower-carb alternatives like spiralized vegetables or shirataki noodles? Traditional and sugary breakfast cereals, as well as whole-grain cereals, should also be consumed sparingly. As an interesting point, one slice of bread typically contains around 11g of carbs. While you could technically enjoy a slice a day, consider that you’d be using up most of your daily carb allowance on it, when you could opt for a significant quantity of vegetables instead.

When it comes to drinks, beer is quite high in carbs, but if you fancy the occasional tipple, enjoy it in moderation. Dry wine and spirits tend to have less carbs, although it’s wise to keep alcohol consumption to a minimum overall.

Starchy vegetables boast more digestible carbohydrates compared to fibre, so they should be restricted on a ketogenic diet. Examples are corn, potatoes, sweet potatoes, and beets. Similarly, high-sugar fruits should be curtailed as they elevate blood sugar faster and contain more carbohydrates than berries.

Carb counts for high-sugar fruits:

• Banana (1 medium): 24 g net carbs (27 g total carbs)
• Raisins (1 oz./28 g): 21 g net carbs (22 g total carbs)
• Dates (2 large): 32 g net carbs (36 g total carbs)
• Mango (1 cup): 22 g net carbs (25 g total carbs)
• Pear (1 medium): 21 g net carbs (27 g total carbs)

Carb counts for starchy vegetables:

• Corn (1 cup): 32 g net carbs (36 g total carbs)
• Potato (1 medium): 33 g net carbs (37 g total carbs)
• Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
• Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)

Opt for plain yogurt to keep added sugars, and therefore carbohydrates, to a minimum. Greek yogurt offers a higher protein content and fewer carbohydrates than regular yogurt.

Fruit drinks, including those touted as 100% fruit juice, contain a high level of fast-digesting carbohydrates that can elevate your blood sugar swiftly. It’s best to opt for water instead.

Restrict your intake of sugar, honey, maple syrup, and other sweet forms, as they’re packed with carbohydrates and offer little nutritional value.

It’s wise to keep chips, crackers, and other processed, grain-based snacks to a minimum, as they tend to be high in carbohydrates and low in fibre.

Choosing gluten-free doesn’t mean choosing carb-free. Many gluten-free breads and muffins have carbohydrate levels similar to traditional baked goods and are often lower in fibre.

Keto is not a one-size-fits-all solution, and collaborating with a dietitian is vital to ensure you’re getting the necessary nutrients while maintaining ketosis. While there is research indicating the potential benefits of the ketogenic diet for various conditions, most people find it challenging to sustain in the long term. Moreover, the effects on overall health over extended periods are not well understood and require more research. At Engineered Lifestyles, we advocate for a balanced diet and don’t support overly restrictive eating that excludes nutritious foods like whole grains, legumes, fruits, and vegetables. If you opt to try keto, partnering with a registered dietitian nutritionist (RDN) can assist you in developing a practical plan.

If you are interested in improving your figure, focus, or health condition by going on a keto diet, it’s wise to consult your dietitian or doctor in choosing a safe and supportive keto plan suitable for you.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.