List of Foods for a Keto Diet

September 20, 2023

The hardest part about tackling a diet successfully? Figuring out what you can eat—and then sticking to it. The premise of the low-carb, high-fat keto diet is to train your body to burn fat instead of carbs. (Learn more about the pros and cons of this diet, along with some helpful tips.)

For most people, an elimination diet begs the question, “What can I eat?”

With keto, you’ll want to shoot for a daily nutrient intake that’s roughly 70% fats, 25% protein and 5% carbohydrates. Yep, that means, no bread, no grains—not even ketchup, but with any diet, it’s important to make sure you’re getting enough iron to avoid becoming anemic.

But there are many keto diet foods that you can eat, so let’s focus on the positive. We’ve listed all the great food you can have on the keto diet. Don’t miss these keto-friendly recipes you can make from scratch!

Table of Contents

Meats

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While you need protein, too much interferes with ketosis. Choose the fattier cuts of meat if you have a choice (ribeye, pork belly), as well as organ meats like heart, kidney, liver, tongue and tripe. Cured meats such as sausages, deli meat, hot dogs, pepperoni, salami and bacon are usually acceptable, but check their ingredients first.

Alligator
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Sheep
Turkey
Veal

Fish

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Fish is packed with nutrients and a great source of protein. Always buy wild-caught fish if it’s available.

Anchovies
Bass
Cod
Eel
Flounder
Grouper
Haddock
Halibut
Herring
Mackerel
Mahi Mahi
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon
Sardines
Sole
Tilapia
Trout
Tuna
Turbot

Shellfish

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Nutrient-dense seafood is a low-carb, high-fat mainstay on the keto diet foods list.

Abalone
Caviar
Clams
Crab
Lobster
Mussels
Oysters
Shrimp
Scallops
Squid

Vegetables

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Veggies make up a large part of the keto diet foods list. Stick to the dark green leafy vegetables if you can—remember, the sweeter the veggie (think root veggies like carrots and sweet potatoes), the higher the carb count. In addition to the list below, fermented vegetables like kimchi and sauerkraut are also acceptable.

Arugula
Artichokes
Asparagus
Bell Peppers
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Fennel
Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens
Lettuce
Mushrooms
Mustard Greens
Okra
Onions
Parsley
Peppers (all)
Pumpkin
Radicchio
Radishes
Rhubarb
Scallion
Shallots
Seaweed
Spaghetti Squash
Spinach
Swiss Chard
Tomatoes
Turnip Greens
Watercress
Zucchini

Legumes

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For the most part, legumes are a no-no (say goodbye to peanuts). But there are two that make the list.

Green Beans
Peas

Fruit

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Fruits are a very restricted category of keto diet foods. Small amounts of berries and limited citrus fruits are acceptable.

Avocado
Blackberry
Blueberry
Cranberry
Lemon
Lime
Olive
Raspberry
Strawberry

Dairy

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There is some controversy over including dairy in the keto diet. In fact, too much dairy is on of the major keto mistakes. Basically, the consensus is to stay away from milk and any low-fat dairy products. If you have a sensitivity to dairy, stick to ghee only.

Butter
Cheese (full-fat, preferably hard cheeses)
Ghee
Heavy Cream
Sour Cream
Yogurt (full-fat)

Fats

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The largest daily percentage of keto diet foods are in the fat category. These should make up the majority of your daily calorie intake.

Avocado Oil
Cocoa Butter
Coconut Oil
Duck Fat
Lard (non-hydrogenated)
Macadamia Oil
MCT Oil
Olive Oil
Palm Shortening
Red Palm Oil
Sesame Oil (sparingly)
Tallow
Walnut Oil (sparingly)

Seeds & Nuts

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While nuts are a good source of fat, they’ll add to your carbohydrate count for the day, so be careful how many handfuls you eat.

Almonds
Cashews
Chia Seeds
Hazelnuts
Hemp Seeds
Macadamia Nuts
Nut Butters
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Psyllium Seeds
Sesame Seeds
Sunflower Seeds
Walnuts

Herbs & Spices

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Herbs and spices are a great way to add a flavor boost to meats and veggies, and there’s a generous list to choose from.

Allspice
Basil
Black Pepper
Cardamom
Cayenne Pepper
Chili Powder
Cilantro/Coriander
Cinnamon
Cloves
Cumin
Curry Powder
Dill
Garam Masala
Ginger
Italian Seasoning
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Sage
Sea Salt
Thyme
Turmeric
White Pepper

Beverages

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That nightly gin and tonic or glass of white wine? Sorry, no go. Many beverages are a major source of hidden extra sugars, so stick to the liquids on this list and drink water throughout the day to stay hydrated.

Almond Milk
Broth (beef, bone, chicken, vegetable)
Cashew Milk
Club Soda
Coconut Milk
Unsweetened Coffee
Herbal Teas
Lemon and Lime Juice (sparingly)
Seltzer Water
Sparkling Mineral Water
Unsweetened Tea
Water

Miscellaneous

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These Keto Diet foods don’t fall neatly into any particular category, but they are allowed.

100% Dark Chocolate
Almond Flour/Meal
Beef Jerky
Cacao Nibs
Cacao Powder (unsweetened)
Coconut Aminos
Coconut Flour
Eggs
Fish Sauce (check ingredient list)
Gelatin (powder or from bone broth)
Gluten-free Tamari Sauce
Hot Sauce (check ingredient list)
Mayonnaise
Monk Fruit
Mustard
Pickles
Pork Rinds
Shredded Coconut
Stevia
Shredded Coconut
Vanilla Extract
Vinegars (without added sugar or wheat)

Bookmark this page so you have a handy reference guide to the keto diet foods that will help you succeed. Always make sure to drink plenty of water to stay hydrated, and check with your doctor before starting any diet.