List of Foods for a Keto Diet

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!

Meats

Lisovskaya Natalia/Shutterstock

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

Polianin Sergei/Shutterstock

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
See also  Top 10 Destinations of Iconic Photography

Shellfish

Magdanatka/Shutterstock

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

Lisovskaya Natalia/Shutterstock

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

Taste of Home

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

Minerva Studio/Shutterstock

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

MaraZe/Shutterstock

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)
See also  The Unexpected Impact of Your Mind on Your Wellbeing

Fats

Africa Studio/Shutterstock

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

Davdeka/Shutterstock

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

Shutterstock / Dionisvera

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

Ahanov Michael/Shutterstock

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

Shutterstock / Jaroslaw Pawlak

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)
See also  Discover 12 Uncommon Trivia About the Female Body

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.

You may also like...