The ketogenic diet, often shortened to keto, has surged in popularity as a unique approach to eating, characterized by its high-fat, moderate-protein, and very low-carbohydrate composition. In essence, the keto diet drastically reduces your carbohydrate intake, compelling your body to enter a metabolic state known as ketosis. During ketosis, your body shifts its primary fuel source from carbohydrates to fat, breaking down stored fat into molecules called ketones to generate energy. This metabolic shift can have various effects on the body, which has led to interest in keto for various health reasons.
Historically, the ketogenic diet was primarily utilized in clinical settings to manage seizures in children with epilepsy. However, contemporary research and anecdotal evidence suggest potential benefits for a broader range of conditions. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol and cardiovascular disease,” notes Emily Stone, M.S., RD, founder of Eat to Enjoy. Beyond therapeutic applications, many individuals adopt a keto lifestyle for weight management and overall wellness.
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Navigating the keto diet successfully hinges on understanding which foods align with its macronutrient principles. While the core concept of low-carb, high-fat, and moderate-protein is straightforward, identifying specific “keto foods” can initially feel overwhelming. This comprehensive Keto Foods List serves as your guide, detailing what you can eat freely, foods to limit, and items to consume in moderation when following a ketogenic diet.
Keto Diet Foods You Can Enjoy
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This section outlines the foundational keto foods that should form the cornerstone of your ketogenic eating plan. These foods are naturally low in carbohydrates and rich in healthy fats and essential nutrients.
Fish and Seafood
Fish and seafood are nutritional powerhouses, naturally rich in B vitamins, potassium, and selenium. Critically, they are also excellent sources of protein and inherently carbohydrate-free, making them ideal keto foods. Fatty fish varieties like salmon, sardines, mackerel, and albacore tuna are particularly beneficial due to their high omega-3 fatty acid content. Omega-3s have been linked to improved hemoglobin A1c levels, a key marker of long-term blood sugar control. Regular fish consumption is also associated with reduced risk of chronic diseases and enhanced mental well-being. Aim for at least two 3-ounce servings of fatty fish each week to maximize these benefits within your keto diet.
Low-Carb Vegetables
Non-starchy vegetables are essential components of a healthy keto foods list. They are remarkably low in calories and carbohydrates while being abundant in vitamins, minerals, and antioxidants. These antioxidants play a crucial role in protecting your cells from damage caused by free radicals. When selecting keto-friendly vegetables, prioritize non-starchy options with less than 8 grams of net carbohydrates per cup. Net carbs are calculated by subtracting fiber from total carbohydrates. Excellent choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach, all of which contribute vital nutrients without significantly impacting your carbohydrate intake on keto.
Cheese
Cheese is a near-perfect keto food due to its zero-carbohydrate content and high-fat profile. It’s also a good source of protein and calcium. However, it’s worth noting the saturated fat content in cheese. For example, a 1-ounce slice of Cheddar cheese contains approximately 5 grams of saturated fat. The American Heart Association recommends limiting saturated fat intake to reduce heart disease risk. While cheese is keto-compliant, moderation and variety are key, even within your keto foods list.
Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are valuable additions to a keto foods list, primarily for their high protein and calcium content. A 7-ounce serving of plain Greek yogurt provides around 8 grams of carbohydrates and 20 grams of protein. Cottage cheese offers a similar profile, with approximately 6 grams of carbohydrates and 28 grams of protein per 8-ounce serving. Increasing protein intake can aid in appetite regulation by reducing hunger hormones, promoting satiety. Opting for full-fat versions of Greek yogurt and cottage cheese further aligns with the ketogenic diet’s emphasis on fat intake and can contribute to prolonged feelings of fullness.
Avocados
Avocados are a fantastic source of heart-healthy fats, making them a prime choice on a keto foods list. They are rich in monounsaturated fats and potassium, a mineral often lacking in American diets. Half of a medium avocado contains about 6 grams of total carbohydrates, with 4.5 grams being fiber, and approximately 360 milligrams of potassium (about 8% of your daily requirement). Substituting plant-based fats like avocados for animal fats can contribute to reducing the risk of cardiovascular disease and type 2 diabetes, making them a strategically beneficial keto food.
Meat and Poultry
Meat and poultry are foundational keto foods, serving as excellent sources of lean protein. Fresh meat and poultry are naturally carbohydrate-free and packed with B vitamins and essential minerals like potassium, selenium, and zinc. While processed meats like bacon and sausage are technically allowed on keto, they are not the most heart-healthy choices and may increase the risk of certain cancers. Prioritize leaner options like chicken, fish, and beef more frequently and limit processed meat consumption within your keto diet.
Eggs
Eggs are nutritional powerhouses and versatile keto foods. They are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs are known to promote satiety and contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Their nutritional profile and zero-carb nature make eggs a staple in many keto meal plans.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are excellent sources of healthy polyunsaturated and monounsaturated fats, fiber, and protein. Crucially for keto, they are very low in net carbohydrates. Olive oil and coconut oil are particularly recommended oils on the keto diet. Olive oil is rich in oleic acid and is associated with a lower risk of heart disease. Coconut oil, while high in saturated fat, contains medium-chain triglycerides (MCTs), which can enhance ketone production. MCTs may also boost metabolic rate and aid in weight and belly fat loss. Portion control is essential when consuming nuts, seeds, and oils due to their calorie density, even within a keto context.
Net Carb Counts per 1 oz. (28 g) of Nuts and Seeds:
- 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
Berries offer a touch of natural sweetness on a keto foods list while being rich in antioxidants that combat inflammation and protect against disease. They are relatively low in carbohydrates and high in fiber compared to many other fruits.
Net Carb Counts per 1/2 cup of 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)
Unsweetened Coffee and Tea
Plain coffee and tea are virtually carbohydrate-free, fat-free, and protein-free, making them perfectly acceptable keto beverages. Furthermore, moderate coffee consumption (2-3 cups daily) is linked to a reduced risk of cardiovascular disease. Tea, rich in antioxidants and with less caffeine than coffee, offers numerous health benefits, including potential protection against cancer, high blood pressure, and cognitive decline.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa powder can be enjoyed in moderation on a keto foods list, but careful label reading is crucial due to varying carbohydrate content depending on the type and serving size. Cocoa is considered a “superfood” due to its high antioxidant content. Dark chocolate, particularly varieties with a high cocoa percentage, contains flavanols that may contribute to heart health by lowering blood pressure and supporting healthy arteries.
Foods to Limit on Your Keto Diet
The ketogenic diet’s defining characteristic is its low carbohydrate nature. Consequently, certain higher-carbohydrate foods need to be limited to maintain ketosis. This section outlines foods that are not strictly forbidden but should be consciously restricted on a keto diet.
- 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 options
It’s important to remember that no single food is absolutely “off-limits” on keto, according to dietitians Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation. The key is managing total carbohydrate intake and strategically “spending” your daily carb allowance. Generally, staying under 20 to 40 grams of carbohydrates per day is recommended for most individuals aiming for ketosis. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 g per day. This total is for net carbohydrates (total carbs minus fiber),” Stone clarifies. Activity levels also play a role; more active individuals may tolerate slightly higher carbohydrate intake (closer to the 40-gram end of the range) than sedentary individuals, as Dority points out.
High-Carb Foods to Minimize on Keto
Grains
Grains like cereal, crackers, rice, pasta, bread, and beer are inherently high in carbohydrates. Even healthier whole-wheat pasta and bean-based pastas are still carb-dense. Consider low-carb alternatives like spiralized vegetables or shirataki noodles. Sugary breakfast cereals and even whole-grain cereals should be significantly limited due to their carbohydrate content. “A slice of bread has 11 g of carbs on average so technically you could have one slice a day, but that’s spending all your carbs,” Dority explains. “For the same carbs, you could have A LOT of veggies.”
While beer is high in carbs, dry wine and spirits are lower-carb alcoholic beverage options, but all alcohol should be consumed minimally on a keto diet.
Starchy Vegetables and High-Sugar Fruits
Starchy vegetables and high-sugar fruits contain more digestible carbohydrates relative to fiber, making them less suitable for a ketogenic diet. Starchy vegetables to limit include corn, potatoes, sweet potatoes, and beets. High-sugar fruits, which cause quicker blood sugar spikes and have higher overall carbohydrate content compared to berries, should also be restricted.
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)
Sweetened Yogurts
Always opt for plain yogurt to minimize added sugars (carbohydrates). Greek yogurt is generally preferable to regular yogurt as it contains higher protein and lower carbohydrate content. Sweetened yogurts are often loaded with added sugars and should be avoided on a keto diet.
Fruit Drinks and Juices
Fruit drinks, even 100% fruit juice varieties, are high in rapidly digestible carbohydrates that can cause rapid blood sugar spikes. Water is the ideal beverage choice on keto.
Honey, Syrup, and Sugar in Any Form
Limit or eliminate sugar, honey, maple syrup, and all other forms of added sugar, as they are high in carbohydrates and low in nutritional value.
Chips and Crackers
Minimize chips, crackers, and other processed, grain-based snack foods, as they are typically high in carbohydrates and low in fiber.
Gluten-Free Baked Goods
Be cautious with gluten-free baked goods. Gluten-free does not automatically equate to carb-free. Many gluten-free breads and muffins can be as high in carbohydrates as their traditional counterparts and are often lower in fiber.
Foods and Drinks to Sometimes Include on Keto
Certain foods fall into a gray area on the keto diet. You can technically incorporate any food if it fits within your daily carbohydrate limit, but these “sometimes” foods are moderately higher in carbs compared to core keto staples.
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Dairy Milk
Dairy milk is a good source of calcium and vitamin D, and it provides potassium and B vitamins. However, a cup of dairy milk contains around 12 grams of sugar (lactose). Lower-carb milk alternatives like almond milk or coconut milk are generally preferred on a keto diet.
Beans and Legumes
Beans and legumes are rich in fiber and protein and are components of a heart-healthy diet. However, they are also relatively high in carbohydrates. Small portions of beans and legumes can sometimes be incorporated into a ketogenic diet, but they can quickly consume a significant portion of your daily carbohydrate allowance.
Pros and Cons of the Ketogenic Diet
The ketogenic diet, like any dietary approach, has both potential benefits and drawbacks to consider.
Pros
“There is solid evidence to support the use of the ketogenic diet in individuals with epilepsy who have seizures that are drug-resistant,” states Dority. Short-term weight loss is a commonly reported outcome for individuals following keto. Dority adds, “There is some recent research showing promise in disorders such as autism, traumatic brain injury, brain tumors, migraines and Alzheimer’s, as well as some research on ketogenic diets and Type 2 diabetes, including reducing insulin needs, fasting blood sugar levels, lowering A1C and obtaining significant weight loss.” However, it’s crucial to emphasize that more extensive research is needed to validate these claims, and any benefits are contingent on successfully adhering to this restrictive diet.
Cons
“Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto,” Stone cautions. Common side effects include constipation and the “keto flu,” a collection of flu-like symptoms that can occur during the initial adaptation to ketosis. “Also, the long-term health consequences are not well understood,” Stone notes. Highly restrictive diets can be challenging to maintain long-term and may negatively impact one’s relationship with food. Other potential negative side effects of the keto diet include bad breath, hair loss, and potential disruptions to gut health.
The Bottom Line on Keto Foods
The ketogenic diet is not a universally applicable solution, and consulting with a registered dietitian is essential to ensure adequate nutrient intake while maintaining ketosis. While research suggests potential benefits for various conditions, long-term adherence can be challenging for many individuals. Furthermore, the long-term effects on overall health require further investigation. It’s also worth noting that EatingWell generally advocates for a balanced approach to eating that includes nutritious foods like whole grains, legumes, fruits, and a wider variety of vegetables, which are restricted on a strict keto diet. If you are considering adopting a ketogenic diet, seeking guidance from a Registered Dietitian Nutritionist (RDN) is strongly recommended to develop a personalized and sustainable plan.
