The ketogenic diet, commonly known as the keto diet, is characterized by its high-fat, moderate-protein, and very low-carbohydrate composition. In essence, it shifts your body’s primary fuel source from glucose (derived from carbohydrates) to ketones, produced from fat. This metabolic shift into ketosis occurs when carbohydrate intake is drastically reduced, typically to just 5% to 10% of your daily caloric intake. When in ketosis, your body becomes remarkably efficient at burning fat for energy.
Initially, the ketogenic diet was primarily a therapeutic tool used in clinical settings to manage epilepsy, particularly in children who did not respond to medication. However, its applications have expanded significantly. Emily Stone, M.S., RD, founder of Eat to Enjoy, notes the growing interest in keto for various 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.” Furthermore, many individuals adopt the keto diet as an effective strategy for weight loss.
Despite understanding the basic principles of a very low-carb, high-fat, moderate-protein diet, navigating the specifics of what to eat can be challenging. This comprehensive Ketogenic Diet Food List serves as your guide to confidently choose keto-approved foods, understand which foods to limit, and identify occasional indulgences within a ketogenic lifestyle.
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Your Go-To Ketogenic Diet Food List
When embarking on a ketogenic diet, prioritizing the right foods is crucial for success and nutritional balance. Here’s an extensive ketogenic diet food list categorized to simplify your meal planning:
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Seafood and Fish
Seafood and fish are nutritional powerhouses, naturally low in carbohydrates and packed with protein, essential B vitamins, potassium, and selenium. Fatty fish varieties like salmon, mackerel, sardines, and albacore tuna are particularly beneficial due to their high omega-3 fatty acid content. Omega-3s have been shown to positively influence hemoglobin A1c levels, a key marker for long-term blood sugar control. Regular consumption of fish is also linked to a reduced risk of chronic diseases and improved cognitive function. Aim for at least two 3-ounce servings of fatty fish per week to reap these health benefits.
Low-Carb Vegetables
Non-starchy vegetables are foundational to a healthy ketogenic diet. They are remarkably low in calories and carbohydrates yet abundant in vitamins, minerals, and antioxidants. These antioxidants are vital for combating cell damage caused by free radicals. Focus on incorporating non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting fiber from total carbohydrates. Excellent choices include broccoli, cauliflower, spinach, zucchini, bell peppers, and green beans.
Cheese
Cheese is inherently keto-friendly, boasting zero carbohydrates and a high fat content. It’s also a good source of protein and calcium. However, be mindful of saturated fat content, particularly from cheeses like cheddar. A 1-ounce serving of cheddar contains approximately 5 grams of saturated fat. The American Heart Association recommends limiting saturated fat intake to mitigate heart disease risk.
Plain Greek Yogurt and Cottage Cheese
Opt for plain, full-fat Greek yogurt and cottage cheese as sources of protein and calcium. A 7-ounce serving of plain Greek yogurt provides around 8 grams of carbohydrates and 20 grams of protein, while 8 ounces of cottage cheese contains just over 6 grams of carbohydrates with an impressive 28 grams of protein. Increased protein intake can aid in satiety by reducing appetite-stimulating hormones, helping you feel fuller for longer. The higher fat content in full-fat versions aligns perfectly with ketogenic dietary principles.
Avocados
Avocados are a stellar source of heart-healthy fats, primarily monounsaturated fats, and are rich in potassium, a mineral often lacking in American diets. Half of a medium avocado provides about 6 grams of total carbohydrates, with 4.5 grams as fiber, and 360 milligrams of potassium, fulfilling about 8% of your daily potassium needs. Choosing plant-based fats like avocados over animal fats can contribute to reducing the risk of cardiovascular disease and type 2 diabetes.
Meat and Poultry
Meat and poultry are staples of the ketogenic diet, serving as excellent sources of lean protein with virtually no carbohydrates. They are also rich in B vitamins and essential minerals such as potassium, selenium, and zinc. While processed meats like bacon and sausage are technically permissible on keto, they are not the most heart-healthy choices and may increase the risk of certain cancers. Prioritize fresh meats and poultry like chicken, beef, and fish, and limit processed meat consumption.
Eggs
Eggs are nutritional powerhouses, loaded with protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs contribute to feelings of fullness and contain antioxidants like lutein and zeaxanthin, beneficial for eye health.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are packed with healthy polyunsaturated and monounsaturated fats, fiber, and protein, while being very low in net carbs. Olive oil and coconut oil are particularly recommended for the keto diet. Olive oil, high in oleic acid, is linked to a lower risk of heart disease. Coconut oil, while high in saturated fat, contains medium-chain triglycerides (MCTs), which can boost ketone production. MCTs may also enhance metabolic rate and promote weight loss, particularly belly fat reduction. Portion control is key when consuming healthy fats.
Net Carb Counts for 1 oz (28g) of Nuts and Seeds:
- Almonds: 3g net carbs (6g total carbs)
- Brazil nuts: 1g net carbs (3g total carbs)
- Cashews: 8g net carbs (9g total carbs)
- Macadamia nuts: 2g net carbs (4g total carbs)
- Pecans: 1g net carbs (4g total carbs)
- Pistachios: 5g net carbs (8g total carbs)
- Walnuts: 2g net carbs (4g total carbs)
- Chia seeds: 2g net carbs (12g total carbs)
- Flaxseeds: 0g net carbs (8g total carbs)
- Pumpkin seeds: 1g net carbs (3g total carbs)
- Sesame seeds: 3g net carbs (7g total carbs)
Berries
Berries are antioxidant-rich fruits that combat inflammation and protect against disease. They are relatively low in carbohydrates and high in fiber compared to other fruits, making them a keto-friendlier fruit option.
Net Carb Counts for 1/2 cup of Berries:
- Blackberries: 3g net carbs (7g total carbs)
- Blueberries: 9g net carbs (11g total carbs)
- Raspberries: 3g net carbs (7g total carbs)
- Strawberries: 3g net carbs (6g total carbs)
Unsweetened Coffee and Tea
Plain coffee and tea are carbohydrate, fat, and protein-free, making them perfectly acceptable on a ketogenic diet. Furthermore, moderate coffee consumption (2-3 cups daily) is associated with a reduced risk of cardiovascular disease. Tea, especially varieties like green tea, is rich in antioxidants and offers numerous health benefits, including potential protection against cancer, high blood pressure, and cognitive decline, with less caffeine than coffee.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa powder can be incorporated into a keto diet in moderation. The carbohydrate content varies depending on the type and quantity consumed, so always check labels. Cocoa is celebrated as a “superfood” due to its high antioxidant content. Dark chocolate, particularly with a high percentage of cocoa, contains flavanols, which may contribute to heart health by lowering blood pressure and promoting healthy arteries.
Foods to Limit on Your Keto Journey
While the ketogenic diet focuses on inclusion, understanding which foods to limit is equally important for maintaining ketosis and achieving your health goals. Foods higher in carbohydrates will need careful consideration:
- Grains: This includes wheat, rice, oats, and corn, and products made from them like bread, pasta, cereal, and crackers.
- Starchy Vegetables and High-Sugar Fruits: Potatoes, corn, sweet potatoes, beets, bananas, mangoes, pears, raisins, and dates are higher in carbohydrates.
- Sweetened Yogurt: Flavored yogurts often contain added sugars, significantly increasing their carbohydrate content.
- Juices: Fruit juices and sugary drinks are high in fast-digesting carbohydrates.
- Honey, Syrup, and Sugar: All forms of added sugars should be strictly limited.
- Chips and Crackers: Most commercially available chips and crackers are grain-based and high in carbohydrates.
- Baked Goods: Cakes, cookies, pastries, and even gluten-free baked goods can be high in carbs.
However, dietitians Stone and Laura Dority, RDN, LDN, from the Keto Hope Foundation, emphasize flexibility. No single food is inherently off-limits on keto; it’s about managing total carbohydrate intake within your daily limit, typically between 20 to 40 grams of net carbs. “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),” explains Stone. Activity levels also play a role. Dority adds, “Individuals who are active can eat more carbs (maybe more at the 40-g level) than someone who is sedentary.”
High-Carb Foods to Minimize on Keto
Grains
Grains like cereal, rice, pasta, bread, and even beer are carbohydrate-dense. Even whole-wheat and bean-based pastas are high in carbs. Explore lower-carb alternatives such as spiralized vegetables or shirataki noodles. Sugary breakfast cereals and even healthy whole-grain cereals are also high in carbohydrates and should be limited. “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,” notes Dority. “For the same carbs, you could have A LOT of veggies.” While beer can be enjoyed minimally, dry wine and spirits are lower-carb alcoholic beverage options, but alcohol should generally be consumed in moderation on keto.
Starchy Vegetables and High-Sugar Fruits
Starchy vegetables contain more digestible carbohydrates and less fiber compared to non-starchy vegetables, necessitating limitation on a ketogenic diet. This category includes corn, potatoes, sweet potatoes, and beets. High-sugar fruits also elevate blood sugar levels more rapidly than berries and contain a higher carbohydrate load.
Net Carb Counts for High-Sugar Fruits:
- Banana (1 medium): 24g net carbs (27g total carbs)
- Raisins (1 oz/28g): 21g net carbs (22g total carbs)
- Dates (2 large): 32g net carbs (36g total carbs)
- Mango (1 cup): 22g net carbs (25g total carbs)
- Pear (1 medium): 21g net carbs (27g total carbs)
Net Carb Counts for Starchy Vegetables:
- Corn (1 cup): 32g net carbs (36g total carbs)
- Potato (1 medium): 33g net carbs (37g total carbs)
- Sweet potato (1 medium): 20g net carbs (24g total carbs)
- Beets (1 cup, cooked): 14g net carbs (17g total carbs)
Sweetened Yogurts
Always choose plain yogurt to avoid added sugars (carbohydrates). Greek yogurt is a better choice than regular yogurt due to its higher protein and lower carbohydrate content.
Fruit Drinks and Juices
Fruit drinks, even 100% fruit juice, are concentrated sources of fast-digesting carbohydrates that cause rapid blood sugar spikes. Water is the optimal beverage choice on keto.
Honey, Syrup, and Sugar
Limit all forms of added sugars, including honey, maple syrup, and table sugar, as they are high in carbohydrates and low in nutritional value.
Chips and Crackers
Minimize consumption of chips, crackers, and other processed, grain-based snack foods. They are typically high in carbohydrates and low in fiber.
Gluten-Free Baked Goods
“Gluten-free” does not automatically equate to “carb-free.” Many gluten-free breads and muffins are just as high in carbohydrates as their traditional counterparts and often lower in fiber.
Foods and Drinks for Occasional Keto Consumption
Some foods and drinks fall into a gray area, being neither strictly high-carb nor low-carb. These can be included occasionally on a keto diet, provided they fit within your daily carbohydrate limit:
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Dairy Milk
Dairy milk is a good source of calcium, vitamin D, potassium, and B vitamins. However, it also contains 12 grams of sugar (lactose) per cup. Consider unsweetened almond milk, coconut milk, or other low-carb milk alternatives.
Beans and Legumes
Beans and legumes are rich in fiber and protein and are part of a heart-healthy dietary pattern, but they are also relatively high in carbohydrates. They can be included in small portions on a ketogenic diet but can quickly consume a significant portion of your daily carb allowance.
Advantages of the Ketogenic Diet
“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. In the short term, weight loss is a commonly reported benefit. Dority further notes, “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 important to acknowledge that more research is needed to fully validate these claims, and any benefits are contingent on consistent adherence to this restrictive diet.
Disadvantages of the Ketogenic Diet
“Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto,” cautions Stone. “It often comes with uncomfortable side effects like constipation and the ‘keto flu.’ Also, the long-term health consequences are not well understood.” Restrictive diets can be challenging to maintain long-term and may negatively impact one’s relationship with food. Other potential side effects of the keto diet include bad breath, hair loss, and potential disruption to gut health.
The Takeaway
The ketogenic diet is not a universally suitable approach, and consulting with a registered dietitian is strongly recommended to ensure nutritional adequacy while maintaining ketosis. While research suggests potential benefits of the ketogenic diet for various conditions, it poses significant challenges for long-term adherence for many individuals. Furthermore, the long-term effects on overall health are not yet fully understood and require further investigation. It’s also important to consider a balanced dietary approach that includes nutritious foods like whole grains, legumes, fruits, and a wide variety of vegetables, as emphasized by EatingWell. If you decide to pursue a ketogenic diet, partnering with a Registered Dietitian Nutritionist (RDN) is crucial to develop a personalized and sustainable plan.
