The ketogenic diet, often shortened to keto, is a high-fat, moderate-protein, and very low-carbohydrate diet. If you’re curious about starting keto and want to know What Foods Are On A Keto Diet, this guide will walk you through everything you need to know. By significantly reducing your carb intake, your body enters a metabolic state called ketosis, where it starts burning fat for energy instead of glucose.
Traditionally, the ketogenic diet was primarily used to manage epilepsy in children. However, its potential benefits for other conditions, such as neurological disorders, cancer, diabetes, PCOS, obesity, high cholesterol, and cardiovascular disease, are now being explored. Many people also adopt the keto diet for its weight loss benefits.
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Let’s dive into the specifics of what you can eat, what you should limit, and what you can enjoy in moderation on a keto diet.
Keto-Friendly Foods: Your Go-To Options
Fish and Seafood
Fish is an excellent source of B vitamins, potassium, and selenium, and it’s naturally rich in protein and carb-free. Fatty fish such as salmon, sardines, mackerel, and albacore tuna are particularly beneficial due to their high levels of omega-3 fatty acids. These fats can improve hemoglobin A1c levels and reduce the risk of chronic diseases while also promoting better mental health. Aim for at least two 3-ounce servings of fatty fish each week.
Low-Carb Vegetables
Non-starchy vegetables are low in both calories and carbs but packed with essential nutrients like vitamin C and various minerals. They also contain antioxidants that help protect your cells. Focus on vegetables with less than 8 grams of net carbs per cup (net carbs are total carbs minus fiber). Great choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
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Cheese
Cheese is a keto staple with zero carbs and high fat content. It’s also a good source of protein and calcium. While some cheeses are high in saturated fat, moderation is key. Emerging research suggests that not all saturated fats are created equal, and some may even support heart health.
Plain Greek Yogurt and Cottage Cheese
These dairy options are high in protein and calcium. Plain Greek yogurt provides about 8 grams of carbs and 20 grams of protein per 7 ounces, while 8 ounces of cottage cheese has just over 6 grams of carbs with 28 grams of protein. The high protein content can help reduce appetite. Opting for full-fat versions aligns well with the ketogenic diet. Plus, these foods introduce beneficial bacteria to your gut, contributing to overall health.
Avocados
Avocados are a fantastic source of heart-healthy monounsaturated fats and potassium. Half of a medium avocado contains about 6 grams of total carbs, 4.5 grams of which are fiber, and it provides approximately 8% of your daily potassium needs. Swapping animal fats for plant fats like those found in avocados can reduce the risk of cardiovascular disease and type 2 diabetes.
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Meat and Poultry
Meat is a primary source of lean protein and a cornerstone of the ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals like potassium, selenium, and zinc. While processed meats like bacon and sausage are allowed, they should be limited due to their potential impact on heart health and cancer risk. Prioritize chicken, fish, and beef.
Eggs
Eggs are packed with protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbs and over 12 grams of protein. They promote feelings of fullness and provide antioxidants like lutein and zeaxanthin, which support eye health.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are rich in healthy polyunsaturated and monounsaturated fats, fiber, and protein, and they are very low in net carbs. Olive oil and coconut oil are the preferred oils on the keto diet. Olive oil is high in oleic acid and supports heart health. Coconut oil contains medium-chain triglycerides (MCTs), which can boost ketone production, increase metabolic rate, and promote weight loss. Always measure portion sizes when consuming healthy fats.
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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
Berries are rich in antioxidants, which help reduce inflammation and protect against disease. They are relatively low in carbs and high in fiber, making them a reasonable choice for the keto diet in moderation.
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)
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Unsweetened Coffee and Tea
Plain coffee and tea contain zero carbs, fat, or protein, making them excellent choices on the keto diet. Coffee can lower the risk of cardiovascular disease, while tea is rich in antioxidants and offers numerous health benefits.
Dark Chocolate and Cocoa Powder
Check the label carefully, as carb content varies depending on the type and amount consumed. Cocoa is considered a “superfood” due to its high antioxidant content. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and improving artery health.
Foods to Limit on a Keto Diet
Due to the low-carbohydrate nature of the keto diet, you’ll need to limit certain foods. These 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 options
However, remember that no foods are entirely off-limits. The key is managing your total carbohydrate intake, aiming to stay under 20 to 40 grams of carbs per day. The exact amount needed to achieve ketosis varies among individuals.
High-Carb Foods to Minimize
Grains
Cereals, crackers, rice, pasta, bread, and beer are high in carbs. Even whole-wheat and bean-based pasta should be limited. Consider low-carb alternatives like spiralized vegetables or shirataki noodles.
Starchy Vegetables and High-Sugar Fruits
Starchy vegetables contain more digestible carbs and should be limited. These include corn, potatoes, sweet potatoes, and beets. High-sugar fruits, which can spike blood sugar more quickly than berries, should also be minimized.
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
Opt for plain yogurt to avoid added sugars (carbs). Greek yogurt is a better choice due to its higher protein and lower carbohydrate content compared to regular yogurt.
Fruit Drinks and Juices
Even 100% fruit juice is high in fast-digesting carbs that can spike blood sugar. Stick to water instead.
Honey, Syrup, and Sugar
Limit all forms of sugar, as they are high in carbs and low in nutrients.
Chips and Crackers
Minimize chips, crackers, and other processed, grain-based snack foods, as they are high in carbs and low in fiber.
Gluten-Free Baked Goods
Gluten-free doesn’t automatically mean carb-free. Many gluten-free breads and muffins are as high in carbs as traditional baked goods and are often lower in fiber.
Foods and Drinks in Moderation
Some foods can be included in moderation on a keto diet if they fit within your daily carbohydrate goal.
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Dairy Milk
While milk is a good source of calcium, vitamin D, potassium, and B vitamins, it contains 12 grams of sugar (lactose) per cup. Choose almond, coconut, or another low-carb milk alternative.
Beans and Legumes
Beans and legumes are high in fiber and protein and can be part of a heart-healthy diet, but they are also high in carbohydrates. They can be included in small amounts but may quickly consume a significant portion of your daily carb allowance.
Pros and Cons of the Keto Diet
Pros
The ketogenic diet has demonstrated effectiveness in managing drug-resistant epilepsy. In the short term, many people experience weight loss. Emerging research shows promise for managing conditions like autism, traumatic brain injury, brain tumors, migraines, Alzheimer’s disease, and type 2 diabetes.
Cons
Meeting nutritional needs can be challenging due to the restrictive nature of the diet. Common side effects include constipation and the “keto flu.” The long-term health consequences are not yet fully understood. Restrictive diets can also negatively impact your relationship with food, and other potential side effects include bad breath, hair loss, and compromised gut health.
The Bottom Line
The keto diet is not a one-size-fits-all solution. Consulting with a registered dietitian is essential to ensure you’re meeting your nutritional needs while maintaining ketosis. Although research suggests potential benefits for various conditions, it can be challenging to maintain the diet long-term. The long-term effects on overall health require further research. A balanced approach that includes nutritious foods like whole grains, legumes, fruits, and vegetables is generally recommended. If you decide to try keto, partner with a registered dietitian to develop a personalized plan.
