The ketogenic diet, often shortened to keto, has gained immense popularity as a weight-loss strategy and potential therapeutic approach for various health conditions. But navigating the dietary landscape can be confusing, especially when figuring out What Foods Can I Eat On Keto. This comprehensive guide breaks down exactly what fits into a keto diet, what to limit, and what to enjoy in moderation.
The ketogenic diet is characterized by its high-fat, moderate-protein, and very low-carbohydrate composition. In fact, a strict keto diet derives only about 5% to 10% of its energy from carbohydrates. This drastic reduction in carbs forces the body into a metabolic state called ketosis. During ketosis, the body begins to break down stored fat into molecules called ketone bodies, which are then used as an alternative energy source in the absence of sufficient blood sugar from carbohydrates.
Traditionally, the keto diet was used clinically to manage seizures in children with epilepsy. However, current research is exploring its potential benefits for other neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol, and cardiovascular disease, according to Emily Stone, M.S., RD, founder of Eat to Enjoy.
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Keto-Friendly Foods: Your Go-To List
This section provides an overview of the foods that you can incorporate into your diet when considering what foods can I eat on keto.
Fish and Seafood
Seafood is a nutritional powerhouse, brimming with B vitamins, potassium, selenium, and high-quality protein, all while being naturally carb-free. Fatty fish varieties like salmon, sardines, mackerel, and albacore tuna are especially beneficial due to their high omega-3 fatty acid content. Studies have demonstrated that omega-3 fats can improve hemoglobin A1c levels, which are used to monitor long-term blood sugar control.
Regular fish consumption is associated with a lower risk of chronic diseases and improved mental well-being. Aim for at least two 3-ounce servings of fatty fish each week.
Low-Carb Vegetables
Non-starchy vegetables are incredibly low in calories and carbohydrates but packed with essential nutrients like vitamin C and various minerals. They also provide antioxidants that combat cell damage caused by free radicals. Focus on non-starchy options with less than 8 grams of net carbs per cup (net carbs = total carbs – fiber). Excellent choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
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Cheese
Cheese is naturally low in carbohydrates and high in fat, making it a great fit for a ketogenic diet. It’s also a good source of protein and calcium. While some cheeses can be high in saturated fat, current research suggests that not all saturated fats are created equal, and some may even have heart-health benefits. Enjoy cheese in moderation as part of a balanced keto plan.
Plain Greek Yogurt and Cottage Cheese
Both yogurt and cottage cheese are excellent sources of protein and calcium. Opt for plain, unsweetened varieties to minimize carbohydrate intake. Seven ounces of plain Greek yogurt provide roughly 8 grams of carbohydrates and 20 grams of protein, while eight ounces of cottage cheese contain just over 6 grams of carbohydrates with 28 grams of protein. The high protein content can help increase satiety. Full-fat versions are preferred on keto to further increase fat intake.
Avocados
Avocados are an outstanding source of heart-healthy fats, particularly monounsaturated fat, and potassium, a nutrient often lacking in the standard American diet. Half of a medium avocado contains approximately 6 grams of total carbohydrates, 4.5 grams of which are fiber, and about 360 milligrams of potassium (roughly 8% of your daily requirement). Substituting plant-based fats like avocados for animal fats can help reduce the risk of cardiovascular disease and type 2 diabetes.
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Meat and Poultry
Meat and poultry are staples of the ketogenic diet, providing a rich source of lean protein. Fresh, unprocessed options contain no carbohydrates and are packed with B vitamins and minerals such as potassium, selenium, and zinc. While processed meats like bacon and sausage are technically allowed, they are not the healthiest choices for your heart and may increase your risk of certain cancers. Prioritize chicken, fish, and beef, and limit processed meats.
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 can help promote feelings of fullness and contain antioxidants like lutein and zeaxanthin, which support eye health.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are excellent sources of healthy polyunsaturated and monounsaturated fats, fiber, and protein, with very low net carb counts. Olive oil and coconut oil are the two oils most often recommended for the keto diet. Olive oil is rich in oleic acid and linked to a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can boost ketone production, increase metabolic rate, and promote weight loss and belly fat reduction. Be mindful of portion sizes when consuming any healthy fat.
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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 reduce inflammation and protect against disease. They are also relatively low in carbs and high in fiber compared to other fruits.
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 are excellent keto-friendly beverage choices, containing zero grams of carbohydrates, fat, or protein. Drinking 2-3 cups of coffee per day has been linked to a reduced risk of cardiovascular disease. Tea is also rich in antioxidants and offers numerous health benefits, including potential protection against cancer, high blood pressure, high blood sugar, and cognitive decline.
Dark Chocolate and Cocoa Powder
The carbohydrate content of dark chocolate and cocoa powder varies depending on the specific product, so always check the label. Cocoa is 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 promoting healthy arteries.
Foods to Limit on Keto
While the focus is often on what foods can I eat on keto, it’s equally important to understand what to limit. Due to the low-carbohydrate nature of the keto diet, certain foods with higher carb counts should be restricted.
- 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)
Dietitians Emily Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, emphasize that no food is strictly off-limits. The key is managing total carbohydrate intake and strategically “spending” your carb allowance. Generally, aim to stay under 20 to 40 grams of carbohydrates per day. The exact amount required to achieve ketosis varies from person to person, ranging from 10 to 60 grams of net carbs per day.
Dority adds that active individuals may be able to tolerate more carbohydrates (closer to the 40-gram range) than sedentary individuals.
High-Carb Foods to Minimize
Grains
Cereal, crackers, rice, pasta, bread, and beer are all high in carbohydrates. Even whole-wheat pasta and bean-based pasta are carb-heavy. Consider low-carb alternatives such as spiralized vegetables or shirataki noodles. Sugary breakfast cereals and even healthy whole-grain cereals should also be limited. As Dority points out, “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. For the same carbs, you could have A LOT of veggies.”
While beer can be enjoyed in moderation on a low-carb diet, dry wine and spirits are better choices, and alcohol consumption should be minimized overall.
Starchy Vegetables and High-Sugar Fruits
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes, and beets. Limit high-sugar fruits, which elevate blood sugar more rapidly than berries and contain more carbohydrates.
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 (carbohydrates). Greek yogurt is higher in protein and lower in carbohydrates compared to regular yogurt.
Fruit Drinks and Juices
Fruit drinks, even 100% fruit juice, are high in fast-digesting carbs that can spike blood sugar levels. Stick to water instead.
Honey, Syrup, and Sugar in Any Form
Limit sugar, honey, maple syrup, and other forms of sugar, as they are high in carbohydrates and low in nutrients.
Chips and Crackers
Minimize consumption of chips, crackers, and other processed, grain-based snack foods, which are high in carbohydrates and low in fiber.
Gluten-Free Baked Goods
Gluten-free does not automatically mean carb-free. Many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods and are often lower in fiber.
Foods and Drinks You Can Sometimes Have on Keto
While focused on what foods can I eat on keto and what to limit, some foods fall in a gray area, like dairy milk.
Dairy Milk
Milk is a good source of calcium and vitamin D, and contains potassium and several B vitamins. However, one cup contains 12 grams of sugar (lactose). Consider unsweetened almond, coconut, or another low-carb milk alternative.
Beans and Legumes
Beans and legumes are rich in fiber and protein and are part of a heart-healthy diet, but they are also high in carbohydrates. They can be included in small amounts on a ketogenic diet, but they may consume a significant portion of your daily carb allowance.
Potential Benefits of the Keto Diet
“There is solid evidence to support the use of the ketogenic diet in individuals with epilepsy who have seizures that are drug-resistant,” says Dority. In the short term, many people experience weight loss while following the diet. 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, more research is needed to substantiate these claims, and any benefits would only apply to those who can successfully adhere to this restrictive diet.
Potential Drawbacks of the Keto Diet
“Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto,” says Stone. “It often comes with uncomfortable side effects like constipation and the ‘keto flu.’ Also, the long-term health consequences are not well understood.” Highly restrictive diets can be challenging to maintain and may negatively impact your relationship with food. Other potential negative side effects of the keto diet include bad breath, hair loss, and impaired gut health.
The Bottom Line
The keto diet is not a one-size-fits-all solution, and consulting with a registered dietitian is crucial to ensure you’re meeting your essential nutrient needs while maintaining ketosis. While research suggests potential benefits for certain conditions, the ketogenic diet can be challenging for most people to sustain long-term. Moreover, the long-term effects on overall health are not fully understood and require further investigation. It’s important to remember that EatingWell advocates for a balanced approach that includes a variety of nutritious foods like whole grains, legumes, fruits, and vegetables. If you decide to pursue a keto diet, seek guidance from a registered dietitian nutritionist (RDN) to create a personalized plan.
