Keto diet foods

Ketogenic diet food list

Note: this is not an exhaustive list; these are some of the most common, accessible foods to prepare. Other forms of meat, leafy greens, and non-starchy vegetables are acceptable. When in doubt, look up carbohydrate or fat content online.

You will also notice there is no dairy listed here. Many people include foods such as cheese, butter, and ghee in their ketogenic diet, but I do not recommend dairy due to its inflammatory properties and other negative health effects. If you choose to eat dairy, remember to look for full-fat dairy products without added sugar.

 Meat and fish (fat + protein)

Note: Since we are primarily concerned with fat intake, I have listed fat content but not protein. If you include a source of protein in every meal, your protein intake should be sufficient.

Item Serving size Fat grams
Italian sausage 100g 31
Pork chop 1 chop 31
Ground beef (80% lean)
Get the fattiest meat you can find. Most stores may only sell 80/20; in some cases, you may be able to find 70/30. Also look for grass-fed beef, which is higher in omega-3 fatty acids.
3 oz 17
Sirloin 3 oz 12
Pork loin 3 oz 12
Atlantic salmon 3 oz 11
Chicken thigh, with skin
Choose dark meat chicken over white meat and leave the skin on
1 thigh 11
Chicken breast, with skin 1 breast 6
Tuna 3 oz 5
Eggs 1 egg 5

Oils (fat)

Item Serving size Fat grams
Coconut oil
High smoke point, safe for cooking
1 tbsp 13.6
Avocado oil
High smoke point, safe for cooking
1 tbsp 14
Olive oil
Low smoke point. Use for drizzling over foods to add flavor or as a salad dressing. Okay for sauteing at low temps.
1 tbsp 14
Macadamia oil 1 tbsp 14
MCT oil
A derivative of coconut oil
1 tbsp 14

Nuts and seeds (fat)

Item Serving size Fat grams Net carbs
Macadamia nuts 1 oz 21 1.5
Pecans 1 oz 20 1.2
Almonds 1 oz 14 2.5
Cashews 1 oz 12 8.1
Chia seeds 1 oz 9 2
Hemp seeds 1 tbsp 4.9 0.4
Flaxseed 1 tbsp 4.3 0.2

Fruits and veggies

Most of your carbs should come from non-starchy vegetables. I recommend getting some sort of plant foods in every meal due to their polyphenols and antioxidants. All carbs listed are net carbs.

Item Serving size Net carbs (in grams)
Asparagus 1 spear 0.3
Spinach 1 cup 0.4
Romaine lettuce 1 cup 0.5
Celery 1 stalk 0.6
Broccoli 1 cup, chopped 2.4
Cauliflower 1 cup, chopped 2.9
Kale 1 cup 3.1
Bell pepper, green 1, medium 4
Zucchini 1, medium 4
Avocado 1, medium 4 (plus 29g fat)
Brussels sprouts 1 cup 4.7
Spaghetti squash 1 cup 5.5
Cucumber 1, medium 9.5
Tomato 1, medium 3.3
Blueberries 1 cup 17.4

Keto-friendly snacks

The following are a few suggestions for keto-friendly snacks. When buying packaged foods, always read labels and look for added forms of sugar or other ingredients such as high fructose corn syrup or potato starch.

  • Flaxseed crackers
  • Coconut chips
  • Kale chips
  • Grass-fed beef jerky
  • Pork rinds
  • Pickles (look for HFCS)
  • Olives