Keto Foods List: What to Eat on the Keto Diet

Keto Foods List | Low Carb | LCHF | Atkins | Ketogasm

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this:

Them: Wow! You look so good, what have you been doing?!

Me: Oh, I just cut the carbs from my diet.

Them: So… WHAT THE HELL DO YOU EAT?!

It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods!

It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below.

Download the Keto Foods List - It's FREE!

Keto_foods_list_1

Get the FREE 9-page guide to keto friendly foods!

Powered by ConvertKit

Here it is, the keto foods list!

Meat & Seafood

Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well.

  • Alligator
  • Bacon
  • Bear
  • Beef
  • Beef Jerky (watch the sugar counts on these)
  • Bison
  • Bison Jerky
  • Bison Ribeye
  • Bison Sirloin
  • Bison Steaks
  • Boar
  • Chicken Breast
  • Chicken Leg
  • Chicken Thigh
  • Chicken Wings
  • Chuck Steak
  • Clams
  • Crab
  • Duck
  • Eggs (chicken, duck, goose)
  • Elk
  • Emu
  • Goat
  • Goose
  • Ground Beef
  • Ground lamb
  • Ham
  • Hot dogs
  • Kangaroo
  • Kielbasa
  • Lamb Chops
  • Lamb rack
  • Lobster
  • Mussel
  • New York Steak
  • Ostrich
  • Oyster
  • Pheasant
  • Pork
  • Pork Chops
  • Poultry
  • Quail
  • Rabbit
  • Rattlesnake
  • Reindeer
  • Salmon
  • Sausage
  • Scallop
  • Shrimp
  • Spam
  • Steak
  • Trout
  • Turkey
  • Turtle
  • Veal
  • Venison Steaks

BUT BEWARE OF:

Breaded Meats. Breadcrumbs and batter often have flour and other carb-loaded ingredients.

Cured Meats. Honey and sugars are the main ingredients used to cure meat… watch the carb counts on these meats, they tend to add up quickly.

Glazes and Sauces. Glazes are packed with sugar and a lot of traditional sauces use cornstarch or flour as thickening agents. So many carbs!

Processed Meats. Some processed meats have starchy fillers added to stretch the product. If it’s not 100% meat, there are probably hidden carbs. Keep an eye out for this!

Vegetables

Vegetables are awesome on a ketogenic diet, but they can be a little tricky sometimes. As a general rule of thumb, if it’s green and leafy go for it. If it’s starchy, it’s best to avoid it when you’re first starting out.

Keto is a low carb diet, but it’s not necessarily a NO carb diet. While vegetables do have carbohydrates, a lot of that can be chalked up to fiber. Fiber is discounted when you calculate your “net” carbs, so you actually have more wiggle room to add in vegetables. They are a great source of vitamins and nutrients, so be sure to eat your veggies!

The veggies listed below are just a taste of low carb veggies. Be sure to check out my searchable, sortable keto vegetable list for a comprehensive overview!

  • Alfalfa Sprout
  • Asparagus
  • Artichoke
  • Arugula
  • Avocado
  • Banana Pepper
  • Beet Greens
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Brussels Sprout
  • Butterhead Lettuce
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chayote
  • Chicory Greens
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Green Beans
  • Iceberg Lettuce
  • Jalapeno Pepper
  • Jicama
  • Kohlrabi
  • Mung Bean
  • Mushroom
  • Mustard Greens
  • Nori
  • Okra
  • Radish
  • Red Tomatoes
  • Romaine
  • Rutabaga
  • Spaghetti Squash
  • Spinach
  • Summer Squash
  • Tomatillo
  • Turnip
  • Water Spinach
  • Yellow Tomatoes
  • Zucchini

Dairy

Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.

If you choose low fat or fat free dairy items entirely, be sure to thoroughly inspect the ingredients list on the label. These products often have tons of added sugar or other starchy fillers to make them more palatable. When you remove fat, you destroy the natural flavor and completely change the consistency. Food companies use sugar to make up for it. Fat is not inherently bad. Don’t shy away, embrace it on the keto diet!

  • Blue Cheese
  • Brie
  • Butter
  • Cheddar Cheese
  • Colby Jack Cheese
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Goat Cheese
  • Gouda
  • Heavy Whipping Cream
  • Mozzarella Cheese
  • Parmesan Cheese
  • Provolone Cheese
  • Ricotta
  • Sour Cream
  • Swiss Cheese
  • Unsweetened Greek Yogurt
  • Unsweetened Plain Yogurt

But BEWARE: Some people find that dairy stalls their weight loss. Dairy sensitivities are very common, so you may need to revisit how much dairy you are eating if you notice any issues.

Fats & Oils

Fats are fuel for the keto diet! Seriously, I mean it! Fats will likely be the source you obtain most of your calories from on a ketogenic diet. Think: USDA food pyramid flipped upside down for a good idea of how much fat you should really be eating once you are at your goal weight and eating for maintenance.

Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!


(Check out my post What Are Macros? for more information about how dietary fat plays a role in the keto diet.)

So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.

  • Animal Fats
  • Avocado Oil
  • Butter
  • Cocoa Butter
  • Coconut Oil
  • Flaxseed Oil
  • Ghee (clarified butter)
  • Hemp Oil
  • Lard
  • Macadamia Oil
  • Mayonnaise
  • Olive Oil
  • Palm Oil
  • Peanut Oil
  • Pumpkin Seed Oil
  • Red Palm Oil
  • Sesame Oil
  • Tallow
  • Tea Seed Oil
  • Walnut Oil

But BEWARE:

Avoid processed vegetable oils, margarine, and trans fatty acids as they can be damaging to your health.

Download the Keto Foods List - It's FREE!

Keto_foods_list_1

Get the FREE 9-page guide to keto friendly foods!

Powered by ConvertKit

Drinks

Water and broth are best, hands down. You need to stay hydrated and manage your electrolyte balance when getting into ketosis or you will not feel very good. Water and broth will help you do this! I would recommend sticking to water and broth to start with and gradually adding in other drinks when you need variety.

While coffee, diet pop and booze are all low in carbs, caffeine and alcohol are known diuretics. If you choose to drink these, it may be more challenging to stay hydrated.

When you do choose to drink alcohol, beware that the keto diet significantly lowers your alcohol tolerance level. Stick to one or two drinks tops! Even if you could drink someone under the table before, you will severely regret overdoing it while in ketosis. Consider this your warning! I’m trying to save you from the ultimate hangover from hell!

  • Broth
  • Club Soda
  • Coffee
  • Cream
  • Diet Soda
  • Dry Wines
  • Hard Alcohol
  • Herbal Tea
  • Seltzer Water
  • Unsweetened Almond Milk
  • Unsweetened Tea
  • Water

Fruits

Yes, you can have fruit on the keto diet. No it is not a “free” food you can eat unlimited amounts of. Fruit is naturally sweet and that means it has carbohydrates that need to be accounted for. If and when you choose to eat fruit, measure your intake before you grab a handful and shove it into your mouth.

Just like veggies, starchy fruits should be avoided. I’m looking at you, bananas!

Still iffy about certain fruits? Double check the carbohydrate counts in a nutrition database to make sure your fruit of choice is not too sugary. The carb counts can really creep up on you if you don’t track and measure. Be careful! Don’t let your sweet tooth take over your portion control or you will kick your cute little butt right out of ketosis.

Limited amounts of:

  • Blackberries
  • Blueberries
  • Boysenberries
  • Cherries
  • Cranberries
  • Currants
  • Gooseberries
  • Loganberries
  • Cantaloupe
  • Honeydew Melon
  • Raspberries
  • Strawberries

Absolutely NO FRUIT JUICE!

Nuts and Seeds

Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.

There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.

  • Almonds
  • Almond Butter
  • Almond Flour
  • Almond Meal
  • Brazil Nuts
  • Cashews
  • Cashew Butter
  • Coconut
  • Coconut Flour
  • Hazelnuts
  • Hemp Hearts
  • Macadamias
  • Macadamia Butter
  • Peanuts
  • Peanut Butter
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Soy Nuts
  • Soy Nut Butter
  • Sunflower Seeds
  • Sunflower Seed Butter
  • Sunflower Seed Flour
  • Tahini
  • Walnuts

The “Other” Stuff

Notice I’ve only touched on real, whole foods in the keto foods list. There’s a reason for that: you’ll do just fine with the foods above! You can make delicious, satisfying, healthful meals without overcomplicating things. Pinky promise.

I wholeheartedly believe that the best thing you can do to improve your health is to start cooking at home. Skip the takeout with questionable ingredients. Ditch the processed foods. Nourish your body the way nature intended!

You don’t need to rely on processed foods and restaurants to hit your macros and reach your goals. Stick to the basics, especially when you are first starting out.

When in doubt, check the nutrition label. Focus on limiting carbs. Total carbs – fiber = net carbs. Come back to the foods list as you need it and be sure to download the free guide so you always have it handy.

Once you feel confident you have successfully kicked your carb addiction, subdued your inner fat kid, and have started to see progress… by all means, play around with low carb sweeteners and ketofied foods. Test the waters, see how you do with it, and go from there. But in the words of Ice Cube, you better check yourself before you wreck yourself.

Be sure to download your free keto foods list guide!

Download the Keto Foods List - It's FREE!

Keto_foods_list_1

Get the FREE 9-page guide to keto friendly foods!

Powered by ConvertKit

 

And don’t forget to Pin it!

Keto Foods List | Low Carb | LCHF | Atkins | Ketogasm

JOIN THE KETOGASM SQUAD!

Say YES to your health! Get the latest recipes, tips, and resources delivered directly to your inbox!

Powered by ConvertKit

Hey babe! I’m Tasha, the founder of Ketogasm. When I’m not in the kitchen crafting low carb recipes and geeking out on nutritional science, I help women transition to a ketogenic lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful on your journey!

21 Comments

  • This diet WORKS… have tried others and failed!!! Have lost 10 lbs in 3 months with a few “cheats” including a few Michelob beers (2.6 cals per beer) but truly once you start its not hard to follow.

  • Looking for a drink that I LIKE AND CAN drink with this diet besides just water. I’ve picked up the New BODY ARMOR SUPERDRINK
    . can I drink this, because it is really good.?? Thank you Jessica Louisville,my

  • Hi Tasha, this is a pretty comprehensive keto food list. Nice… I’m a vegan myself and have adopted a keto diet and admittedly there is a part of me that would love to be eating bacon and eggs… Perhaps if (or WHEN) bacon is grown “on trees” i’ll indulge haha.

  • Hi, I have a SodaStream and drink about 3 quarts a day of just soda water. I squeeze fresh lemon in it and love it. I have not had any problem on the Keto with it. I apologize, I am a guy and this is mainly a woman’s site, but helpful to me also.

  • Hi there! Just stumbled onto this site as I am now researching keto diet. Tried to download the food list but couldn’t find a way to,seems that the link is gone? Maybe I just missed it. Either way I have found your blog to be very helpful! So thank you!

  • This is an amazing site! Oncologists and doctors are even recommending this website so obviously it is a no brainer …..doctors orders. I am on day one and so far so good! Thank you for making this so easy to understand and being straight to the point. There is too much conflicting info out there and if a doc trusts your guidance, then I am game!

    • Hey James, definite can put on muscle while doing keto. Check out ketogains! They’re awesome and have a really good macro calculator that you could tailor to meet your needs. Sounds like it might be right up your alley.

      I’ll take a look and see if I have a broken link floating around re: the food guide. Thanks for the heads up!

  • ” You can make delicious, satisfying, healthful meals without overcomplicating things”

    How can you promise that when everything seems to need to be handmade? That is either a major time commitment, shopping, prepping, cooking, cleaning, or the most basic-bland thing ever. This would all be very good for me, but I don’t see how it is feasibly sustainable. Everyone seems to say things like ‘oh it only takes an hour’. All I can think is, wow you have an hour for this every meal? That and I live by myself and fresh food goes bad quickly, that gets really expensive really quickly or requires that you go to the store every other day. I really want to do this long term, but please, how is it realistically possible? I don’t want every meal to mean that I have to clean a pot, a pan, 2 knives, a stirring spoon, a cutting board, etc etc.

    • It only takes a few seconds to whip up a tuna salad or a couple minutes to pan fry a steak. If you stick with the basics, meat and veggies, it’s no different than fixing any other type of meal at home. Don’t overcomplicate it with keto versions of your old favorites – those are the things that turn into projects instead of dinner. Maybe basic-bland can get you started… once you’re comfortable with the change you can take more on? Maybe your tastes will change after you aren’t eating all the processed food? You’ve got to make it work for you.

  • Hi!

    

I truly believe that understanding the basics – keto foods and nutrition can make or break your diet. Especially when you are just starting out, everything seems so confusing.

    I like that you also added the beware part – to focus the attention to often overlooked parts when it comes to foods. This is the one problem I have struggled with in the past.

    Nice article
    Alex

Leave a Reply

Your email address will not be published. Required fields are marked *