Keto Diet Food List Guide • What to Eat or Not Eat
The keto diet is a high fat, low carb and moderate protein diet. It can get a little complicated with what you can and can’t eat. That’s why we created this handy keto diet food list for you to follow and get a feel for what you should and shouldn’t eat when on a ketogenic diet plan.
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Keto Diet Food List (PDF format):
To be frank, you can eat what you want as long as it’s within the carb/fat/protein limits – AKA Macros! But carbs add up quickly! Let me tell you! So you MUST be aware of that and that’s why foods like bread, pasta, crackers, and anything sugary sweet are really not recommended – they are high carb!! Check out our Keto grocery list of allowed and not allowed foods + a simple guide with all there is to know about the Ketogenic Diet. You can use this list to create your keto shopping list if you wanted, or just to be sure you’re on the right path when shopping in general.
Keep scrolling down for full details on what you can eat and can’t eat on a keto diet.
The is a low carb food list printable PDF – If you want to print it, fill out the form below and we’ll email you the printable version (we have a black/white version that will be easily printable).
Keto Diet Food List – Allowed Foods
Here is the full keto beginner grocery list is broken down for you. (above you can get the printable keto food list – just fill out the form with your email and name). Keep in mind that Keto is a low carb and high-fat diet (LCHF). This keto diet food list should help you know what is recommended and what should be avoided when following a keto diet.
Keto-Friendly Fats/Oils:
- Butter/Ghee
- Olive Oil
- Coconut Oil
- Avocado Oil
- Macadamia Oil
- MCT Oil
- Fatty Fish
- Animal Fat (non-hydrogenated)
- Lard
- Tallow
- Avocados
- Egg Yolks
- Coconut Butter
- Cocoa Butter
- sesame oil
- peanut oil
- fish oil
Keto-Friendly Nuts/Seeds:
Low Carb & High Fat Nuts: Best choices while on the ketogenic diet.
- Brazil Nuts
- Macadamia Nuts
- Pecans
Moderate Carb & High Fat Nuts: Eat in moderation while on the ketogenic diet.
- Almonds
- Peanuts
- walnuts
- hazelnuts
- pinenuts
High Carb Nuts: Eat very rarely while on the ketogenic diet.
- Pistachios
- Cashews
Keto-Friendly Proteins:
Beef – Ground beef, roasts, steak, and stew meat. The fattier the meat the better for this diet.
Bacon/Sausage – Always check for added sugars, or cured in sugar – skip these. Extra fillers are also frowned upon on the Keto Diet.
Eggs – scrambled, hard/soft boiled, poached, and fried are all good ways to cook an egg. Free-range is best.
Fish – catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Wild-caught is best, and the fattier the fish, the healthier it is for you on the keto diet.
Nut butter – A great alternative source of protein. Almond butter is great for this diet. Always shop for natural nut butter without added sugar.
Organ meats – kidneys, tongue, heart, and liver. These contain high amounts of nutrients.
Poultry – Chicken, turkey, duck, quail, pheasant, goose, or other wild game.
Pork – Ham, pork chops, pork loin, ground pork, and tenderloin. Fattier cuts are best, avoid any with added sugars.
Shellfish/Seafood – Squid, clams, lobster, oysters, crab, scallops, and mussels.
Other meats/proteins – Veal, goat, and lamb.
Low Carb Vegetables:
- spinach
- kale
- swiss chard
- lettuce
- any dark leafy greens
- celery
- green bell pepper
- cucumber
- zucchini
- eggplant
- tomato
- olives
- asparagus
- cabbage
- cauliflower
- brussels sprouts
Low Carb Fruits:
- lemon
- lime
- blackberry
- strawberry
- raspberry
- coconut (meat)
- cantaloupe
Low Carb Condiments & Spices:
- mustard
- mayonnaise
- aioli
- hot sauce (any without added sugar)
- guacamole
- soy sauce
- vinegar
- vinaigrette
- cream cheese
- salsa (make sure no sugar is added)
- salt
- pepper
- chili powder
- curry powder
- basil
- chives
- oregano
- rosemary
- thyme
- cinnamon
Low Carb Snack Ideas:
- Cheese
- greek yogurt
- cottage cheese
- olives
- eggs
- cold cuts
- avocado/guacamole
- macadamia, brazil nuts, or pecans
- veggies (from the above list) dipped in cream cheese, guacamole or salsa
- pork rinds
- pickled vegetables (non-sweet)
Low Carb Drinks:
- water
- sparkling water
- coffee (black) – or BulletProof Coffee!!
- tea (plain, no added sugar)
- club soda
- coconut water
Foods to Avoid on Keto Diet:
Here is a list of foods to skip/avoid if you’re creating a keto diet food list (for best results). The most important thing to look out for while on Keto diet is complex carb intake. You’ll want to eat the least amount of grams of carbohydrates each day that you can. If you can keep it under 50 grams daily that’s good, but it would be best if it was under 20 grams daily.
- anything sugary, any sweets
- high carb fruits (dried fruit, grapes, banana, pear, pineapple, apple, blueberries)
- breads
- crackers
- pasta
- grains
- rice
- legumes
- beans
- alcohol
- sugary drinks like soda or juice
- potatoes (especially sweet potatoes)
- parsnips
- beets
- carrots
- root veggies
- anything high in carbohydrates
- “sugar-free” diet foods
Now that you’ve got the food list, check out more info about the Keto Diet:
Do you feel like your normal body energy is all over the place? Are you constantly losing focus after a meal containing high levels of carbohydrates? Well, try to consider the Ketogenic Diet, also known as Keto for short. Just like the normal diet, this one aids in weight loss and is considered a fat loss diet. However, it is not really like the average diet. It stands out on so many levels. It comes with its own Keto diet food list, see below. Keto diet is famous for improving the health of people suffering from cancer, epilepsy, and Alzheimer’s disease and many other health issues (see below). It is simple yet requires paying attention to what you eat.
What is Keto Diet? (Low-Carb, fat loss diet)
The Keto diet is a diet where you eat very low amounts of carbohydrates, moderate amounts of proteins, and a high amount of fats. It seems like you are cutting down on all the good stuff, but this is actually more beneficial to your health than most diets. Most people are generally addicted to carbohydrates (check out our recent article on good carbs vs bad carbs) and sugars, especially those of the working class due to the high energy levels they have to sustain and the minimal free time they get. However, this diet is sure to wean you off this addiction sooner than you think.
Are you a beginner and want to learn HOW TO DO KETO? We’ve teamed up with Leanne and want to share her awesome product, THE KETO BEGINNING with you:
Click here to check out her Ketogenic Diet Plan: The Keto Beginning
More helpful info about Keto:
The Nitty-Gritty Details about Ketogenic Diet…..
The main benefit of this is the amount of glycogen this diet allows you to accumulate in the body. Glycogen from carbohydrates and all other macronutrients end up stored in the body. Therefore, fat levels in the body are burnt-out for energy, which the diet boosts. The body loses its main source of energy and settles for the substitute source, which is the fat. This, in turn, makes your lean body mass higher and your body fat percentage lower, thus weight loss. The name “Ketogenic” comes from the act of the body turning fat stored in the liver to “Ketones”, which are then transported to the brain and voila! Each meal will boost your efficiency. When you reduce the amount of carbohydrates you eat daily to below 50 grams, your body then goes into ketosis. This is a natural state and a survival mechanism our bodies go through. See our ketogenic food list below to help with lowering your carbs daily. I know it’s hard, but this is key!
How Can You Know That You Are In Ketosis?
There are two engineered tests of telling whether you are in a state of Ketosis or not. The first one is a Ketone strip, which resembles a pregnancy test. This means that you will be required to urinate on the strip. The next test is through a blood glucose monitor. Most people prefer to let bygones be bygones. Testing is a dramatic approach but if you feel like this is necessary, by all means, go for the test.
Naturally, you can also know through the following signs:
- Your breath will have a foul metallic taste
- Increased urination
- Foul-smelling urine
What Are The Types Of Ketogenic Diets?
It is worth noting that there are three types of Ketogenic Diets, they are:
- Standard Ketogenic Diet (SKD) – This is the Ketogenic diet as explained above. It can contain up to 5% carbohydrates, 20% protein, and 75% of fat. The keto diet food list below will guide you with what you should and should not eat.
- Targeted Ketogenic Diet (TKD) – entails consuming an increase in carbohydrate when going about workouts. This could be during, before or both. Athletes and bodybuilders are more acquainted with this form of the Keto diet.
- Cyclical Ketogenic Diet (CKD) – This diet is reportedly what phenomenal professional boxer, Connor McGregor practices. It involves incorporating the basic Standard Ketogenic diet above and only eating from the keto diet food list below; yet it allows for a carbohydrate rich meal. This guarantees efficiency, speed, and strength and is thus advisable for athletes due to their eventful careers. It does not have to be just a simple meal; it could go up to 3 days of high carbohydrate intake depending on the amount of energy you are planning to foster.
Is Keto right for you? We love Leanne and her guide “The Keto Beginning”. We highly recommend it:
>>>>>Learn more about The Keto Beginning by clicking here<<<<<
What Are The Benefits Of the Ketogenic Diet?
It started out as a treatment for neurological conditions and diseases like epilepsy. It has also shown benefits and improvements in the following health deficits:
- Cancer
- Metabolic diseases
- Acne
- Polycystic ovary syndrome (PCOS)
- Epilepsy
- other neurological conditions
- Alzheimer’s disease
- Heart disease
- Insulin-related diseases
- Brain injuries
- Parkinson’s disease
- ADD (Attention Deficit Disorder)
Before your body fully adapts to the Keto diet, you are bound to experience some adaptation side effects like nausea, insomnia, fatigue, hunger, decreased energy levels and even decreased mental function. “Keto flu” is the phrase coined for this phase. Nevertheless, do not let these scare you into going back to your normal carbohydrate-rich diet. The benefits of the Keto diet are more substantial than that piece of cake that your brain is yelling for you to eat! So keep strong and consistent. Whether you are diabetic, overweight, mentally frustrated, or just simply looking to boost your metabolism, this is the right diet for you.
If you have questions about any foods you don’t see on our Keto Diet Food List – leave a comment.
More info needed? Check out our Keto for Dummies guide.
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Didn’t realize it was proven to help with ADD in instances. That’s awesome. Great read!
I believe that mastering the basics when it comes to keto diet is vital. This means understanding the ins and outs of keto foods and nutrition. I like that you also added condiments and spices part, as this gets often ignored by these guides. For anyone reading this, understand that this is the core of your diet – eating the right foods in right amounts. Good read Alex
I need to be clear on what fruits I can have on a regular basis vs fruits to eat occasionally and fruits that are completely no no, fruits to avoid? I haven’t ready anything about natural raw honey. I am guessing its a NO. Please confirm.
Skip the honey – it’s high carb and high sugar. Use stevia as a sweetener – be sure its not the stevia with added sugar though! Always read labels.
With fruit – low carb fruits are best: berries, lemon, lime and maybe a tart apple now and then. All depends on your carb intake for the day.
Maybe a half of a gala apple??
Find out the carbs, then eat as much as fits into your day of allowed carbs.
Please send me in printable format
Thank you
I love keto. So many delicious recipes and so many health benefits that come with it!!
Where does broccoli fit on these lists?
Broccoli is allowed on a keto diet. 🙂
What about blueberries and shrimp? I’ve seen these on other list but not here?! Two favs so fingers crossed! Thx-
Shrimp is fine. Blueberries are okay too – but in moderation, since fruit contains carbs.
I have been wondering about shrimp??? I
Shrimp is allowed on keto.
Please send me a printable format. Genamaxey7@gmail.com
Thank you!!!
Fill out the form above to get the food list in your inbox!
What about vodka? No carbs.
Sure you can have it since it doesn’t have carbs – but keep in mind that alcohol will be the first thing your body goes for as a source of fuel to burn (even when in Ketosis), then carbs and last fats. So drink in moderation or not at all if you want to maintain being a fat burning machine.
I love this. My first day will be tomorrow!
Is this a good diet for someone with Diabetes? Especially type 1. I have had diabetes for 39 years. I am just wondering because fruit and veggies are a big part of my diet already and I see fruit list is small. Also the bread and grains part is another part that I seem to have issues with only because at dinner I use rice (brown) in alot of my my dishes?
I have heard people with diabetes have success on a low carb keto diet. Ask your doctor if it would be a good fit for you.
In your list of health deficits helped by this diet you have left out Candida and all of its many yeast infection symptoms. Eating sugar or carbs feeds yeast which has catastrophic side effects on our immune systems. This diet improves the gut biome which is only now really being understood. Early days!
I am trying to stick with keto, but I had problem to keep all the rules and do not eat carbs. I also got through keto flu and it was a bit difficult, because I need to wake up early every day and I was really tired. But after 2-3 days my issues dissapeared. And the best think that left with keto is my acne.
Instead of Stevia could you use Splenda?
You could I suppose, but stevia is natural whereas splenda is artificial.
I am type 2..high sugar..do u think this diet will help lower my suger?i would really love to try this diet as soon as I can learn what to eat and whay not to eat and also is chrystal light allowes it has no sugar..aspertane I think ty sherri
Yes, it can help with high blood sugar. There is a lot of info online about this. Do a search, or ask your doctor for best results. Here is an article about crystal lite: https://perfectketo.com/crystal-light-keto-friendly/
Are onions or green onions not allowed?
Yes, they are both fine.
What about cooked onions? Don’t they turn to sugar when cooked?
Onions already contain sugars even before cooking them. Cooking just concentrates the sugar and makes them more sweet. It’s still the same amount of sugars that it had before cooking.
What about watermelon and honeydew ?
They are generally high in carbs (as are most fruits). If a little amount fits within your carbs for the day, then it’s your choice.
I really want to try this, it just seems like all the things listed is embedded in my mind that it can cause high cholesterol or heart disease like the red meats, excetera. I am scared! I currently have high cholesterol
Eat these foods with high cholesterol in moderation – especially if you already have high cholesterol. You can do keto with low cholesterol foods. Skip the beef, only have chicken or fish. Skip the eggs, skip the cheese – or just eat very little of these things and you are still doing keto.
What sbout yellow squash
Watch the carbs on the amount you’re eating. if you don’t know the amount do a google search and then see what fits into your days diet.
How does Keto work with kidney disease?
I really don’t have any good medical information for you about this topic. I highly suggest you seek the advice of your doctor about this, most know what keto is, but if not, tell them it’s a high fat, low carb, and moderate protein diet.
Can you have beans such as black beans or garbanzo beans as a garnish for salad occasionally?
Beans have carbs. They can add up quickly, so be aware of what you’re eating and keep track using a tracker like
cronometer.comto make sure you’re not going over your carb limits for the day.I have discovered Black Soy Beans and they are pretty low carb when you need that “legume” fix.
So what happens after doing this diet? How do I start to reintroduce carbs and how long should I do this? 30 days? A week?
Keto is a lifestyle change. You essentially want to do it for life. It is not a “quick fix” diet.
How about mushrooms???
Yes – mushrooms are allowed.
Can you tell me what the carb limit for a day is. Also is milk or cream allowed?
Generally, people like to stay under 20 grams carbs per day. It’s your choice though. You could go up to 30 – some do – some even stick to just under 50. But the lower you go the more likely you will get into Ketosis. Use keto test strips like these over at: PerfectKeto.com
Test regularly to see if you’re in Ketosis. Adjust/lower carbs as needed.
Heavy cream is okay to have.
What about like lentil pastas, those are not allowed, correct?
No. Too high of carbs, right? I don’t have a package in front of me but lentils/beans are high in carbs in general, So I am assuming the pasta would be high carb.
Hi I’ve heard about this diet, but I love drinking water and coffee. I’m kinda scared to even try the keto diet but how can i really syart doing it? Need some pointers? Help???
You can have water and coffee on this diet. No problem. Check out our Keto Weight Loss for Beginners video course.
What about corn or green beans?
Corn is high in carbs – skip it! Green beans should be fine – note that they are about 7grams carbs per 1 cup. So eat according to your carb allowance.
Can i still take my probiotics, suppliments and liver care?
I think these would be fine. Never hurt your health for a diet. If you have supplements and pills you need to take, take them.
How about kombucha? It has 2% of carbs and only 60 calories for 14 oz. is it ok?
Many commercial brands of kombucha double ferment the kombucha: a process where different flavors and fruits are added. It then sits for a few more weeks to ferment further. The end result is usually not keto friendly! These versions of kombucha are loaded with both carbs and sugar. So you probably want to skip those. Opt for kombucha that isn’t processed in this way, or make your own. Kevita also makes a probiotic drink that is similar to kombucha without the added carbs/sugars.
Are mushrooms allowed?
Yes, mushrooms are allowed.
What about spaghetti squash? Also, are cream cheese and cottage cheese the only cheeses allowed?
Thank you!
Look online for carb counts on spaghetti squash (I think it’s 1 cup = 10g carbs), and eat if it fits into your day. Definitely better than regular pasta! And any cheese is fine really – it’s a good high fat food.
Is yucca allowed?
Yucca might be high in carbs, so do a search for how many carbs are in the amount you plan on eating and adjust accordingly to fit into your days diet.
Hello, how about natural peanut butter? Watermelon? Thank u
Peanut butter (especially the kind that’s natural and has NO added sugar) is a good source of fats. Watermelon has high carbs, so eat in moderation and only if it fits into your day with all the other carbs you’ve eaten or plan on eating.
How about asparagus, apples and oatmeal?
Asparagus is great! Apples and oatmeal should be eaten in moderation as per the amount of carbs they have. If they fit into your day and everything else you’re eating and your amount of allowed carbs, then go for it. You will have to research carb counts for the amount you plan on eating and then adjust accordingly.
What about protein shakes or powders and protien bars that are low carb
They are ok if the carbs are low and they fit into your day of allowed carbs.
I found out I have high cholesterol and my nurse practitioner recommended I quit keto. Is keto safe with high cholesterol?
I recommend you take the advice of your nurse practitioner over someone online.
One thing I do want to mention about cholesterol and keto: You can still do keto with low cholesterol foods. Skip the beef, only have chicken or fish. Skip the eggs, skip the cheese – or just eat very little of these things and you are still doing keto.
Is edamame allowed?
Yes, they are ok, but watch the carbs in the amount you’re going to have. Always read labels or search online for carb counts and then eat according to your allowed carbs for the day.
What is the best app to track foods with? LifeSum etc
I prefer to use Cronometer.com – it has a great breakdown of all nutrients.
Can you drink Hint water infused with flavor it’s plain water no gmo or sugar at all
I think this would be ok as long as it’s low carb.
Any improvement from this diet from people with rheumatoid arthritis?
Hi Shelly, I have a cousin who has had success with keto and her rheumatoid arthritis, but I’ve also heard of others having success with a high carb low fat diet, which is the opposite. That said, everyone is different. Find what works for you.
I’ve thinking off going on a keto diet because I need to stay away from carbs and sugars because I am diabetic and need to bring my numbers down. Looking at this I think I can do that. Have you had many diabetics taking this diet? Please let me know. Thank You…
Hi there, I have heard many successful stories. Try searching online for info on this topic.
Kelly thank you for all the great comments/follow up to everyones questions. Is there something you know of that more all inclusive such as a searchable database of foods, drinks, spices in particular? I see spices listed but they are very limited. Is that due to carbs?
We just kept our list simple, but practically any dried herb/spice is fine. You can always read labels or search online to see how many carbs a specific one you’re using has to be sure you’re within your carb limits for the day.
Is garlic ok? Fresh, minced, powder etc
Yes!! Enjoy!
What is the best tracker out there in your opinion? I want to be sure I am tracking my macros right! Thanks.
Hi Leona — Cronometer is our favorite. It’s the most precise tracker out there. 🙂 Click here to go to the site and check it out: Cronometer.com
hello, what about almond milk? Is that allowed?
unsweetened almond milk is okay – No sugar added.
What if your cholesterol is high and you are trying to control it with diet? So much of the food list is not compatible with what I have been told to avoid because of high cholesterol ….. eggs, fatty proteins, etc. ???
Eat these foods with high cholesterol in moderation – especially if you already have high cholesterol. You can do keto with low cholesterol foods. Skip the beef, only have chicken or fish. Skip the eggs, skip the cheese – or just eat very little of these things and you are still doing keto.
Is lemon pepper, Lipton Onion soup mix, and worchestshire sauce ok?
Hi Denise, this is definitely something to consider on your own. The way to do that is read labels. If you see high carbs, then skip it. If you see low carbs and it fits into your day, then it’s fine to have. Beware of hidden carbs.
JUST FOUND OUT THAT IM CORN ALLERGIC PLEASE HELP ME SURVIVE THIS
Hey – as you probably know, corn is in everything – especially almost everything processed. It’s just going to require you to learn and be aware of anything that normally contains corn as an added ingredient (or corn derivative). It’s going to take a lot of work, but going keto or Paleo or Clean eating is going to help because any of these diets you are avoiding processed foods and corn will be found more in processed foods than in “whole” foods. So this is a good path your are taking with your health. Any of these diets will keep you on a Whole Food diet and away from the processed junk with added fillers and/or sweeteners like Corn. I wish you luck.
Could you please send me the printable version of this list. Thank you
Click the cloud button above and fill out form to get the printable food list.
Please send me the printable low carb food list. Thank you!
Click the cloud button above and fill out form to get the printable food list.
Hi I didn’t see anything about garic is it allowed?
Yes, garlic is allowed.
HOW ABOUT NO FAT COCONUT MILK I LOVE IT WITH MY CEREAL
Full fat coconut milk is best – this is a high-fat diet! Eat up! And make sure it’s unsweetened – NO sugar added.
Can you have a latte, no sugar added, on the keto diet?
Because a Latte contains milk, I would say watch the carbs. Maybe if you use coconut milk or almond milk (both unsweetened) to make it, it would be a better choice.
Thanks for this list Kelly. It really comes in handy and can be a good source of ideas.
PLEASE SEND ME THE PRINTABLE VERSION FOOD LIST
Fill out the form above to get the list. Or tap on the CLOUD button to fill out the form.
What cloud button?
Up above you will see a big cloud image (that’s the button).
Hello, what kind of cereal can I have ?? Can I drink unsweetened grapefruit juice ?
Cereal is questionable as it contains carbs, and keto is a low carb diet, so read labels and be the judge of what you can eat. But here is a good list I found online of different brands: https://www.womenshealthmag.com/health/g29650922/keto-cereal/
Unsweetened grapefruit juice (even just fresh straight from the fruit) can be high in carbs. Watch your intake and only drink if you find it fits into your allotted carbs for the day.
What about hummus, plain, or garlic? Is this acceptable?
Hi Deb, the issue with hummus is it’s made with beans and beans are high carb. Always read labels and if it fits into your allotted carbs for the day, then I suppose it’s fine.
Thank you for all of the information. I just received my blood tests results and I decided to start this plan; for my health. I have been browsing Pinterest and you are one of the websites I found extremely helpful.
Rice cakes ok?
Rice cakes contain 7g carbs per cake. If you have enough room to fit it into your diet, then go for it.
Oatmeal?
Oatmeal is high carb. I’d skip it on a keto diet.
I want to know the quantity of fat and protein I should intake each day, could you please help me?
Hi, find a keto calculator online and use that as your guide for best results.
how about kevita lemon lime mojito coconut probiotic drink?
Is there added sugars? Skip it, if so.
Wow! Very impressive list. I will take some time to study these. Thanks.
Best view i have ever seen !