Ketogenic Diet Food List: What to Eat on Keto

Whether you’re new to the Ketogenic diet, or just looking for fresh ideas and inspiration, we’ve compiled the complete Keto diet food list to help you stock those pantries with delicious, fatty foods that can stave off hunger and turn your body into a lean, mean, fat-burning machine. These are food groups that heavily support the Ketogenic diet, and which offer low-carb, high-fat and moderate amounts of protein.

Each food has also been selected for its availability, convenience, affordability, and nutrient density; meaning, you get the most bang for your buck! In the Ketogenic diet, the quality of your food matters, and we’ll be showing you how to get the most out of what you eat. From delicious butter-based sauces to sirloin steaks – this is one mouth-watering diet! 

So, without further ado, let’s check out the complete Ketogenic diet food list. Don’t forget to leave your comments below, letting us know your favorite all-time Keto foods!

Seafood 

If you’re looking for a low or no carb protein, high in those all-important Omega-3 fats, look no further than your local fishmonger. While many people know that salmon is rich in B vitamins and potassium and selenium, few people realize this delicious, heart-healthy fish is also carb free. But there’s more to ocean life than just salmon, check out these other low carb options for supper!

Per 100g, you can expect seafood to contain approximately:

  • Clams, 5g
  • Mussels, 7g
  • Octopus, 4g
  • Squid, 3g

Takeaway: Fish offers the Keto-conscious consumer an easy way to boost their fat and protein intake with a variety of seafood. Just be sure to source certified organic fish from a reliable retailer to ensure a reliable farming source.

Green Vegetables

Green vegetables are the staples of the Ketogenic diet food list as they are low in calories, carbs, and starch, but high in many nutrients, including vitamin C and several minerals. They are also extremely filling and can be prepared with grass-fed butter for an ideal side dish to most meals, or stir-fried with bacon for a simple yet filling dish.

The net carbs for non-starchy vegetables vary from less than 1 gram for 1 cup of raw spinach to 9 grams for 1 cup of cooked Brussels sprouts (but in many cases, most people can’t eat large quantities of green vegetables without giving up). Per 100g:

  • Brussel sprouts, 9g
  • Broccoli, 7g
  • Green beans, 7g
  • Chards, 3.7g
  • Kale, 9g

Takeaway: Green vegetables are a powerhouse that contains antioxidants, which can protect you from free radicals, and improve your overall heart health. They also contain valuable fiber.

Cheese

Cheese is a necessary and delicious component of the complete Ketogenic diet food list thanks to its low or no carb and high-fat properties. Cheese is available in many thousands of flavors and is an ideal snack or sauce for many keto-friendly dishes. Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.

Per 100g, cheese can vary depending on the brand (note: most are less than 1g carb):

  • Cheddar, 1.3g
  • Edam, 1.2g
  • Blue cheese, 2.3g
  • Feta, 4.1g
  • Swiss, 5g

Takeaway: Cheese is a veritable addition to your Ketogenic food list, and offers many muscle mass and muscle strength benefits. Even a single slice of cheese can get you through to dinner time.

Avocados

Avocados are another delicious dream come true in the Ketogenic world. These high-fiber fat bombs are high in saturated fats and have been shown to decrease “bad” LDL cholesterol and triglycerides by 22% and increase “good” HDL cholesterol fats by 11% when consumed regularly. Avocados are generally high in vitamins and minerals, including potassium, which many people are deficient.

Per 100g, avocados contain:

  • Avocados, 2g net carbs

Takeaway: Avocados offer a low net carb, high-fat addition to your plate thanks to their high fiber contents, but be weary of pre-made guacamole that may contain hidden carbs.

Red, Grass Fed Meats (80% Fat & Higher)

High-fat meats, such as bacon and steak, are the cornerstone of the complete Ketogenic diet food list and for a good reason; most quality red meats contain no carbs, and should be consumed from a grass-fed supply to ensure no antibiotics or additives are used. Grass-fed meats also contain higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants, which can preserve muscle mass.

Per 100g, grass-fed red meat contains:

  • Steak, 0g
  • T-bone, 0g
  • Top loin, <1g
  • Skirt steak, 0g
  • Flank steak, 0g
  • Chuck eye steak, 0g

Takeaway: Grass-fed meats are a staple food item that provides protein, and when sourced correctly, a dependable source of quality fats. 

Eggs

Eggs offer the most bang for your buck and are as dependable for cost-conscious dieters as they are for bodybuilders and everyone in-between. Eggs contain less than 1g of carbs and have endless ways to be eaten. From deviled eggs to scrambled eggs, your imagination is your only limit. Eggs also help to keep you feeling full, contributing to natural calorie deficits.

Per 100g, eggs offer:

  • Eggs, boiled: <1g
  • Eggs, poached: <1g
  • Eggs, scrambled: 1.6g
  • Eggs, yolk: 3.4g
  • Eggs, raw: <1g

Takeaway: Eggs are an affordable yet versatile ingredient that can be dressed up to compliment a low-carb, high-fat diet. Just add mayonnaise to an egg for an instant fat-bomb for less than one dollar per serving!   

Coconut Oil

Another necessary addition to the complete Ketogenic diet food list is coconut oil. Coconut oil contains medium-chain triglycerides (MCTs) and lauric acid, which promote a sustained level of ketosis. You can cook with coconut oil, find it in keto products such as Keto Kookies, or consume it raw as a supplement in shakes, etc. Coconut oil should be part of your daily Ketogenic regime.

Per 100g, coconut contains:

  • Coconut oil: 0g
  • Coconut water: 3.4g
  • Coconut, toasted: 14g
  • Keto Kookies: 2g net carbs

Takeaway: Source raw organic coconut oil whenever possible, and avoid processed coconut products, as these contains a lot of sugar. Remember, you get what you pay for with coconut oil! 

Nuts and Seeds

Some people consume a raw or vegan Ketogenic diet, while others turn to nuts and seeds for prolonged energy; it doesn’t matter what camp you fall in, nuts and seeds are a powerful addition to the complete Ketogenic diet food list. Think of nuts and seeds as raw versions of processed energy bars. These are the trifecta; high in fat, fiber, and protein, and low in carbs.

Per 100g, nuts and seeds typically contain:

  • Almonds: 3g
  • Pecans: 1g
  • Brazil nuts: 1g
  • Macadamia: 2g
  • Flax seeds: 0g
  • Chia seeds: 1g
  • Cashews: 8g

Takeaway: Nuts and seeds can vary in their total carbs, so be sure to look at the packaging and source raw and unseasoned, or salted varieties, when possible. Macadamia and Brazil nuts are excellent for the high-fat dieter.    

Butter and Creams

While many people look to Ketchup and mustard for condiments, the complete Ketogenic diet food list would not be complete without butter and cream. These can be added to meals to improve the quality of fats you eat, including salads, coffee, on vegetables, and anywhere else you would like to add fat. It’s this high-fat addition that makes food filling and delicious.

Per 100g, butter and cream contain:

  • Butter: 0g
  • Cream: 0g
  • Full fat, half and half: 4g
  • Unsweetened black tea and coffee: 0g

Takeaway: As with red meats, seek out grass-fed butter and creams that are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.

There you have it, eight powerful and delicious ingredients you that create a complete Ketogenic diet food list to take with you on your next grocery trip.

Image credit: Ted Eytan

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2 comments

  • The vegetable list is missing some major keto stables. Examples such as, zucchini, cauliflower, mushrooms, spinach and romaine.

    Amber
  • Thank you!

    Nicole

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