Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Complete Keto Diet Food List
What to Eat and Avoid on a Low-Carb Diet

★★★★★★★★★★
4.9 stars, average of 7,321 ratings

This post may contain affiliate links, see our disclaimer.
Table of Contents

Introduction to the Keto Diet

The ketogenic diet, often called keto, is a low-carb, high-fat way of eating that helps your body shift from burning carbs to burning fat for energy. It’s not just another weight loss trend — keto has been shown to help manage various health conditions, including type 2 diabetes, insulin resistance, and even neurological conditions like Parkinson’s, Alzheimer’s or epilepsy.

Switching to a keto lifestyle can feel overwhelming at first, especially if you're used to a more carb-heavy diet. But once you understand the basics, it’s much easier than it seems. The key is focusing on whole, real foods like healthy fats, quality proteins, and low-carb vegetables.

The goal of keto is to keep your carbohydrate intake very low (usually around 30–50 grams of total carbs per day, or 20-25 g net carbs) while increasing your fat intake. This pushes your body into a state called ketosis, where it burns fat for fuel instead of glucose from carbs. Not only can this help with fat loss, but it can also improve your energy levels, mental clarity, and even reduce inflammation.

A well-formulated keto diet isn't just about eating bacon and cheese all day — it's about choosing nutrient-dense foods that nourish your body. The foods you eat on keto can make a big difference in your success. While some foods are keto-friendly and encouraged, others can derail your progress, so knowing what to eat and what to avoid is crucial.

In this guide, we’ll break down everything you need to know, from the best foods to fuel your body to the ones you should stay away from. Whether your goal is weight loss, managing a health condition, or just feeling better overall, this food list will help you make smart choices that fit your keto lifestyle.

With our KetoDiet App, following a low-carb diet is simple. It offers daily tracking, along with access to hundreds of low-carb recipes, guides, and expert articles — everything you need to maintain a healthy keto lifestyle, all in one place.

Ready to take the guesswork out of keto? Let’s dive into the basics of what to eat — and what to avoid — on a ketogenic diet.

Keto Food Pyramid

To make things easier, the Keto Food Pyramid gives a clear visual guide of what to eat on a keto diet. Think of it as a quick reference tool for building balanced, low-carb meals. Unlike the traditional food pyramid that emphasizes grains and carbs, the keto version prioritizes healthy fats, moderate proteins, and low-carb vegetables.

The goal of this food pyramid is to focus on whole, nutrient-dense foods that keep you satisfied and healthy. You’ll notice there’s no room for processed foods or sugary treats — these can knock you out of ketosis and derail your progress. Stick to real, minimally processed foods, and you’ll find it easier to thrive on the ketogenic diet.

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Key Macros in a Keto Diet

The ketogenic diet revolves around three key macronutrients: fat, protein, and carbohydrates. The right balance of these macros is essential for entering and staying in ketosis, where your body burns fat for fuel instead of carbs.

1. Carbohydrates: Keep It Low

On keto, carbs are a limit—the most restricted macro. Aim to stay under 50 grams of total carbs, or up to 30 grams of net carbs, per day. Stick to non-starchy vegetables and low-carb fruits like berries to stay within your carb limits.

Not meeting your macros? Make sure to check this post: Struggling to Hit Your Macros? Here's the Solution

2. Protein: For Muscle and Repair

Protein typically makes up about 20% of your intake but can vary depending on your goal. Choose quality sources like grass-fed meats, poultry, eggs, and fish. Be mindful of portion sizes, as too much protein can affect ketosis.

Protein is crucial for satiety and muscle maintenance. Without enough, you risk losing muscle and feeling hungrier. High-protein meals trigger glucagon release, a hormone that helps counterbalance insulin and promote feelings of fullness.

3. Fat: Your Main Fuel

On keto, fat is your primary energy source, usually making up about 70-75% of your daily intake, though this can vary based on your goal. Focus on healthy fats like avocados, olive oil, butter, and fatty fish to keep you feeling full and energized.

Fat often acts as a filler on a keto diet, meaning you regulate your energy intake by adjusting your fat consumption. If your goal is to lose body fat, maintaining a calorie deficit is key, so your fat intake becomes a limit. Remember, you shouldn’t eat more fat just to “meet your fat intake.”

What Can I Eat on a Ketogenic Diet?

Eating on keto is all about focusing on nutrient-dense, whole foods that are low in carbs and rich in healthy fats. Here’s a breakdown of the main food groups you should prioritize:

1. Healthy Fats

Fats are your main source of energy on a keto diet, and it’s essential to choose natural, unprocessed fats. Prioritize fats from whole foods like fatty cuts of meat, fish, and plant oils.

  • Animal fats: Butter, ghee, lard, tallow, duck fat, goose fat, chicken fat (from pasture-raised sources)
  • Plant oils: Olive oil, coconut oil, MCT oil, avocado oil, macadamia oil
  • Fatty fish: Salmon, sardines, mackerel, anchovies, herring

Moderation note: While fats are a key part of keto, focus on quality over quantity. If your goal is weight loss, you should adjust fat intake to maintain a calorie deficit. Avoid overeating fats just to "meet your macros." Looking for more? Read The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

2. Protein Sources

Protein is essential for maintaining muscle and satiety. Stick to unprocessed, high-quality sources.

  • Meat and poultry: Grass-fed beef, lamb, goat, venison, pasture-raised chicken and turkey, pork (preferably pasture-raised)
  • Fish and seafood: Wild-caught fish (salmon, sardines, mackerel), shrimp, crab, lobster, clams, oysters, squid, octopus
  • Organ meats: Liver (beef, chicken, lamb), heart, kidneys
  • Eggs: Pasture-raised chicken eggs, duck eggs, quail eggs
  • Dairy: Full-fat cheese (cheddar, mozzarella, feta), full-fat yogurt, sour cream, heavy cream. Also, A2 is better than A1.

Moderation note: Some dairy products, like full-fat yogurt and heavy cream, should be consumed in moderation due to their higher carb and/or calorie content. Also, while grain-fed meats are keto-friendly, they are higher in omega-6 fatty acids, so consider limiting them if possible. Here's how you can do it if you're on a tight budget. Finally, beware of hidden carbs in processed meats like sausages and bacon, as well as organ meats and seafood.

3. Non-Starchy Vegetables

Non-starchy vegetables are packed with nutrients and fiber but are low in carbs, making them ideal for a keto diet. Focus on leafy greens and cruciferous vegetables.

  • Leafy greens: Spinach, kale, Swiss chard, arugula, romaine lettuce, collard greens
  • Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kohlrabi, radishes, rutabaga, turnips, fennel
  • Root Vegetables: carrots, parsley roots, celeriac
  • Other Options: Zucchini, cucumbers, bell peppers, asparagus, celery, mushrooms, radishes, eggplant, bamboo shoots, sea vegetables (nori, kelp), summer and winter squash, spring onion, leek, onion, garlic, okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts, chayote, jicama

Moderation note: Certain vegetables, like carrots, celeriac and leeks, are slightly higher in carbs, so enjoy them occasionally and keep portion sizes moderate. Worried about fiber in veggies? Here's what you need to know.

4. Keto-Friendly Fruits

Most fruits are high in sugar, but some low-carb options can be included in moderation on a keto diet.

  • Best options: Avocados, olives, berries (strawberries, raspberries, blackberries, blueberries, cranberries, mulberries), coconut (unsweetened), rhubarb
  • Other options: watermelon, Cantaloupe, Galia, Honeydew melons, cherries, peaches, apricots and nectarines.

Moderation note: Some low-carb fruits, such as blueberries, should be eaten in smaller amounts due to their higher carb content. Stick to small servings to stay within your carb limits. Wondering if you could have higher carb fruits? Check this out!

5. Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats and fiber. However, they can be easy to overeat due to their calorie density, so portion control is key.

  • Best nuts: Macadamia nuts (lowest in carbs and the best fat profile), pecans, almonds, walnuts, hazelnuts, Brazil nuts (limit due to high selenium)
  • Seeds: Chia seeds, flaxseeds, pumpkin seeds, hemp seeds, sunflower seeds
  • Other: pistachio nuts, cashew nuts, chestnuts (in small amounts)

Moderation note: While nuts are healthy, certain varieties, like almonds and walnuts, should be eaten in smaller amounts as they can quickly add to your carb count. Cashews and pistachios are best avoided or eaten very sparingly, as they are higher in carbs. Here's a full list of nuts and seeds on keto.

6. Beverages, Condiments and Other

Stay hydrated with keto-friendly beverages, and use condiments to add flavor without extra carbs.

  • Beverages: Water (still or sparkling), coffee (black or with cream), tea (unsweetened, herbal), bone broth
  • Condiments: Mustard, mayonnaise (sugar-free or homemade), pesto, pickles (no added sugar), fermented foods (kimchi, sauerkraut), lemon or lime juice, all spices and herbs. Want o make your own? There's lots of recipes here!
  • Some soy products: Edamame (green soy beans), black soybeans - unprocessed, and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or coconut aminos for soy-free.
  • Thickeners: arrowroot powder (minimum amounts such as a tablespoon per recipe), xanthan gum (keep in mind xanthan gum is not paleo-friendly - some people following the paleo diet use it, as you only need a very little amount)
  • Sugar-free tomato products: puree, passata, ketchup
  • Chocolate: cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
  • Low-carb sweeteners from this list. Beware of sugar-free chewing gums and mints - some of them have carbs from sugar alcohols like sorbitol, maltitol that may raise blood sugar and cause digestive issues.

Moderation note: Be cautious with store-bought condiments and drinks, as they may contain hidden sugars or additives that can raise carb counts. Always check the labels for any added sugars or carbs.

Foods to Avoid on a Keto Diet

To stay in ketosis and reach your health goals, it’s important to avoid foods that are high in carbohydrates, heavily processed, or contain unhealthy fats. Below is a breakdown of what to avoid on a keto diet:

1. Grains and Grain-Based Foods

Grains are high in carbohydrates and can quickly spike your blood sugar, pushing you out of ketosis.

  • Wheat, oats, rye, barley, corn, rice, millet
  • All products made from grains: bread, pasta, cereal, crackers, tortillas, baked goods (cookies, cakes, muffins), pizza, granola

Why avoid? Grains are a significant source of carbohydrates and can easily exceed your daily carb limit. Here's how you can easily swap common high-carb grains: bread, rice and cereal.

2. Sugars and Sweetened Foods

Sugars and anything containing added sugar should be eliminated, as they cause blood sugar spikes and disrupt ketosis.

  • Table sugar, brown sugar, honey, agave syrup, maple syrup, high-fructose corn syrup
  • Candy, desserts, pastries, sweetened sauces, jams, ice cream
  • Sweetened drinks like soda, sweetened teas, energy drinks

Why avoid? Sugar directly interferes with ketosis and can lead to insulin spikes and cravings, making it difficult to maintain a keto lifestyle. Here's a list of low-carb sweeteners you should use instead.

3. Starchy Vegetables

Starchy vegetables are higher in carbs and should be avoided to maintain ketosis.

  • Potatoes, sweet potatoes, yams
  • Corn, peas, butternut squash, acorn squash
  • Beets, parsnips, carrots (in large amounts)

Why avoid? These vegetables contain too many carbs to fit within a keto diet and can quickly increase your daily carb intake. Note: Almost any whole foods can be a part of a healthy low-carb diet. Here's why and how.

4. High-Carb Fruits

While some fruits are okay in moderation, most fruits are high in sugar and should be avoided.

  • Bananas, apples, grapes, mangoes, pineapples, peaches, oranges, tangerines
  • Dried fruits like raisins, dates, figs, prunes
  • Fruit juices (even 100% fresh juices)

Why avoid? Fruits are rich in natural sugars (fructose) that can easily push you out of ketosis. When it comes to fresh fruits, moderation is key. For instance, using one or two bananas to make a banana bread can be acceptable as the carbs per serving are low. In fact, almost any whole foods can be a part of a healthy low-carb diet. Here's why and how.

5. Ultra-Processed and Packaged Foods

Highly processed and pre-packaged foods often contain hidden sugars, carbs, and unhealthy additives.

  • Packaged snacks like chips, crackers, popcorn, cookies
  • Frozen meals, boxed dinners, pre-made sauces, dressings
  • Processed meats with fillers (sausages, hot dogs, deli meats) with caution
  • Many sauces like ketchup, BBQ sauce, and marinades contain sugar and starches. Some may be fine in moderation, always check the label.

Why avoid? Processed foods often contain added sugar and starches, unhealthy fats, and preservatives that can affect ketosis and overall health. You don't have to avoid them all but be mindful of how many you consume and what's on the label.

6. Unhealthy Fats and Oils

Refined and hydrogenated oils are high in omega-6 fatty acids and trans fats, which can lead to inflammation and health issues.

  • Vegetable oils (corn oil, soybean oil, canola oil, sunflower oil, grapeseed oil, safflower oil)
  • Margarine, shortening, and any hydrogenated or partially hydrogenated oils

Why avoid? These fats are highly processed and inflammatory, negatively impacting your health and interfering with the benefits of keto. Here's a full list of fats and oils with detailed breakdown and smoke points, and here's a more recent post listing the best fats to use.

7. Legumes

Legumes are high in carbs and should be avoided on a keto diet.

  • Beans (black beans, kidney beans, lentils, chickpeas, pinto beans)
  • Peas, peanuts (technically a legume)

Why avoid? Legumes contain too many carbs and can be difficult to digest for some people due to their high lectin content. Here's how you can easily swap legumes in recipes.

8. Low-Fat and Diet Products

Many products labeled "low-fat" or "diet" are packed with hidden sugars and artificial additives to enhance flavor.

  • Low-fat yogurt, skim milk, fat-free cheese
  • Diet sodas, sugar-free desserts, low-carb bars
  • Low-fat salad dressings, "light" condiments

Why avoid? These products may seem healthy, but they are often filled with sugars and additives that affect ketosis and overall health.

9. Alcoholic Beverages

Some alcohols are keto-friendly in moderation, but many contain hidden sugars and carbs that can kick you out of ketosis.

  • Beer, sweetened cocktails, dessert wines
  • Wine coolers, sugary mixers (soda, tonic water)
  • Liqueurs, flavored spirits

Why avoid? Alcohol can slow weight loss and increase appetite, and many alcoholic beverages contain hidden sugars. Here's a list of alcoholic beverages that are acceptable on a keto diet. Watch out for sweetened beverages marketed as "low-carb" or "diet," as they may still contain carbs or unhealthy sweeteners.

Carb Content in Common Keto Foods

Carbs in Animal products

Most animal products are very low in carbs and ideal for the ketogenic diet. All meat and fish apart from liver and some types of seafood are zero carb. Also, beware of processed meat such as sausages as these foods may contain hidden carbs from added starches and sugar.

  • Meat and fish: 0 grams (Includes beef, lamb, chicken, pork, salmon, sardines, mackerel)
  • Organ meats (liver, heart): ~3 grams per 150g serving
  • Eggs: ~0.7 grams per egg
  • Cheese: 0-1 gram per ounce (varies by type)
  • Cream (full-fat): ~1.6 grams per 60ml (2 fl oz)
  • Butter: 0 grams per tablespoon

Tip: Avoid processed meats like sausages or bacon with added starches or sugars.

Source Net Carbs (grams) Serving size
meat and fish 0 150 g/5.3 oz
organ meats, liver (average) 3 150 g/5.3 oz
prawns (cooked) 1.4 150 g/5.3 oz
eggs 0.7 piece, large
cream (full-fat) 1.6 1/4 cup, 60 ml/2 fl oz
butter 0 1 tbsp
cheese (hard) 0.4 30 g/1 oz
cream cheese (full-fat) 1.6 1/4 cup, 50 g/1.75 oz


Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Carbs in Vegetables

When it comes to leafy greens, the darker the leaves, the better. Dark leafy green contain very few carbs and are nutrient-dense. Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.

But keto eating is not all about greens! There are plenty of other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.

Leafy greens:

  • Spinach, lettuce, Swiss chard: ~0.5-1 gram per cup
  • Kale: ~2-5 grams per cup

Cruciferous vegetables:

  • Broccoli, cauliflower: ~4-6 grams per 150g serving
  • Brussels sprouts: ~4 grams per 150g serving
  • Cabbage (red or white): ~4-7 grams per 150g serving

Other low-carb vegetables:

  • Zucchini: ~3 grams per 150g serving
  • Cucumber: ~2 grams per 150g serving
  • Bell peppers: ~3-5 grams per pepper (green, red, yellow)
  • Asparagus: ~2.7 grams per 150g serving
  • Mushrooms: ~3-5 grams per 150g serving

Note: Starchy vegetables like potatoes, corn, and beets should be avoided due to their high carb content, although a small amount of corn and beets in recipes is acceptable.

Source Net Carbs (grams) Serving size
lettuce (sliced, average) 0.5 1 cup, 50 g/1.75 oz
swiss chard, sliced 0.8 1 cup, 35 g/1.25 oz
collard greens, sliced 0.8 1 cup, 35 g/1.25 oz
bok choy, sliced 0.8 1 cup, 70 g/2.4 oz
asparagus 2.7 150 g/5.3 oz
green beans 6.4 150 g/5.3 oz
summer squash (zucchini/courgette) 3.2 150 g/5.3 oz
chayote squash 4.2 150 g/5.3 oz
winter squash (pumpkin) 9 150 g/5.3 oz
cucumber 2.2 150 g/5.3 oz
spinach, cooked 1.2 1/2 cup, 90 g/3.2 oz
kale (Italian dark-leaf) 2.1 150 g/5.3 oz
kale (curly) 5.4 150 g/5.3 oz
savoy cabbage 4.5 150 g/5.3 oz
cabbage (white) 5 150 g/5.3 oz
cabbage (red) 7.9 150 g/5.3 oz
celery stalk 1.6 3 medium, 120 g/4.2 oz
peppers (green) 3.5 piece, 120 g/4.2 oz
peppers (red) 4.7 piece, 120 g/4.2 oz
tomatoes, chopped 4.8 1 cup, 180 g/6.3 oz
eggplant (aubergine) 3.5 150 g/5.3 oz
broccoli, chopped 6.1 150 g/5.3 oz
cauliflower 4.5 150 g/5.3 oz
mushrooms, white 3.4 150 g/5.3 oz
mushrooms, brown 5.6 150 g/5.3 oz
onion, white (sliced) 2.2 1/4 cup, 40 g/1.4 oz
garlic 0.9 1 clove
jicama 2.5 150 g/5.3 oz


Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Carbs in Fruit

Even fruits have a place in a healthy keto diet. Include low-carb fruits such as raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado.

  • Avocado: ~3.7 grams per whole fruit (200g)
  • Raspberries: ~3.3 grams per 1/2 cup
  • Strawberries: ~4.7 grams per 1/2 cup
  • Blackberries: ~3.1 grams per 1/2 cup
  • Blueberries: ~8.9 grams per 1/2 cup (in moderation). Wild blueberries are preferable.

Tip: Stick to smaller servings of berries and avoid high-carb fruits like bananas, apples, and grapes.

Source Net Carbs (grams) Serving size
strawberries, sliced 4.7 1/2 cup, 85 g/2.9 oz
raspberries 3.3 1/2 cup, 62 g/2.2 oz
blackberries 3.1 1/2 cup, 72 g/2.5 oz
blueberries 8.9 1/2 cup, 74 g/2.6 oz
avocado 3.7 piece, average (200 g/7 oz)


Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Carbs in Nuts & Seeds

Nuts and seeds are a fantastic source of healthy fats. Macadamia nuts, hazelnuts and pecans are very low in carbs and a great source of monounsaturated fats. Almonds are a good source of protein. Other keto friendly options are walnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.

Apart from whole nuts, you can use nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios as they’re relatively high in carbs. For more about nuts and seeds, check out this Guide to Nuts & Seeds on a Keto Diet.

  • Macadamia nuts: ~1.5 grams per ounce (30g)
  • Pecans: ~1.2 grams per ounce
  • Almonds: ~2.7 grams per ounce
  • Walnuts: ~2 grams per ounce
  • Brazil nuts: ~4 grams per ounce
  • Chia seeds: ~0.4 grams per tablespoon
  • Flaxseeds: ~0.6 grams per tablespoon
  • Pumpkin seeds: ~1.3 grams per ounce
  • Sunflower seeds: ~3.2 grams per ounce

Note: Nuts like cashews and pistachios are higher in carbs and should be eaten sparingly.

Source Net Carbs (grams) Serving size
macadamia nuts 1.5 30 g/1 oz
almonds 2.7 30 g/1 oz
pecans 1.2 30 g/1 oz
hazelnuts 2 30 g/1 oz
walnuts 2 30 g/1 oz
cashew nuts 7.6 30 g/1 oz
pumpkin seeds 1.3 30 g/1 oz
sunflower seeds 3.2 30 g/1 oz
tahini (unsweetened sesame paste) 1.8 1 tbsp
chia seeds 0.4 1 tbsp
pistachio nuts 4.9 30 g/1 oz


Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Carbs in Condiments & Other Foods

When it comes to condiments, always read the labels and avoid products with added sugar, starches, inflammatory fats like soy bean oil, and other unnecessary additives.

Condiments:

  • Mustard: ~0.7 grams per tablespoon
  • Tomato puree: ~5.7 grams per tablespoon
  • Apple cider vinegar: ~0.1 grams per tablespoon
  • Coconut aminos: ~1 gram per tablespoon

Other foods:

  • Dark chocolate (85%+): ~5.7 grams per ounce
  • Almond flour: ~2.2 grams per 1/4 cup
  • Coconut flour: ~3.2 grams per 1/4 cup
  • Psyllium husk powder: ~1.4 grams per 1/4 cup

Tip: Always check labels for hidden sugars and carbs, especially in pre-made sauces and dressings.

Source Net Carbs (grams) Serving size
almond milk (unsweetened) 0.3 1/4 cup, 60 ml/2 fl oz
coconut milk 1.6 1/4 cup, 60 ml/2 fl oz
coconut milk (creamed) 2.7 1/4 cup, 60 ml/2 fl oz
olives 0.2 30 g/1 oz
sauerkraut (solids only) 0.5 1/4 cup, 35 g/1.25 oz
mustard 0.7 1 tbsp
tomato puree 5.7 1 tbsp
apple cider vinegar 0.1 1 tbsp
coconut aminos 1 1 tbsp
dark chocolate (85%) 5.7 30 g/1 oz
coconut flour 3.2 1/4 cup, 30 g/1 oz
almond flour 2.2 1/4 cup, 25 g/0.9 oz
flax meal 0.6 1/4 cup, 38 g/1.3 oz
psillium hush powder 1.4 1/4 cup, 16 g/0.6 oz
Erythritol 0.5 1 tbsp
stevia (drops) < 0.1 1/4 tsp
wine (red, dry) 6 1 glass/5 fl oz
wine (white, dry) 6 1 glass/5 fl oz
spirits (sugar-free, ~ 40% vol) 0 1 jigger/1.5 fl oz


Good Sources of Protein on a Keto Diet

Protein is not found just in meats. There are many meat-free and plant-based sources of protein. The more fat the meat contains, the less protein is usually has. Here’s a breakdown of the best protein sources for keto.

Protein in Meat, Fish and Seafood

Meat (per 150g serving):

  • Beef (lean rump steak): ~31 grams
  • Ribeye steak: ~28 grams
  • Pork chops: ~31 grams
  • Lamb chops: ~28 grams
  • Chicken breast: ~37 grams
  • Chicken thighs: ~29 grams
  • Bacon: ~12 grams per 3 slices

Fish and seafood (per 150g serving):

  • Salmon: ~32 grams
  • Tuna: ~37 grams
  • Cod: ~27 grams
  • Prawns, mussels, clams: ~22 grams
  • Lobster: ~25 grams
  • Scallops: 18 g
  • Squid, octopus: ~19-23 grams

Tip: Focus on high-quality, pasture-raised or wild-caught sources to get the most nutrient-dense proteins.

Source Protein (grams) Serving size
turkey/chicken breast, raw 37 150 g/5.3 oz
chicken thighs, raw 29 150 g/5.3 oz
beef, lean rump steak, raw 31 150 g/5.3 oz
beef steak, ribeye, raw 28 150 g/5.3 oz
pork loin (chops), raw 31 150 g/5.3 oz
venison steak, raw 32 150 g/5.3 oz
lamb chops, raw 28 150 g/5.3 oz
duck (meat only), raw 30 150 g/5.3 oz
duck (meat and skin), raw 17 150 g/5.3 oz
bacon, raw 12 3 slices/90 g/3.2 oz
chorizo salami, raw 22 90 g/3.2 oz
salmon, raw 32 150 g/5.3 oz
tuna, raw 37 150 g/5.3 oz
cod, raw 27 150 g/5.3 oz
sardines, raw 30 150 g/5.3 oz
mackerel, raw 28 150 g/5.3 oz
sea bass, raw 28 150 g/5.3 oz
sea bream, raw 36 150 g/5.3 oz
prawns, shrimps, mussels, clams, raw 22 150 g/5.3 oz
octopus, raw 19 150 g/5.3 oz
squid and calamari, raw 23 150 g/5.3 oz
lobster, raw 25 150 g/5.3 oz
scallops, raw 18 150 g/5.3 oz
gelatine 6 1 tbsp

Protein in Eggs and Dairy

For vegetarian options, these are the main sources of protein:

Eggs:

  • Chicken eggs: ~6.3 grams per large egg
  • Duck eggs: ~9 grams per large egg

Dairy:

  • Cheese (hard cheeses like cheddar): ~14 grams per 60g/2 oz
  • Cream cheese: ~3.5 grams per 1/4 cup
  • Greek yogurt (full-fat): ~14 grams per 150g
  • Ricotta cheese: 6.9 grams per 1/4 cup
  • Mozzarella cheese: 14 g per 60 g/2 oz
  • Mascarpone: 3.6 grams per 1/4 cup
  • Cottage cheese: 6.3 g per 1/4 cup

Tip: You can always boost your protein intake with high-quality protein powders.

Source Protein (grams) Serving size
eggs, chicken 6.3 piece, large
eggs, duck 9 piece, large
cream (heavy whipping) 1.1 1/4 cup
cream (soured) 1.2 1/4 cup
cream cheese 3.5 1/4 cup
hard full-fat cheese (e.g. cheddar) 14.2 60 g/2 oz
mozzarella 13.8 60 g/2 oz
feta 8.1 60 g/2 oz
mascarpone 3.6 1/4 cup
ricotta 6.9 1/4 cup
cottage cheese 6.3 1/4 cup
Greek yogurt/td> 14 150 g/5.3 oz

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Protein in Nuts and Seeds

While animal products are the best sources of protein on keto, there are some plant-based, vegan-friendly options.

Nuts and seeds (per ounce):

  • Almonds: ~6 grams
  • Walnuts: ~4.3 grams
  • Pecans: ~2.6 grams
  • Pumpkin seeds: ~8.6 grams
  • Sunflower seeds: ~5.9 grams
  • Chia seeds: ~4.7 grams per ounce

Vegetables (per cup, cooked):

  • Spinach: ~5.3 grams
  • Broccoli: ~2.6 grams
  • Kale: ~2.2 grams
  • Asparagus: ~2.9 grams
  • Cauliflower: ~2.1 grams
  • Mushrooms: ~1-2.5 grams (varies by type)

Other options:

  • Tempeh: ~7.7 grams per 1/4 cup
  • Hemp seeds: ~9.2 grams per ounce
  • Tofu (firm): ~8 grams per 100g serving

Tip: While plant-based options can supplement your protein intake, animal sources typically provide a more complete amino acid profile.

Source Protein (grams) Serving size
almonds 6 30 g/1 oz
walnuts 4.3 30 g/1 oz
pecans 2.6 30 g/1 oz
hazelnuts 4.2 30 g/1 oz
macadamia nuts 2.2 30 g/1 oz
cashew nuts 5.2 30 g/1 oz
pistachio nuts 5.7 30 g/1 oz
brazil nuts 4.1 30 g/1 oz
pine nuts 3.9 30 g/1 oz
pumpkin seeds 8.6 30 g/1 oz
sunflower seeds 5.9 30 g/1 oz
sesame seeds/tahini paste 5 30 g/1 oz
broccoli 2.6 1 cup, chopped
broccoli raab 1.3 1 cup
sugar-snap peas 1.7 1 cup
green beans 1.8 1 cup
bean sprouts 1.5 1 cup
spinach 5.3 1 cup, cooked
kale 2.2 1 cup
artichoke 4.2 medium piece
asparagus 2.9 1 cup
cauliflower 2.1 1 cup, chopped
mushrooms, average 1-2.5 1 cup, sliced
coconut 1 1/4 cup, shredded
coconut milk 1.1 1/4 cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 1/4 cup
sun-dried tomatoes 1.4 1/4 cup
seaweed (e.g. wakame) 10 1 cup

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Which Fats Are Healthy on a Keto Diet?

Not all fats and oils are equal. Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil. Butter is not a suitable high-heat cooking option as the milk solids tend to burn. It’s ideal for finishing meals or for light cooking.

Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, almond and macadamia oil, are best for cold use, stir-fries, finishing meals, or after cooking.

Oils high in polyunsaturated fats (PUFA) are only suitable for cold use, such as in salad dressings and mayonnaise. These include nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.

Limit omega-6 fats from vegetable oils (like corn, soybean, or sunflower oil) as they can promote inflammation if consumed excessively.

Apart from added fats and oils, include foods high in healthy fats such as avocados, nuts, seeds, fatty fish, grass-fed beef and eggs.

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 148.4k

Do you like this post? Share it with your friends! 

Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

About the Reviewer

This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.

Leave a comment or review

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (765)

Martina, I see this is an older post. Perhaps you have reconsidered several points in recent years, but in this post:
I’m a bit concerned about your fruits: Other options. Aren’t they all too high in sugars??? Some are actually listed in your list of “Foods to Avoid”
Xylitol has always been keto, I thought…?
Also, under thickeners, arrowroot powder is NOT keto.
Oils to avoid: grapeseed, sunflower? I thought those were healthy oils…especially sunflower
As for the entire post: THANK YOU!
This is very comprehensive, and easily readable.
I appreciate all the hard work that goes into these posts, and know that it takes time and effort.

Thank you Carol! I updated a few more things as they were not very clear but will also answer them here.
Fruits: This is a bit more complicated as it depends on the amounts used. Almost any fruits can be included as long as the serving size is small. For instance, I used bananas in a banana bread. While a whole banana would not be keto, one banana in a recipe that makes 8-16 servings is absolutely fine. Here's more: Beyond the Labels: A Fresh Take on Keto and 'Non-Keto' Foods
Xylitol: You are right, this sweetener should not have been mentioned together with maltitol and sorbitol, although I do advise caution: Top 6 Keto Sweeteners and Low-Carb Sweetener Conversion Chart
Arrowroot: Similar thoughts about this one. Often used as a "paleo" alternative to flour or corn starch, I did use one tablespoon in a recipe to thicken pie filling so the carb count per serving is negligible. Some more info here: How To Thicken Sauce Without Flour: Complete Guide To Low-Carb and Gluten-Free Thickeners
Oils: This will depend on the way it's been processed, plus the level of omega 6 fats. Grapeseed oil and sunflower oil are not ideal, even if raw: The Fatome: What is the Best Source of Fat on a Ketogenic Diet? and Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet
Any questions? Let me know! 😊

Thank you for this, it is so detailed and easy to understand. I have more clarity now.

Hi, just wanted to say thankyou for your website.  It is the most comprehensive one that I trust.  Have researched a lot into keto and am grateful for this resource.  Can I ask is ginger ok on a daily basis as it is anti-inflammatory?
Thanks.

Thank you Cath! I'm sorry it took a while to reply, I have been enjoying the fourth trimester with our twins 😊 And yes, ginger is absolutely fine on a daily basis.

Hello, I am also very grateful for this site😊
I do not eat (much) meat, I have been enjoying organic tofu but it not fermented I don't think. I'll try tempeh, what were the other fermented proteins you suggested?
Many thanks, Cindy

Hi Cindy, other higher protein options would be halloumi cheese or paneer - these are both good vegetarian options. When it comes to soy I'd only stick with fermented options. You can also get more protein from egg whites or whole eggs as well as egg white protein powder, whey protein powder or pea protein powder. If you don't mind collagen (beef or marine), that's even a better option.

I just wanted to say how much I appreciate everything you guys do. This is absolutely the best keto resource and the best keto app! The tracker is so easy to use and every single recipe I've tried was a hit. I used to be with Carb Manager but they have totally ruined the app with a weird update this year. And I don't think they test their recipes like you do because the few I tried were a disaster. Anyhow... happy dance here! Thank you for all your hard work!

Thank you Liz, I really appreciate your kind words!

This is the best keto food list I found and your keto app is the best ever! Thank you so much!

Dear Martina,
I cant download free diet plans.
would you help me?
thanks alot

Hi Mia, did you go through this page? ketodietapp.com/free-diet-plans#nl
You will get a welcome email with all of the diet plans. Please make sure to check your spam folder and add our newsletter email to your contacts to prevent it from being sent to promotions and hidden. I hope this helps!

I’d like to subscribe to blogs

Hello Belinda, you can subscribe from this page: ketodietapp.com/free-diet-plans or from our footer.

I am obese and need to lose a lot of weigh

Hi Charley, you came to the right place!
How to start: How To Start Keto: All You Need To Know
Our app (free download): ketodietapp.com

Hello. I recently started the keto diet & this information (and the app) is invaluable. My boss is interested also but he does not want to download the app. He would like the list of foods to eat & avoid. Is there a printable version that I could provide him?

Hi Racheal, this pyramid is printable but the list is not. I'll add a PDF version soon!

I am on the first steps who diet, step by step I study it, sometimes it turns out sometimes not. But I am glad that I got to this site, such a complete list of products that it’s possible that I can’t see anything before. thank you very much.

Hi there,
I would very much like to use your program but I do not have a smartphone. Is it possible to download to a laptop?
Thanks,
Jo Mackenzie

Hi Jo, our app is currently iOS and Android only but we are working on bringing it to even more platforms. We will have some exciting news coming later this year 😊

I have just started living the Keto way, and am having a great time!
I have the Keto diet app on my phone, which is my work phone. Is there a program for the Keto diet that is like the app for desktop PC's?
My work phone stays at work and I have no other cellular device.
Thanks, Doug

Hi Douglas, thank you for using our app! Right now it's only iOS (iPhone and iPad) and Android but we have plans to bring it to even more platforms later this year.

Hi
Really loving your page. I've just done my macros and its pretty easy to work out my carbs & protein intake from your list, but how do I work out my fat?...... Do I just have to weigh whatever healthy fat I use until I reach 134g?.......... But I can't work out how much fat Avocado has in it?
So sorry if this sounds stupid, some of the info really confuses me!.
Thank you x

Hi Carla, the easiest way to track your macros - including carbs, protein and fat - is to use our app. It's free to download and the tracking feature is included:  ketodietapp.com

Lots to keep track of.  Not a cook wish there were affordable prepared meals to purchase.  

Thank would be amazing! I think your best bet would be to get a pressure cooker or a slow cooker (or one that does both like the Instant Pot) and cook in large batches. Some tips here:
How To Follow a Low-Carb Diet If You Are Busy
How to Stay Low-Carb and Keto on a Budget

This sounds reasonable and very helpful. Thank you for the food chart.

this is what I was looking for for years, thnx Martina!

Very helpful ideas of what I can and can not eat

In any diet there is no mention of alcohol.  Can you do Keto and still have a drink )for the record I make my own spirits Vodka 40% ABV and mix it with sugar free Cola  

Hi Robert, you can have alcohol if you follow a low-carb diet but it's not recommended if your goal is to lose weight, even if there are no carbs. Alcohol supports appetite and it is high in calories. More at:
The Benefits and Risks of Alcohol Consumption
Complete Guide to Alcohol for Low-Carb Diets (here you'll find the best options with zero or very few carbs).
I hope this helps!

In any diet there is never the mention of alcohol be it beers, spirits or wine How does Keto fit in with alcohol (for the record I make my own spirits Vodka 40% ABV and mix with Sugar-free cola. I occasionally have a mid-strength beer

I'm a bit confused from what I've been reading so far, maybe you can help me with this: is the unsweetened soy yogurt bad for keto?

Hi Magdalena, there are better alternatives like coconut yogurt (if you are dairy-free). The issue with these products is not their carb count, it's the negative health effects of processed soy products (unlike fermented soy products that may have some health benefits).

Thank you so much for your answer! Yes, I'm trying to be dairy-free as much as possible and should read more about the negative effect of the processed soy products!
Thank you so much once again!❤️
I love your blog posts, recipes and everything that you are doing for this community! All the knowledge and learnings are absolutely essential and very helpful for everyone decided to take the keto-journey!👏

Thank you so much for your kind words! If you do want to give coconut yogurt a try, I like Coyo - they have a plain version with no other ingredients (just coconut) and they also have some great sweetener-free options that use real fruit or vanilla to sweeten them. Oh and they make great popsicles!

That's sounds really tempting 😊 I have to check what option I have for coconut yogurt here in Denmark 😁

Thanks for the charts of what to eat and not eat on a keto diet it's been very helpful!!

I am just wondering about cottage cheese.
I didn't see it mentioned under dairy and wondering what your take on it was?
Thanks!

Hi Sandra, cottage cheese can be included although it's relatively low in fat. The carb count is 3-4 g net carbs per 100 grams.

Hi Martina,
I just wanted to say what an amazing site!  Keto has quite a following in my office so I decided to give it a try.  There's so much conflicting information out there so I bought your cookbook (Keto All Day) to get my head around the things you can eat, then decided to give it a try.  I also bought what I thought was your app - KetoDiet - which was free to try but then it cost me nearly £30 to get full functionality!  Its not bad but there are no recipes or tips like your own app - PLEASE EVERYONE!! If you are looking for Martina's app look for the OFFICIAL KetoDiet site with the yin & yang fish icon!  Don't get caught out like I did with expensive wannabe apps.
Thanks Martina for all of the information that you make freely available - it is so refreshing to be able to get clear, concise, REAL answers to those questions that pop up when starting out on Keto.  I'm 3 weeks in now and loving it.  Cheers!

Thank you so much Fifi, I appreciate your kind words and support! I think you are going to love the next major update! 😊
One of the issues we had to face was the volume of support e-mails for unrelated "KetoDiet" apps. All because they use the same name, keywords, hashtags etc. And unfortunately there is nothing to stop them. We had to change our "contact us" page because we couldn't cope with the number of complaints and refund requests for apps that people believed were ours. And it's frustrating for users too - these apps do everything they can to create that confusion.

This app was exactly what I was looking for . I thought I was impossible to find a great quality keto app and it be free...are u kidding me !. I will use this constantly .thank u

Thank you so much!

Load more comments, 718 remaining