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.
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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 |
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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 |
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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) |
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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 |
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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 |
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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 |
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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.
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