List of Foods to Eat on the Keto Diet

The ketogenic diet’s increasing popularity owes largely to its potential benefits for weight loss and blood sugar control.

1. Egg

Each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs are ideal for keto.

2. Seafood

Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium.

3. Meat and poultry

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.

4. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

5. Unsweetened plant-based milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milks.

6. Plain Greek yogurt and cottage cheese

Plain Greek yoghurt and cottage cheese are healthy, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

7. Cream and half-and-half

The cream is composed of the fatty portion of fresh milk that’s separated out during milk processing.

8. Green leafy vegetable

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.

9. Pepper

Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.

10. High fat veggie

Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs

11. Summer squash

Summer squashes such as yellow squash and zucchini are extremely versatile and low in carbs.

12. Other nonstarchy vegetable

Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

Keto vegetable list

asparagu broccoli cabbage cauliflower mushrooms cucumber green beans tomatoes spaghetti squash radishes turnip Brussels sprout celery okra

Veggies to avoid on keto

potatoes and sweet potatoe onions (in large amounts) certain winter squashes, such as acorn squash and butternut squash corn beets

13. Nuts and seed

Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases .

14. Berries

Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. While blackberries and blueberries are lower in carbs than some other fruits.

15. Shirataki noodle

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water.

16. Olive oil

It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors.

17. Dark chocolate and cocoa powder

Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy.

18. Butter and ghee

Butter and ghee are good fats to include in the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free.

19. Unsweetened coffee and tea

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.

20. Unsweetened sparkling water

If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.