What foods can I eat on the diet?
This comprehensive guide covers virtually everything you can eat on a ketogenic diet. Remember that while this list is extensive, the keto diet focuses on keeping your daily net carbs very low (typically 20-50g per day).
Animal Proteins
Beef (grass-fed preferred)
Pork
Lamb
Veal
Chicken (with skin)
Turkey (with skin)
Duck
Game meats (venison, bison, elk)
Organ meats (liver, heart, kidneys)
Bacon (uncured, no added sugar)
Sausage (check for fillers/sugar)
Ham (unglazed)
Deli meats (without added sugars)
Beef jerky (sugar-free varieties)
Pork rinds (plain)
Seafood
Salmon (wild-caught preferred)
Tuna (fresh or canned in olive oil)
Mackerel
Sardines
Trout
Halibut
Cod
Mahi-mahi
Snapper
Crab
Lobster
Shrimp
Scallops
Clams
Oysters
Mussels
Squid/calamari (unbreaded)
Anchovies
Eggs and Dairy
Whole eggs
Egg whites
Heavy cream
Half and half (in moderation)
Butter
Ghee (clarified butter)
Cream cheese
Sour cream
Cottage cheese (full-fat, in moderation)
Ricotta cheese (full-fat, in moderation)
Hard cheeses (cheddar, parmesan, swiss)
Soft cheeses (brie, camembert)
Blue cheeses (gorgonzola, roquefort)
Goat cheese
Feta cheese
Mozzarella cheese
Mascarpone cheese
Greek yogurt (full-fat, plain, in moderation)
Healthy Fats and Oils
Olive oil (extra virgin)
Coconut oil
Avocado oil
MCT oil
Butter/ghee
Lard
Tallow
Duck fat
Chicken fat
Mayonnaise (no added sugar)
Fish oil (supplement)
Flaxseed oil (for cold uses only)
Walnut oil (for cold uses only)
Sesame oil (in moderation)
Macadamia nut oil
Nuts and Seeds
Almonds
Macadamia nuts
Brazil nuts
Walnuts
Pecans
Hazelnuts
Pine nuts
Flaxseeds
Chia seeds
Hemp seeds
Pumpkin seeds
Sunflower seeds
Sesame seeds
Nut and seed butters (no added sugar)
Low-Carb Vegetables
Leafy greens (spinach, kale, lettuce)
Arugula
Swiss chard
Collard greens
Mustard greens
Cabbage
Bok choy
Brussels sprouts
Broccoli
Cauliflower
Asparagus
Zucchini
Cucumber
Celery
Bell peppers
Eggplant
Radishes
Onions (in limited amounts)
Garlic (in limited amounts)
Mushrooms
Green beans
Snow peas (in moderation)
Artichokes
Okra
Jicama
Hearts of palm
Bamboo shoots
Water chestnuts
Limited Fruits
Avocados
Olives
Tomatoes (technically a fruit)
Berries (in limited amounts):
Strawberries
Blackberries
Raspberries
Blueberries (fewer than other berries)
Lemons and limes (primarily for flavoring)
Coconut (unsweetened)
Herbs, Spices and Condiments
All herbs (basil, oregano, thyme, rosemary, etc.)
All spices (cumin, paprika, turmeric, etc.)
Salt
Pepper
Mustard (no added sugar)
Hot sauce (no added sugar)
Vinegar (except balsamic)
Lemon/lime juice
Salsa (no added sugar)
Soy sauce/tamari (in moderation)
Coconut aminos
Fish sauce
Horseradish
Worcestershire sauce (sugar-free)
Sugar-free ketchup
Extracts (vanilla, almond, etc.)
Keto-Friendly Flours and Thickeners
Almond flour
Coconut flour
Ground flaxseed meal
Psyllium husk powder
Xanthan gum
Guar gum
Konjac flour/glucomannan
Keto-Friendly Sweeteners
Stevia
Erythritol
Monk fruit sweetener
Allulose
Xylitol (toxic to dogs)
Swerve
Sukrin
Beverages
Water (still or sparkling)
Coffee (black or with heavy cream)
Tea (unsweetened)
Herbal teas
Bone broth
Almond milk (unsweetened)
Coconut milk (unsweetened)
Hemp milk (unsweetened)
Heavy cream (in coffee or tea)
Diet sodas (preferably stevia/erythritol sweetened)
Zevia sodas
Dry red wines (in moderation)
Dry white wines (in moderation)
Champagne/sparkling wine (dry, in moderation)
Hard liquor (whiskey, vodka, gin, tequila, rum – no mixers)
Occasional Treats (Watch portions)
Lily’s chocolate (stevia-sweetened)
Chocolate with 85%+ cocoa
Keto ice cream (no added sugar)
ChocZero products
Smart Sweets (some varieties)
Quest bars (some varieties)
Pork rinds
Cheese crisps
Seaweed snacks
Moon cheese
Whisps cheese crisps
Macadamia nuts
Beef jerky (sugar-free)
Pemmican
What foods should I avoid?
Foods to Avoid
Sugar in all forms
Grains (wheat, rice, oats, corn, etc.)
Starchy vegetables (potatoes, sweet potatoes, etc.)
Most fruits
Legumes (beans, lentils, peanuts)
Low-fat/diet products
Sugary condiments
Honey, maple syrup, agave
Processed foods with added sugars
Beer and sweet alcoholic drinks
Fruit juices
Milk (due to lactose)
Regular soda
Sweet wine/dessert wines
Breaded meat/seafood
