If you’ve heard about losing weight on a Ketogenic Diet, then you’ve heard right! A keto diet is a low-carb, high fat and moderate protein diet. Here is a Keto Diet Food List with recommendations for proteins, non-starchy vegetables, healthy fats, and more.
If you’re not sure what to eat on a keto diet, here is a Keto Diet Food List to get you going in the right direction. While you’re at it, remember to calculate your keto macros so you know how much of each food type to eat.
Get Started with a Keto Diet Food List:
The following proteins have no carbohydrates, except for eggs.
All Red Meat
Fowl (duck, goose, hen, quail)
Organ Meats (tongue, brains, liver, heart, and kidneys)
Game Meats (ostrich, venison, caribou, bison, and elk)
Cold Cuts And Ham (avoid added sugar varieties)
Bacon (avoid added sugar varieties)
Eggs – 0.6 gram of carbs
The following seafood items on this Keto Food List are great sources of protein and fat, but be aware of the carbohydrate content in some of them.
Shrimp – 0 Carbs
Crawfish – 0 Carbs
Crab – 0 Carbs
Lobster – 2 grams per 6 ounces
Scallops – 3.9 per 6 ounces
Squid – 7 grams per 6 ounces
Mussels – 8.4 per 6 ounces
Clams – 8.7 grams per 6 ounces
Oysters – 12.4 per 6 ounces
It’s best if you can get the majority of your fats from plants. This will help keep your protein macros moderate while your fats are high.
Butter (grass fed preferred, but not required)
Red Palm Oil
Sesame Oil (small amounts)
Walnut Oil (small amounts)
Most vegetables have carbohydrates, but they usually contain a high amount of fiber, so eat up your low-carb vegetables (most people on a keto diet don’t count carbs from vegetables because they’re so important to our health). This is not an exhaustive list, but a good starting point. I go into some of the vegetables and their carb counts over at the Keto Beginners Guide blog post.
Bell peppers (all kinds)
Green, leafy vegetables (including beet greens, turnip greens, collard greens)
Lettuce, all varieties
Onions (in moderation – contains carbohydrates)
Most fruits have a lot of carbohydrates. There are a few low-sugar fruits, such as berries that are acceptable in moderation.
Avocados (use as your healthy fat)
Berries (in moderation)
Dairy and Non-Dairy:
If you find your weight loss has stalled over time, reduce the amount of dairy to see if this is the cause.
Almond milk (unsweetened)
Butter (grass fed preferred, but not required)
Cheese (hard and soft)
Cottage Cheese (full fat)
Greek Yogurt (plain, full fat)
Heavy Whipping Cream
Sour Cream (full fat)
Mayonnaise (full fat – no sugar added)
Nuts and Seeds:
These are a bit tricky. Nuts and seeds do contain carbohydrates, but they also contain a good amount of fats and some protein. If you find your weight loss has stalled, consider omitting nuts and seeds to see if this affects your weight loss.
Pecans (2 T chopped) – 0.6 grams
Macadamia Nuts (2 T chopped) -0.9 grams
Hazelnuts (2 T chopped) – 1 gram
Walnuts (2 T chopped) – 1.1 grams
Almonds (2 T whole) – 1.4 grams
Pine Nuts (2 T) – 1.7 grams
Peanuts (2 T) – 1.8 grams
Pistachio Nuts (2 T) – 3.1 grams
Pumpkin Seeds (1 oz) – 5 grams
Sunflower Seeds (2 T) – 1.5 grams
Peanut Butter (1 T) – 2.4 grams (no sugar added)
Almond Butter (1 T) – 3 grams (no sugar added)
Herbs and Spices:
Pay close attention to bottled dried herbs and seasonings to make sure they don’t contain any sugar or artificial sweeteners or other ingredients.
These lower-carb flours are a great alternative to regular white and wheat flour. You’ll still consume carbs when using these in baking, but the amount of net carbs will be considerably less.
Almond Flour (this is the brand I use)
I think it’s important to note that if you can avoid all sugars and sweeteners, you’ll be better off long term. However, if you must sweeten something, here is a list of approved sweeteners that won’t affect your glucose blood sugar levels as much as regular sugar will.
Erythritol (Swerve is a great brand)
Stevia (100%, not blended with other sugars)
If you’re needing a low or no carbohydrate alcohol here and there, here are a few to choose from:
For our vegetarian friends, here is a rundown of soy-based proteins and their carb count.
Soy Milk – 1.2 grams per cup
Firm Tofu – 2.2 grams per 4 ounces
Silken Tofu – 3.2 grams per 4 ounces
Soybeans – 6.2 grams per 1/2 cup
Tempeh – 16 grams per cup
Soy Nuts – 2 grams per ½ ounce
What items from this Keto Diet Food List will you pick up at the store to get started?
So glad you are doing this blog! I will be following !
Thanks so much, Debby! Now here’s to finding some extra time to get some more recipes and info up on the blog!
Hi Torey, I am planning to follow you here. I’ve been wanting to try this diet.
Thank you so much, Liz! I’m hoping to publish more here in the coming months (once the busy 17DD season this month slows down a bit!!).
I’m just getting started, sounds interesting especially for the health benefits. I just need to read up a bit more on it.