Full Ketogenic Diet Food List

So you’ve decided to try the ketogenic diet. Now what? Do you know exactly what to eat?

If you’re still scratching your head, or perhaps just need a little refresher, not to worry. This list of ketogenic (keto) diet foods includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find.

The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat.

Below, you’ll find the ultimate grocery list for anyone starting the keto diet. It’s broken down into four sections — fat, protein, carbs and miscellaneous — for easy reading.

Plus, to make it super easy AND delicious for you, we’ve whipped up a ketogenic diet meal plan so you can take the guesswork out of keto and put away your calculator.

Click here to get the FREE downloadable meal plan now.

Keto Diet Food List - Fats

Keto Diet Foods: Fats

Healthy fats are really the cornerstone of the ketogenic diet. To keep your body in a state of ketosis — breaking down fat instead of carbs or protein for fuel — you’ve gotta eat a lot of fat, at around 60-70% of your calories. We want a high-quality ketogenic diet, which means quality fat. The source matters. Check out our full article on healthy fats versus the ones to avoid even on a ketogenic diet.

This is really one of the best aspects of the keto diet. Fat is satiating and it tastes great, so you can eat a lot of foods that are satisfying and delicious. Just make sure you eat the right types of fats.

Keto Diet Foods

Keto Diet Foods

 

There are four categories of fat allowed on the Keto diet:

  • Saturated fats
  • Monounsaturated fats (MUFAs)
  • Polyunsaturated fats (PUFAs), which includes omega 3
  • Only naturally-occurring trans fats

Keep in mind that you want a good balance of omega-3s and omega-6s in order to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease and type 2 diabetes.

Although omega-6 is essential, too much is inflammatory to the body, so avoid sources of high omega-6, such as peanuts and plant oils like corn oil or sunflower oil.

Focus mostly on omega-3s from fish like trout, salmon, tuna and mackerel or take a high-quality fish oil supplement.

Also, be mindful of nuts and seeds because they do contain some carbs, especially cashews, pistachios and almonds.

Make sure all your fat is coming from nutrient-dense foods, such as fatty cuts of meat. Perfect Keto founder Dr. Anthony Gustin (@dranthonygustin) loves and recommends grass fed beef. Follow him for more keto inspo:

🥩🥩🥩🥩🥩🥩

A post shared by Anthony Gustin DC, MS (@dranthonygustin) on

Fats and Oils

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Butter or ghee1 tablespoon (14.2g)1020.12g11.5g0g0g0g
Lard/Dripping1 tablespoon (12.8g)1150g12.8g0g0g0g
Mayonnaise1 tablespoon (13.8g)940.13g10.33g0.08g0g0.08g
Coconut Oil1 tablespoon (13.6g)1210g13.47g0g0g0g
Coconut butter1 tablespoon (16g)1051g10.5g4g2.5g1.5g
Flaxseed oil1 tablespoon (13.6g)1200.01g13.6g0g0g0g
Olive oil1 tablespoon (13.5g)1190g13.5g0g0g0g
Sesame seed oil1 tablespoon (13.6g)1200g13.6g0g0g0g
MCT oil1 tablespoon/15 mL1300g14g0g0g0g
MCT powder1 scoop (10g)700.5g7g1g1g0g
Walnut oil1 tablespoon (13.6g)1200g13.60g0g0g

Nuts and Seeds

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Almonds23 nuts (28g)1646g14g6g3.5g2.5
Almond butter (w/o salt)1 tablespoon (16g)983.5g9g3g1.51.5
Almond meal/flour1/4 cup (25g)1506g11g6g3g3g
Brazil nuts5 nuts (25g)1653.5g17g3g2g1g
Cashews1/4 cup (28g)1504g12g10g1g9g
Cashew butter (w/o salt)1 tablespoon (16g)943g8g4.5g0.5g4g
Coconut (shredded unsweetened)1/4 cup (20g)711g7g3g2g1g
Macadamias6 kernels (14g)1021g11g2g.2g0.8g
Macadamia butter1 tablespoon (14g)972g10g2g1g1g
Hazelnuts12 nuts (17g)1062.5g10g3g1.5g1.5g
Peanuts1/4cup (36.5g)2079.5g18g6g3.5g3g
Peanut butter (chunky salted)1 tablespoon (16g)944g8g3.5g1.5g2g
Peanut butter (smooth salted)1 tablespoon (16g)963.5g8g4g1g3g
Pecans10 halves (14g)981.3g10g2g1.5g0.5g
Pili nuts1/4 cup (30g)2103g24g1g1g0g
Pine nuts2 tablespoons (20g)1482.7g14g2g1.3g0.7g
Pistachios25 nuts (17.5g)983.5g8g5g2g3g
Pumpkin seeds (hulled)1/4 cup (30g)1809g14g4g3g1g
Sesame seeds2 tablespoons (18g)1033.2g9g4g2g2g
Sunflower seeds (hulled)1/4 cup (30g)1606g15g6g3g3g
Sunflower seed butter1 tablespoon (16g)992.8g9g4g1g3g
Tahini (sesame paste)1 tablespoon (15g)892.6g8g3g1g2g
Walnuts7 halves (14g)932g9g2g1g1g

Keto Diet Foods: Dairy

Most dairy falls into both the “fat” and “protein” category. So, we gave dairy its own section.

Most dairy products get the green light on keto. Just opt for the full-fat version and preferably organic and raw, if possible. Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat. Don’t be fooled by the garbage claims that low-fat yogurt with mountains of fruit sugar added is healthy.

Dairy Products

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Blue cheese1 oz. (28g)1006g8g0.7g0g0.7g
Brie1 oz. (28g)956g8g0.1g0g0.1g
Cheddar or colby1 oz. (28g)1156.5g9.5g1g0g1g
Cream cheese2 tablespoons (29g)1002g10g1.6g0g0.6g
Feta1 oz. (28g)754g6g1g0g1g
Goat cheese (soft)1 oz. (28g)755g6g0g0g0g
Gouda1 oz. (28g)1007g8g0.6g0g0.6g
Mozzarella (whole milk)1 oz. (28g)856.3g6.3g0.6g0g0.6g
Parmesan1 oz. (28g)11110g7.3g1g0g1g
Swiss1 oz. (28g)1117.6g9g0.4g0g0.4g
Cottage cheese (2% fat)1/2 cup (113g)9212g2.5g5g0g5g
Cottage cheese (creamed)1/2 cup (105g)10311.7g4.5g3.5g0g3.5g
Ricotta (whole milk)1/2 cup (124g21614g16g4g0g4g
Sour cream1 tablespoon (12g)240.3g2.3g0.6g0g0.6g
Yogurt (plain unsweetened/whole milk)4 oz. (113g)694g3.7g5.30g5.3
Heavy whipping cream or double cream (fluid)1 tablespoon (15g)510.4g5.4g0.4g0g0.4g
Heavy whipping cream or double cream (whipped)1/2 cup (60g)2041.7g22g1.6g0g1.6g

Keto Diet Food List - Proteins

Keto Diet Foods: Proteins

Protein is a vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs and builds muscle and connective tissue. However, it is possible to consume too much protein on keto.

Gluconeogenesis is the process of breaking down amino acids (found in protein) into glucose for fuel. This spikes your insulin and reduces the level of ketones in your bloodstream.

Keto Diet Food List - Protein Options

This is why moderate protein is needed to stay in ketosis. To prevent gluconeogenesis while maintaining muscle mass, roughly 30% of your calories should come from protein. As with fats, make sure these calories come from healthy sources. Choose the highest-quality meat and eggs you can afford, hand choose grass-fed, organic, and pasture-raised options whenever possible. When it comes to cut, select a fattier cut whenever possible.

  • Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
  • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
  • Pork, including pork loin, tenderloin, chops, ham, bacon and ground
  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
  • Shellfish, including oysters, clams, crab, mussels and lobster
  • Organ meats, including heart, liver, tongue, kidney and offal
  • Eggs, including deviled, fried, scrambled and boiled — use the whole egg
  • Lamb meat
  • Goat meat

Beware of process and cured meats that can contain additives, chemicals, and added sugars. Also avoid breaded meats like fried chicken. Both can drastically increase your carb and sugar intake for the day.

Keto Diet Food List - Carbohydrates

Keto Diet Foods: Carbohydrates

When following a ketogenic diet, you want to get the majority of your carbohydrates from vegetables such as leafy greens, asparagus, broccoli, cauliflower and most other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn and parsnips. Check out the Best Vegetables to Eat on a Keto Diet for more information when it comes to eating your veggies.

The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.

Keto Diet Food List - Carbohydrates

Remember, avoid all wheat (bread, pasta, cereal, etc.), oats, rice, quinoa, barley, beans and legumes and steer clear of sweets, candies and any processed foods.

For a complete list of foods to avoid, refer to our Ketogenic Diet Foods to Avoid article.

Raw Vegetables

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Alfalfa sprouts1/2 cup (43g)151.5g0g2g1g1g
Artichoke hearts, marinated4 pieces (64g)600g6g4g2g2g
Artichoke hearts, canned1 heart (16g)150g1.5g1g0.5g0.5g
Arugula1 cup (20g)50.5g0g0.5g0g0.5g
Beans, green, snap, string, wax1/2 cup (50g)161g0g3.5g1.5g2g
Bok choy (pak choi)1 cup (70g)91g0g1.5g1g0.5g
Boston/bibb lettuce1 cup (55g)71g0g1g1g0g
Broccoli florets1/2 cup (36g)101g0g2g1g1g
Cabbage, green, red, savoy1/2 cup (60g80.40g2g.9g1.1g
Cauliflower florets1/2 cup (54g)131g0g3g1g2g
Celery1 stalk (40g)60g0g1g0.5g0.5g
Chicory greens1/230g0g1g0.5g0.5g
Chinese cabbage (pak-choi)1/2 cup, shredded (35g)50.5g0g1g0.5g0.5g
Chives1 tablespoon (3g)10.1g0g0.1g0.1g0g
Cucumber (with peel)1/2 cup, sliced (52g)80.3g0g2g0.3g1.7g
Daikon radish1/2 cup (58g)90.4g0g2g1g1g
Endive1/2 cup (25g)40.3g0g1g1g0g
Escarole1/2 cup (75g)141g0g2.3g2g0.3g
Fennel, bulb1/2 cup (44g)130.5g0g3g1g2g
Greens, mixed1 cup (36g)50.5g0g1g0.5g0.5g
Iceberg lettuce1 cup (72g)100.7g0g2g1g1g
Jicama1/2 cup (60g)230.5g0g5g3g2g
Loose-leaf lettuce1 cup (57g)80.5g0g3g1g2g
Mung bean sprouts1/2 cup (52g)161.5g0g3g1g2g
Mushrooms, button, fresh1/2 cup (35g)81g0g1g0.3g0.7g
Olives, black5 (19g)300g3g1g0g1g
Olives, green5 (14g)200g2g0.5g0.4g0.1g
Onion2 tablespoons, chopped (20g)80.2g0g2g0.5g1.5g
Parsley1 tablespoon (4g)10.1g0g0.2g0.1g0.1g
Peppers, green bell1/2 cup (75g)151g0g3.5g1.5g2g
Peppers, red bell1/2 cup (75g)231g0g4.5g1.5g3g
Radicchio1/2 cup (20g)50.3g0g1g0.2g0.8g
Radishes6 (12g)20g0g0.4g0.2g0.2g
Romaine lettuce1 cup (47g)80.5g0g1.5g1g0.5g
Scallion/green onion1/4 cup (25g)80.5g0g2g1g1g
Spinach1 cup (30g)71g0g1g0.7g0.3g
Tomato1 small (90g)161g0g3.5g1g2.5g
Tomato1 medium (123g)221g0.25g5g1.5g3.5g
Tomato, cherry5 (85g)151g0.2g3.3g1g2.3g
Watercress1/2 cup (17g)20.4g0g0.2g0.1g0.1g

Cooked Vegetables

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Artichoke1/2 medium (60g)321.7g0g7g3.5g3.5g
Asparagus6 spears (90g)202g0g4g2g2g
Bamboo shoots, canned, sliced1/2 cup (66g)121g0g2g1g1g
Beans, green, wax, string, snap1/2 cup (63g)221g0g5g2g3g
Beet greens1/2 cup (72g192g0g4g2g2g
Bok choy (pak choi)1/2 cup (85g)101.3g0g1.5g1g0.5g
Broccoflower1/2 cup (34g)101g0g2g1g1g
Broccoli1/2 cup (78g)272g0g5.5g2.5g3g
Broccoli rabe1/2 cup (85g)283.3g0.5g2.7g2.4g0.3g
Brussels sprouts1/4 cup (40g)141g0g3g1g2g
Cabbage, green1/2 cup (75g)171g0g4g1.5g2.5g
Cabbage, red1/2 cup (75g)221g0g5g2g3g
Cabbage, savoy1/2 cup (73g)171.3g0g4g2g2g
Cardoon1/2 cup (80g)180.5g0g4g1.5g2.5g
Cauliflower1/2 cup (62g)141g0.3g2.5g1.5g1g
Celery1/2 cup (75g)140.5g0g3g1.2g1.8g
Chard, swiss1/2 cup (88g)182g0g3.5g2g1.5g
Chayote1/2 cup (80g)190.5g0.4g4g2g2g
Collard greens1/2 cup (95g)312.5g1g5.5g4g1.5g
Dandelion greens1/2 cup (53g)171g0.3g3.5g1.5g2g
Eggplant1/2 cup (50g)171g0g4g1g3g
Escarole1/2 cup (75g)141g0g2.3g2.1g0.1g
Fennel, bulb1/2 cup (44g)130.5g0g3g1.5g1.5g
Hearts of palm1 heart (33g)91g0.2g1.5g1g0.5g
Kale1/2 cup (65g)181g0g4g1.5g2.5g
Kohlrabi1/4 cup (41g)121g0g3g0.5g2.5g
Leeks1/2 cup (52g)160.5g0g4g0.5g3.5g
Mushrooms, button1/4 cup (39g)111g0g2g1g1g
Mushrooms, shiitake1/4 cup (36g)200.5g0g5g1g4g
Mustard greens1/2 cup (70g)182g0.3g3g1.5g1.5g
Nopales (cactus pads)1/2 cup (75g)111g0g2.5g1.5g1g
Okra1/2 cup (80g)181.5g0g3.5g2g1.5g
Onion, yellow; sauteed1/4 cup (22g)290g2.5g2g0.5g1.5g
Peppers, green bell; chopped1/4 cup (29g)370g3.5g1g0.5g0.5g
Peppers, red bell; chopped1/4 cup (27g)350.3g3.5g2g0.5g1.5g
Pumpkin1/4 cup (61g)120.5g0g3g1g2g
Sauerkraut1/2 cup; drained (71g)130.7g0g3g2g1g
Shallots2 tablespoons (20g)140.5g0g3.5g0.5g3g
Spaghetti squash1/2 cup (78g)210.5g0g5g1g4g
Spinach1/2 cup (90g)213g0g3g2g1g
Summer squash1/2 cup (90g)211g0.4g3.5g1g2.5g
Tomato1/4 cup (60g)110.5g0g2.5g0.5g2g
Turnips (white), mashed1/2 cup (115g)251g0g6g2.5g3.5g
Zucchini1/2 cup (90g)141g0.3g2.5g1g1.5g

Fruit

Fruit on the ketogenic diet must be limited and eaten in very small amounts, as they have a high sugar content (besides avocados, which can be enjoyed frequently).

When you do eat fruits, choose lower-sugar options like:

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Avocado, Hass (Florida)1/2 fruit (152g)1823.5g15g12g8.5g3.5g
Blackberries, fresh1/4 cup (36g)150.5g0.2g3.5g2g4g
Blackberries, frozen1/4 cup (38g)240.5g0.2g6g2g4g
Blueberries, frozen1/4 cup (39g)200.2g0.3g5g1g4g
Cherries, sour, fresh, w/o pit1/4 cup (39g)190.4g0.1g5g1g4g
Cherries, sweet, fresh, w/o pit1/4 cup (39g)240.4g0.1g6g1g5g
Cranberries, raw, chopped1/4 cup (28g)130.1g0g3g1g2g
Currants, fresh, red and white1/4 cup (28g)160.4g0.1g4g1g3g
Gooseberries, raw1/4 cup (38g)160.3g0.2g4g1.5g2.5g
Loganberries, frozen1/4 cup (37g)200.6g0.1g5g2g3g
Melon, cantaloupe, balls1/4 cup (44g)150.4g0.1g3.5g0.5g3g
Melon, honeydew, balls1/4 cup (44g)160.2g0.1g4g0.5g3.5g
Melon, balls, frozen1/4 cup (43g)140.4g0.1g3.5g0.5g3g
Raspberries, fresh1/4 cup (31g)160.4g0.2g4g0.5g3.5g
Raspberries, frozen1/4 cup (35g)180.4g0.2g4g2g2g
Strawberries, fresh, sliced1/4 cup (42g)130.3g0.2g3g1g2g
Strawberries, frozen1/4 cup (37g)130.2g0g3.5g1g2.5g
Strawberry, fresh1 large (18g)60.1g0.1g1.5g0.5g1g

For fruits and vegetables, fresh or frozen is fine, and organic is best but not required.

 

Keto Diet Food List - Vegan Category

Keto Diet Foods: Vegan Options

Many people question whether or not it’s possible to follow a ketogenic diet while being a vegan. Vegans avoid all meat, dairy, eggs and anything that uses or contains animal products.

Although difficult, it’s not impossible to become a keto vegan.

Ketogenic Diet Food List - Vegan Options

This list contains keto-friendly options that can be enjoyed by both vegans and all others following a ketogenic diet. Be aware that the carbohydrate content may be slightly higher in these types of foods and drinks, so make sure you factor that into your daily carb limit.

Vegan Keto Options

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Almond milk, unsweetened1 cup (240 mL)291g3g2g1g1g
Hemp milk, unsweetened1 cup (236 mL)502g4g1g0g1g
Natto1/4 cup (44g)928.5g5g5.5g2.5g3g
Shirataki noodles4 oz. (113g)201g0.5g2g2g0g
Soy milk, plain, unsweetened1 cup (240 mL)797g4g4g1g3g
Tempeh1/2 cup (83g)15917g9g6g0g6g
Tofu, firm4 oz. (113g)708g3g3g0g3g
Tofu silken, soft4 oz. (113g)625.5g3g3.3g0g3.3g
Tofu bacon2 strips (20g)404g2g0.53g0.3g0.23g
Tofu Canadian bacon3 slices (57g)7014g0.5g2.g0.5g1.5g
Tofu bulk sausage2 oz. (57g)607g0g7g3g4g
Tofu link sausage2 links (64g)1309g4g15g3g12g
Vegan cheese (no casein)1 slice (19g)351g2g5g0g5g
Vegan cheese (no casein)1 oz. (28g)701g7g2g1g1g
Veggie burger1 burger (70g)12411g4.4g10g3.5g6.5g
Veggie crumbles3/4 cup (55g)808g1;5g9g1g8g

Keto Diet Foods: Drinks and Alcohol

There are many other drink options besides just water that you can enjoy on a ketogenic diet.

You can even enjoy some alcoholic beverages that are low to zero carbs. Just make sure you don’t overdo it and remember what your goals are.

For a more detailed guide on keto alcohol, check out our article on Keto Diet Alcohol Rules.

Acceptable Keto Drinks

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Broth/bouillon (not low sodium; no added sugar)1 cup (235g)276.250g0.790g0.79
Club soda1 can (474g)00g0g0g0g0g
Caffeinated or decaffeinated coffee1 cup (237g)20.54g0.05g0g0g0g
Caffeinated or decaffeinated tea1 cup (245g)20.54g0g0g0g0g
Lemon juice (2.5g) and lime juice (2.9g)1 lemon or lime (48g)110.17g0.12g3.31g0.1g3;21g
Unsweetened almond milk1 cup (262g)391.55g2.88g1.52g0g0g
Unsweetened hemp milk1 cup (236g)502g4g1g0g1g

Alcohol

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Beer (light)12 oz. (336g)960g0g3g0g3g
Bourbon1 oz. (28g)700g0g0.03g0g0.03g
Champagne3.5oz. (100g)870.07g0g2.9g0g2.8g
Gin1 oz. (28g)730g0g0g0g0g
Rum1 oz. (28g)640g0g0g0g0g
Scotch1 oz. (28g)700g0g0g0g0g
Sherry (dry)2 oz. (57g)690g0g0g0g0g
Vodka1 oz. (28g)640g0g0g0g0g
Wine (red)5 oz. (140g)1250.1g0g3.84g0g3.84g
Wine (white)5 oz. (140g)1210.1g0g3.82g0g3.82g

Keto Diet Foods: Extras (Condiments, Spices, Sweeteners)

When it comes to topping foods on the keto diet, homemade is always best. When possible, it’s best to make your own versions of sauces and other condiments to keep at home. That being said, we know life is busy, so here are some pre-made condiments that are safe to use:

Condiments and Sauces

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Ancho chili pepper1 pepper (17g)482g1.4g9g4g5g
Anchovy paste1 tablespoon (15g)253g1.5g0g0g0g
Capers1 tablespoon (8.6g)20.2g0.07g0.42g0.3g0.1g
Chipotle en adobo2 peppers (30g)200g1g3g1g2g
Clam juice1 cup (237mL)7815.8g0g0g0g0g
Coconut aminos1 teaspoon (5mL)50g0g1g0g1g
Coconut milk (canned and unsweetened)1/2 cup (113g)2122.3g24g3g0g3g
Cocoa powder, unsweetened1 tablespoon (5.4g)121g0;74g3g0g3g
Enchilada sauce1/4 cup (60g)241g0g5g1g4g
Fish sauce1 teaspoon (5mL)30.66g0g0g0g0g
Horseradish sauce1 teaspoon (5.6g)280.6g2.85g0.56g0.1g0.4g
Jalapeno chili pepper1/2 cup; sliced (75g)301.4g0.33g6.6g1.1g5.5g
Miso paste1 tablespoon(18g)302g1g4g1g3g
Mustard (Dijon)1 teaspoon (5g)100g0g1g0g1g
Mustard (yellow)1 teaspoon (5g)30g0g0g0g0g
Pasilla chili pepper1 pepper (7g)240.86g1.11g3.58g1.9g1.68g
Pesto sauce1 tablespoon (15g)580.7g5.8g1.2g0.2g1g
Pickapeppa sauce1 teaspoon (5mL)50g0g1g0g1g
Pickle (dill or kosher)1/2 pickle (32.5g)40.11g0.07g0.73g0.4g0.3g
Pimento or roasted red pepper1 oz. (28g)60.3g0.08g1;41g0.5g0.9g
Salsa, green (no added sugar)1 tablespoon (10g)00g0g0.6g0g0.6
Salsa, red (no added sugar)1 tablespoon (14g)30g0g1g0g1g
Serrano chili pepper1/2 cup (52.5g)170.90.23g3.5g1.9g1.6g
Soy sauce1 tablespoon (18g)111.9g0g1g0.1g0.9g
Sriracha1 teaspoon (6.5g)61.13g0.06g1.25g0.1g1.15g
Tabasco or other hot sauce1 teaspoon (4.7g)10.06g0.04g0.04g0g0.04g
Taco sauce1 tablespoon (16g)80g0g2g0g2g
Tahini (sesame paste)2 tablespoons (30g)1785.2g16g6.5g1.5g5g
Vinegar, balsamic1 tablespoon (16g)140.08g0g2.7g0g2.7g
Vinegar, cider1 tablespoon (15g)30g0g0.14g0g0.14g
Vinegar, red wine1 tablespoon (15g)30.01g0g0.04g0g0.04g
Vinegar, sherry1 tablespoon (15g)50g0g2g0g2g
Vinegar, white wine1 tablespoon (15g)40.01g0g0.12g0g0.12g
Wasabi paste1 teaspoon (5g)100g0g2g0g2g
Worcestershire sauce1 tablespoon (17g)130g0g3.3g0g3.3g

Dressings

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Blue cheese dressing2 tablespoons (30g)1401g14g1g0g1g
Caesar salad dressing2 tablespoons (30g)1401g16g1g0g0.5g
Italian dressing2 tablespoons (30g)710.12g6.2g3.6g0g3.6g
Lemon juice2 tablespoons (30g)70.11g0.07g2.1g0.1g2g
Lime juice2 tablespoons (30g)80.13g0.02g2.6g0.1g2.4g
Oil and vinegar2 tablespoons (32g)1440g16g0.8g0g0.8g
Ranch dressing2 tablespoons (30g)1290.4g13.4g1.7g0g1.7g

Herbs and Spices

A lot of traditional seasonings and sauces aren’t ketogenic diet-friendly because they contain added sugars and carbs, so herbs and spices really become your best friends. Just make sure they don’t contain any sugars and are purely the herb or spice itself. Examples include:

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Lemon or lime juice
  • Salt and pepper

Sweeteners

Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some guidelines to keep in mind:

  1. Only use low glycemic index sweeteners, as they won’t affect your blood sugar levels or contribute to your carb intake.
  2. Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Stevia (liquid)4 drops (0.13mL)00g0g0g0g0g
Erythritol1 teaspoon (4g)00g0g4g0g1g
Monk fruit (Luo Han Guo)1 teaspoon (0.5g)00g0g1g0g1g
Xylitol1 teaspoon (4g)100g0g4g0g1g

For granulated sweeteners, count every 1 teaspoon as 1g net carbs because these products can contain bulking agents which may invoke an insulin response.

You can often find blends of the above sweeteners at the store. Just make sure there are no other added ingredients like the ones mentioned above.

For more information on acceptable sweeteners, check out The Top Four Sweeteners for a Low-Carb Keto Diet.

Keto Diet Foods: Supplements

Although the main focus of your ketogenic diet should be consuming whole foods that are as close to nature as possible, there are some other options that can be included as well.

Here’s a guide to some of the common supplements and other products that may help you along your keto journey.

Exogenous Ketones

The purpose of exogenous ketone supplements is to provide the body with extra ketones (energy). Ketone supplements can be a huge help when transitioning into a state of ketosis or entering a fasted state.

Exogenous ketones help you get back into ketosis at any time, instead of having to wait for at least a couple days. They can be taken in between meals to provide a quick punch of ketones or before a workout for additional energy.

Learn more on the Perfect Keto Base Product Page

MCT Oils and Powders

MCT is short for medium chain triglyceride. MCTs are a type of fat that can be readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.

Benefits of MCT Supplements

Weight Loss: MCTs are easily digested and have a thermogenic (energy-creating) effect, also known as boosting your metabolism.

Energy: MCTs are a fast-acting source of energy. They break down into ketones which can then be used as fuel for your body.

Digestion: MCTs support our gut microbiome by combating harmful bacteria and parasites.

Overall Health: MCTs contain antioxidant properties which reduce internal inflammation and improve overall performance of your heart, brain and nervous system.

Perfect Keto MCT Oil Powder adds an unflavored creaminess that is incredible in coffee, tea, and any smoothie you can think of.

Collagen Protein Supplements

Collagen is a type of protein — one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.

Most other animal-based protein powders can be inflammatory to many people. Casein and whey are known allergens and egg protein can be quite inflammatory. Collagen protein from grass-fed beef is made in the same way that bone broth is made, low and slow heating to preserve the nutrition.

For more on collagen: When and How to Use Keto Collagen Protein

Micronutrient Supplements

One of the toughest parts of keto is that it cuts out lots of starchy fruits and vegetables that are high in carbohydrates. However, they are also packed with nutrients. Keto Micro Greens is the solution to getting enough nutrition from produce, while eating a low carb ketogenic diet. Perfect Keto Micro Greens Powder is 14 servings of 22 different fruits and vegetables, plus MCT fats for absorption.

Perfect Keto Micronutrient Greens Ingredients

Greens and Veggie Blend: 4.5 grams of raw and organic greens and vegetables from 12 different sources.

Berry and Fruit Blend: 4.5 grams of raw and organic berries and fruits from 10 different sources.

MCT Powder: 3.5 grams. We use fat from coconut oil so you absorb the vitamins, minerals and nutrients in plants.

Liver Support and Digestive Enzymes: Without this, you would waste a lot of the benefit and micronutrients of the product.

Keto Microgreens is what a multivitamin should be. For more: How to Use Micro Greens Powder

Ketogenic Pre-Workout Supplements

Pre-workout powders are for people who are on a ketogenic or otherwise low-carb diet and want a healthy, ketogenic pre-workout energy drink without all the crap in other pre-workout drink mixes. They can be used any time of day for a quick, clean and healthy energy boost for physical and cognitive performance without the caffeine crash.

Perfect Keto Perform Pre-Workout Ingredients

  • 7.7g BHB ketones: Boost ketones through its work with acetyl groups to create ATP, the energy currency of cells
  • 5g MCTs: Healthy fats and a source of ketones for an energy and cognitive boost
  • 2g Creatine: Increases your body’s ability to produce energy fast through cellular hydration,
  • 2g BCAA (2:1:1): Branched chain amino acids, composed of leucine, isoleucine and valine. Together, they promote muscle protein synthesis and cellular glucose uptake for muscle growth and better endurance
  • 1.5g Beta-Alanine: Promotes muscle endurance and more power output during training.
  • 500mg L-citrulline: For reduced muscle soreness, and better endurance for your workouts.
  • 50mg Caffeine: From green tree, for alertness without the blood pressure and heart rate elevation caused by caffeine.

Check it out: Keto Perform Pre-Workout

We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Stick to the outside ring of the grocery store, buy foods that don’t make health claims, and buy foods that have a maximum of two or three ingredients (preferably just one) and you will be well on your way to a successful keto diet.

Use this list of keto diet foods as your guide when planning your ketogenic meals and helping you stay on track! For more information on the ketogenic diet, check out this post.

Rachel Gregory is a Board-Certified Nutritionist specializing in the science/application of the ketogenic diet for weight loss, performance and overall health

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Responses (60)

  1. Having read this I thought it was very informative.

    I appreciate you taking the time and effort to put this informative article
    together. I once again find myself personally spending way too much time both reading and leaving comments.
    But so what, it was still worthwhile!

  2. It is really a great and helpful piece of info. I’m glad that you shared this useful info with
    us. Please keep us informed like this. Thank you
    for sharing.

  3. This is probably the most detailed straight forward helpful article i have found for keto dieting. Thanks so much

  4. Thanks for all the info! It really helps! I made so many mistakes like too much protein or even too much fat at the beginning, gaining weight instead of losing it! It’s complicated but worth it. The mental clarity and the well being is amazing!

    I have a question about Almond milk. If mine doesn’t contain carrageenan but organic locust bean gum and Gelan Gum which come from Carob, is it ok to consume it on Keto?

  5. I have been eating Cole slaw almost every day (cabbage and mayo). Could that be why I am not losing any weight? I track everything on the MFP app

  6. Sorry, I’m confused w your comment, so a thumbs up or down for shrimp?
    Thanks, I’m a rookie, just realized pistachio nuts by the fistful, not a good thing, ughhhhhh!

  7. I am allergic to cows dairy but can eat goat and sheep’s cheese. Strawberries, clams and do not miss eating them. Can I have non-dairy sour cream and cream cheese?

  8. Is lemon juice allowed, I like to add lemon juice with some salt to my water.
    Thanks again for all your hard work!

  9. Hey Sylvie, lemon juice is perfectly fine to use in moderation. I would stick to using fresh lemon juice. 1 average lemon wedge has about 0.4g carbs:)

  10. Yep! In moderation is key. Full-Fat Plain Greek Yogurt is okay as long as you keep it in moderation and be mindful of the carb count.

  11. Hi Deanna, sure – as long as the carb counts are low and you’re taking into consideration the quality of the product as well.

  12. Been trying keto for about 3-4 weeks now. Still not losing, pee strips indicate low to medium purple. Is the low salt American cheese doing me in?

  13. Hey Nathalie, great to hear that you’re benefiting from our articles! To answer your question – as long as its unsweetened and has low to no carbs it should be fine!

  14. Thank you so much for all information, it makes so much sense to me. I am lacto-intolerant and have either zero lacto milk, almond milk or coconut milk, which one is best for me?
    Can’t wait to get into this amazing WOE!!

  15. Hey Sandra, in moderation yes. But, cottage cheese does still have some carbs so just make sure you’re paying attention to serving size

  16. tons of sugar (carbs) in bought mayo, especially the low fat variety. read labels or make your own – olive/avocado oil and a little tamari are a good alternative

  17. Thanks for the great article and helpful information about the Ketogenic diet .Since the last 4 years I’m on a keto diet I’m very happy,feeling a lot more healthy and I have lost a lot of weight.During that time I did quite few mistakes mainly due to misinformation so I highly recommend everyone who is really interested in keto diet to read this first

  18. Is it ok to have low fat cheeses as long as you are eating other healthy fats from avocado, olive oil, nuts etc… Will low fat cheeses affect keto diet? How many oz of cheese can you consume per day? Lean meat is not advised on Keto is 90-10% Ok or better go to 85-15%?
    Thank you for the wonderful information

  19. I don’t eat meat with the exception of chicken but I am k working on eliminating this, I don’t use oil of any kind ( hate the way it makes food taste ). Milk is a no no for me-
    I have been doing the Keto way of living for a month now and I am constantly hungry.

  20. Hello, I have been in Keto diet and I lost 3kg of weight,
    its amazing, I feel more energetic now, I have no cravings for sweets and I am enjoying this diet because I can eat a lot of things all this while I was avoiding thinking they are fat contents!!

  21. How many oz. of fat, protein,veggies per day can we consume in this keto diet. How many meals and snacks shoul we be eating per day

  22. interesting!
    in general, do you eat more food and calories on a ketogenic diet versus a “normal” non-keto diet?
    thanks

  23. These are great charts that will help me immensely. Can you add a chart for fish, seafood, poultry & meat? It would be great to have it in 1 ounce measurements for easy multiplication into the appropriate portion size. Raw and cooked with 0 added fat.
    Thanks!!

  24. hi there, i’m new to this keto thing. five days in and not in ketosis?
    doing under 20 carbs a day. after reading to the point of ad nauseam, the only thing i can maybe think i’m doing wrong is not consuming enough calories? (900 – 1100).
    ….otherwise, how does one consume higher amounts of calories without going way over on the carbs or protein? any insight would be greatly appreciated!
    thx

  25. The ratio of protein may be too high. You need to calculate the ratios you should be eating.

  26. I been on keto for about four months
    Lost 20 pounds
    Soooooo excited never thought it would happen my energy levels are up and feel great

    A new way of life thank you

  27. Is there a printable list of these foods? I find the list fantastic but I would like to print it out, esp for shopping.

  28. Great article. I understand the percentage of fat / protein / carbs but how MANY grams of fat / protein / carbs should one have?

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