Keto Diet Food List: What to Eat and What to Avoid

What Is the Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate eating approach that shifts your body's primary fuel source from glucose to ketones — molecules produced from fat breakdown. To achieve and maintain ketosis, most people need to keep their daily carbohydrate intake below 20-50 grams of net carbs.

Foods to Eat on Keto

Proteins

The foundation of keto meals comes from quality protein sources. Aim for unprocessed options when possible.

Best choices: Beef, pork, lamb, chicken, turkey, fish (especially fatty fish like salmon and sardines), eggs, and shellfish. Organ meats like liver are also excellent as they are nutrient-dense while remaining very low in carbs.

Healthy Fats

Fat is your primary energy source on keto, so choosing quality fats matters significantly.

Best choices: Olive oil, avocado oil, coconut oil, butter, ghee, avocados, nuts (particularly macadamia, pecans, and walnuts), seeds (chia, flax, hemp), and full-fat dairy including cheese and heavy cream.

Low-Carb Vegetables

Leafy greens and above-ground vegetables are generally keto-friendly. They provide essential vitamins, minerals, and fiber without spiking blood sugar.

Best choices: Spinach, kale, lettuce, broccoli, cauliflower, zucchini, bell peppers, asparagus, mushrooms, cucumber, and celery. As a general rule, green and leafy vegetables tend to be lowest in carbs.

Dairy

Full-fat dairy is generally keto-friendly, but watch for hidden sugars in flavored products.

Best choices: Hard cheeses (cheddar, parmesan, gouda), soft cheeses (brie, cream cheese, mozzarella), heavy whipping cream, sour cream, and plain full-fat Greek yogurt in moderation.

Foods to Avoid on Keto

Grains and Starches

All grains are too high in carbs for keto. This includes bread, pasta, rice, oats, cereal, corn, and wheat-based products. Even whole grains, while nutritious, contain too many carbohydrates.

Sugar and Sweetened Foods

All forms of sugar must be eliminated: table sugar, honey, maple syrup, agave, candy, chocolate (except very dark varieties at 85% or higher cacao), cakes, cookies, ice cream, and sugary beverages.

Most Fruits

While fruits are nutritious, most are too high in sugar for keto. Avoid bananas, apples, oranges, grapes, mangoes, and pineapples. Small portions of berries (strawberries, blueberries, raspberries) are acceptable in moderation.

Starchy Vegetables

Potatoes, sweet potatoes, corn, peas, and parsnips are too carb-heavy for keto. Beans and legumes (black beans, kidney beans, chickpeas, lentils) are also generally avoided due to their carb content.

Processed Foods

Most processed and packaged foods contain hidden sugars and starches. Check labels carefully. Low-fat products are especially problematic as manufacturers often replace fat with sugar.

Sample Keto Day

Breakfast: Three eggs scrambled in butter with spinach and shredded cheese, plus half an avocado.

Lunch: Grilled salmon over a bed of mixed greens with olive oil dressing, cucumber, and feta cheese.

Dinner: Pan-seared pork chops with roasted broccoli and cauliflower mash made with butter and cream cheese.

Snacks: A handful of macadamia nuts, celery sticks with cream cheese, or a few slices of cheese.

Tracking Your Macros

For standard keto, aim for approximately 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Use our food search tool to check the exact macronutrient breakdown of any food, or try our compare feature to find lower-carb alternatives to your favorite foods.

Nutritional values sourced from the USDA FoodData Central database.