List of keto friendly foods

Comprehensive Guide to Keto Friendly Foods

Keto meal

Embarking on the ketogenic diet journey requires an in-depth understanding of the foods that fit within this low-carbohydrate approach. Essential to this is grasping the concept of net carbohydrates, which involves subtracting fiber content from the total carbohydrates. By mastering this idea, you can navigate seamlessly through the ketogenic regimen, such as the W8MD weight loss diet. Here, we present an expanded and structured list of keto-friendly foods based on their net carbs.

Understanding the Ketogenic Diet

The ketogenic diet emphasizes high fat and ultra-low carbohydrates intake, which prompts the body to convert fats into energy-yielding molecules called ketones. These ketones circulate in the bloodstream and become the primary energy currency for various cells in the body.

The Advantages of a Ketogenic Diet

While the ketogenic diet is renowned for promoting weight loss, it also boasts several health benefits. Specifically, it's been recognized as a treatment for specific forms of epilepsy in children. Furthermore, ongoing research suggests its potential therapeutic roles in certain cancer variants.

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet that encourages the body to enter ketosis, a metabolic state where fat is burned for energy. Below is a list of keto-friendly foods, categorized by their net carbohydrates per serving.

Fish and Seafood

Keto seafood

Fish is rich in B vitamins, potassium, selenium, and omega-3 fats, making it an excellent choice on the ketogenic diet. Here are some fish options:

• Salmon (3 oz)

Net Carbs: 0g Rich in omega-3 fatty acids and protein.

• Sardines (3 oz)

Net Carbs: 0g Packed with protein, omega-3 fats, and B vitamins.

• Mackerel (3 oz)

Net Carbs: 0g A fatty fish high in omega-3 fats, ideal for keto.

• Albacore tuna (3 oz)

Net Carbs: 0g Low-carb and rich in protein.

Low-Carb Vegetables

Low-carb vegetables

Non-starchy vegetables are high in fiber, vitamins, and minerals while being low in carbohydrates. The following options have less than 8 grams of net carbs per cup.

• Broccoli (1 cup)

Net Carbs: 4g High in fiber, vitamin C, and antioxidants.

• Cauliflower (1 cup)

Net Carbs: 3g A versatile, low-carb vegetable often used as a rice or potato substitute.

• Green beans (1 cup)

Net Carbs: 4g Low-carb, rich in fiber, and a great source of vitamin C.

• Bell Peppers (1 medium)

Net Carbs: 6g Rich in vitamin C and antioxidants.

• Zucchini (1 cup)

Net Carbs: 2g Low in carbs and high in vitamins.

• Spinach (1 cup)

Net Carbs: 1g A nutrient-dense, low-carb leafy green.

Dairy

Keto dairy

Dairy products are rich in calcium, protein, and fat. Choose full-fat versions for the ketogenic diet.

• Cheddar cheese (1 oz)

Net Carbs: 0g High in fat and protein with zero carbs.

• Plain greek yogurt (7 oz)

Net Carbs: 8g High in protein and calcium, but check for added sugars.

• Cottage cheese (8 oz)

Net Carbs: 6g High in protein and calcium, with moderate carbs.

Avocados

Avocados are a great source of heart-healthy fats and potassium.

• Half of a medium avocado

Net Carbs: 2g High in fiber, monounsaturated fat, and potassium.

Meat and Poultry

Keto meat dishes

Fresh meats and poultry are carbohydrate-free and provide essential nutrients.

• Chicken (3 oz)

Net Carbs: 0g Rich in protein and B vitamins.

• Beef (3 oz)

Net Carbs: 0g High in protein and essential minerals.

• Turkey (3 oz)

Net Carbs: 0g A lean source of protein.

Eggs

Eggs are a staple on the ketogenic diet, offering high-quality protein and essential nutrients.

• Two large eggs

Net Carbs: 0g High in protein, B vitamins, and antioxidants.

Nuts, Seeds, and Healthy Oils

Keto friendly nuts

Nuts and seeds provide healthy fats, fiber, and protein, while oils like olive oil and coconut oil are essential for a keto diet.

• Almonds (1 oz)

Net Carbs: 3g A great source of monounsaturated fats and fiber.

• Macadamia Nuts (1 oz)

Net Carbs: 2g Low in carbs and high in healthy fats.

• Pecans (1 oz)

Net Carbs: 1g High in monounsaturated fats and low in carbs.

• Olive Oil (1 tbsp)

Net Carbs: 0g Rich in monounsaturated fats, perfect for cooking or drizzling on salads.

• Coconut Oil (1 tbsp)

Net Carbs: 0g High in saturated fat and MCTs, which may help increase ketone production.

Keto fruits

Berries

Berries are relatively low in carbs and high in antioxidants, making them suitable for a ketogenic diet.

• Blackberries (1/2 cup)

Net Carbs: 3g Rich in antioxidants and fiber.

• Raspberries (1/2 cup)

Net Carbs: 3g High in fiber and antioxidants.

• Strawberries (1/2 cup)

Net Carbs: 3g Low-carb, with a sweet, tart flavor and rich in vitamin C.

• Blueberries (1/2 cup)

Net Carbs: 9g Moderately higher in carbs but still suitable in small portions.

Beverages

Some beverages are compatible with a keto diet.

Keto beverages

• Unsweetened Coffee (1 cup)

Net Carbs: 0g A great low-carb drink that provides antioxidants.

• Unsweetened Tea (1 cup)

Net Carbs: 0g Rich in antioxidants with health-promoting properties.

• Herbal Tea (1 cup)

Net Carbs: 0g Low-carb and full of beneficial compounds.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa powder are rich in antioxidants, but check labels to avoid added sugars.

• Dark Chocolate (1 oz, 70% cocoa)

Net Carbs: 3-5g Rich in antioxidants but should be consumed in moderation.

• Cocoa Powder (1 tbsp)

Net Carbs: 1g A great addition to keto-friendly desserts or smoothies.

Foods to Limit

The following foods are higher in carbohydrates and should be limited on a ketogenic diet:

• Grains (e.g., bread, rice, pasta)
• Starchy vegetables (e.g., potatoes, corn)
• High-sugar fruits (e.g., bananas, raisins)
• Sweetened yogurts
• Fruit juices and sugary drinks
• Honey, syrup, and sugar

Foods and Drinks You Can Sometimes Have

These foods fall in the middle ground and can be consumed in moderation based on your daily carb limit:

• Milk alternates (1 cup)

Milk has net carbs of 12g as cows milk contains natural sugars (lactose), so almond or coconut milk may be better alternatives.

• Beans and Legumes

While high in fiber and protein, they can be included in small amounts on the ketogenic diet but may take up a large portion of your daily carb intake.

Diverse Keto Friendly Foods

Keto Compliant Vegetables

• Leafy greens
• Lettuce
• Spinach
• Kale
• Zucchini
• Bell peppers
• Cauliflower
• Broccoli
• Brussels sprouts

Keto Approved Herbs & Spices

• Basil
• Mint
• Rosemary
• Thyme
• Oregano
• Cilantro

Mushrooms

• Portobello
• Shiitake
• Maitake

Low Carbohydrate Dairy & Alternatives

• Cheddar cheese
• Greek yogurt
• Almond milk
• Coconut milk

Meats & Poultry

• Beef (preferably grass-fed)
• Chicken preferably (free-range)
• Turkey
• Lamb
• Pork

Seafood

• Salmon
• Tuna
• Sardines
• Shrimp
• Mackerel

Oils & Healthy Fats

• Extra virgin olive oil
• Avocado oil
• Flaxseed oil
• Chia seeds
• Walnuts

Nuts & Seeds

• Almonds
• Pecans
• Hazelnuts
• Sunflower seeds
• Pumpkin seeds

Beverages

• Green tea
• Black coffee
• Bone broth
• Sparkling water
• Herbal tea

Miscellaneous Keto Items

• Cacao nibs
• Stevia (natural sweetener)
• Olives
• Pickles (unsweetened)
• Dark chocolate (above 85%)
• Gelatin and collagen peptides

More keto friendly foods gallery

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  A variety of fresh vegetables.

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  A close-up of crisp, green lettuce leaves.

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  Endive, a leafy vegetable with a slightly bitter taste.

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  Iceberg lettuce, known for its crisp texture and mild flavor.

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  Romaine lettuce, commonly used in salads and Caesar salads.

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  Collard greens, a leafy vegetable with a hearty texture.

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  Spinach, a leafy green often used in salads and cooking.

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  Asparagus spears, a spring vegetable rich in nutrients.

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  A ripe avocado, known for its creamy texture and healthy fats.

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  Celery stalks, often used in salads or as a snack.

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  Eggplant, a purple vegetable with a unique texture, often grilled or baked.

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  An assortment of fresh herbs commonly used for flavoring dishes.

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  Kohlrabi, a bulbous vegetable with a mild, slightly sweet flavor.

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  A variety of mushrooms, often used in cooking for their umami flavor.

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  Rapini, also known as broccoli rabe, with a slightly bitter taste.

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  Tomatoes, a versatile fruit used in sauces, salads, and more.

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  Zucchini, a mild-flavored summer squash often used in cooking.

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  Broccoli, a green vegetable with a tree-like structure.

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  Broccolini, a hybrid of broccoli and Chinese broccoli.

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  Cabbage, a leafy vegetable used in salads, slaws, and soups.

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  Cauliflower, a versatile vegetable used in a variety of dishes.

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  Cucumbers, a refreshing vegetable often used in salads.

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  Fennel, a vegetable with a mild, licorice-like flavor.

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  Green beans, commonly used as a side dish or in casseroles.

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  Okra, often used in Southern dishes and known for its edible pods.

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  Snow peas, a sweet pea variety with an edible pod.

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  Turnips, a root vegetable with a mild, peppery flavor.

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  Pumpkin seeds, often roasted and eaten as a snack.

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  Beef jerky, a dried and salted meat snack.

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  Pickles, cucumbers preserved in vinegar and spices.

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  Various sauces used for cooking or as condiments.

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  Tomato sauce, a staple in many dishes such as pasta and pizza.

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  Soy sauce, a savory condiment made from fermented soybeans.