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


Let’s be real: there’s a lot of stuff you can’t eat on keto.

But we always like to look at the positives, and — on that note — there’s also a lot of delicious food you can eat on keto.

We’ve compiled nearly all the keto-friendly pantry essentials you can enjoy right here. You can use this list to guide your grocery shopping and meal planning while on keto.

For your reference, we’ve also included a handy list of foods to avoid. Be sure to enter your email below, and we’ll send a clean, printable copy to your inbox.

How to Count Carbs on Keto

In addition to having a food list handy, it’s a good idea to know how to calculate carbs for any food. That way, you can make decisions about foods that may not be on this list.

To check a carb count, you’ll need to locate the Nutrition Facts label on a package of food. It’s usually on the back or side. From there, you’ll need to make note of a few things detailed on that label:

  • Serving size
  • Servings per container
  • Total carbohydrates
  • Dietary fiber
  • Sugar alcohols

Here’s how to calculate net carbs, which are the carbs that impact your blood sugar levels (and the type of carbs most people on keto choose to count, rather than total carbs):

  1. Subtract dietary fiber and sugar alcohols from total carbohydrates.
  2. Be sure to stick to the serving size detailed on the label when you eat the food.
  3. If you eat multiple servings, multiply the net carb count by how many servings you ate to determine how many net carbs you consumed. If you ate the entire package, multiply the net carb count for one serving by the servings per container.
How to Count Carbs on Keto

Foods You Can Eat On a Keto Diet

Here’s a list of foods to eat on keto, along with their net carb count for a specified serving size. All nutrition information comes from the United States Department of Agriculture (USDA) FoodData Central, unless otherwise specified (*).


Most plain meats are keto-friendly foods, and completely carb-free.

  • Beef: 0 grams per 3 ounces
  • Pork: 0 grams per 3 ounces
  • Chicken: 0 grams per 3 ounces
  • Turkey: 0 grams per 3 ounces
  • Duck: 0 grams per 3 ounces
  • Lamb: 0 grams per 3 ounces
  • Eggs: less than 1 gram per large egg


Many vegetables are low in carbs and can therefore be part of a keto diet. Generally, you’ll only need to avoid root vegetables and corn.

  • Avocado: 3 grams per medium avocado
  • Asparagus: 2 grams per cup
  • Okra: 4 grams per half cup
  • Green beans: 4 grams per cup
  • Greens: 1 gram per cup
  • Lettuce: 1 gram per cup
  • Mushrooms: 2 grams per cup
  • Kale: less than 1 gram per cup
  • Cauliflower: 3 grams per cup
  • Celery: 2 grams per cup
  • Tomatoes: 5 grams per cup
  • Bok choy: 1 gram per cup
  • Cabbage: 3 grams per cup
  • Spinach: less than 1 gram per cup
  • Zucchini: 3 grams per cup
  • Yellow squash: 3 grams per cup
  • Cucumbers: 3 grams per cup
  • Garlic: less than 1 gram per clove
  • Broccoli: 4 grams per cup
  • Bell peppers: 5 grams per cup
  • Hot peppers: 1 gram per pepper


Unfortunately, most fruits are too high in carbs for keto. Berries are the exception.

  • Strawberries: 4 grams per half cup
  • Raspberries: 5 grams per half cup
  • Blackberries: 4 grams per half cup


Like meats, plain seafood is naturally keto-friendly.

  • Shrimp: 0 grams per 3 ounces
  • Crab: 0 grams per 3 ounces
  • Lobster: 0 grams per 3 ounces
  • Salmon: 0 grams per 3 ounces
  • Tuna: 0 grams per 3 ounces
  • Cod: 0 grams per 3 ounces
  • Tilapia: 0 grams per 3 ounces


Some full-fat dairy products can be part of a keto diet, but others are too high in naturally-occurring milk sugar.

  • Heavy cream: 1 gram per ounce
  • Half and half: 1 gram per ounce
  • Sour cream: 1 gram per tablespoon
  • Cream cheese: 1 gram per tablespoon
  • Cheese: 1 gram per ounce

Nuts & Seeds

Most nuts and seeds are keto, but just know they’re very high in calories — which can sabotage you if you’re trying to lose weight.

  • Almonds: 3 grams per ounce
  • Peanuts: 4 grams per ounce
  • Flax seeds: less than 1 gram per tablespoon
  • Chia seeds: less than 1 gram per tablespoon
  • Walnuts: 2 grams per ounce
  • Pecans: 1 gram per ounce
  • Sesame seeds: less than 1 gram per ounce
  • Hazelnuts: 2 grams per ounce
  • Sunflower seeds: 4 grams per ounce
  • Macadamia nuts: 2 grams per ounce

Sauces, Fats, and Oils

For the most part, these are all keto-friendly. However, for optimal health, it’s best to avoid highly-refined seed oils like soybean oil, corn oil, and canola oil as much as possible.

  • Butter: 0 grams per tablespoon
  • Ghee: 0 grams per tablespoon
  • Avocado oil: 0 grams per tablespoon
  • Olive oil: 0 grams per tablespoon
  • Coconut oil: 0 grams per tablespoon
  • Tallow: 0 grams per tablespoon
  • Lard: 0 grams per tablespoon
  • Bacon fat: 0 grams per tablespoon
  • Creamy salad dressings (like ranch): 2 grams per 2 tablespoons
  • Hollandaise sauce: 0 grams per tablespoon
  • Bearnaise sauce: 1 gram per 2 tablespoons
  • Buffalo sauce: 1 gram per 2 tablespoons

Baked Goods

Generally, baked goods aren’t keto-friendly. However, there’s now a huge market for keto products and you may be able to find keto cakes, cookies, pastries, and breads that are low in net carbs.

Even if they’re labeled “keto,” though, it’s important to check the Nutrition Facts panel and the ingredient list to ensure that these foods are a good fit for your needs.

Spices & Herbs

Most spices and herbs are keto, especially since they’re typically used only in small quantities.

  • Salt: 0 grams per teaspoon
  • Pepper: 0 grams per teaspoon
  • Thyme: 0 grams per teaspoon
  • Turmeric: 0 grams per teaspoon
  • Celery seed: 0 grams per teaspoon
  • Chili powder: 0 grams per teaspoon
  • Ginger: 0 grams per teaspoon
  • Lemon grass: 0 grams per teaspoon
  • Oregano: 0 grams per teaspoon
  • Cilantro: 0 grams per teaspoon
  • Pepper flakes: 0 grams per teaspoon
  • Cinnamon: 0 grams per teaspoon
  • Paprika: 0 grams per teaspoon
  • Cumin: 0 grams per teaspoon
  • Fennel: 0 grams per teaspoon
  • Dill: 0 grams per teaspoon
  • Parsley: 0 grams per teaspoon
  • Sage: 0 grams per teaspoon
  • Rosemary: 0 grams per teaspoon
  • Bay leaf: 0 grams per teaspoon
  • Cayenne: 0 grams per teaspoon
  • Basil: 0 grams per teaspoon


While sugar is off the table on keto, there are several alternative sweeteners that are zero-calorie and zero-carb.

  • Allulose: 0 grams per teaspoon
  • Erythritol: 0 grams per teaspoon
  • Stevia: 0 grams per teaspoon
  • Monk fruit: 0 grams per teaspoon


For the most part, sugary drinks like fruit juice, milk, sugar-sweetened sodas, and other sugary drinks like tea or punch are the only beverages off-limits on keto.

  • Diet sodas: 0 grams per can (however, many of these are made with artificial sweeteners)
  • Sparkling water: 0 grams per cup
  • Unsweetened tea: 0 grams per cup
  • Coffee: less than 1 gram per cup
  • Water: 0 grams per cup
  • Unsweetened plant-based milk alternatives: 1-5 grams per cup


Condiments and sauces can be a sneaky source of hidden sugars, but the ones listed below are usually fine for keto.

  • Mayonnaise: 0 grams per tablespoon
  • Pickles: 1 gram per half cup
  • Mustard: 0 grams per teaspoon
  • Hot sauce: 0 grams per teaspoon


Here are some other keto-friendly foods that don’t fit neatly into any other categories. As a reminder, for many of these products there can be variations in carb content between brands and flavors, so always verify its keto-friendly status using the Nutrition Facts panel.

  • Vinegar: 0 grams per tablespoon
  • Bone broth: 5 grams per cup
  • Extra-dark chocolate: 5 grams per half an ounce
  • Protein powder: 1-3 grams per scoop

Foods to Avoid on a Keto Diet

Here are the foods that you need to strictly avoid on keto because of their high carb content.

This isn’t a complete list. There are several packaged foods that are too high in carbs for keto. When in doubt, be sure to check the Nutrition Facts label.


  • Bread: 13 grams per slice
  • Pasta: 40 grams per cup, cooked
  • Crackers: 18 grams per half cup
  • Rice: 22 grams per half cup
  • Oatmeal: 23 grams per cup
  • Quinoa: 29 grams per cup
  • Flour tortillas: 20 grams per medium tortilla


  • Milk: 11 grams per cup
  • Ice cream: 34 grams per cup
  • Flavored yogurt: 17 grams per cup
  • Starchy Vegetables
  • Corn: 24 grams per cup
  • Corn tortillas: 9 grams per tortilla
  • Potatoes: 32 grams per medium potato
  • Sweet potatoes: 26 grams per medium potato
  • Butternut squash: 9 grams per half cup
  • Acorn squash: 12 grams per half cup

Sugary Fruits

  • Apples: 19 grams per medium apple
  • Bananas: 24 grams per medium banana
  • Kiwis: 8 grams per kiwi
  • Pears: 18 grams per medium pear
  • Blueberries: 18 grams per cup
  • Grapes: 26 grams per cup
  • Oranges: 12 grams per medium orange

Sugary Beverages

  • Sugary sodas: 52 grams per 12 ounce can
  • Orange juice: 25 grams per cup
  • Apple juice: 27 grams per cup
  • Grape juice: 37 grams per cup
  • Sweetened tea: 48 grams per 20 ounce bottle
  • Chocolate milk: 24 grams per cup
  • Syrups, Jams, and Spreads
  • Pancake syrup: 27 grams per 2 tablespoons
  • Maple syrup: 26 grams per 2 tablespoons
  • Honey: 17 grams per tablespoon
  • Fruit jam/jelly/preserves: 13 grams per tablespoon
  • Chocolate hazelnut spread: 21 grams per 2 tablespoons
  • Chocolate syrup: 24 grams per 2 tablespoons
  • Agave syrup: 16 grams per tablespoon


  • Black beans: 13 grams per half cup
  • Kidney beans: 14 grams per half cup
  • Lima beans: 12 grams per half cup
  • Pinto beans: 15 grams per half cup
  • Lentils: 14 grams per half cup
  • Chickpeas: 13 grams per half cup
  • Peas: 8 grams per half cup
  • Traditional Pastries and Sweets
  • Cake: 43 grams per slice
  • Cupcakes: 25 grams per cupcake
  • Muffins: 51 grams per medium muffin
  • Cookies: 11 grams per cookie
  • Chocolate candy bar: 31 grams per package
  • Fruit-flavored candy: 26 grams per package

Keto Food List Leaflet

Want to keep this list of keto foods as a handy reference guide on your phone, or in your kitchen? Enter your email below and we’ll send you a copy that’s ready to be saved or printed.

1 References

United States Department of Agriculture (USDA) FoodData Central


81 thoughts on “Keto Diet Food List: What to Eat and What to Avoid on Keto

      1. 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!

  1. 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.

  2. 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?

    1. 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!

  3. 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

    1. 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

  4. 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?

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

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

    1. 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:)

    1. 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.

  6. I was looking at some of your blog posts on this website and I believe this website is real informative!
    Keep on posting.

  7. 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?

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

  8. 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!!

  9. 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

  10. 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

  11. 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.

  12. 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!!

  13. 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

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

  15. 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.

  16. 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!

  17. 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

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

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

  20. Aren’t you supposed to avoid legumes? Doesn’t that exclude peanuts and consumption of peanut butters?

  21. Hi Rachel,
    Great info any suggestions as to any type of bread that can be included in the keto diet made out of the nuts ?

  22. Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.

    One thing that really helped me get started was having access to a quality ketogenic diet cookbook.

    Recently I found one that offers 148 ketogenic recipes complete with meal planning tips.

    It also provides you with handy list of high-carb foods to avoid and advice on how to neutralize your cravings for those foods.

  23. Rachel,
    Thank you for such a wonderful informative article. You give everyone all this knowledge for free & people still want more. Give me printable versions of food list & protein charts. Come on people do a little leg work yourself, show some initiative. If you can’t your not going to be disciplined enough to make this diet work. There are links above to get free meal plans & more keto info. I’ve lost 60 lbs in 10 months & changed my life. My single best piece of advise? Buy a good keto info & recipe book. Key word in last sentence is “GOOD”. Hard copy for instant reference. Worth its weight in gold.

  24. Thanks for the massive amount of info you have given…..

    Do you have a link to they type of no sugar drinks that are ok to consume on keto….ie is coke no sugar ok

  25. The list and detailed information is simply wonderful.. i’m very new to Keto…and have kicked myself out of ketosis several times in the past 3 weeks, (once due to a cheat and twice due to ignorance)… Learning so much about total vs net carbs and getting over my fear of eating more fat!!

    Wonderful information, thank you so very much… have subscribed for further information, tips and recipes.

  26. Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.

    One thing that really helped me get started was having access to a quality ketogenic diet cookbook.

    Recently I found one that offers 148 ketogenic recipes complete with meal planning tips.

    It also provides you with handy list of high-carb foods to avoid and advice on how to neutralize your cravings for those foods.

    The recipes are amazing and there’s enough recipes there to keep you from getting bored with your diet.

    I highly recommend it.

  27. Thank you SO much for the breakdown. This is an excellent list that I am going to take with me to the store from now on. I haven’t started on the diet as of yet because I was trying to put a grocery list together. This list has been one of VERY few that have the foods and the guided amount without having to pay an absurd amount of money for a list of food you can and cant eat. There weren’t any recommended amounts to eat for the meat section and wanted to know if you had any recommendations for portions. Thanks again for taking time to get wonderful information out there.

  28. Thank you for such a detailed and well written article.

    The only thing missing from my POV was the same table for meat, fish, chicken & eggs. Other than that, this is the most comprehensive and detailed article I have read so far….I’m new to keto so still researching heaps.

    Thanks so much for breaking it down and keeping it simple!!!

  29. I still concerned over trying to understand all 75% of this diet should be fat and how to measure it. I have the carb part down and I pretty should on the protein part.. Can anyone please help

  30. This is a great article for anyone who is interested in KETO. I have been doing it for a month. Although I have NOT been really disciplined on the stuff for my intake, I lost about 7 lbs so far. Anyway, I am using an organic Stevia sweetener powder. Is it ok to use or it should be the Stevia liquid?



  31. Hi
    Just viewed the article and it is very informative since I will be a beginner starting Keto. This helped me tremendously on what to purchase and look for to successfully accomplish my weight goals. Thanks again for sharing your knowledge and breaking it down so people like me can fully understand how it works.

  32. Very detailed and you have answered a lot of my questions…thank you. i can confidently start my Keto journey now. Hoping for the best.

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