Complete Keto Food List: What to Eat & Avoid

Your ultimate guide to keto-friendly foods. Know exactly what to buy, what to avoid, and how to make smart food choices that keep you in ketosis.

Quick Reference: Keto Food Rules

  • Eat: Meat, fish, eggs, low-carb vegetables, healthy fats, nuts, seeds
  • Moderate: Berries, full-fat dairy, dark chocolate (85%+)
  • Avoid: Grains, sugar, starchy vegetables, most fruits, processed foods
  • Daily Target: 20-50g net carbs to maintain ketosis

Keto-Friendly Foods: The Complete List

Proteins: The Foundation of Keto

Meat (0g net carbs per 100g)

  • Beef: Steaks, ground beef, roasts (choose fattier cuts)
  • Pork: Chops, bacon, pork belly, sausage (check labels)
  • Lamb: Chops, leg, shoulder
  • Poultry: Chicken thighs, wings, duck, turkey (with skin)
  • Game: Venison, bison, elk
  • Organ Meats: Liver, heart, tongue (nutrient-dense!)

Fish & Seafood (0-2g net carbs per 100g)

  • Fatty Fish: Salmon, mackerel, sardines, herring (omega-3 rich)
  • White Fish: Cod, halibut, trout, mahi-mahi
  • Shellfish: Shrimp, crab, lobster, clams, mussels
  • Other Seafood: Oysters, squid, octopus

Note: Oysters and mussels have slightly more carbs (4-6g per 100g), so enjoy in moderation.

Eggs (0.6g net carbs per large egg)

Eggs are the perfect keto food! Eat the whole egg - the yolk contains most of the nutrients.

  • Chicken eggs (any style: scrambled, fried, boiled, poached)
  • Duck eggs (higher fat content)
  • Quail eggs

Healthy Fats & Oils: Your Primary Fuel

  • Butter & Ghee: Grass-fed preferred (0g carbs)
  • Olive Oil: Extra virgin for salads (0g carbs)
  • Coconut Oil: Great for cooking, rich in MCTs (0g carbs)
  • Avocado Oil: High smoke point, versatile (0g carbs)
  • MCT Oil: Pure ketone-boosting oil (0g carbs)
  • Animal Fats: Lard, tallow, duck fat (0g carbs)
  • Avocados: 2g net carbs per 100g
  • Olives: 3g net carbs per 100g

Never Guess Again - Scan with Keeto

Not sure about a product at the grocery store? Use Keeto's barcode scanner to:

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  • Build a personalized database of your favorite keto foods
  • Discover hidden carbs before you buy

Low-Carb Vegetables: Eat Freely

Focus on vegetables that grow above ground. Net carbs per 100g:

Leafy Greens (0-2g net carbs)

  • Spinach (1g)
  • Lettuce (1g)
  • Kale (5g)
  • Arugula (2g)
  • Swiss chard (1g)
  • Bok choy (1g)
  • Collard greens (2g)
  • Watercress (0g)
  • Cabbage (3g)

Cruciferous Vegetables (3-5g net carbs)

  • Broccoli (4g)
  • Cauliflower (3g)
  • Brussels sprouts (5g)
  • Asparagus (2g)
  • Green beans (4g)
  • Zucchini (3g)

Other Keto Vegetables (2-6g net carbs)

  • Mushrooms (2g)
  • Bell peppers (4g)
  • Cucumber (3g)
  • Celery (1g)
  • Tomatoes (3g - technically a fruit)
  • Radishes (2g)
  • Eggplant (3g)
  • Onions (7g - use sparingly)
  • Garlic (use for flavor, not volume)
  • Spaghetti squash (5g)

Dairy Products: Choose Full-Fat

Excellent Choices (0-4g net carbs per 100g)

  • Hard Cheeses: Cheddar (1g), parmesan (3g), Swiss (1g), gouda (2g)
  • Soft Cheeses: Brie (0g), cream cheese (4g), mozzarella (2g), feta (4g)
  • Heavy Cream: 3g per 100ml - perfect for coffee and cooking
  • Butter: 0g - use generously
  • Sour Cream: 3g per 100g

Moderate (5-7g net carbs per 100g)

  • Full-Fat Greek Yogurt: 5g (plain, unsweetened only)
  • Cottage Cheese: 5g (watch portions)

Avoid

  • Milk (too high in lactose/sugar)
  • Low-fat dairy (higher carbs, less satisfying)
  • Sweetened yogurts (loaded with sugar)

Nuts & Seeds: Portion Control Required

Net carbs per 100g (about 3.5 oz):

Best Keto Nuts (Low Carb)

  • Macadamia nuts (5g) - THE keto nut
  • Pecans (4g)
  • Brazil nuts (4g)
  • Hazelnuts (7g)
  • Walnuts (7g)
  • Almonds (9g)

Moderate (Watch Portions)

  • Peanuts (8g) - technically a legume
  • Cashews (27g) - very high, limit severely
  • Pistachios (18g) - easy to overeat

Keto Seeds

  • Chia seeds (2g net carbs per 100g)
  • Flax seeds (2g net carbs per 100g)
  • Hemp seeds (2g net carbs per 100g)
  • Pumpkin seeds (11g net carbs per 100g)
  • Sunflower seeds (11g net carbs per 100g)
  • Sesame seeds (12g net carbs per 100g)

Berries: The Only Keto-Friendly Fruit

Net carbs per 100g - enjoy in small portions:

  • Raspberries: 5g (best choice)
  • Blackberries: 5g
  • Strawberries: 6g
  • Blueberries: 12g (higher, limit to 30-40g serving)

Use berries as garnish or occasional treats, not as meal staples.

Condiments & Seasonings

Keto-Friendly (0-2g per serving)

  • Salt (use liberally on keto)
  • Pepper
  • Herbs (fresh or dried)
  • Spices (most are fine)
  • Mayonnaise (full-fat, 0g)
  • Mustard (1g per tbsp)
  • Hot sauce (check labels)
  • Sugar-free soy sauce
  • Apple cider vinegar
  • Lemon/lime juice (small amounts)

Watch Out For

  • Ketchup (4g per tbsp - high sugar)
  • BBQ sauce (loaded with sugar)
  • Teriyaki sauce (very high sugar)
  • Sweet chili sauce
  • Honey mustard

Always scan condiments with Keeto - they're full of hidden carbs!

Foods to Avoid on Keto

Grains & Starches (Completely Avoid)

  • Bread (all types)
  • Pasta
  • Rice (white, brown, wild)
  • Cereal & oatmeal
  • Quinoa
  • Wheat
  • Corn
  • Barley
  • Rye
  • Crackers & chips

Sugar & Sweets (Completely Avoid)

  • Table sugar
  • Candy & chocolate (except 85%+ dark)
  • Cookies & cakes
  • Ice cream (regular)
  • Honey & agave
  • Maple syrup
  • Soda & juice
  • Energy drinks (sweetened)

High-Carb Vegetables (Avoid)

  • Potatoes (20g per 100g)
  • Sweet potatoes (17g per 100g)
  • Corn (19g per 100g)
  • Peas (14g per 100g)
  • Carrots (7g per 100g - use sparingly)
  • Beets (7g per 100g)

Most Fruits (Too High in Sugar)

  • Bananas (20g per 100g)
  • Apples (11g per 100g)
  • Oranges (9g per 100g)
  • Grapes (16g per 100g)
  • Mango (13g per 100g)
  • Pineapple (11g per 100g)
  • Watermelon (7g per 100g)
  • Dried fruit (extremely high)

Legumes (High Carb)

  • Beans (black, kidney, pinto)
  • Lentils
  • Chickpeas
  • Hummus

Your Keto Shopping Companion

The grocery store is full of misleading labels and hidden carbs. "Low-carb" doesn't always mean keto-friendly. Use Keeto to:

  • Scan everything: Instant net carb calculation for any barcode
  • Smart verdicts: Know immediately if it fits your daily budget
  • Build favorites: Create a database of your trusted keto products
  • Shopping lists: Organize your keto grocery trips

Keto Food List Shopping Tips

1. Shop the Perimeter

Fresh meat, seafood, eggs, and vegetables are usually on the outer edges of grocery stores. The center aisles are packed with processed, high-carb foods.

2. Read Every Label

Marketing terms like "natural," "healthy," or "low-carb" don't guarantee keto-friendly. Always check the nutrition facts. Better yet, scan with Keeto for instant verification.

3. Calculate Net Carbs

Net Carbs = Total Carbs - Fiber - Sugar Alcohols (if applicable). This is what counts for ketosis. Keeto does this math automatically!

4. Watch for Hidden Sugars

Sugar has dozens of names: maltodextrin, dextrose, corn syrup, evaporated cane juice, etc. If it ends in "-ose," it's probably sugar.

5. Don't Fear Fat

Choose fattier cuts of meat, full-fat dairy, and don't remove chicken skin. Fat is your friend on keto!

Sample Keto Day Using This Food List

Breakfast (4g net carbs):
3 eggs scrambled in butter + 2 slices bacon + 1/2 avocado + spinach

Lunch (6g net carbs):
Grilled chicken thigh + Caesar salad with parmesan and olive oil dressing + 10 olives

Snack (3g net carbs):
30g macadamia nuts + 2 oz cheddar cheese

Dinner (8g net carbs):
Ribeye steak + butter-roasted broccoli + side salad with blue cheese dressing

Total: 21g net carbs

Make Keto Food Choices Easy

Download Keeto and scan any food product to know instantly if it belongs on your keto food list. No more guessing, no more hidden carbs.

Frequently Asked Questions

Can I eat fruit on keto?

Only small portions of berries (raspberries, blackberries, strawberries). Most fruits are too high in sugar to maintain ketosis.

Are carrots keto-friendly?

Carrots have 7g net carbs per 100g. You can use small amounts for flavor, but they're not ideal for daily consumption on strict keto.

What's the best keto vegetable?

Leafy greens (spinach, lettuce, arugula) are the best - extremely low in carbs and high in nutrients. Avocado is also perfect with only 2g net carbs and healthy fats.

Can I drink milk on keto?

No. Regular milk has 12g carbs per cup from lactose (milk sugar). Use heavy cream, unsweetened almond milk, or coconut milk instead.

Are diet sodas keto-friendly?

Technically yes (0g carbs), but artificial sweeteners can trigger cravings and may affect ketosis in some people. Water, coffee, and tea are better choices.

What if I don't know the carb count of a food?

Use the Keeto app! Scan the barcode for instant net carb information. For fresh produce without barcodes, search the app's database or check USDA nutrition data.

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