20 Foods to Eat on the Keto Diet

The ketogenic (keto) diet is a low carb, high fat diet. It’s gaining popularity due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions.

Some people on keto count their total carb intake, while others count net carbs. Net carbs refer to total carbs minus fiber, which is indigestible and therefore cannot be broken down and absorbed by your body.

Here are 20 healthy foods to eat on the keto diet.

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium.

However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.

Additionally, fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes.

Frequent fish intake is also linked to improved brain health and a decreased risk of disease.

Meat and poultry are considered staple foods on the keto diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet, according to a 2016 study.

Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.

In addition, eggs have been shown to trigger hormones that increase feelings of fullness.

It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health.

Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease.

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Just 1 oz (28 g) of cheddar cheese provides 1 g of carbs, 6 g of protein, and a good amount of calcium.

Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, it may even help protect against this condition.

In addition, research suggests that eating cheese regularly may help increase strength and reduce the loss of muscle mass that occurs with aging.

Here are some cheeses that are lower in carbs for a keto diet.

• blue cheese
• Brie
• Camembert
• cheddar
• chevre
• Colby jack
• cottage cheese
• cream cheese
• feta
• goat cheese
• halloumi
• Havarti
• Limburger
• Manchego
• mascarpone
• mozzarella
• Muenster
• Parmesan
• pepper jack
• provolone
• Romano
• string cheese
• Swiss cheese

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.

Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Despite this, it’s best to enjoy them in moderation.

That said, research on how saturated fats affect heart disease and stroke is inconclusive. More research is needed.

Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.

Consider using unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto.

Additionally, limit oat milk. Even unsweetened oat milk is too high in carbs to be keto-friendly.

Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.

In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs like oregano and rosemary add ample flavor with almost no carbs.

Here are some keto-friendly leafy greens:

• Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.

Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.

Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs.

Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage.

Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

What’s more, low carb veggies make great substitutes for high carb foods.

For instance, you can turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies like jicama and turnips make great substitutes for roasted potatoes or French fries.

Here are some other examples of keto-friendly vegetables.

Nuts and seeds are high in fat and low in carbs.

Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.

Furthermore, nuts and seeds are high in fiber, which can help you feel full, lower your calorie intake, and reduce your risk of chronic diseases.

Most nuts and seeds are low in net carbs, but the amount varies widely by type. Some keto-friendly nut and seed options to consider include:

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.

These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.

Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight and diabetes management.

Shirataki noodles come in various shapes, including rice, fettuccine, and linguine. They can be swapped for regular noodles in almost all recipes.

Dark chocolate and cocoa are delicious sources of antioxidants.

Research suggests that dark chocolate may help reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy.

You can eat chocolate on keto, but it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.

Olive oil provides impressive benefits for your heart.

It’s high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels.

As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and mayonnaise. It’s also best to use olive oil for low heat cooking or add it to dishes after they’ve been cooked.

Butter and ghee are good fats to include while on the keto diet. Butter and ghee are also carb-free.

Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking.

Like other types of full fat dairy, butter doesn’t appear to be as harmful to health as previously thought.

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.

Coffee may also reduce the risk of diabetes, though more research is needed to understand this link.

Adding cream or half-and-half to coffee or tea is fine, but limit “light” versions because they’re typically made with nonfat milk and high carb flavorings.

If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.

These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs.

However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly.

The keto diet may help with weight management, blood glucose regulation, and other health goals. However, its low carb and high fat approach may seem overly restrictive, especially at first.

Nonetheless, this eating pattern accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range.

To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods. Consider speaking with a doctor before trying a keto diet to make sure it’s right for you.