Keto foods include low-carb foods that are higher in fat and protein, like seafood, eggs, and low-carb produce, while restricting foods and drinks high in carbs, like grains, sugary drinks, and many fruits.
When following the keto diet, a person restricts their total carbohydrate intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs.
Seafoods like salmon and sardines contain the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fats have powerful anti-inflammatory effects and support cardiovascular and neurological health.
Most seafood is carb-free and is rich in protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D, all of which play critical roles in health.
Here are a few keto-friendly seafood choices:
- Salmon: A 3-ounce (oz) serving of wild-caught salmon contains 0 carbs, 21.6 grams (g) of protein, and 6.91 g of fat
- Sardines: A 3.75-oz can of sardines contains 0 carbs, 22.6 g of protein, and 10.5 g of fat
- Trout: A 3-oz serving provides 0 carbs, 22.6 g of protein, and 7.2 g of fat
Meat and poultry products, like steak, organ meats, and chicken, are common energy sources for low-carb diets like the keto diet. These foods also tend to be high in vitamins and minerals like B12 and iron.
Here are a few meat and poultry options to eat when following the keto diet:
- Beef liver: A 3-oz serving provides 4.36 g of carbs, 24.7 g of protein, and 4.47 g of fat
- Chicken breast: A 4-oz serving of skinless chicken breast provides 0 carbs, 26 g of protein, and about 1 g of fat
- Ground beef: A 3-oz serving contains less than 1 g of carbs, 21.8 g of protein, and 12.3 g of fat
Two eggs provide less than 1 gram of carbs, 12.52 grams of protein, and 13.62 grams of fat. Eggs are also rich in essential nutrients like B12, selenium, and vitamin A.
Whole eggs are the best choice for people on keto diets, as egg yolks are concentrated in vitamins and minerals, as well as fat.
You can pair eggs with other low-carb ingredients like cheese, low-carb vegetables, and avocados.
Choose unsweetened, higher-fat dairy products, like whole milk yogurt and cheeses, to reduce your carb intake and maintain a keto-friendly macronutrient ratio.
Here are a few keto-friendly dairy options:
- Blue cheese: A 1-oz serving contains less than 1 g of carbs, 6.1 g of protein, and 8.1 g of fat
- Cheddar cheese: A 1-oz serving contains less than 1 g of carbs, 6.8 g of protein, and 9.5 g of fat
- Greek yogurt: A 6-oz serving of whole milk, plain Greek yogurt contains 6.77 g of carbs, 15.3 g of protein, and 5 g of fat
- Kefir: One cup of whole-milk kefir provides 11 g of carbs, 12 g of protein, and 7.99 g of fat
- Ricotta cheese: A one-half-cup serving of whole milk ricotta cheese contains 9.02 g of carbs, 9.35 g of protein, and 12.6 g of fat
Prioritizing fat-rich ingredients, like oils and butter, can help you reach your daily fat intake goals.
Here are a few carb-free fats to include on the keto diet:
- Avocado oil: One tablespoon (tbsp) provides 14 g of fat
- Butter: One tbsp of grass-fed butter contains 12 g of fat
- Olive oil: One tbsp provides 14 g of fat
Non-starchy vegetables are low in carbs and high in fiber, a nutrient that’s important for digestive health. Because the keto diet is so low in carbohydrates, many keto dieters fail to hit the recommended daily fiber intake goal of 28 grams per day.
Here are a few keto-friendly vegetables:
- Artichokes: One cooked medium-sized artichoke provides 13.4 g of carbs and 6.91 g of fiber
- Asparagus: One cup of cooked asparagus contains 7.4 g of carbs and 3.6 g of fiber
- Collard greens: One cup of cooked collard greens contains 7.5 g of carbs and 5.59 g of fiber
- Mushrooms: One cup of cooked white button mushrooms provides 8.25 g of carbs and 3.43 g of fiber
When following a keto diet, you must limit high-carb foods to reach and maintain ketosis. While most fruits are high in carbs, you can enjoy a few low-carb, high-fiber options on a keto diet.
Here are a few keto-friendly fruit options:
- Avocados: One-half of an avocado contains 8.5 g of carbs, 14.7 g of fat, and 6.75 g of fiber
- Blackberries: One cup of blackberries provides 13.8 g of carbs and 7.63 g of fiber
- Coconut: A 1-oz serving of unsweetened dried coconut meat provides 6.69 g of carbs, 18.3 g of fat, and 4.62 g of fiber
Nuts and seeds are generally low in carbs yet high in fiber, vitamins, and minerals like calcium and magnesium, which are in high demand while on a keto diet.
Here are a few nuts and seeds that can fit into a keto diet:
- Chia seeds: A 1-oz serving contains 11.9 g of carbs, 8.7 g of fat, and 9.7 g of fiber
- Hemp seeds: A 1-oz serving contains 2.6 g of carbs, 14.6 g of fat, and 1.2 g of fiber
- Macadamia nuts: A 1-oz serving contains 3.91 g of carbs, 21.5 g of fat, and 2.44 g of fiber
- Pecans: A 1-oz serving contains 3.94 g of carbs, 20.4 g of fat, and 2.72 g of fiber
When you’re on a keto diet, restrict high-carb foods to stay within your keto macros. This means significantly limiting high-carb foods and drinks, such as:
- Bread and high-carb baked goods: Rolls, bagels, and tortillas
- Carb-rich snack foods: Chips, crackers, and granola bars
- Grains and pasta: Rice, oats, and noodles
- Higher-carb alcoholic drinks: Beer and sugary mixed drinks
- Legumes: Black beans, lentils, and chickpeas
- Most fruits and fruit juice: Grapes, dried fruit, pineapple, bananas, and orange juice
- Starchy vegetables: Potatoes, sweet potatoes, and butternut squash
- Sugary condiments: Sugary salad dressings, ketchup, and barbecue sauce
- Sweetened drinks: Soda, smoothies, sugary coffee drinks, and energy drinks
- Sweeteners and sugary foods: Table sugar, agave, ice cream, cakes, and sugary cereals
You can still enjoy small portions of some high-carb foods as long as you stay within your allotted daily carb intake range.
Consult with a healthcare provider, like a registered dietitian (RD), to design a keto diet that’s nutritionally complete and meets your specific health needs.
Other suggestions include the following:
- Be sure the diet is appropriate for you: The keto diet is not healthy for some people, like people with uncontrolled type 2 diabetes. Also, studies have found that less restrictive low-carb diets are easier to follow long-term.
- Choose nutrient-rich foods: Studies show that many people who follow keto diets fall short of their daily needs for several nutrients, including fiber, calcium, and some B vitamins.
- Consult a nutritionist: A ketogenic diet must be carefully planned to meet your nutritional needs and reduce the risk of keto-related side effects, like constipation. This means adding foods high in fiber, vitamins, and minerals, like low-carb vegetables, high-fat dairy products, and nuts and seeds.
The keto diet is a low-carb, high-fat diet that restricts several types of foods. To reach and maintain ketosis while meeting your daily nutrition needs, eat a variety of keto-friendly foods that still provide essential nutrients like fiber, calcium, B vitamins, and more.
Foods like seafood, high-fat dairy products, low-carb vegetables, and healthy oils are nutrient-rich and can be consumed on the keto diet.