Keto Food List

Don’t guess what foods are high in carbs, use this list to determine what you should (and shouldn’t) be eating on the Keto Diet.

Nutritional Ketosis (or the Keto Diet) is simply the process of counting your macronutrient intake. Macronutrients include: Fat, Protein, and Carbohydrates. 

Tracking Food Macros

Tracking your macros is important while trying to remain in Ketosis. Get an app and get ready to pay close attention to exactly what you’re consuming. Once you get a rhythm down, you’ll know exactly what to eat. In fact, you’ll feel it, your body will tell you (and this comes from experience). 

Fat: 70-80% (1 Gram = 9 Calories)

Protein: 15-25% (1 Gram = 4 Calories)

Carbs: 5% (1 Gram = 4 Calories)

Good Keto = Real Food

The most important aspect of a high quality Keto Diet is to ensure you’re meeting your macros with real food. We believe strongly you should consume foods approved in a Paleo Diet. This food list includes everything found in a Paleo Diet – showing what would be ideal to consume when maintaining nutritional ketosis.   Not Keto Considered Okay / Not Perfect Keto 

From the Animal (All Varieties)

  • Grass-fed and Finished
  • Forage Fed
  • Wild Harvested
  • Wild Caught
  • Trapped
  • Eggs
  • Grass-fed Gelatin
  • Grass-fed Collagen
  • Grass-fed Broth
  • Grass-fed Ghee

Healthy Fats

  • Avocado Oil
  • Avocados
  • Butter
  • Clarified Butter (ghee)
  • Coconut flesh
  • Coconut Milk
  • Coconut Oil
  • Duck Fat
  • Lamb Fat
  • Lard
  • Macadamia oil
  • Mackerel
  • Nut Butters
  • Olive Oil
  • Palm Shortening
  • Red Palm Oil
  • Salmon
  • Sardines
  • Tallow
  • Veal Fat
  • Walnut Oil

Vegetables

  • Acorn Squash – No (Fat .1/ Protein 1.1/ Net Carbs 13) Per Cup
  • Artichokes – Yes/No (Fat .2/ Protein 4.2/ Net Carbs 6) Per Artichoke
  • Arugula – Yes (Fat .1/ Protein .5/ Net Carbs .4) Per Cup
  • Asparagus – Yes (Fat .2/ Protein 3/ Net Carbs 2) Per Cup
  • Avocados (even though it’s technically a fruit) Yes (Fat 21/ Protein 3/ Net Carbs 2) Per Cup
  • Beet Top – Yes (Fat 0/ Protein 2/ Net Carbs 0) 100 grams
  • Beets – No (Fat .2/ Protein 2/ Net Carbs 9) Per Cup
  • Bell Peppers – No (Fat .1/ Protein 1.1/ Net Carbs 15) Per Cup
  • Bok Choy  – Yes (Fat .1/ Protein 1/ Net Carbs .8) Per Cup
  • Broccoli – Yes/No (Fat .3/ Protein 2.6/ Net Carbs 3.6) Per Cup
  • Brussels Sprouts – Yes/No (Fat .3/ Protein 3/ Net Carbs 4.7) Per Cup
  • Buttercup Squash – No (Fat .2/ Protein 1/ Net Carbs 8.3) Per Cup
  • Butternut Squash – No (Fat .1/ Protein 1.4/ Net Carbs 13.2) Per Cup
  • Cabbage – Yes (Fat .1/ Protein 1/ Net Carbs 2) Per Cup
  • Carrots – No (Fat .3/ Protein 1.2/ Net Carbs 8.5) Per Cup
  • Cassava (Yuca Root) – No (Fat .6/ Protein 2.8/ Net Carbs 74) Per Cup
  • Cauliflower – Yes/No (Fat .3/ Protein 2/ Net Carbs 3) Per Cup
  • Celery – Yes (Fat 0/ Protein 0/ Carbs 0) Per Stalk
  • Chicory – Yes (Fat 0/ Protein 2/ Net Carbs 1) Per 100g
  • Collard Greens – Yes/No (Fat 0/ Protein 2/ Net Carbs 2) Per 100g
  • Cucumber Yes/No (Fat .1/ Protein .7/ Net Carbs 3) Per Cup
  • Dandelion – Yes (Fat .4/ Protein 1.5/ Net Carbs 3) Per Cup
  • Eggplant – No (Fat .2/ Protein 1/ Net Carbs 3) Per 100g
  • Endive – Yes (Fat .2/ Protein 1.3/ Net Carbs .3) Per 100g
  • Green Onion – Yes (Fat 0/ Protein .3/ Net Carbs .7) Per 100g
  • Jerusalem Artichokes – No (Fat 0/ Protein 3/ Net Carbs 23.6) Per 100g
  • Kale – Yes/No (Fat .6/ Protein 2.9/ Net Carbs 3.4) Per Cup
  • Kohlrabi – Yes (Fat .1/ Protein 1.7/ Net Carbs 2.4) Per 100g
  • Leeks – No (Fat .3/ Protein 1.5/ Net Carbs 12.2) Per 100g
  • Lettuce – Yes (Fat .2/ Protein 1.4/ Net Carbs 1.6) Per 100g
  • Mustard Greens – Yes (Fat .4/ Protein 2.9/ Net Carbs .5) Per 100g
  • Okra – Yes/No (Fat .2/ Protein 1.9/ Net Carbs 3.8) Per 100g
  • Onions – Yes/No (Fat .1/ Protein 1.1/ Net Carbs 7.3) Per 100g
  • Parsnips – No (Fat .3/ Protein 1.2/ Net Carbs 13.1) Per 100g
  • Pumpkin – No (Fat .1/ Protein 1/ Net Carbs 6.5) Per Cup
  • Radicchio – No (Fat .1/ Protein .6/ Net Carbs 7.6) Per Cup
  • Radish – Yes (Fat .1/ Protein .8/ Net Carbs 1.8) Per 100g
  • Rapini – Yes (Fat .2/ Protein 1.3/ Net Carbs 0) Per 100g
  • Rutabaga – Yes/No (Fat .2/ Protein 1.1/ Net Carbs 6.7) Per 100g
  • Seaweeds – No (Fat .6/ Protein 1.7/ Net Carbs 8.7) Per 100g
  • Spaghetti Squash – No (Fat .6/ Protein .6/ Net Carbs 5.5) Per Cup
  • Spinach – Yes (Fat .4/ Protein 2.9/ Net Carbs 1.4) Per 100g
  • Sweet Potatoes – No (Fat .1/ Protein 1.6/ Net Carbs 17) Per 100g
  • Swiss Chard – Yes (Fat .2/ Protein 1.8/ Net Carbs 2.1) Per 100g
  • Tomatoes – Yes/No (Fat .9/ Protein .9/ Net Carbs 2.7) Per 100g
  • Turnip Greens – Yes/No (Fat .3/ Protein 1.5/ Net Carbs 3.8) Per 100g
  • Turnips – Yes/No (Fat .1/ Protein .9/ Net Carbs 4.2) Per 100g
  • Watercress – Yes (Fat .1/ Protein 2.3/ Net Carbs .8) Per 100g
  • Yams – No (Fat .2/ Protein 1.5/ Net Carbs 23.9) Per 100g
  • Yellow Crookneck Squash – Yes/No (Fat .2/ Protein .9/ Net Carbs 2.1) Per 100g
  • Yellow Summer Squash – Yes/No (Fat .2/ Protein .9/ Net Carbs 2.1) Per 100g
  • Zucchini – Yes/No (Fat .3/ Protein 1.2/ Net Carbs 2.1) Per Cup

Nuts & Seeds

  • Almonds – 77% Fat
  • Brazil Nuts – 91% Fat
  • Cashews – 69% Fat
  • Chestnuts – 10% Fat
  • Chia seeds – 53% Fat
  • Flax Seeds – 70% Fat
  • Hazelnuts – 87% Fat
  • Macadamia Nuts – 95% Fat
  • Pecans – 87% Fat
  • Pine Nuts – 91% Fat
  • Pistachios – 73% Fat
  • Pumpkin Seeds (pepitas) – 38% Fat 
  • Sesame Seeds – 78% Fat
  • Sunflower Seeds – 79% Fat
  • Walnuts – 90% Fat

Fruits

  • Apples
  • Apricot
  • Bananas
  • Blackberry
  • Blueberry
  • Cantaloupe
  • Cherries
  • Coconut
  • Cranberry
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarines
  • Olives
  • Oranges
  • Papaya
  • Passion Fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plantains
  • Plums
  • Pomegranates
  • Raspberry
  • Strawberry
  • Tangerine
  • Watermelon

Mushrooms

  • Button Mushroom
  • Chanterelle
  • Crimini
  • Morel
  • Oyster Mushroom
  • Porcini
  • Portabello
  • Shiitake

Spices and Herbs

  • Basil
  • Bay Leaves
  • Black Pepper
  • Cayenne Pepper
  • Chilies
  • Chives
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Dill
  • Fennel Seeds
  • Garlic
  • Ginger
  • Horseradish
  • Hot Peppers
  • Lavender
  • Mint
  • Mustard Seeds
  • Nutmeg
  • Onions
  • Oregano
  • Paprika
  • Parsley
  • Rosemary
  • Sage
  • Star Anise
  • Tarragon
  • Thyme
  • Turmeric
  • Vanilla

Sweeteners

  • Honey
  • Stevia
  • Maple Syrup
  • Coconut Sugar
  • Coconut Sap
  • Coconut Nectar
  • Date Sugar
  • Fruit Juice
  • Birch Xylitol
  • Monk Fruit
  • Erythritol

Flours

  • All Nut Flours
  • Sweet Potato Flour
  • Coconut Flour
  • Tapioca Flour
  • Arrowroot Flour
  • Cassava Flour
  • Tigernut Flour

Fermented Foods

  • Apple Cider Vinegar
  • Distilled Vinegar
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Coconut Kefirs
  • Coconut Yogurt
  • Nut Based Yogurts
  • Drinking Vinegars

Miscellaneous (most likely in products)

  • Sunflower Lecithin
  • Baking Soda
  • Egg-Derived Lecithin
  • Gum Arabic
  • Xanthan Gum (depends on source)
  • Mastic Gum Lactic Acid
  • Citric Acid (depends on source)
  • Ascorbic Acid (depends on source)
  • Coffee
  • Tea
  • Psyllium Husk

Avoid on both Keto & Paleo Diets

These are all foods that should be avoided as a staple in a healthy diet. 

No Grains on Paleo

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn
  • Hominy
  • Kamut
  • Oats
  • Quinoa
  • Rice
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • Wheat
  • Wheat Berries

Legume-Free on Paleo

  • Beans
  • Lentils
  • Peanuts – 78% Fat
  • Peas
  • Soy and Soy derivatives
  • Tempeh

Dairy-Free on Paleo

  • Caseinates
  • Cheeses
  • Cream
  • Evaporated Milk
  • Milk
  • Milk Derivatives
  • Yogurts

Miscellaneous Ingredients to Avoid

  • Acesulfame Potassium
  • Alcohol Sugars with the exception of naturally-derived alcohol sugars
  • Artificial and natural esters
  • Aspartame
  • BHA and BHT
  • Caramel
  • Citric Acid e330
  • Coloring Derived from coal
  • Corn Syrups
  • Cyclamates
  • Essences
  • FD&C Blue No. 1
  • FD&C Blue No. 2
  • FD&C Green No. 3
  • FD&C Red No. 40
  • FD&C Yellow No. 5
  • FD&C Yellow No. 6
  • Glutamates
  • Guanylates
  • Hexamine
  • Inosinates
  • Neotame
  • Flavors created in a laboratory by blending either “natural” chemicals or “synthetic” chemicals to create flavorings
  • Petroleum
  • Potassium Acesulphame
  • Potassium Ferrocyanide
  • Propionic Acid and Propionates
  • Refined Sugars
  • Sodium Ethyl Para Hydroxybenzoate
  • Tar
  • Tartrazine
  • TBHQ
  • Tetramine
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11 comments
  1. 1 cup of spinach, chard, and other leafy greens cooks down to almost nothing.
    Question: When 1 cup of spinach is recommended, does that mean 1 cup raw or 1 cup cooked?

  2. I always wonder about chia seeds. Why are they yellow on the list- due to fat% or another reason? Some paleo include and some health protocols exclude them. Just curious~ thanks;)

    1. For me it’s the fiber. If you’re on a keto diet and are consuming sugar alcohols and high fiber treats, AND including fiber in your whole foods, you’re going to get adnominal pain. Ugh… and nobody wants to be around someone with that (if you catch my drift)… If you don’t know how to control the amount you eat. Technically speaking, fiber is a carb (though when eating keto most people (like me) deduct the fiber from the carbs to get net carbs)- which is cool! However, I personally wouldn’t ENCOURAGE chia seeds as a staple in the diet… more of an “it’s okay, just don’t eat it ALL the time”, kind of thing.

    1. It depends on how you’re counting your macros. I wish I had a better response but it’s VERY dependent on your goal and activity level. 🙂

    1. You’ll still have some carbs, just monitor what you take in. A good rule of thumb is 20-30 grams of net carbs MAX. However, getting in to ketosis at first may require much less. Deplete glycogen stores as best you can. Were you able to read the Get in to Ketosis Fast article?

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