20 Best Keto Diet Foods: Complete Guide to What to Eat on Ketogenic Diet

The ketogenic diet has become one of the most popular eating approaches for weight management, metabolic health, and overall wellness. Understanding which foods fit into this low-carb, high-fat lifestyle is essential for success. This comprehensive guide explores 20 nutritious, keto-friendly foods that will help you maintain ketosis while enjoying delicious, satisfying meals.

Understanding the Keto Diet and Food Choices

The ketogenic diet typically restricts carbohydrate intake to 20-50 grams per day, forcing your body to use fat as its primary fuel source instead of glucose. This metabolic state, called ketosis, has been associated with various health benefits including improved blood sugar control, weight loss, and enhanced mental clarity.

When following a keto diet, you’ll focus on consuming foods high in healthy fats, moderate in protein, and very low in carbohydrates. Some people track total carbs, while others prefer counting net carbs (total carbs minus fiber), as fiber doesn’t raise blood sugar levels.

Best Protein Sources for the Keto Diet

1. Fish and Seafood

Fish and shellfish are excellent choices for keto dieters. Fatty fish like salmon, mackerel, and sardines are particularly beneficial because they contain virtually no carbohydrates while providing high-quality protein and omega-3 fatty acids. These essential fats support heart health, reduce inflammation, and may help improve insulin sensitivity.

Most fish contain zero carbs, making them ideal for keto. However, certain shellfish like oysters, mussels, and octopus contain small amounts of carbohydrates, so you’ll need to account for these in your daily intake. Shrimp and most crab varieties are carb-free and can be enjoyed liberally.

The American dietary recommendations suggest consuming at least 8-10 ounces of seafood weekly for optimal health benefits.

2. Beef, Pork, and Lamb

Red meat and pork are staples in many keto meal plans. Fresh, unprocessed meats contain zero carbohydrates and provide complete protein along with important nutrients like B vitamins, iron, zinc, and selenium. These nutrients support energy production, immune function, and overall health.

When possible, opt for grass-fed beef and pasture-raised pork. These options typically contain higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA) compared to conventionally raised meats. While more research is needed, some studies suggest grass-fed meat may offer additional health benefits.

Avoid processed meats with added sugars or fillers, as these can contain hidden carbohydrates that may interfere with ketosis.

3. Poultry

Chicken, turkey, duck, and other poultry are perfect for the ketogenic diet. Like other meats, poultry contains no carbohydrates and provides high-quality protein that helps preserve muscle mass during weight loss. Darker meat cuts contain more fat, which can help you meet your daily fat intake goals on keto.

The skin of poultry is particularly rich in fat, making it a valuable addition to keto meals rather than something to remove. Consider roasting whole chickens or enjoying crispy duck for both flavor and optimal macronutrient ratios.

4. Eggs

Eggs are one of nature’s most perfect keto foods. One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, along with healthy fats. Eggs are incredibly versatile and can be prepared in countless ways – scrambled, fried, poached, hard-boiled, or made into omelets.

Whole eggs are far superior to egg whites for keto dieters. The yolk contains most of the egg’s nutrients, including vitamins A, D, E, and K, along with choline, which supports brain health. Egg yolks also contain the antioxidants lutein and zeaxanthin, which promote eye health.

Despite concerns about cholesterol, current research suggests that for most people, dietary cholesterol from eggs doesn’t significantly impact blood cholesterol levels or heart disease risk.

Keto-Friendly Dairy Products

5. Cheese

Cheese is a keto dieter’s best friend. With hundreds of varieties to choose from, cheese provides fat and protein with minimal carbohydrates. Most hard and semi-hard cheeses contain less than 1 gram of carbs per ounce, making them excellent for snacking or adding flavor to meals.

Popular keto-friendly cheese options include cheddar, mozzarella, parmesan, Swiss, goat cheese, feta, brie, and cream cheese. Each brings unique flavors and textures to your meals while helping you meet your fat and protein goals.

Research suggests that regular cheese consumption may help maintain muscle mass as we age and doesn’t appear to increase heart disease risk despite its saturated fat content. Some studies even indicate potential protective effects against cardiovascular disease.

6. Greek Yogurt and Cottage Cheese

Full-fat Greek yogurt and cottage cheese can fit into a keto diet when consumed in moderation. While these dairy products contain more carbohydrates than cheese (typically 4-9 grams per serving), they’re also rich in protein and probiotics that support gut health.

Choose plain, unsweetened versions and watch your portion sizes to stay within your carb limits. Both Greek yogurt and cottage cheese have been shown to promote satiety and reduce appetite, making them valuable for weight management.

Enhance these foods with keto-friendly additions like chopped nuts, cinnamon, vanilla extract, or a small amount of berries for a satisfying snack or breakfast option.

7. Heavy Cream and Half-and-Half

Heavy cream consists primarily of the fatty portion of milk, containing minimal carbohydrates and abundant fat. Half-and-half contains slightly more carbs but is still relatively low. Both work excellently in coffee, sauces, and keto desserts.

While these dairy products fit well within keto macros, moderation is important. Consider balancing your fat intake between animal and plant sources, as research on saturated fat’s health effects continues to evolve.

8. Unsweetened Plant-Based Milk Alternatives

Several plant-based milk options work well for keto, including unsweetened almond milk, coconut milk, and soy milk. These alternatives typically contain 1-2 grams of carbs per cup, making them suitable for coffee, smoothies, or recipes.

Always choose unsweetened versions, as sweetened varieties contain too much sugar for keto. Be cautious with oat milk, as even unsweetened versions are too high in carbohydrates to be keto-friendly.

Low-Carb Vegetables for Keto

9. Leafy Greens

Dark leafy greens are nutritional powerhouses that add volume to meals without significantly impacting your carb count. Vegetables like spinach, kale, arugula, lettuce, collard greens, and Swiss chard are loaded with vitamins, minerals, and antioxidants while remaining very low in net carbs.

These vegetables are particularly rich in vitamin K, which supports bone health and blood clotting, and various antioxidants that combat inflammation and oxidative stress. The high fiber content also promotes digestive health and helps maintain stable blood sugar levels.

Fresh herbs like basil, cilantro, parsley, rosemary, and thyme add tremendous flavor to keto dishes with virtually no carbohydrate content, making them valuable additions to your cooking repertoire.

10. Cruciferous Vegetables

Cruciferous vegetables including broccoli, cauliflower, Brussels sprouts, and cabbage are excellent low-carb options packed with nutrients. Cauliflower is particularly versatile on keto – it can be riced, mashed, roasted, or turned into pizza crust, making it an invaluable substitute for high-carb foods.

These vegetables contain compounds called glucosinolates, which have been studied for their potential cancer-protective properties. They’re also high in fiber, vitamin C, and folate.

11. Peppers

Both sweet bell peppers and hot peppers fit well into the keto diet. While technically fruits, they’re used as vegetables in cooking. Bell peppers add color, crunch, and vitamin C to meals, while hot peppers like jalapeños and serranos provide heat and metabolism-boosting capsaicin.

Peppers can be eaten raw, roasted, stuffed, or sautéed. Their versatility and low carb content make them valuable for adding variety to keto meals.

12. Zucchini and Summer Squash

Summer squashes, particularly zucchini, are incredibly popular in keto cooking due to their mild flavor and adaptability. Spiralized zucchini makes excellent low-carb noodles, while sliced or diced zucchini can be added to numerous dishes without affecting taste.

These vegetables are over 90% water, making them very low in calories and carbs while providing decent amounts of vitamin C and potassium.

13. Avocados

Avocados are unique among vegetables due to their high healthy fat content. One medium avocado contains about 12 grams of carbs, but 9 grams are fiber, resulting in only 3 grams of net carbs. They’re also rich in potassium, a mineral many people don’t get enough of.

The monounsaturated fats in avocados support heart health by helping to maintain healthy cholesterol levels. Regular avocado consumption has been associated with improved cardiovascular health markers in multiple studies.

14. Other Keto Vegetables

Many other non-starchy vegetables work well on keto, including asparagus, green beans, eggplant, tomatoes, mushrooms, cucumber, radishes, celery, and okra. These vegetables add variety, flavor, and important nutrients to your diet while keeping carbs in check.

Olives deserve special mention as another high-fat, low-carb vegetable option. They contain healthy monounsaturated fats and antioxidants like oleuropein, which has anti-inflammatory properties.

Nuts, Seeds, and Plant-Based Keto Foods

15. Low-Carb Nuts

Nuts are nutrient-dense foods that provide healthy fats, protein, and fiber. However, carb content varies significantly between types. The most keto-friendly nuts include macadamias, pecans, Brazil nuts, and walnuts. Almonds and hazelnuts are acceptable in moderation.

Regular nut consumption has been linked to reduced risk of heart disease, type 2 diabetes, and certain cancers. Nuts are also associated with improved brain health and longevity.

Be mindful of portions, as nuts are calorie-dense and the carbs can add up quickly. Avoid cashews and pistachios on strict keto due to their higher carb content.

16. Seeds

Seeds are excellent sources of healthy fats, fiber, and minerals. Chia seeds and flaxseeds are particularly valuable for keto dieters because they’re very high in fiber, meaning their net carb content is extremely low.

These seeds can be added to yogurt, mixed into smoothies, or used in keto baking. Pumpkin seeds and sunflower seeds make great snacks and salad toppings, though you’ll need to watch portions due to their moderate carb content.

17. Berries (in Moderation)

Most fruits are too high in sugar for keto, but berries are an exception when eaten in small amounts. Raspberries and strawberries are lowest in carbs, containing about 5-8 grams of net carbs per half-cup serving. Blackberries are slightly higher, while blueberries should be limited to very small portions.

Berries are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These compounds have anti-inflammatory properties and may protect against chronic diseases.

18. Dark Chocolate

Dark chocolate with at least 70% cocoa content can be enjoyed occasionally on keto. The higher the cocoa percentage, the lower the sugar content. Dark chocolate contains antioxidants called flavonoids that support heart health by improving blood flow and reducing blood pressure.

Stick to small portions – an ounce or two – and choose varieties with minimal added sugar to stay within your carb limits.

Healthy Fats and Oils for Keto

19. Olive Oil

Extra virgin olive oil is one of the healthiest fats you can consume. It’s rich in monounsaturated oleic acid and contains powerful antioxidants called polyphenols that reduce inflammation and protect against cellular damage.

Research consistently shows that olive oil consumption is associated with reduced risk of heart disease, stroke, and type 2 diabetes. Use it as a base for salad dressings, drizzle it over cooked vegetables, or use it for low-to-medium heat cooking.

20. Coconut Oil and MCT Oil

Coconut oil contains medium-chain triglycerides (MCTs), which are rapidly absorbed and can be converted into ketones by the liver, potentially helping you achieve or maintain ketosis. MCT oil is a concentrated source of these beneficial fats.

While coconut oil is high in saturated fat, the MCTs it contains appear to have different metabolic effects than other saturated fats. It can be used in cooking, added to coffee, or incorporated into fat bombs and keto desserts.

Other excellent keto-friendly oils include avocado oil, which has a high smoke point making it ideal for high-heat cooking, and butter or ghee, which add rich flavor to foods while providing fat-soluble vitamins.

Additional Keto-Friendly Foods

Shirataki Noodles

Shirataki noodles are made from glucomannan, a type of viscous fiber extracted from the konjac plant. They contain virtually no digestible carbs or calories, making them perfect for keto pasta dishes.

The glucomannan fiber in these noodles may help slow digestion, promote feelings of fullness, and support healthy blood sugar levels. They come in various shapes and can replace traditional pasta in most recipes.

Keto-Friendly Beverages

Staying hydrated is essential on keto. The best beverage choices include water, unsweetened coffee, and tea. Coffee and tea contain zero carbs and provide caffeine, which may boost metabolism and enhance fat burning during exercise.

Unsweetened sparkling water offers a refreshing alternative to plain water and can satisfy cravings for carbonated beverages without adding carbs or calories. Be cautious with flavored varieties and check labels to ensure no sugar or carbs have been added.

Bone broth is another excellent option that provides electrolytes, which are particularly important during the initial adaptation to keto.

Foods to Avoid on Keto

To maintain ketosis, you’ll need to avoid or strictly limit high-carb foods including:

• Grains and starches: bread, pasta, rice, cereal, oats
• Sugary foods: candy, soda, juice, desserts, sweetened beverages
• Most fruits: except small portions of berries
• Starchy vegetables: potatoes, sweet potatoes, corn, peas
• Legumes: beans, lentils, chickpeas
• Low-fat dairy products: often contain added sugar
• Processed foods labeled “low-fat” or “diet”: typically high in carbs

Tips for Success on the Keto Diet

Starting a ketogenic diet requires planning and preparation. Here are some strategies to help you succeed:

Plan your meals: Prepare a weekly meal plan focused on whole, unprocessed keto-friendly foods. This helps prevent impulsive food choices that might derail your progress.

Track your intake: Use a food diary or app to monitor your carbohydrate, protein, and fat intake, especially when starting out. This helps you understand which foods fit your macros and makes it easier to stay in ketosis.

Stay hydrated: The keto diet has a diuretic effect initially, so drink plenty of water throughout the day. Consider adding electrolytes, particularly sodium, potassium, and magnesium, to prevent the “keto flu.”

Prepare for social situations: When dining out or attending social events, research menu options in advance or eat a keto-friendly snack beforehand to avoid temptation.

Focus on whole foods: Prioritize nutrient-dense whole foods over processed “keto” products, which may contain hidden carbs or unhealthy additives.

Potential Benefits of the Keto Diet

Research suggests the ketogenic diet may offer several health benefits beyond weight loss:

Blood sugar management: By drastically reducing carbohydrate intake, keto can help stabilize blood sugar levels and improve insulin sensitivity, which may benefit people with type 2 diabetes or prediabetes.

Appetite control: The high fat and protein content of keto meals tends to be very satiating, which may naturally reduce calorie intake and help with weight management.

Mental clarity: Many people report improved focus and mental performance on keto. Ketones provide an efficient fuel source for the brain.

Energy levels: Once adapted to using fat for fuel, many individuals experience more stable energy throughout the day without the peaks and crashes associated with carbohydrate-based diets.

Important Considerations

While the keto diet can be beneficial for many people, it’s not appropriate for everyone. Certain individuals should avoid keto or only follow it under medical supervision, including:

• Pregnant or breastfeeding women
• People with certain medical conditions affecting the liver, pancreas, kidney, or gallbladder
• Individuals with a history of eating disorders
• Those taking certain medications, particularly for diabetes or blood pressure

The initial transition to keto can cause temporary side effects known as the “keto flu,” including fatigue, headaches, irritability, and digestive changes. These typically resolve within a few days to a week as your body adapts to using fat for fuel.

It’s also important to ensure adequate fiber intake from low-carb vegetables and appropriate supplementation of electrolytes to prevent constipation and maintain proper hydration.

Conclusion

The ketogenic diet offers a wide variety of delicious, nutritious foods that can help you achieve your health goals while maintaining ketosis. By focusing on high-quality proteins, healthy fats, and low-carb vegetables, you can create satisfying meals that support weight management, metabolic health, and overall wellness.

Success on keto requires understanding which foods fit within your macronutrient targets and planning your meals accordingly. The 20 foods highlighted in this guide provide an excellent foundation for building a sustainable, enjoyable ketogenic eating pattern.

Remember that individual nutritional needs vary based on factors like age, activity level, and health status. Before starting any new diet, including keto, it’s wise to consult with a healthcare provider or registered dietitian to ensure it’s appropriate for your specific situation and health goals.

With proper planning, food selection, and attention to your body’s signals, the ketogenic diet can be a powerful tool for improving your health and achieving your wellness objectives.

Sources:

• PMC – Ketogenic Diet Effects and Health Benefits
• NCBI Bookshelf – Ketogenic Diet Overview
• USDA FoodData Central – Nutritional Database
• Dietary Guidelines for Americans – USDA
• PubMed – National Library of Medicine
• American Heart Association Journals
• Taylor & Francis Online – Nutrition Research
• Oxford Academic – Nutritional Studies
• ScienceDirect – Nutrition and Metabolism Research