The Complete Keto Food List: What to Eat and Avoid

One of the first questions every new keto dieter asks is “what can I eat on keto?” I asked the same thing in 2017 when I started this way of eating, and I quickly learned that most keto food lists online were either too vague to be useful or so long they were overwhelming. After nearly a decade of eating keto, competing in NPC physique competitions and coaching others through this lifestyle, I have put together the food list I wish had existed when I started.

This is not just a list of foods. Every item includes net carb counts per serving so you can make real decisions at the grocery store, at a restaurant or standing in front of your refrigerator wondering if that thing in the back is keto friendly. If you are completely new to the ketogenic diet, start with our complete beginner's guide to the keto diet for the full picture of how keto works, then come back here for your food reference.

Want a printable version? Download our free Keto Food List PDF with net carb counts organized by category. Save it to your phone or print it out.

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Table of Contents-Click to Expand

• How to Use This Keto Food List
• Proteins
• Fats and Oils
• Dairy
• Vegetables
• Fruits
• Nuts and Seeds
• Pantry Staples and Condiments
• Beverages
• Gray-Area Foods: Can I Eat This on Keto?
• Foods to Avoid on Keto
• Clean Keto vs. Dirty Keto
• Eating Keto at Restaurants
• Download Your Free Printable Keto Food List
• Frequently Asked Questions

How to Use This Keto Food List

The standard ketogenic diet keeps daily net carbs at or below 20 grams. Net carbs are total carbohydrates minus fiber, since fiber is not digested or absorbed. Every food below includes net carbs per standard serving so you can track easily. Use our free keto macro calculator to get your personalized protein, fat and carb targets.

I have organized this list by food category with a simple rating system. Eat freely means the food is very low carb and unlikely to cause issues. Eat in moderation means it fits keto but you need to watch portions. Avoid means the carb count is too high for regular keto consumption. When you are ready to turn this list into an actual grocery trip, our keto shopping list is organized by store aisle with budget tips and store-by-store recommendations.

Proteins

Protein is the most important macronutrient on keto, especially for fat loss and muscle preservation. I recommend a higher protein approach than traditional keto guides suggest, and after years of personal experience and competition prep, I am more convinced of this than ever. Almost all unprocessed meat and fish is naturally zero carb, making this the easiest category on the keto food list.

Beef (0g net carbs per serving): Ground beef (80/20 is ideal), ribeye, strip steak, chuck roast, stew meat, short ribs, sirloin, brisket, flank steak. Grass-fed is nutritionally superior when your budget allows. Ground beef is in my regular rotation because it is endlessly versatile and budget-friendly. Check out our 25 keto ground beef recipes for ideas.

Chicken (0g net carbs per serving): Thighs (bone-in, skin-on are my go-to), drumsticks, wings, breast, whole rotisserie chicken. Thighs are almost impossible to overcook and much more flavorful than breast.

Pork (0g net carbs per serving): Pork chops, pork shoulder, tenderloin, ribs, ground pork. Bacon is technically zero carb but always read labels because many brands add sugar during curing. Our keto sausage and peppers uses pork sausage and is in our regular dinner rotation.

Fish (0g net carbs per serving): Salmon (wild-caught for omega-3s), tuna, cod, halibut, sardines, trout, mahi mahi, swordfish, mackerel. I aim for at least two servings of fish per week. Canned tuna and salmon are great budget options to keep in the pantry.

Shellfish (varies): Shrimp (0g), crab (0g), lobster (0g), mussels (4g per 3 oz), oysters (4g per 3 oz), clams (2g per 3 oz), scallops (3g per 3 oz). Most shellfish are fine, but the carbs in mussels and oysters can add up if you eat a large serving.

Other proteins (0g net carbs): Lamb, turkey, duck, bison, venison, elk. Deli meats are convenient but check labels for added sugar and fillers. Choose cleaner brands with minimal ingredients.

Eggs (less than 1g net carbs each): My most-used keto food, hands down. I go through about two dozen a week between my husband and myself. Scrambled, fried, hard-boiled, in a keto breakfast casserole or on their own. Pasture-raised are nutritionally superior if available, but conventional eggs are still an excellent choice. Eggs are the most affordable, nutrient-dense food on this entire list. When I'm trying to keep calories and fats lower, I also use a lot of egg whites.

Protein powder (0 to 2g net carbs per scoop, varies by brand): Protein powder is a tool, not a requirement. Real food should always be the foundation of your protein intake. That said, a quality protein powder can be genuinely useful on keto when you are short on time, struggling to hit your protein target or need something quick after training.

Whey protein is a complete protein containing all essential amino acids and is the best option for supporting muscle. Collagen protein has benefits for skin, hair, joints and gut health, but it is not a complete protein and should not count toward your daily muscle-building protein target. The bigger concern with protein powder is contamination. Independent testing has found heavy metals, pesticides and other contaminants in many popular brands, including some marketed as “clean.”

Always choose products that are third-party tested by organizations like NSF, Informed Sport or Clean Label Project. I cover exactly what to look for (and what to avoid) in the supplement module of our Protein Foundations program. The brands I personally use and trust after extensive vetting are Equip, Legion, Kion, Momentous and Wicked for whey, and Yonder for collagen.

Fats and Oils

Fat is your primary fuel source on keto. All pure fats and oils are 0g net carbs, but quality matters enormously. My strong recommendation: avoid seed oils entirely. Canola oil, soybean oil, corn oil, safflower oil and sunflower oil are highly processed and inflammatory. They were not part of the human diet until very recently and have no place in a healthy kitchen.

Eat freely (0g net carbs): Butter (grass-fed like Kerrygold is my daily driver), ghee, extra virgin olive oil, avocado oil, coconut oil, tallow, lard, MCT oil.

Whole food fats: Avocados (about 3g net carbs per whole avocado), olives (less than 1g per 10 olives), unsweetened shredded coconut (2g per 2 tbsp), full-fat canned coconut milk (1g per 1/4 cup).

Avoid: Canola oil, soybean oil, corn oil, vegetable oil, safflower oil, sunflower oil, margarine, any “buttery spread” that is not actual butter. Seed oils have their own problems and since most people get way too many Omega 6's in their diet, it's best to avoid these.

Dairy

Dairy is a keto staple, but always choose full-fat versions. Low-fat products remove the fat and often add sugar to compensate. However, if you're tracking calories as well, low fat versions can fit better depending on your personal macros. Some people find dairy stalls weight loss or causes inflammation. If you suspect this, try eliminating it for two to three weeks and see how you respond.

Eat freely: Butter (0g), heavy whipping cream (0g per tbsp), cheddar cheese (less than 1g per oz), brie (0g per oz), parmesan (less than 1g per oz), cream cheese (1g per oz), mozzarella (less than 1g per oz), gouda (less than 1g per oz), Swiss (less than 1g per oz), feta (1g per oz), full-fat sour cream (1g per 2 tbsp).

Eat in moderation: Full-fat Greek yogurt, plain and unsweetened (4 to 6g per 3/4 cup, varies by brand), cottage cheese, full-fat (3g per 1/2 cup), ricotta (2g per 1/4 cup).

Avoid: Skim milk, low-fat cheese, sweetened yogurt, flavored coffee creamers, processed cheese slices. Regular milk has about 12g of carbs per cup from lactose, so it is not a regular keto beverage. A splash in coffee is fine.

Vegetables

Vegetables are essential on keto for fiber, micronutrients and variety. The simple rule: if it grows above ground, it is probably keto friendly. If it grows below ground, it is probably too starchy. Here is every common vegetable ranked by net carbs per one cup serving (unless noted).

Eat freely (under 3g net carbs per cup): Spinach (1g), lettuce/mixed greens (1g), arugula (1g), Swiss chard (1g), bok choy (1g), celery (1g), radishes (2g), cucumber (2g), mushrooms (2g), zucchini (2g), asparagus (2g, per 6 spears), cabbage (2g).

Eat freely (3 to 5g net carbs per cup): Broccoli (4g), cauliflower (3g), green beans (4g), bell peppers (4g), kale (5g), brussels sprouts (5g). Cauliflower is the MVP of keto substitutes. It can stand in for rice, mashed potatoes and pizza crust. Our keto mashed cauliflower is indistinguishable from the real thing when made with enough butter and cream. Bacon brussels sprouts are a weekly staple in our house.

Eat in moderation (6 to 10g net carbs per cup): Onions (6g per 1/2 cup, I still cook with them but measure carefully), tomatoes (5g per medium tomato), spaghetti squash (7g), eggplant (6g). Garlic is about 1g per clove, always worth it for flavor.

Avoid (too starchy): Potatoes, white and sweet (26g and 24g per cup), corn (29g), peas (14g), carrots in large quantities (9g per cup), beets (13g), parsnips (20g).

A note on frozen vegetables: they are just as nutritious as fresh, often more so since they are flash-frozen at peak ripeness. They are cheaper and eliminate waste. I always keep frozen broccoli, cauliflower rice and spinach in my freezer.

Fruits

Most fruit is high in sugar and off-limits for regular keto consumption. The exceptions:

Eat freely: Avocados (3g net carbs per whole fruit, technically a fruit and your keto best friend), lemons and limes (negligible carbs in the amounts used for cooking and beverages).

Eat in moderation (small portions): Raspberries (3g per 1/2 cup, the lowest carb berry), blackberries (3g per 1/2 cup), strawberries (4g per 1/2 cup), blueberries (9g per 1/2 cup, use sparingly). A small handful of berries with whipped cream makes a satisfying keto dessert.

Avoid: Bananas (24g per medium), apples (21g per medium), grapes (26g per cup), mangoes (22g per cup), oranges (12g per medium), pineapple (16g per cup), watermelon (11g per cup). Even a single medium banana would nearly wipe out your entire daily carb allowance.

Nuts and Seeds

Nuts and seeds are great for healthy fats, magnesium and crunch on keto. The catch: carbs add up fast if you eat mindlessly from the bag. Always portion these out. All values are per 1 oz (about a small handful).

Best choices (lowest carb per oz): Pecans (1g), macadamia nuts (2g, the king of keto nuts), Brazil nuts (1g, also great for selenium), walnuts (2g), hemp hearts (1g per 3 tbsp), flaxseed, ground (0g per 2 tbsp), chia seeds (0g per 2 tbsp), pumpkin seeds (2g).

Eat in moderation: Almonds (3g per oz), sunflower seeds (3g per oz), peanuts (2g per oz, technically a legume but macros are workable).

Limit carefully: Cashews (8g per oz) and pistachios (5g per oz) are significantly higher in carbs. Two handfuls of cashews can nearly max out your daily carb allowance.

Nut butters: Almond butter and macadamia nut butter are good options. Read labels carefully because many brands add sugar or seed oils. For peanut butter, choose a natural brand with just peanuts and salt.

Pantry Staples and Condiments

A well-stocked keto pantry means you can pull together a meal without a special trip to the store. Our keto pantry essentials article goes deep on this topic. Here are the items I consider non-negotiable.

Baking and cooking (0 to 2g per serving): Almond flour (2g per 1/4 cup), coconut flour (2g per 2 tbsp), unsweetened cocoa powder (1g per tbsp), baking powder, vanilla extract, coconut aminos (1g per tbsp), bone broth (0g).

Sweeteners (0g net carbs): Allulose (my favorite, behaves most like real sugar in baking), monk fruit sweetener, erythritol. Avoid maltitol and other sugar alcohols that spike blood sugar nearly as much as regular sugar.

Condiments and sauces: Mustard, all varieties (0g), hot sauce, most brands (0g), mayonnaise made with avocado oil (0g, I recommend Primal Kitchen), apple cider vinegar (0g), soy sauce or coconut aminos (less than 1g per tbsp), ranch dressing (check labels, 1 to 2g per tbsp), pork rinds (0g, great as breading or a snack).

Condiment warning: Ketchup (4g per tbsp), BBQ sauce (6 to 12g per tbsp), teriyaki sauce (6g per tbsp), most salad dressings and marinades are loaded with hidden sugar. Always read the label.

Canned and jarred: Canned tuna and salmon (0g), olives (less than 1g), pickles (0 to 1g), sauerkraut (1g per 1/4 cup), diced tomatoes (4g per 1/2 cup, use small amounts in cooking), tomato paste (3g per tbsp).

Beverages

Drink freely (0g net carbs): Water (plain, sparkling or mineral), coffee (black or with heavy cream), tea (unsweetened), bone broth. You will need more water on keto, especially in the first week as your body sheds water along with glycogen. Mineral water is great for the electrolyte content.

Enjoy in moderation: Dry wine (2 to 4g per 5 oz glass), spirits like vodka, tequila, whiskey and gin (0g when consumed neat or with zero-carb mixers), diet soda (0g but artificial sweeteners may trigger cravings in some people). For sugar-free cocktail ideas, check out our keto cocktail recipes including the popular smoky jalapeno keto margarita.

Avoid: Juice of any kind (24g+ per cup), regular soda (39g per can), sweet tea, beer (12g+ per bottle, essentially liquid bread), sports drinks, sweetened coffee drinks from coffee shops, smoothies from most smoothie shops.

Gray-Area Foods: Can I Eat This on Keto?

These are the foods people ask about most. They are not clearly “yes” or “no” and the answer usually depends on your personal carb tolerance, goals and how much you eat. Here is my take on each one based on years of personal keto experience.

Dark chocolate: Yes, in small amounts. Choose 85% cacao or higher. A one-ounce square of 85% dark chocolate has about 5g net carbs. I keep a bar in the pantry for when a craving hits. Anything below 70% cacao has too much sugar.

Carrots: In small amounts. One medium carrot has about 4g net carbs. A few sticks with ranch are fine. A bag of baby carrots eaten mindlessly will use up your carb budget quickly. That being said, nobody ever got to be overweight from eating too many carrots! If your goal is ketosis though, definitely don't go overboard.

Hummus: Technically possible but not ideal. Two tablespoons have about 3g net carbs, which adds up fast since most people eat much more than that. I mostly skip it in favor of guacamole or a cheese-based dip.

Peanut butter: Workable in moderation. Two tablespoons have about 4g net carbs. Choose natural brands with just peanuts and salt, not ones loaded with sugar and hydrogenated oils. I particularly like Giv powdered peanut butter since it's organic, has less fat and calories and is sweetened with my favorite keto sweetener, allulose.

Protein bars: Most are not worth it. Even “keto” bars often use questionable sweeteners or have more net carbs than advertised. If you need a bar, check the ingredients list and look for bars with under 3g net carbs that use clean sweeteners like allulose or monk fruit. Real food is always the better choice.

Sugar-free candy and desserts: Proceed with caution. Many use maltitol, which spikes blood sugar nearly as much as real sugar despite being marketed as keto. Others use allulose (my favorite for many reasons) or erythritol, which are much better options. Read the ingredient list, not just the front label.

Keto bread and tortillas: Some newer products (like certain low-carb tortillas with 3 to 4g net carbs) can be useful for variety. I use them occasionally for wraps. Just do not let them become a crutch that leads you back to a bread-heavy way of eating. An even better option is to make my zero carb carnivore tortillas!

Tomato sauce: In small amounts. A half cup of plain marinara has about 6 to 10g net carbs depending on the brand. Use it in cooking where a few tablespoons go a long way. Rao's is a popular lower-carb option (3g per 1/2 cup). Or make it fresh at home so the only carbs come from whole foods.

Balsamic vinegar: Higher in carbs than most people realize. One tablespoon has about 3g. Use sparingly as a finishing drizzle, not as a main salad dressing base. Red wine vinegar or apple cider vinegar are better everyday options at 0g per tablespoon.

Foods to Avoid on Keto

This is the quick-reference “do not buy” list. If you are a beginner, it helps to simply walk past these aisles until you have your bearings.

Sugar in all forms (white, brown, honey, maple syrup, agave), bread, pasta, rice, potatoes (white and sweet), corn and anything made from corn, beans and legumes (except small portions of peanuts), cereal, oatmeal, crackers, chips, most fruit (see exceptions above), juice, soda, beer, candy, baked goods, most packaged snack foods, low-fat or skim dairy products, seed oils (canola, soybean, corn, safflower, sunflower) and most packaged “keto” products that use questionable ingredients to hit a low carb count while ignoring food quality.

My rule of thumb: if a food does not need a nutrition label because it IS the ingredient (meat, eggs, vegetables, butter, olive oil), it almost certainly belongs on your keto food list. If it comes in a box with a long ingredient list, it probably does not.

Clean Keto vs. Dirty Keto: What is the Difference?

This is a distinction that matters more than most people realize when building their keto food list.

Clean keto focuses on whole, minimally processed foods: grass-fed meats, pasture-raised eggs, wild-caught fish, organic vegetables, quality fats like butter and olive oil. This is how I eat the vast majority of the time and what I recommend as the foundation of any keto food list. The emphasis is not just on macros but on the quality and nutrient density of your food.

Dirty keto hits the same macros but allows heavily processed foods: fast food bunless burgers, processed cheese, sugar-free candy, diet soda and packaged “keto” products loaded with artificial ingredients. Technically you can stay in ketosis this way, but you are missing the micronutrients, fiber and food quality that make keto actually improve your health long-term.

My personal philosophy has always been whole foods first. Ketosis is great, but ketosis on nutrient-dense real food is where the real transformation happens. That said, perfection is not required. If a dirty keto option keeps you on track when you would otherwise eat a pizza, take the win. Just do not make it the foundation. If you want to reset and tighten things up, our strict keto challenge is a great way to get back to clean eating basics.

Eating Keto at Restaurants

Eating out on keto is much easier than most beginners expect. The general strategy: choose a protein, add a non-starchy vegetable or side salad, skip the bread and starchy sides, ask for butter or olive oil instead of sauces that may contain sugar. Here are my go-to orders at popular chains.

Chipotle: Bowl (no rice, no beans) with your choice of protein, fajita vegetables, cheese, sour cream, guacamole and lettuce. This is one of the easiest keto-friendly fast casual meals available. A chicken bowl with these toppings comes in around 7 to 10g net carbs depending on portions.

Five Guys: Any burger or hot dog “bunless” wrapped in lettuce. Load up on toppings since most are free and keto friendly: cheese, bacon, mushrooms, grilled onions (in moderation), jalapenos, lettuce, tomato, pickles, mustard, mayo. Skip the ketchup or use sparingly. Their fries are obviously off-limits.

Chick-fil-A: Grilled nuggets (1g net carbs per 8-piece) are one of the best fast food keto options available. The grilled chicken sandwich without the bun also works well. Pair with a side salad. Avoid all breaded items and most sauces except ranch and buffalo.

Wendy's: Any burger without the bun. The Baconator without a bun is about 2g net carbs. Side salad with ranch is a good addition. Their chili is higher in carbs (about 15g) so skip it or use it as a topping in a small amount.

At sit-down restaurants, steak and vegetables, grilled fish with a side salad, or bunless burgers are almost always available. Ask your server about preparation methods and sauces. Most restaurants are happy to accommodate and the experience is a lot less stressful once you realize how many options you actually have.

Download Your Free Printable Keto Food List

Ready to put this into action? Download our free Printable Keto Food List PDF with net carb counts for every food on this list, organized by category in a format you can save to your phone or print and keep in your kitchen. It is the quick-reference version of this guide, designed to answer “can I eat this?” in seconds.

If you are just getting started, do not miss our complete beginner's guide to the ketogenic diet for the science behind how keto works. When you are ready to stock your kitchen, our keto shopping list is organized by store aisle with budget tips and store-specific recommendations for Costco, Walmart, Whole Foods, Aldi and Trader Joe's. Use our free keto macro calculator to get personalized protein, fat and carb targets. And if you want a structured fat loss protocol that combines keto with fasting, my book 21 Day Fat Loss Kickstart lays out the exact approach I use.

The most important thing is to keep it simple. Meat, eggs, vegetables, healthy fats and some dairy. That is the foundation of every successful keto food list. Everything else is detail you can add as you go.

Frequently Asked Questions