Extensive Keto Food List for Beginners (+ Free Printable PDF!)

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Most people who first start out on a low carb or keto diet have to face the question about what exactly it is they are supposed to eat from now on.

A meal without a starchy side dish in form of potatoes or rice just doesn’t feel complete for most of us and carbs usually make up the biggest chunk of the average persons’ daily calorie intake.

Once you take the step to ban carbs from your plate, you might ask yourself how you’re supposed to be satisfied after a meal from now on.

To help you answer this question, we have created this extensive list of keto foods that will give you a very good overview at the beginning of your keto diet.

From the best low carb vegetables to hidden treasures like shirataki noodles – this list has it all.

But the best is yet to come: At the bottom of this post, you’ll find a download link for our free printable PDF file.
This way you’ll always know the net carb content of most keto foods, even when you’re offline.

What foods can I eat on a keto diet?

  • Meat & Eggs
  • Fish & Seafood
  • Dairy Products
  • Vegetables
  • Berries & Low-Sugar Fruit
  • Nuts & Seeds
  • Healthy Fats & Oils
  • Sauces & Dips
  • Drinks
  • Other Keto Foods

Where does our information come from?

All nutrition facts stated below are net carbs per 100g (3.5oz), meaning the undigestible fiber was subtracted from the total carb count.

The nutrition information stems from the United States Department of Agriculture (USDA) and the German Federal Research Institute of Nutrition and Food (MRI).

The content provided in this post is for informational purposes only and does not constitute medical advice. It is not intended to replace professional medical advice, diagnosis, or treatment. See further information.

1. Meat & Eggs

Meat & eggs are true nutrient bombs.
They will provide a large part of your daily calories and essential nutrients while you’re following a low carb or keto diet.

By the way, the cholesterol in eggs won’t give you a heart attack just as the protein in meat won’t destroy your kidneys – these and a lot of other claims aren’t based on good science and have been debunked countless times.

Learn more about common meat myths and about eggs & cholesterol.

Beef

Beef

0g

Chicken Breast

0g

Game

0g

Veal

0g

Pork

0g

Chicken Drumsticks

0g

Lamb

0g

Ground Meat

0g

Bacon

0g

Bologna

0.2g

Vienna Sausages

0.3g

Salami

0.3g

Bratwurst

0.3g

Eggs

0.7g

Ham

1.1g

Offal

0-5g

2. Fish & Seafood

Fish and seafood are a great choice for the ketogenic or low carb diet.

Fatty fish such as salmon, sardines or herring are a great source of bioavailable omega 3 fatty acids, which humans need for a number of reasons, including healthy brain function.

But fish and seafood have a lot of other benefits besides their high omega 3 fatty acid content – they’re also high in dozens of other important nutrients as well as protein.

Salmon

0g

Sardines

0g

Fish Fillet

0g

Tuna

0g

Herring

0g

Shrimps

0.9g

Fish Roe

1.4g

Squid Rings

2g

Mussels

3.9g

3. Dairy Products

Try choosing the full-fat version instead of the reduced-fat version.

Low-fat dairy products usually have a higher carb count than their full-fat counterparts.

Dairy products such as cheese and yogurt are also high in specific nutrients, but be aware that eating too many dairy products might hinder your weight loss goals.

This is because it is pretty easy to overeat them and you could easily go over your carb- and calorie goal for the day without realizing it.

For this reason, it is advisable to consume dairy products on the keto diet in moderation.

Parmesan

0g

Gouda

0g

Edam

0g

Cheddar

0g

Feta Cheese

0.3g

Camembert

0.5g

Mozzarella

1.0g

Creme Fraiche

2.4g

Mascarpone

2.5g

Cottage Cheese

2.6g

Whipping Cream

3.2g

Greek Yogurt

4.0g

4. Vegetables

These low carb vegetables are perfect for a keto diet.

Try to choose more nutritious vegetables such as spinach, broccoli, avocados, and kale instead of nutrient-poor varieties like lettuce.

Spinach

0.6g

Mushrooms

0.6g

Lettuce

1.1g

Pak Choi

1.2g

Chinese Cabbage

1.2g

Avocado

Avocado

1.8g

Cucumbers

1.8g

Olives

1.8g

Daikon Radish

1.9g

Asparagus

2.0g

Zucchini

2.1g

Radishes

2.1g

Celery

2.2g

Chicory

2.3g

Cauliflower

2.3g

Hot Peppers

2.4g

Savoy Cabbage

2.4g

Broccoli

2.5g

5. Berries & Low-Sugar Fruit

Even though the carbs from fruit can quickly add up and it shouldn’t be consumed in high amounts on a ketogenic diet, it is still ok to eat it in moderation.

Especially common types of berries such as strawberries, raspberries and blackberries are relatively low in sugar and are therefore suitable for a low carb diet when eaten in small amounts.

In order to not eat too much fruit at once, you might want to make fruity low carb desserts instead of eating them fresh, as that may lead to mindless snacking and overshooting of your carb goal.

Star Fruit

3.9g

Coconut

4.8g

Raspberries

4.8g

Blackberries

4.9g

Strawberries

5.5g

Lemons

6.5g

Papaya

7.1g

Red Currants

7.3g

Blueberries

7.4g

Limes

7.7g

Watermelon

8.3g

Gooseberries

8.5g

6. Nuts & Seeds

Nuts and seeds are a great source of certain minerals like magnesium on a low carb diet.

Magnesium is often lacking in our modern diet and pumpkin seeds, almonds and the like are good sources of magnesium.

However, similar to dairy products, it might be quite easy for you to overeat on nuts and seeds and overshoot your carb- and calorie goals.

So it might be wise to limit your nuts and seeds consumption while you try to lose weight.

Chia Seeds

2.3g

Pumpkin Seeds

2.7g

Brazil Nuts

3.6g

Macadamias

4.0g

Pecans

4.4g

Almonds

4.5g

Walnuts

5.3g

Hazelnuts

5.8g

Pine Nuts

7.3g

Peanuts

7.5g

Pistachios

11.6g

7. Healthy Fats & Oils

Choose healthy fats such as butter, ghee, coconut oil, avocado oil, and olive oil as your main external fat sources on the keto diet.

However, it is better to use olive oil for cold dishes only and not for frying.

Avocado Oil

0g

Coconut Oil

0g

Ghee

0g

Olive Oil

0.2g

Butter

0.6g

8. Sauces & Dips

These sauces & dips make the keto diet much easier for many people, which could help to make it a sustainable lifestyle.

Ideally, you should primarily use self-made sauces & dips or store-bought ones that do not contain sugar or other unhealthy additives.

Vinegar

0.6g

Aioli

1.4g

Tabasco

1.6g

Tartar Sauce

1.9g

Mustard

2.0g

Mayonnaise

2.0g

Guacamole

4.0g

Salsa

4.5g

Light Ketchup

6.3g

Green Pesto

6.5g

Soy Sauce

6.7g

9. Drinks

Don’t worry, you will not have to drink only water if you decide to go on the keto diet!

Other drinks like coffee, tea, or (in moderation) diet sodas are also suitable for the ketogenic diet.

Even some alcoholic drinks like dry wine or gin can be part of a ketogenic diet if consumed in moderation.

Water

0g

Tea

0g

Coffee

0g

Diet Soda

0g

Dry White Wine

2.6g

Dry Red Wine

3.0g

10. Other Keto Foods

These foods make the transition to the keto diet easier and some of them are truly hidden treasures!

Erythritol, shirataki noodles, and the like help to make the keto diet a sustainable lifestyle with nothing missing.

Erythritol

0g

Shirataki Noodles

0g

Pork Rinds

0g

Boullion

0.6g

Baking Cacao

8.9g

Dark Chocolate (85%+)

9.1g

11. Free Keto Food List as Printable PDF

We hope that this extensive list of keto foods will help you get started on your keto journey!

If you are looking for recipes to make with these keto foods, check out our keto recipes page!

Next step:
Download the PDF files, print them out and hang them on your fridge to keep track of the carb count of a wide variety of keto foods!

Tip: Download the PDF to your phone as well – this way you’ll always have an overview of the best low carb foods when you’re on the road or grocery shopping.

FAQ’s

What foods can you eat on a low carb or keto diet?

The following foods are low carb and keto-friendly:
 

  • Meat & Eggs
  • Fish & Seafood
  • Dairy Products
  • Vegetables
  • Berries & Low-Sugar Fruit
  • Nuts & Seeds
  • Healthy Fats & Oils

What vegetables can I eat on a keto diet?

There are many low carb vegetables that are great for a low carb or keto diet.

Our Top 10 low carb vegetables are:

  • Avocado
  • Broccoli
  • Cauliflower
  • Cabbage
  • Zucchini
  • Spinach
  • Bell Pepper
  • Mushrooms
  • Asparagus
  • Green Beans

What cheese is allowed on the keto diet?

Most types of cheese such as Gouda, Parmesan, Mozzarella, Feta, and Camembert are suitable for a low carb or keto diet.

Cream cheese has slightly more carbohydrates and should be eaten in moderation.

What fruits can you eat on keto?

Low-sugar fruit and berries can be part of a low carb and even ketogenic diet if eaten in moderation.

Examples for fruits with a very low carb count are:

  • Raspberries
  • Coconut
  • Strawberries
  • Blackberries
  • Blueberries

Learn more about keto

Keto and Cholesterol Thumbnail

Cholesterol and keto: What you need to know!

Meat Myths Thumbnail

Meat myths debunked

Hormones Thumbnail

Why keto works

Keto and Low Carb Vegetables Thumbnail

These vegetables are keto!

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