25 Keto Foods Containing Less Than 10 Carbs!

One of the most challenging aspects of the keto diet is it’s food restrictions.

There’s a lot you can eat, but there’s also a lot you can’t eat.

While it can be tricky, especially in the beginning, to navigate the dos and don’ts of the keto diet, eating the right foods right from the get-go is the best way to learn.

In this article, we’re going to remove some of the guesswork by highlighting 25 of the best foods you can enjoy on the keto diet—all of which come in at under 10 grams of carbs per serving!

Let’s get into it.

Eat More Dairy

Dairy is a core component of the keto diet due to most items in the category being high in fat and protein and low in carbohydrates.

Cheese is excellent for keto and can help contribute to a healthy heart as well as fulfilling many of your daily vitamin and mineral needs. Just remember that harder cheeses typically come with a lower carb count and are also higher in fat.

#1 Cheddar

Cheddar is considered a hard cheese and is probably the most common cheese found in people’s fridges. It’s a great snack on keto and comes in at just 0.4 grams of carbs per 1 ounce serving, which is one slice.

#2 Brie

If you prefer a softer cheese, brie is another excellent choice that you can use in a variety of recipes. It still contains plenty of fat and protein, like cheddar, but with only 0.1 grams of carbs per ounce serving.

#3 Gouda

Dutch Gouda is another ideal cheese to include in your diet, with it’s sharp yet slightly sweet flavor. It packs 8 grams of protein per ounce serving and just 0.6 grams of carbs.

#4 Cream Cheese

Cream cheese is a bit higher in carbs, clocking in with 1.2 grams of net carbs per 1 oz serving, but it’s great on the keto diet because of how versatile it is in cooking. You can use it in a number of delicious ways—as a dip, as part of a sauce, or even in keto-friendly desserts.

#5 Yogurt

One cup of whole milk Greek yogurt contains 4 grams of net carbs, which is a bit higher than some other options on this list but still great for your diet due to its high amount of protein (11 grams). Eating more yogurt has even been shown to help you feel fuller for longer [1], so eat up!

Fruit & Vegetables

Fruits and vegetables are essential for a healthy, low-carb diet, but some contain sugars which you’ll want to avoid. You’ll want to avoid starchy veggies and go with typically smaller fruits that are lowest in carbs, like berries. (Check out: Best Fruits to Eat When On A Keto Diet)

#6 Broccoli

1 cup of raw broccoli (91 grams) has 3.6 grams of net carbs making it keto-friendly. It’s also loaded with the minerals your body needs to stay at its best, such as vitamins C and K.

#7 Cauliflower

Like broccoli, cauliflower is also a vegetable that can boost your wellbeing and contains a similar amount of net carbs—3.2 gram per 1 cup serving.

#8 Spinach

Spinach is another great low-carb option, just keep in mind that the more you cook down the leaves and loose volume, the more concentrated the carbs are.

For example, 1 cup of cooked spinach boasts:

7 grams of total carbs, 4 grams being fiber, while 1 cup of uncooked, raw spinach has only 1 gram of carbs, with 1 gram being fiber.

#9 Avocado

Avocados are an incredible fruit to eat on keto due to their high-fat content and low net carb count—1.8 grams for half the fruit.

#10 Strawberries

Most sweeter fruits are a no-go on keto, and while you do need to watch your intake, half a cup of strawberries (76 grams) contain 4.3 carbs.

Nuts & Seeds

High in healthy fats, vitamins and antioxidants, nuts and seeds are a great addition to keto recipes, as well as being a nutritious snack that can keep you feeling fuller for longer.

# 11 Macadamias

Arguably the king of keto nuts due to their massive 11 grams of fat per 6-nut serving, macadamias also have an extremely low net carb content at just 0.8 grams.

#12 Almonds

Almonds are a great nut for snacking as they’re both healthy and filling. An ounce of almonds contains just 2.5 grams of net carbs and a good amount of dietary fiber too.

#13 Hazelnuts

A 12-nut serving of hazelnuts doesn’t quite offer as much fat and protein as almonds, but they do have a lower carb count of just 1.5 grams.

#14 Walnuts

While they may have the lowest fat and protein content out of the other nuts on this list, walnuts are unique in that they’re an excellent source of highly beneficial polyunsaturated fats. They also contain just 1 gram of carbs per 7-half nut serving.

#15 Pumpkin Seeds

High in fiber, valuable antioxidants, and vital minerals—which can protect against disease and reduce inflammation [2]— pumpkin seeds make a tasty snack when you’re on the go. A ¼ cup serving contains just a single gram of net carbs.

Condiments & Sauces

Condiments and sauces tend to be a hidden source of unwanted carbs, so it’s great to know which ones you can still enjoy on keto.

#16 Wholegrain Mustard

A tablespoon serving of zingy wholegrain mustard contains just 1 gram of net carbs and will help you meet your daily recommended intake of most vitamins and minerals.

#17 Salsa

As long as there’s no added sugar, a tablespoon serving of salsa contains just 1 gram of carbs, making it perfect for using as a dip or in keto-friendly recipes.

#18 Pesto

Not only is Pesto delicious, but it’s also a great source of fat at 6 grams per tablespoon serving, and it contains just 1 gram of carbs.

#19 Soy Sauce

The ideal addition to Asian-inspired dishes—soy sauce has just 0.9 grams of carbs per tablespoon serving.

#20 Tabasco

Tabasco, along with most other hot sauces, is essentially carb-free, with just 0.04 grams of carbs per teaspoon. If you like your food spicy, you’re in luck here.

Drinks

The keto diet doesn’t mean you have to stick to water, as long as you pay attention to what you’re drinking. With that said, play it smart. Dehydration is a common symptom in the initial phases of Keto if you’re not careful.

We have a great article that you should check out concerning this very topic: How to Avoid Dehydration and Electrolyte Imbalances on Keto

#21 Tea

As long as you’re not adding sugar, a cup of tea is carb free and so you can enjoy as many cups as you like!

#22 Coffee

As with tea, as long as you’re not adding a sweetener, both caffeinated and decaffeinated coffee are also free of carbs.

#23 Almond Milk

Want to avoid dairy?, unsweetened almond milk is the perfect substitute for regular milk, and also contains no carbs.

#24 Light Beer

If you’re craving a refreshing beer on keto, the good news is that there are light versions available that sit at just 3 grams of carbs per 12 ounces. A few of these include Budweiser Select, Rolling Rock Green Light, Miller Light, Michelob Ultra, and Beck’s Premium Light.

#25 Wine

Wine isn’t entirely off the menu either on keto. While you’re not going to be able to have a bottle to yourself, a five-ounce glass of (non-sweet) red or white wine contains roughly 4 grams of carbs. The key is to go for more dry wines rather than the sweeter varieties which of course, contain sugar.

Summary

As you can see, there are simply tons of foods you can still enjoy on your keto diet which are also highly nutritious and great for your long-term health.

The best way to find out exactly what you can and can’t eat always requires a bit of research, but hopefully this list will help get you started!

References:
[1] Tremblay A, Doyon C, Sanchez M. Impact of yogurt on appetite control, energy balance, and body composition. Nutr Rev. 2015 Aug;73 Suppl 1:23-7. doi: 10.1093/nutrit/nuv015.

[2] Mangge H, Becker K, Fuchs D, Gostner JM. Antioxidants, inflammation and cardiovascular disease. World J Cardiol. 2014 Jun 26;6(6):462-77. doi: 10.4330/wjc.v6.i6.462.