Below you will find our list of the ultimate keto-friendly foods! We break it down into separate categories/food groups to help you easily track down what foods you should eat on a ketogenic diet. Remember to adjust your portion sizes according to your nutrient needs.
If you’re not sure how much protein, carbohydrate, and fat to consume on a keto diet, be sure to check out our Complete Guide to the Ketogenic Diet. We also recommend using an app like MyFitnessPal to track your food/nutrient intake. Simply enter the foods from our keto-friendly foods list below and the amounts you eat at each meal (MFP will do all the calculations for you).
Keto-Friendly Foods List
1. Protein sources
**Note: Some of these also count as fat sources
- Whole eggs and egg whites
- Freshwater fish (salmon, herring, trout, tuna, mackerel, etc.)
- Canned fish
- Lobster and shrimp
- Ground beef and turkey
- Buffalo meat
- Chicken (ground, whole, breast, wing, etc.)
- Protein powders (casein, whey, pea, brown rice, etc.)
2. Oils and fat sources
- Butter and ghee (clarified butter)
- Avocado oil
- Coconut oil
- Macadamia nut oil
- Extra-virgin olive oil
- Sesame seed oil
- Flaxseed oil
- Raw nuts and seeds
- Nut butter (almond, peanut, cashew, etc.)
- Coconut milk
- Fresh cheese (bleu, gouda, cheddar, Swiss, etc.)
- Whole olive (black and green)
- Bean sprouts
- Brussels sprouts
- Cabbage (bok choy, green, Nappa, red, etc.)
- Green or string beans
- Leafy greens (arugula, beet, collard, dandelion, escarole, kale, mustard, spinach, Swiss chard, radicchio, watercress)
- Lettuce (Boston Bibb, iceberg, butter, green leaf, red leaf, romaine)
- Onions (green, red, scallions, shallot, white, yellow)
- Peas (sugar snap, snow, etc.)
- Peppers (bell, jalapeno, poblano, sweet)
- Radishes (daikon, cherry belle, white icicle, watermelon)
- Sea plants (arame, dulse, kombu, kelp, nori)
- Summer squash (crookneck, delicata, yellow, spaghetti, bikini, patty pan)
- Water chestnuts
Yes, fruits can be keto-friendly, and we’ve compiled a comprehensive list of the best keto-friendly fruits. Make sure to limit any fruit eat to 2 servings per day.
- Berries (blueberries, raspberries, blackberries, etc.)
- Plain coffee and espresso
- Zevia and other stevia-based sodas (in moderation)
- Unsweetened tea (black, earl grey, green, herbal, etc.)
- Mineral water and tap water
- Sparkling and carbonated water
- Monk fruit extract
- Inulin fructooligosaccharide
7. Spices, herbs, and condiments
- Unsweetened cocoa powder
- Bone broth and stocks (chicken, beef, etc.)
- Flavored extracts (vanilla, orange, chocolate, etc.)
- Fresh or dried herbs (oregano, basil, thyme, cilantro, etc.)
- Horseradish sauce (be sure no sugar is added)
- Chili and pepper sauce
- Lemon juice and lime juice
- Mustard (avoid honey/sweetened mustard or use sparingly)
- Unsweetened salsa
- Soy sauce (reduced sodium)
- Fresh or dried spices (cinnamon, turmeric, garlic, pepper, curry, etc.)
- Unsweetened vinegar (apple cider, balsamic, red wine, rice, etc.)
Keto-Friendly Foods FAQ
Q) Should I weigh my animal protein sources raw or cooked?
Weigh animal cuts when they are raw; cooking these protein sources can shrink them by as much as 50% and skew your portion measurements.
Q) Is it normal for my breath and urine to smell fruity on a keto diet?
Yes, being in ketosis can cause both your urine and breath to smell fruity. Chewing mints/sugar-free gum can help with the breath issue.
Q) I feel “backed up” while on a keto diet, what should I do?
We recommend increasing your use of MCT oil and exogenous ketones; these will help speed up your bowels and keep you regular.
Q) Is there a limit to how many condiments I can use each meal?
In general, we recommend no more than three servings of condiments per meal, particularly condiments that contain sugar.
Q) Are diet soda/diet soft drinks okay on a keto diet? How about sugar-free candy?
In moderation, yes. We recommend looking for varieties that are sweetened with stevia. Sugar-free candy should be avoided as it contains large amounts of sugar alcohols, like maltitol, and other additives which can cause gastrointestinal distress.