Ketogenic Diet Food List

Low Carb / Keto Resource

The most difficult part of starting any new diet is learning what foods are and aren't acceptable.  That is why I have formulated this ketogenic diet food list to help you along the way.  Stick this on your refrigerator or print out a copy to take with you to the grocery store!

* items marked with an asterisk have a carb content and need to be moderated

Fat

When buying meats, you want to try and get those with a good fat content.  If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro.

Meats/Proteins

When buying meats, you want to try and get those with a good fat content.  If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro.

  • Bacon
  • Steak
  • Ground beef
  • Eggs
  • Ribs (Pork/Beef/Lamb)
  • Roasts (Pork/Beef/Lamb)
  • Pork Loin, Chops & Steaks
  • Chicken (skin-on breasts, thighs, wings, drumsticks)
  • Ham
  • Sausages
  • Deli meats (double check nutrition for certain brands that use carb fillers)
  • Cured Meats (pepperoni, salami, prosciutto)

Seafood (canned or fresh)

  • Shrimp
  • Lobster
  • Tilapia
  • Cod
  • Scallops
  • Crab
  • Tuna
  • Albacore
  • Salmon
  • Sardines
  • Oysters

Dairy

The key to finding keto-friendly dairy is to look at the carb and sugar content.  Regular cows milk is generally out as it's fairly carb heavy, but heavy creams are a great and tasty substitute.  Experiment with new cheese findings!

  • Full-fat cheeses
  • Heavy whipping cream
  • Full-fat sour cream
  • Butter (avoid margarines)
  • Full-fat cream cheese

Vegetables

You will want your carb sources to basically be vegetables/limited fruits.  The purpose of this diet is to eat high fat, moderate protein, and low carbohydrate.

  • Asparagus
  • Squash (spaghetti, butternut, etc.)
  • Peppers (jalapeno, bell, banana, etc.) *
  • Mushrooms
  • Cucumbers
  • Cabbage
  • Brussel sprouts
  • Cauliflower
  • Various leafy greens (spinach, romaine, arugula, bib lettuce, etc.)
  • Broccoli
  • Artichoke hearts
  • Garlic *
  • Onion *

Fruits

  • Avocado
  • Blueberries *
  • Raspberries *
  • Blackberries *
  • Strawberries *
  • Cranberries *

Nuts & Seeds

Be careful when consuming nuts. They are extremely easy to overeat and they do have a carb content.  This includes nut butters.

  • Almonds *
  • Hazelnuts *
  • Macadamias *
  • Pistachios *
  • Walnuts *
  • Pecans *
  • Sesame seeds *
  • Sunflowers seeds *
  • Pumpkin seeds *
  • Flax seeds *

Condiments

  • Mayonnaise
  • Mustard
  • Soy sauce (tamari if you're eating gluten-free like me)
  • Hot sauce
  • Salad dressings (full-fat Ranch, Caesar, Bleu Cheese, Italian) *
  • Lemon/Lime Juice

Misc.

Sweeteners

This is just a simple and barebones version of a ketogenic diet food list.  It will then be your choice to decide whether some things are worth purchasing, like diet sodas, for example. Always read the food labels to make sure they are low in carbs!

Did I miss one of your favorite grocery items? Comment below and I'll add it to the list!

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103 Comments

  1. Suzanne Gum on January 6, 2018 at 3:45 pm

    What can I eat that’s sweet???
    I LOVE something sweet after every meal (except my breakfast meal).

    • Dominic on January 7, 2018 at 4:27 pm

      If you absolutely must have something sweet, some berries with whipped cream or a fat bomb would be satisfying!

  2. Cindie on July 20, 2017 at 5:41 am

    What about spinach, romaine letuce, arugula, kale, celery, clean trouble, garlic, ginger and parsley
    You know salad stuff

    • Dominic on August 25, 2017 at 1:41 pm

      As long as you can fit them into your macros, go for it!

  3. ALEX on October 30, 2016 at 9:49 pm

    grapes , raisins ?

  4. Mona on October 23, 2016 at 9:02 pm

    Can I eat green chilli? Tofu? Soya?

    • Brent on October 31, 2016 at 6:31 am

      In moderation, tofu is okay. 100g has 2g of carbs. Soybean is right out the window. 100g has 30g of carbs. Chili peppers can be enjoyed depending on their amount. 100g has 9g of carbs, but I doubt you’re ever going to heave 100g of chili peppers.

      • Dominic on November 2, 2016 at 12:34 pm

        Macronutrient wise, yes. But soy all around isn’t the best choice.

  5. Pinki Barar on October 6, 2016 at 3:09 am

    What about Pulses and dals …. for vegetarians, Pulses/dals are a great source of protine just as soya also.

    • Dominic on October 19, 2016 at 10:02 pm

      I’m not too familiar, but it looks to be similar to a lentil. In that case, it’s probably too high for Keto. But, you can pretty much each eat anything as long as it fits your macros, so maybe a very tiny serving if you absolutely must.

      • Brent on October 31, 2016 at 6:34 am

        They’re both basically the same thing is a type of bean which basically means no.

  6. Nina on September 25, 2016 at 2:41 am

    Can you have evaporated milk on keto diet?

    • Dominic on September 26, 2016 at 6:10 pm

      It’s not really Keto friendly, but if you can fit into your macros, go for it. It appears to have around 13g per half cup serving.

  7. Darla on September 11, 2016 at 9:29 am

    What about cantaloupe? Can you have cantaloupe or is it mainly berries that you can have? When I was on low carb/high protein, I would eat cantaloupe.

    • Dominic on September 22, 2016 at 1:57 pm

      If it fits into your macronutrient goals, go for it! A small wedge has about 6 carbs I believe, so be careful!

  8. Connie Hokanson on August 18, 2016 at 1:26 am

    Can I use coconut flour?

  9. Matt on April 14, 2016 at 2:34 am

    Is there a ketchup that may be ok to consume?

    • Dominic on April 28, 2016 at 1:19 am

      Heinz makes a reduced sugar version. I think 1g carb per serving and it’s made with Splenda.

  10. Debi on March 13, 2016 at 6:31 pm

    I love apples, can I have them every now and then?

    • Dominic on April 28, 2016 at 2:15 am

      IIFYM – if it fits your macros!

  11. andres on March 3, 2016 at 9:00 pm

    is honey (or raw honey) an acceptable sweetener?

    • Dominic on March 11, 2016 at 2:09 pm

      Too much sugar for Keto.

      • Lora on March 16, 2016 at 6:25 pm

        Hi! Can we eat Hummus???

        • Dominic on April 28, 2016 at 2:13 am

          IIFYM — If it fits your macros!

      • Kelli on March 18, 2016 at 7:58 pm

        What do you think of using sugar free Metamucil on a daily basis on this diet?

        • Dominic on April 28, 2016 at 1:45 am

          Use it if it works for you. Gives me bad GI issues!

  12. Sue on January 24, 2016 at 11:44 pm

    Can you eat full fat Greek yogurt

    • Dominic on January 29, 2016 at 1:37 am

      Sue-

      As long as you stay within your carb limit (20 for most on Keto), I say go for it!

    • jax on February 13, 2016 at 9:31 pm

      I always have full fat greek yog in the fridge for when I get the munchies..

  13. Toni on January 19, 2016 at 10:05 pm

    Hi just new to LCHF first week halved my sugar readings and halved insulin. So amazed. Just reading about vegetables (tomatoes) and carbs, is there anywhere I can get a copy of carbs in fruit and veg please? Thanks for this site. After searching web this is the best site and so full of info

  14. Eida on January 16, 2016 at 4:30 pm

    Does frying a vegetable increase the carb count? For example fresh or fried tomato – does the caramelisation add carbs or not since the sugars are there anyway?

    • Dominic on January 16, 2016 at 7:06 pm

      Nope. Only if you are adding carbohydrates or sugar to it. Just be aware that when you fry or dehydrate vegetables, they’re a lot easier to overeat!

      Dom

  15. Vickie Veal on January 7, 2016 at 6:57 pm

    What, if any, supplements are recommended? Fish oil?

    • Dominic on January 13, 2016 at 3:34 am

      Electrolytes. Fish oil isn’t necessary if you are consuming fish, but if you aren’t a nice Cod Liver Oil might be beneficial.

      Dom

  16. AJ on January 7, 2016 at 10:52 am

    So I just started the keto diet a few days ago and not to sound gross but I noticed I have diarrhea. Could this be a side effect of the diet?

    • Dominic on January 13, 2016 at 3:35 am

      AJ-

      This is a common side effect for the first week to few weeks for some. This is likely a change in your gut microbiome — many bacteria are dying off as they aren’t supplied high carbohydrates anymore. It should improve! If it doesn’t, check out this post I made:

      http://nobunplease.com/diarrhea-low-carb-keto-diet/

      Dom

  17. John Taylor on January 4, 2016 at 1:37 am

    I drink 200ml of Anchor full fat milk 30 mins before my gym workout (targeted Keto?) and this does not knock me out of keto according to my daily 10-parameter urinalysis, though that is 12g carb out of my 20g daily allowance. It helps add additional protein and fat which I am struggling to reach targets. FYI I am 165cm, 55Kg, 13% body fat, targeting 3000Kcals (84% fat, 14% protein, 2%carb). Comments?

    • Dominic on January 6, 2016 at 2:56 am

      My opinion is — IIFYM (if it fits your macros), go for it! I know many people also use a small amount of carbohydrates to improve gym performance. I bet it’s just fine.

      Dom

  18. Phey on March 29, 2015 at 3:49 am

    What about coconut flour? Is that acceptable?

  19. Jennifer Dale on February 26, 2015 at 9:25 pm

    Another keto-approved sweetener is Xylitol 🙂

    • Michelle on December 31, 2015 at 3:45 am

      It’s a great sweeter but be aware it is also a laxative!

  20. keerthi on February 13, 2015 at 11:53 pm

    What about lentils ? I am a vegetarian and do not eta any meat or chicken or fish.. i eat only eggs.. my main source of protein is all kinds of lentils..Please suggest

    • Dominic on February 19, 2015 at 6:21 am

      Lentils can be carb heavy and generally legumes aren’t that great as they contain anti-nutrients. If they work for you and you have limited options, go for it!

      Dominic

  21. […] link […]

  22. tracy green on January 18, 2015 at 8:03 pm

    Hi I have fatty liver disease what do you think about this way for me to lose the weight thanks. And how do I maneuver portion size for my meals thanks

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  25. Lola on October 24, 2014 at 4:33 pm

    What about 4.8 % guernsey cow milk? I buy the nonhomogenized cream on top milk every so often. And it’s amazing! I would really be bummed if I can’t have it anymore. What do u think?

    • Dominic on October 25, 2014 at 5:23 pm

      Lola-

      I can’t say, I’m not familiar. Do you have the nutritional breakdown?

      Dominic

  26. CLIFF LEE on October 11, 2014 at 6:59 pm

    Thanks alot Dom it does help… I appreciate the reply.

  27. CLIFF LEE on October 8, 2014 at 12:34 pm

    Hi Dom! I really appreciate your list. Question for you? I think your list looks pretty good but what worries me is that some people say you have to just eat cruciferous veggies and stay away from the others while trying to keto adapt… Also fruit needs to be eliminated as well during the know adapt process. I also read that keto sticks don’t really work either… What do you think and how did your diet fair for you too keto adapt and lose weight?

    • Dominic on October 10, 2014 at 3:20 am

      Cliff-

      Cruciferous aren’t the only veggies you can enjoy. Leafy greens like spinach, mushrooms, and cucumbers are also tasty and low carb! There’s no need to go completely veggie free to become keto-adapted. It may induce ketosis faster, but my digestion would be terrible if I didn’t include some.

      The keto sticks aren’t very accurate. If the strip turns color, it’s only showing excess ketones that are excreted in the urine, not the actual amount you are producing. If you want to see how deep into ketosis you are, I suggest getting a meter. In my post, I mention some ways you can test and more info: http://nobunplease.com/what-is-ketosis/

      For me losing weight, I found that I lost a huge amount the first week and then lost 1-2 pounds consistently weekly after. That’s a good rate! I also ate lots of veggies throughout the time!

      Hope this helps,

      Dominic

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  29. Maddy on August 14, 2014 at 6:28 am

    Great site! Thanks for all the info. I was wondering if it mattered where you got your 25g of carbs a day from? Are there any foods that would stall weight loss or if you just kept under 25g, would it not matter?

    Thanks!

    Maddy

    • Dominic on August 15, 2014 at 1:09 am

      Nuts and dairy can sometimes stall. Be conscious of these.

      Dominic

      • Judy on August 15, 2014 at 10:56 pm

        speaking of nuts and seeds and such, Dom…..what about chia seeds? Any cautions there?

        • Dominic on August 16, 2014 at 12:13 am

          I think it’s generally pretty hard to overeat chia seeds, especially when they’re soaked and made into a paste. At any rate, if you do decide to remove other nuts, this might be something else to try.

          Also, PLEASE make sure that you do soak them, otherwise they could cause some digestive issues.

          Dominic

  30. Brandi on August 13, 2014 at 7:59 pm

    Hi,

    I’ve been surfing the web for info on low carb & keto and came across your list, great btw, but, I was wondering, do you know if ground turkey acceptable? Don’t know why, but ground beef really makes me sick to my stomach so for the past several yrs I’ve used turkey as its replacement.

    • Dominic on August 15, 2014 at 1:09 am

      If you like it, use it. But I would recommend adding fat to it since turkey is very lean.

      Dominic

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  32. Janell on July 24, 2014 at 9:07 pm

    What an awesome blog; I’m so glad I found this wealth of support and ideas!

    I’m in my first week of this diet – feeling great and I’ve already dropped five lbs! Just wondering, has anyone else experienced kidney pain in the beginning? Does the sudden absence of carbs affect the kidneys? Any ideas for a remedy?

    Thanks so much!

    • Dominic on August 2, 2014 at 5:21 am

      I would suggest making sure you are getting enough water and electrolytes. Sometimes people experience cramps and pain around the kidneys from lack of either.

      Hope this helps.

      Dominic

      • darnelle on October 21, 2014 at 8:48 am

        Hi, very new here, but I’m10days in & had kidney pain too, did a bit of research that told me it’s due to too much acid being processed & dry figs should help, I got some & now have 1 every morning & have no more pain. Might be mind our matter but it worked!

  33. Miriam on July 16, 2014 at 3:08 am

    Can I have some chipotle mayo?!
    I don’t like plain mayo…

    • Dominic on July 16, 2014 at 4:21 pm

      Absolutely! I love Chipotle mayo, too 😛

      Dominic

  34. lena on June 27, 2014 at 7:28 am

    I have had ra for several years. I am tired of meds. They make me sicker because of the side affects. Many green leafy healthy vegetables make me more inflamed. Any suggestions?

    • Dominic on June 30, 2014 at 1:48 am

      lena-

      Could be due to a leaky gut and the fiber from them is causing you distress. I personally experience the same. Humans cannot digest the fibers in them called cellulose. Try cooking them down for quite and while and see if that helps.

      Dominic

  35. Alex on May 23, 2014 at 2:47 pm

    I love radishes spread with a good-quality butter and sprinkled with sea salt! This seems like an okay snack, just wanted to get your opinion. Thanks!

    • Dominic on May 23, 2014 at 3:38 pm

      Alex,

      That is one of my favorites, too. You can’t beat that for a rich and satisfying snack!

      Have you had radishes roasted? To die for!

      Dominic

  36. James on May 1, 2014 at 10:36 pm

    Hey Dom, question on lentils and beans. How well do you think the above list would work with these introductions? I mean is it pointless cutting out bread, pasta, rice, potato and then continuing to eat hummus, falafal and lentils? Just because I’ve heard they are lower carb, and I struggle to be a militant dieter….Cheers

    • Dominic on May 3, 2014 at 10:09 pm

      James-

      These foods don’t necessarily fall in line with a super low carb, keto diet but for someone eating a simply reduced diet (100-150 grams per day) they could be fine.

      The thing with beans and lentils (most legumes) is that they aren’t digested too well. If you don’t feel any negative side effects from consumption like stomach ache, diarrhea or gas and don’t follow a strict super low carb diet, I’d say go for it. It really depends on how you feel!

      Dominic

  37. Sue Ruth on April 20, 2014 at 8:08 pm

    Zucchini?

    • Dominic on April 20, 2014 at 11:30 pm

      Sue Ruth-

      Zucchini is a great option on this way of eating!

      Dominic

  38. natalee on April 14, 2014 at 10:19 pm

    Having lived with a weight problem my whole life I find eating ‘fat’ a foreign concept. Could you help me learn how much fat I need to consume to put my body into a state of ketosis? Would appreciate any tips that you’ve picked up while on this journey. Thanks

    • Dominic on April 14, 2014 at 10:43 pm

      Natalee-

      My suggestion for you would be to fill out your details in this calculator, it will give you a good estimate on the amount of fat you’d need:
      http://keto-calculator.ankerl.com/

      Hope this helps!

      Dominic

  39. Jen on April 13, 2014 at 11:13 am

    That’s quite a limited fish/seafood list. Is there a particular reason? I would have thought all fresh fish and shellfish would be OK.

    • Dominic on April 13, 2014 at 2:49 pm

      Jen-

      I’m sure there is probably more but I am honestly not too knowledgable in seafood!

      Dominic

  40. Sophie on April 7, 2014 at 12:09 pm

    I have read before that skim milk might not be an issue . I really love tea !! Help

    • Corby on June 12, 2014 at 1:48 pm

      You WANT higher fat in Your diet when on a Ketogenic plan. Use whole milk, or even organic Half n Half.

  41. Andrew on March 29, 2014 at 9:42 am

    This list is great! I started my Keto diet about 2 & a half weeks ago, and so far I have been doing alright. Ive kept under 25g of carbs a day, and have been learning how to balance my fat & protein intake. I don’t know if my body is in a ketotonic state yet though 🙁

    • Dominic on March 29, 2014 at 3:33 pm

      Andrew-

      Thanks! For some people, it takes a little while to get into ketosis. Some of the signs include: a metallic taste in mouth, smelly urine and increased energy.

      For some, this could take two weeks and others, a month! The only 100% way to get a ketone meter and prick your finger!

      Hope this helps,

      Dominic

      • Debra Winham on January 22, 2015 at 11:00 pm

        One can also use strips which test your urine. I believe the ketone meter is more accurate but the strips are useful and nice if you don’t want to keep pricking your finger.

  42. Robin on March 28, 2014 at 11:31 pm

    I love this list! Best I’ve seen yet on the web. Do you use an app to keep track of your daily intake?

    • Dominic on March 28, 2014 at 11:35 pm

      Robin-

      I used to My Fitness Pal back when I was very specific about tracking. Over time, I realized that it made me very obsessive and I really didn’t want that on my shoulders. Now I just go by what my body says. Might be a little slower over time, but it’s sustainable.

      Hope this helps!

      Dominic

      Dominic

  43. Brooke on March 27, 2014 at 8:25 pm

    Thanks Dom. I’m a vegetarian (but I eat eggs, not much dairy). I really want to make this diet work, but it is a struggle. Thanks for the helpful information. I will add edamame and soy (limited) to my list!

    Brooke

  44. Brooke on March 27, 2014 at 6:47 pm

    Hi. What about edamame and tofu/soy protein as protein sources?

    • Dominic on March 27, 2014 at 7:58 pm

      Brooke-

      From a macronutrient standpoint, tofu is fine.

      I personally don’t consume soy due to it being highly inflammatory and mimics estrogen in men.

      Also, I am just not a fan of soy in general.

      With that being said, it’s really a personal decision!

      Hope this helps.

      Dominic

  45. Tanya on March 7, 2014 at 7:30 pm

    Hi dom,

    Nuts should be eaten sparingly, would you say the same about almond milk?

    Thanks

    • Dominic Geracia on March 7, 2014 at 10:29 pm

      Tanya-

      It all depends on the carb content. If it’s low and fits into your daily allotment of carbs (if you have one), you should be fine! Hope this helps.

      Dominic

  46. Robin on February 27, 2014 at 1:48 am

    I’m interbred… How do we know portion sizes???

  47. Lin on January 27, 2014 at 3:55 am

    Is lettuce just one of those throw away foods that you can eat for bulk? I just happened upon your website and I am a happy girl, let me tell you. It’s so much more concise that Atkins! Love it!

    • Dominic Geracia on January 27, 2014 at 7:41 pm

      Lin-

      Lettuce is a great vehicle for a lot of foods. I like to use it for wraps and salads. Definietely not a throw away food, it’s low carb and packed full of nutrients (assuming you use more than just iceberg)! Also, it does have fiber which can definitely help if you’re feeling constipated!

      Dominic

  48. Brian M on November 14, 2013 at 4:12 pm

    Great list Dom. Sounds like I need to use less onion. I have a tendency to use onion in my omelets every day!

    What is the stance on tomatoes?

    • Dominic Geracia on November 15, 2013 at 3:10 am

      Brian-

      Tomatoes fall along the same lines as onions. They have to be limited because they do have a carb content, but I don’t know many people who will eat more than one tomato at a time, haha.

      Dominic

      • ann b on June 14, 2014 at 2:09 pm

        Just reading this list you put out and came across your reply about tomatoes. I’m guilty of it. Down here in Louisiana in some parts deep like down in Orleans , St. Bernard, St. Tammany and Jefferson Parishes-we grow creole tomatoes and many of us indulge ourselves with them while they’re in season-deep red and juicy as only you an imagine! Guess I’ll have to learn to stop myself. Thanks for letting me know!

        • Dominic on June 14, 2014 at 3:40 pm

          Ann-

          My thoughts exactly. My family is Italian and most every meal usually involves tomatoes. It’s hard to just have a little!

          Dominic

        • Barbara on July 15, 2014 at 3:09 pm

          I am in Slidell, those Creole tomatoes are to die for!! I am still just lurking, plan to get serious soon! 🙂

  49. Andre Chimene on November 10, 2013 at 12:30 pm

    Loved your list my friend. It is being passed thru the siabetic and low carb communfities.

    One caveat. I would drop Splenda as A sweetener because it elevates both blood sugar and insulin.

    Please keep up the great work the beautiful blog. Andre

    http://www.greenmedinfo.com/blog/splenda-sucralose-found-have-diabetes-promoting-effects-1?utm_source=www.GreenMedInfo.com&utm_campaign=a7e55c8c83-Greenmedinfo&utm_medium=email&utm_term=0_193c8492fb-a7e55c8c83-86924185

    • Dominic Geracia on November 10, 2013 at 4:08 pm

      Andre-

      Thanks for posting that article. I know a lot of people use Splenda and they should be wary of how it affects them!

      Dominic

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