Ketogenic Diet Food Lists
Keto Approved Food Lists
Vegetables
- Dark leafy greens, such as spinach, kale, beet greens, collards, mustard greens, chard, dandelion greens, romaine, arugula, micro greens, etc.
- Mushrooms
- Peppers of all kinds
- Tomatoes
- Cucumbers
- Onions (in limited amounts)
- Leeks
- Scallions
- Garlic
- Fennel
- Celery
- Zucchini and yellow squash
- Spaghetti squash
- Eggplant
- Turnips
- Radishes
- Pumpkin
- Cruciferous vegetables, such as broccoli, cabbage, cauliflower, bok choy, and Brussels sprouts
- Sprouts
- Asparagus
- Bamboo shoots
- Artichokes
- Green beans
- Kohlrabi
- Broccoli rabe
- Okra
- Water chestnuts
- Snow peas
Fruits
- Berries, such as blueberries, raspberries, black berries, and strawberries
- Lemons and limes
- Fresh Cranberries
Healthy Fats
(Include healthy fats at all meals)
- Avocado
- Extra virgin coconut oil
- Extra virgin olive oil
- Sesame oil
- Whole flaxseed
- Flax meal
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Seed butters
- Nuts, such as almonds, walnuts, pistachios, pecans, Brazil nuts, hazelnuts, and peanuts (in moderation)
- Nut butters, like peanut, almond, and cashew
- Mayonnaise (without added sugar)
- Butter
- Heavy cream
- Sour cream
- Cream cheese
- Cheese
Full fat dairy
- Plain Greek yogurt
- Kefir
- Cottage cheese
Proteins
(Proteins should be eaten at every meal)
- Eggs (organic, pasture raised if available)
- Full fat dairy, such as plain Greek yogurt, kefir, or cottage cheese (organic, pasture raised if available)
- Poultry (choose organic grass-fed if you can afford/find it)
- Red meat, such as beef, lamb, or pork; or wild game, like bison, elk, or venison (choose organic grass-fed if you can afford/find it)
- Seafood, such as sardines, salmon, tuna, cod, lake trout, halibut, or shellfish (choose wild, if you can afford/find it)
Fermented foods
(Look for varieties which have been cured in salt, and which do not contain added sugar)
- Fermented pickles
- Sauerkraut
- Kimchi
- Fermented vegetables
All Herbs and Spices
(Read the label on any spice blends before purchasing/using to be sure they don’t contain added sugars)
- Fresh ginger and turmeric
- Powdered ginger, turmeric, and cumin
- Fresh or dried basil, rosemary, oregano, dill, cilantro, thyme, parsley, and other herbs
- Garlic powder, black pepper, cayenne pepper, paprika, coriander, cardamom, cinnamon, ancho chili, and other spices
- 100% raw cacao powder
Condiments
- Vinegar
- Salsas without added sugar, sweeteners, or artificial sweeteners
- Hot sauce
- Marinara and tomato sauces without added sugar, sweeteners, or artificial sweeteners
- Pesto sauce
- Full fat dressings without added sugar, sweeteners, or artificial sweeteners
- Plain or spicy mustards without added sugar, sweeteners, or artificial sweeteners
- Soy sauce/tamari sauce
- Guacamole
Approved Sweeteners
- Stevia
- Monk fruit
- Natural, non-GMO Erythritol
———————————————————–
Non-Keto Foods (Foods to Avoid on a Ketogenic Diet)
Avoid all grains and cereals, such as:
- Wheat
- Rye
- Rice
- Oats
- Barley
- Quinoa
- Millet
- Spelt
- Farro
- Amaranth
- Buckwheat
- Grits
- Farina
- Semolina
Read food labels to avoid all added sugars and sweeteners, such as:
- Date sugar
- Agave
- Barley malt
- Brown sugar
- White sugar
- Black sugar
- Cane juice
- Corn syrup
- Dextrose
- Dextran
- Florida crystals
- Fructose
- Juice concentrate
- Glucose
- Grape sugar
- High fructose corn syrup
- Honey
- Hydrolyzed starch
- Maltodextrin
- Maltose
- Maple syrup
- Molasses
- Rice syrup
- Sucrose
- Turbinado sugar
- Palm coconut sugar
- Coconut sugar
Avoid processed vegetable oils:
- Soybean oil
- Sunflower oil
- Corn oil
- Canola oil
- Cottonseed oil
- Safflower oil
Non-Keto Fruits to avoid:
- Apples
- Oranges
- Stone Fruits
- Kiwi
- Mango
- Papaya
- Pineapple
- Banana
- Red, black, and green grapes
- Melon, such as watermelon, cantaloupe, and honeydew
- Dried fruit, dates, and raisins
- Fruit juice
Non-Keto Vegetables to avoid:
- Potatoes
- Corn
- Carrots
- Rutabagas
- Acorn squash
- Beets
- Peas
- Plantains
- Butternut squash
- Yams
- Sweet potatoes
- Parsnips
- Beans
Non-Keto Condiments to avoid:
- Ketchups, dressings, and BBQ sauces with added sugar
Beginners Guide to Keto: Table of Contents