keto basics

Keto Food List

5

minute read

April 15, 2018

A comprehensive list of keto-approved foods as well as things to avoid; designed to get you started on your keto knowledge & journey.

Keto foods

As with any new diet, it’s crucial to understand which foods you should be embracing and which ones to avoid. Here, we break this down in simple sections, listing out great sources for every food group, as well as general things to avoid.

We suggest saving this page as a bookmark on your navigator for easy, quick access - especially as you start out on your keto journey. 

Let's start with the good stuff!

Healthy Oils & Fats

  • Butter (grass-fed)
  • Lard
  • Ghee
  • Tallow
  • Almond Butter / Oil
  • Avocado Oil
  • Coconut Oil
  • Flaxseed Oil
  • Grapeseed Oil
  • Hempseed Oil
  • Macadamia Oil
  • MCT Oil
  • Olive Oil
  • Cocoa Butter, Oil
  • Walnut Oil

Read more about healthy fats here.

Vegetables

  • ‍Leafy Greens
  • Sprouts
  • Artichokes
  • Asparagus
  • Bok Choy
  • Broccoli
  • Broccolini 
  • Brussels Sprouts
  • Cabbages
  • Cauliflower
  • Chives
  • Celery
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Fresh Herbs
  • Garlic
  • Green Beans
  • Lettuce
  • Kale
  • Kohlrabi
  • Mushrooms
  • Onion
  • Peppers
  • Radicchio
  • Radishes
  • Seaweed
  • Snow Peas
  • Spinach
  • Tomatoes (in moderation)
  • Zucchini

Nuts & Seeds

  • ‍Almonds
  • Hazelnuts
  • Macadamia Nuts
  • Pecans
  • Pinenuts
  • Pistachios
  • Walnuts
  • Chia Seeds
  • Flax Seeds
  • Hemp Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Nut or Seed Butter (unsweetened)

Other Good Stuff

  • 100% Dark Chocolate
  • Almond Flour
  • Almond Meal
  • Coconut Flour
  • Flaxseed Meal
  • Sesame Seed Flour
  • Raw Cacao Powder

Proteins & Dairy

Meat

In general, stick to organic and grass-fed meat

  • ‍Beef: steak, veal, roast, ground beef
  • Bison
  • Goat
  • Lamb: chops, loin, tenderloin, ground
  • Organ meats: heart, liver, tongue, kidney, bone marrow
  • Poultry: chicken, turkey, quail, duck
  • Pork: chops, ham, loin, tenderloin, ground
  • Wild Game
  • Cured & Processed Meats: bacon, sausages, prosciutto, salami (check the ingredients for sugar and additives, sulfates to be consumed in moderation)

Seafood

In general, stick to wild caught seafood if possible

  • ‍Anchovies
  • Cod
  • Halibut
  • Mackerel
  • Salmon
  • Sardines
  • Snapper
  • Trout
  • Tuna
  • Oysters
  • Clams
  • Mussels
  • Crab
  • Lobster
  • Prawns
  • Shrimp
  • Squid

Dairy & Dairy Substitutes

Try to stick to organic dairy from grass-fed animals and avoid low-fat

  • Eggs
  • Full-Fat Yoghourt
  • Heavy Cream
  • Hard Cheeses (Swiss, Provolone, Parmesan, Cheddar, Pepper Jack, Gauda, Havarti, etc.)
  • Soft Cheeses (Brie, Blue Cheese, Mozzarella, Cream Cheese, Cottage Cheese, Feta, Halloumi, Ricotta, etc.)
  • Mayonnaise
  • Sour Cream (full fat)
  • Whipped Cream (unsweetened)
  • Coconut Butter
  • Coconut Cream
  • Coconut Milk (unsweetened)

Carbohydrates

the good ones!

Fruits

  • ‍Avocado
  • Blackberries
  • Blueberries
  • Cranberries
  • Lemon
  • Lime
  • Olives
  • Raspberries
  • Strawberries

Sweeteners

  • ‍Stevia
  • Erythritol
  • Monk fruit
  • Xylitol
  • Allulose

Supplements

  • ‍Apple Cider Vinegar
  • Bone Broth
  • Exogenous Ketones
  • MCT Oil and Powder
  • Fish Oils
  • Collagen & Gelatin
  • Whey Protein
  • Spirulina
  • Chlorella
  • Maca Root

Find our Ultimate Keto Supplement Guide here.

FOODS TO AVOID

  • ‍Grains (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains)
  • All products made from grains (pasta, bread, pizza, cookies, crackers, etc.)
  • Starchy Vegetables (beets, carrots, parsnip, white potatoes, sweet potatoes, pumpkin, taro, winter squash, yams)
  • Refined Sugars
  • Quinoa
  • Alcohol
  • Beans & Legumes (chickpeas, lentils, kidney beans, green peas, etc.)
  • Low-Fat Dairy Products
  • Processed Foods and Meats
  • Peanut Butter
  • Sugar Alcohols
  • Refined Fats and Oils (sunflower, safflower, cottonseed, canola, soybean, grapeseed, peanut, corn oil, trans fats such as margarine)