Keto Diet Food List: 101 Ketogenic Foods

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    A Keto Diet Food List of the Lowest Carb Foods

    There are many articles on the benefits of ketogenic diets and how to implement them.

    If you’ve decided to give keto a try, then this resource provides a complete keto diet food list of 101 foods.

    Although higher carb foods are technically possible on a ketogenic diet (the total carb count is what matters), this list only features very low carb foods.

    For this purpose, each of the foods contains less than 10g of total carbohydrate per 100g.

    While this 10% limit isn’t strictly necessary, this resource aims to provide you with a list of definite ketogenic foods at a glance.

    For a slightly more liberal keto shopping list, see this guide.

    Each food shows the grams of each macronutrient (carbohydrate, fat, protein) it contains per 100g.

    Animal Fats and Cooking Oils

    The Keto Diet Food List Includes Healthy Fats Like Butter

    When using added fats in your diet, it’s better to choose heat-stable saturated fats and/or fruit oils.

    Despite being ketogenic, omega-6 vegetable oils are heavily refined, and they are not healthy, hence their absence.

    Name of Food Carbohydrate Fat Protein
    1. Avocado Oil 0 100 0
    2. Butter 0.1 81.1 0.9
    3. Coconut Oil 0 100 0
    4. Extra Virgin Olive Oil 0 100 0
    5. Ghee 0 99.5 0
    6. Goose Fat 0 100 0
    7. Lard 0 100 0
    8. Macadamia Oil 0 100 0
    9. Red Palm Oil 0 100 0
    10. Tallow 0 100 0

    Condiments and Sauces

    Condiments Like Mustard and Mayonnaise Are Keto-Friendly.

    There are various keto-friendly condiments which can fit into the diet.

    However, for mayonnaise, most products on store shelves are full of unhealthy vegetable oils.

    Name of Food Carbohydrate Fat Protein
    11. Apple Cider Vinegar 0.9 0 0
    12. Hot Sauce (sugar-free) 0 (per serving) 0 0
    13. Kimchi 3.6 0 1.8
    14. Mayonnaise 0.6 75 1
    15. Mustard 5 4 4.4
    16. Parmesan Cheese 4.1 29 38
    17. Pesto 5 50 18
    18. Sauerkraut 4.3 0.1 0.9
    19. Soy Sauce / Tamari 4.9 8 0.6

    Dairy

    Milk, Cheese, Cream and Yogurt Can Be Included on Keto.

    Don’t fear high-fat sources of dairy such as cheese and cream; they are good for you.

    Butter and ghee are missing from this list since they are in the ‘animal fats’ section.

    Here are some other delicious keto dairy foods for when you’re getting your groceries;

    Name of Food Carbohydrate Fat Protein
    20. Blue Cheese 2.3 29 21
    21. Camembert Cheese 0.5 20 24
    22. Cheddar Cheese 1.3 33 25
    23. Clotted Cream 2.3 63.5 1.6
    24. Cottage Cheese 3.4 4.3 11
    25. Greek Yogurt 3.3 5.3 7.3
    26. Heavy Cream 2.8 37 2.1
    27. Quark 3.5 0.2 11.5
    28. Sour Cream 2.9 20 2.1
    29. Whole Milk 4.8 3.3 3.2

    Fish

    Oily Fish Like Salmon is a Healthy Keto Choice.

    Fish should be one of the first foods on any ketogenic shopping list.

    Emphasize oily fish due to the beneficial omega-3 fatty acids they contain.

    All of the fish in the table below are also low in mercury and other environmental contaminants.

    Name of Food Carbohydrate Fat Protein
    30. Anchovies 0 4.8 20.4
    31. Croaker 0 3.2 17.8
    32. Flounder 0 1.9 12
    33. Haddock 0 0.6 20
    34. Herring 0 9 18
    35. Mackerel 0 25 19
    36. Plaice 0 1.2 18.8
    37. Salmon 0 13 20
    38. Sardines 0 9 23
    39. Trout 0 6 20

    Fruit

    Low Carb Fruits Like Starfruit Fit the Ketogenic Diet.

    There are not many fruits which are under 10g carbs per 100g.

    However, the table below shows keto-friendly fruits which contain less than 10g net carbs per 100g.

    For those unaware, ‘net carbs’ refers to the amount of carbohydrate which is digestible and converts to glucose.

    To calculate this, we can subtract the fiber content of food from the total amount of carbs it contains.

    Many people mistakenly think of some of these fruits as vegetables (avocado, bell peppers, olives, and tomatoes).

    Name of Food Net Carbs Fat Protein
    40. Avocado 2.0 15 2
    41. Bell Peppers 2.9 0.2 0.9
    42. Blackberries 5.0 0.5 1.4
    43. Boysenberries 6.9 0.3 1.1
    44. Eggplant (Aubergine) 2.3 0.1 0.8
    45. Olives 2.8 11 0.8
    46. Raspberries 5.0 0.7 1.2
    47. Rhubarb 2.7 0.2 0.9
    48. Starfruit 4.2 0.3 1.0
    49. Tomatoes 2.7 0.2 0.9

    Herbs and Spices

    Herbs Like Rosemary are Delicious Choices and Keto-Friendly.

    Firstly, herbs and spices offer a burst of flavor to your dishes. They also provide additional benefits through their high antioxidant content.

    Since we only need a pinch of each herb/spice in our cooking, they contain trace amounts of each macronutrient.

    Here are ten great options;

    • 50. Basil
    • 51. Cinnamon
    • 52. Cloves
    • 53. Curry Powder
    • 54. Ginger
    • 55. Oregano
    • 56. Rosemary
    • 57. Sage
    • 58. Thyme
    • 59. Turmeric

    Meat and Protein

    Foods Like Steak (Pictured) and Eggs Are Great For Keto Diets.

    Meat and animal proteins such as eggs are some of the very best keto foods.

    There are no carbohydrates in muscle meats, while eggs and organ meats contain minimal amounts.

    Here are some popular options;

    Name of Food Carbohydrate Fat Protein
    60. Bacon 0 40 13
    61. Beef (85% lean) 0 15 29
    62. Beef Liver 3.9 3.6 20.4
    63. Chicken (w/ skin) 0 9 21
    64. Chicken Liver 1 4.8 16.9
    65. Duck 0 28 19
    66. Eggs 1.1 11 13
    67. Kidney 0.3 3.1 17.4
    68. Lamb (ground) 0 23 17
    69. Pork (chops) 0 14 24

    ** Bacon with no added sugar. Bacon using sugar in the curing process may contain 1-2g sugar per 100g.

    Nuts and Seeds

    Mixed Nuts Make Great Keto Snacks.

    There are no nuts and seeds which come under 10g carbs per 100g.

    However, most of the carbohydrate in nuts and seeds come from fiber, so these foods can still be very low in net carbs.

    They also make great snack options for when you’re new to a ketogenic diet

    Name of Food Net Carbs Fat Protein
    70. Almonds 9.5 49 21
    71. Brazil Nuts 4.8 66 14
    72. Chia Seeds 6.1 31 17
    73. Flaxseeds 1.6 42 18
    74. Hazelnuts 7 61 15
    75. Hemp Seeds 5 43.9 33
    76. Macadamia 5.6 76 8
    77. Peanuts 7.6 49 26
    78. Pecans 4.4 72 9
    79. Pine Nuts 9.4 68 14
    80. Walnuts 7 52 12

    Seafood

    Seafood contains minimal carbohydrate and scores of important vitamins and minerals.

    Some tasty and nutritious foods from the sea include;

    Name of Food Carbohydrate Fat Protein
    81. Abalone 6 0.8 17.1
    82. Clams 5.1 1.9 25.5
    83. Crab 0 1.2 19
    84. Lobster 0 0.9 19
    85. Mussels 3.7 61 15
    86. Octopus 2.2 1 14.9
    87. Oysters 3.9 2.5 7
    88. Scallops 2.4 0.8 16.8
    89. Shrimp 0.9 1.7 20.3
    90. Squid 3.1 1.4 15.6

    Vegetables

    Pretty much every vegetable—in moderate amounts—is healthy.

    However, there are many which are a little high in carbohydrate for ketogenic diets and staying in ketosis.

    So, which to eat?

    The list below shows some of the lowest carb veggies;

    Name of Food Carbohydrate Fat Protein
    91. Asparagus 3.9 0.8 2.2
    92. Beet Greens 5.5 0.2 2.6
    93. Bok Choy 2.2 0.2 1.5
    94. Cauliflower 5 0.3 1.9
    95. Green Beans 7 0.1 1.8
    96. Mushrooms 3.3 0.3 3.1
    97. Mustard Greens 4.7 0.4 2.9
    98. Radish 3.4 0.1 0.7
    99. Spinach 3.6 0.4 2.9
    100. Swiss Chard 3.7 0.2 1.8
    101. Watercress 1.3 0.1 2.3

    If you’re new to a keto diet, then sticking to the foods listed in this guide can help you get it right.

    However, to ensure the diet is ‘ketogenic’, the total amount of carbohydrate should be a maximum of around 50g per day.

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