The ketogenic diet’s increasing popularity is largely due to its potential benefits for weight loss and blood sugar control.
Early evidence also suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other health conditions. Still, higher quality research is still needed to determine the keto diet’s long-term safety and effectiveness.
The keto diet typically limits carbs to 20–50 grams per day.
While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fiber. That’s because fiber is indigestible, so it can’t be broken down and absorbed by your body.
This diet may seem challenging, but it allows people following it to eat many nutritious foods.
Here are 13 healthy foods to eat on the keto diet.
1–3. Animal proteins
1. Seafood
Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium.
However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.
Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity.
Frequent fish intake is linked to improved brain health and a decreased risk of disease.
The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.
2. Meat and poultry
Meat and poultry are considered staple foods on the keto diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet (18Trusted Source, 19Trusted Source, 20).
One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low fat, high carb diet (21Trusted Source).
It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (22Trusted Source, 23).
3. Eggs
Eggs are an extremely healthy protein source.
Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness.
It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health.
Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease .
4–7. Dairy and dairy alternatives
4. Cheese
There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.
Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium.
Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition.
Cheese also contains CLA, which has been linked to fat loss and improvements in body composition .
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who ate 7 ounces (210 grams) of ricotta per day experienced less loss of muscle mass and muscle strength than those who didn’t eat this amount of cheese.
Here are some cheeses that are lower in carbs for a keto diet.
Keto cheese list
- blue cheese
- Brie
- Camembert
- cheddar
- chevre
- Colby jack
- cottage cheese
- cream cheese
- feta
- goat cheese
- halloumi
- Havarti
- Limburger
- Manchego
- mascarpone
- mozzarella
- Muenster
- Parmesan
- pepper jack
- provolone
- Romano
- string cheese
- Swiss cheese
5. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.
Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.
6. Cream and half-and-half
Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.
Both of these dairy products are very low in carbs and high in fat, making them ideal for keto .
Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss .
Despite this, it is best to enjoy cream and half-and-half in moderation.
The American Heart Association 2021 dietary guidance states that people should limit foods high in saturated fat. Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke.
Some studies have suggested that high fat dairy products may not be so closely linked to heart disease. Others suggest that a moderate intake of high fat dairy may reduce your risk of heart attack and stroke. However, the evidence remains inconclusive.
This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through.
Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.
7. Unsweetened plant-based milk
Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk .
You should choose unsweetened versions. Sweetened options have too much sugar to be considered appropriate for keto.
Additionally, you should avoid oat milk, because even unsweetened oat milk is too high in carbs to be keto-friendly.
8–12. Vegetables
8. Green leafy vegetables
Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.
In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs.
Here are some keto-friendly leafy greens:
- Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
- Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
- Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
9. Peppers
Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.
Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.
Peppers are also a rich source of vitamin C. For instance, one bell pepper provides 107% of the daily value (DV) for vitamin C.
10. Summer squash
Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs.
In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.
You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.
11. High fat veggies
Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs.
Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage.
Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL (bad) cholesterol.
12. Other nonstarchy vegetables
Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
What’s more, low carb veggies make great substitutes for high carb foods.
For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.
Here are some other examples of keto-friendly vegetables.
Keto vegetable list
- asparagus
- broccoli
- cabbage
- cauliflower
- mushrooms
- cucumber
- green beans
- eggplant
- tomatoes
- spaghetti squash
- jicama
- radishes
- turnips
- Brussels sprouts
- celery
- okra
