Here are some healthy foods to eat on a ketogenic diet.
- Seafood. Fish and shellfish are very keto-friendly foods. ...
- Low-carb vegetables. ...
- Cheese. ...
- Avocados. ...
- Meat and poultry. ...
- Eggs. ...
- Coconut oil. ...
- Plain Greek yogurt and cottage cheese.
1. Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free (6Trusted Source).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (7Trusted Source, 8Trusted Source).
While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source):
Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obese (14Trusted Source).
In addition, frequent fish intake has been linked to a decreased risk of disease and improved cognitive health (14Trusted Source, 15Trusted Source).
The American Heart Association recommends consuming 1 to 2 seafood meals every week (16Trusted Source).
SUMMARY
Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s.
2. Low-carb vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. The term “net carbs” simply refers to carbs that are absorbed by the body.
Note that net carbs and their effects on the body are somewhat controversial, and more research is needed.
Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts (17Trusted Source, 18Trusted Source).
Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage (19Trusted Source, 20).
What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk (21Trusted Source, 22Trusted Source).
Low-carb veggies make great substitutes for higher-carb foods.
For instance:
cauliflower can be used to mimic rice or mashed potatoes
“zoodles” can be created from zucchini
spaghetti squash is a natural substitute for spaghetti
Here are some examples of keto-friendly vegetables to include in your eating plan.
Keto vegetable list:
- asparagus
- avocado
- broccoli
- cabbage
- cauliflower
- cucumber
- green beans
- eggplant
- kale
- lettuce
- olives
- peppers (especially green)
- spinach
- tomatoes
- zucchini
3. Cheese
There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium (23Trusted Source).
Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease (24Trusted Source, 25Trusted Source).
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition (26Trusted Source).
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 consumed 7 ounces (210 grams) of ricotta cheese per day experienced less muscle mass and muscle strength loss over the course of the study than others (27Trusted Source).
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
provalone
romano
string cheese
Swiss
SUMMARY
Cheese is rich in protein, calcium, and beneficial fatty acids, yet contains a minimal amount of carbs.
4. Avocados
Avocados are incredibly healthy; 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams (28Trusted Source).
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier (29Trusted Source).
In addition, avocados may help improve cholesterol and triglyceride levels.
One study found that participants eating one avocado per day had beneficial effects for their cardio‐metabolic risk factors including lower levels of LDL (bad) cholesterol. (30Trusted Source).
SUMMARY
Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may help improve heart health markers.
5. Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals (31Trusted Source, 32Trusted Source).
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low carb diet (33Trusted Source, 34Trusted Source).
One study in older women found that consuming a diet high in fatty meat led to HDL (good) cholesterol levels that were 5% higher than on a low fat, high carb diet (24Trusted Source).
It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals (35Trusted Source).
SUMMARY
Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.
6. Eggs
Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (36Trusted Source).
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and satiety (37Trusted Source, 38Trusted Source).
It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health (39Trusted Source).
Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the size of LDL particles in a way that reduces the risk of heart disease (40Trusted Source).
SUMMARY
Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.
7. Coconut oil
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system (41Trusted Source).
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis (42Trusted Source, 43Trusted Source).
What’s more, coconut oil may help adults with obesity lose weight and belly fat.
In one study, men who ate 2 tablespoons (30 mL) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes (44Trusted Source, 45Trusted Source).
For more information about how to add coconut oil to your diet, read this article.
SUMMARY
Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
8. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.
A half cup (105 grams) of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein (46Trusted Source, 47Trusted Source).
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (48Trusted Source, 49Trusted Source).
Either one makes a tasty snack on its own. However, both can also be combined with chopped nuts, cinnamon, or other spices for a quick and easy keto treat.
SUMMARY
Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.
9. Olive oil
Olive oil provides impressive benefits for your heart.
It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies (50Trusted Source, 51Trusted Source).
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (52Trusted Source, 53Trusted Source).
As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.
Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they’ve been cooked.
SUMMARY
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise, and adding to cooked foods.
10. Nuts and seeds
Nuts and seeds are healthy, high fat, and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases (54Trusted Source, 55).
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (56Trusted Source).
Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds (57Trusted Source, 58Trusted Source, 59Trusted Source, 60Trusted Source, 61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source):
almonds: 2 grams net carbs (6 grams total carbs)
Brazil nuts: 1 gram net carbs (3 grams total carbs)
cashews: 8 grams net carbs (9 grams total carbs)
macadamia nuts: 2 grams net carbs (4 grams total carbs)
pecans: 2 grams net carbs (4 grams total carbs)
pistachios: 5 grams net carbs (8 grams total carbs)
walnuts: 2 grams net carbs (4 grams total carbs)
chia seeds: 1 gram net carbs (12 grams total carbs)
flaxseeds: 0 grams net carbs (8 grams total carbs)
pumpkin seeds: 3 grams net carbs (5 grams total carbs)
sesame seeds: 3 grams net carbs (7 grams total carbs)
SUMMARY
Nuts and seeds are heart-healthy, high in fiber, and may lead to healthier aging. They provide 0 to 8 grams of net carbs per ounce.
11. Berries
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.
Berries are low in carbs and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbs.
These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease (68Trusted Source, 69Trusted Source, 70Trusted Source).
Here are the carb counts for 3.5 ounces (100 grams) of some berries (71Trusted Source, 72Trusted Source, 73Trusted Source, 74Trusted Source):
blackberries: 11 grams net carbs (16 grams total carbs)
blueberries: 9 grams net carbs (12 grams total carbs)
raspberries: 6 grams net carbs (12 grams total carbs)
strawberries: 7 grams net carbs (9 grams total carbs)
SUMMARY
Berries are rich in nutrients that may reduce the risk of disease. They provide 5 to 12 grams of net carbs per 3.5-ounce serving.
12. Butter and cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving (75Trusted Source, 76Trusted Source).
For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease (77Trusted Source, 78Trusted Source).
In fact, some studies suggest that a moderate consumption of high fat dairy may possibly reduce the risk of heart attack and stroke (79Trusted Source, 80Trusted Source, 81Trusted Source).
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (30Trusted Source).
SUMMARY
Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health when consumed in moderation.
13. Shirataki noodles
Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them near the produce at grocery stores or online.
They contain less than 1 gram of net carbs and 15 calories per serving because they’re mainly water (82Trusted Source).
In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (83Trusted Source).
Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (84Trusted Source, 85Trusted Source, 86Trusted Source).
Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine. They can be substituted for regular noodles in all types of recipes.
SUMMARY
Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.
14. Olives
Olives provide the same health benefits as olive oil, only in solid form.
Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (87Trusted Source).
In addition, in vitro studies suggest that consuming olives may help prevent bone loss and decrease blood pressure, though no human trials are available yet (88Trusted Source, 89Trusted Source).
Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.
Ten olives (34 grams) contain 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of about 1 gram depending on the size (90Trusted Source).
SUMMARY
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