Keto Diet Food List With Cheat Sheet (Download PDF)

What Can You Eat On The Keto Diet (Scroll Down For Infographic)

Please see below a list of keto foods you may have without counting calories and which one's you must limit.

Keto Foods You Should Avoid Or Limit

Grains and starchy products ALL sugars Candy Cookies

Dairy

Evaporated skim milk & low fat dairy Sweetened yogurts Ice cream Fats

Margarine Artificial fats

Grains

Rice Pasta Oatmeal

Starchy Carbs

Beans Peas Lentils Potato chips Pretzels Crackers

Fruits and Starchy Vegetables

Most fruits, except for lemons, limes, tomatoes, and small portions of berries.

Starchy vegetables, including corn, potatoes, and peas.

White Potatoes Sweet Potatoes Yams Peas Beans Corn Raisins Grapes

Nuts and Seeds

Sweetened seed nut butter Chocolate-covered nuts

Sweeteners

Agave Splenda Honey Maple syrup Coconut sugar

Sauces and Condiments

Salad dressings Barbecue sauce Ketchup Honey mustard

Beverages

Keto Foods List To Eat

Wine (limit) Beer (limit) Sweetened cocktails Soda Energy drinks Fruit juice Lemonade

Keto Foods To Add To Your Diet

See below an allowed keto foods list on the ketogenic diet.

Meat and Seafood

Remember that ketogenic diet foods are not to be high in protein; the focal point is on fat. So be moderate in consuming these proteins.

Grass fed beef Fish, aim for fatty fish, such as salmon Sardines Trout Lobster Dark meat chicken Pork Turkey Bacon Lamb Shrimp Skinless chicken breast

Whole Milk Natural Dairy

Butter Ghee Sour cream Cottage cheese Cheddar cheese Mozzarella Blue cheese Parmesan Feta cheese Yogurt Oils

Avocado oil Coconut oil Olive oil Hazelnut oil Sunflower oil Flaxseed oil Corn oil

Fruits and Vegetables

(1 cup serving size)

Avocado Coconut Blackberries Spinach Lettuce Cauliflower Celery Asparagus Zucchini Spaghetti squash Eggplant Tomatoes Broccoli Cucumber Bell peppers Brussel sprouts

Seeds and Nuts

Sunflower seeds Pecans Walnuts Almonds Pumpkin seeds Chia seeds Flaxseeds Cashews Peanuts

Sweeteners

(Use moderately)

Monk fruit Stevia Erythritol Xylitol

Condiments and Sauces

Soy sauce Guacamole Lemon butter sauce Salsa Mayo (No sugar) Heavy cream Raw garlic Tomato sauce/paste (No sugar)

Liquids

Water Almond milk Coconut milk Bone broth Herbal tea Green tea Black coffee Unsweetened carbonated water Zero-calorie drinks Rum Whiskey Tequila Vodka Gin

Liquors like above, are keto friendly, as long as you do not mix them with juices or sweeteners.

Use tonics, sodas, and seltzers when it comes to keto mixers.

Herbs and Spices

Any herb and spice can work in keto diet foods.

They are all typically okay if you use a tiny quantity for adding flavour.

Salt Pepper Thyme Cayenne Ground ginger Cinnamon Cumin Garlic powder Chili powder

These are just some examples however; you can use your desired choice.

Supplements

Below are not required. They are simply optional and can help you produce ketones more rapidly.

Fiber Multivitamin MCT oils Vitamin D (Great support for immune system) Exogenous ketones (A great aid to help raise ketone levels)

Nutrition Information For Keto Foods

keto diet food list

Nutrition information for foods you may eat. It includes grams of carbs for carb count.

Saturated fats such as coconut oil, butter, ghee and cocoa butter etc are encouraged in high amounts.

Avocado Oil

Per 1 tablespoon serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Avocado oil is vital source for boosting your nutrients. The high levels of monounsaturated fatty acids help the body absorb nutrients.

Butter

Per 1 tablespoon serving: 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits: It contains a fat-soluble vitamin good for the immune system and healthy vision.

Cheese

Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits: Cheese is the best dietary source for calcium and also an excellent source of protein.

Coconut Milk

Per 1 cup serving: 445 calories, 6.35g net carbs, 4.57g protein, 48.2g fat

Benefits: This is a great way improve digestion, and heart health. The high source of electrolytes help prevent fatigue.

Chicken

Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits: Chicken, the most common poultry can aid in cholesterol regulation. Also, it has a great source of protein. Eggs

Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits: Eggs are very essential for receiving nutrients. In fact, they’re among the most nutritious foods around. They contain a fair mixture of satiating protein vitamins and fat.

Salmon

Per 4-oz serving: 170 calories, 0g net carbs, 26g protein, 6g fat

Benefits: You’ll get an impressive amount of benefits from salmon. The impressive omega-3 fatty acids offer the ability fight off cancer cells and tumours.

Asparagus

Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits: Asparagus is full of nutrients and antioxidants that can boost your brain function as well as give you more energy.

Avocado

Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits: The creamy fruit is loaded with fiber, giving the ability to improve digestion. They also contain a high amount of immune-revving vitamin C.

Broccoli

Per 1 cup (raw) serving: 31 calories, 6g net carbs, 2.5g protein, 0.3g fat

Benefits: The verdant green veggie is keeps you looking younger, improves bone health and works as a natural detoxification.

Cauliflower

Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat

Benefits: Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.

Celery

Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat

Benefits: Celery is a very hydrating vegetable. These crunchy spears are rich in vitamins K, A, and C.

Green Peppers

Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat

Benefits: They are a very powerful antioxidant. This food is favourable in pain-relief and lessens the risk of many chronic illnesses.

Lettuce

Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat

Benefits: Leafy greens can add bulk to your meals while keeping your immune system healthy and strong. They also work for skin-strengthening vitamin A and vitamin C.

Green Onions

Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat

Benefits: More than just a savoury taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.

Tomato

Per 1 cup (raw) serving: 25 calories, 6g net carbs, 1g protein, 0g fat

Benefits: amazing source containing vitamins that protect your heart health and neutralize harmful radicals in the blood.

Zucchini

Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat

Benefits: This is a delicious way to promote healthy digestion, reduce blood sugar and aid your heart health.

Use our information as a guide for when you visit your grocery store.

Keto Diet Food List INFOGRAPHIC

A detailed infographic on what you can consume without worrying about calories and which foods you have to limit and in what quantity. Its referred to the keto cheat sheet or keto grocery list!

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Print Keto Foods List PDF Below

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Bonus: 7 Day Ketogenic Meal Plan

7 Day Keto Meal Plan

Bonus: 100's Of Keto Approved Recipes

130 Keto Snacks 30 Keto Bread Recipes 18 Keto Breakfasts 20 Keto Desserts 21 Keto Cheesecakes 25 Ketogenic Dinners 60 Additional Recipes