What to eat on a keto diet: 25 foods for a low carb lifestyle

The ketogenic diet, commonly known as keto, is a dietary approach that emphasises high fat intake, moderate protein consumption, and very low carbohydrate intake. The goal of the keto diet is to induce a metabolic state called ketosis, where the body primarily relies on fat for fuel instead of carbohydrates.

What is keto diet?

Typically, a standard keto diet consists of about 70-80 percent of calories from fat, 20-25 percent from protein, and only 5-10 percent from carbohydrates. Keto diet foods bring about a drastic reduction in carbs, forcing the body to enter ketosis, a state characterised by the production of ketones from fat breakdown in the liver. Ketones serve as an alternative energy source for the body and brain when glucose (from carbohydrates) is scarce, explains dietician Garima Goyal.

The benefits of keto diet are tremendous, besides weight loss. This study, published in Nutrients, states that keto die helps with diabetes, while a study, published in Elsevier, states that it helps in the treatment of cancer as well. In fact, this study, published in International Journal of Molecular Sciences states that keto diet can help with the treatment if Alzheimer’s disease.

25 foods you must eat on keto diet

If you are on the keto diet and are wondering what to eat, read on to know multiple food options to include in your keto diet plan. This keto diet food list is sure to make your meals easy as well as interesting.

1. Avocado

• Macronutrients per 1 medium avocado (200g): – Carbs: 12g, Fiber: 9g, Fat: 21g, Protein: 3g
• Quantity: 1 medium avocado
•  Benefits: Avocados are a number one of the keto foods list as they are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. They also contain fibre, vitamins (like vitamin K, vitamin E, and B vitamins), and minerals (such as potassium). Avocado is also very good for heart health. This study, published in Journal of American Heart Association, found that Avocado helps with cholesterol.

2. Salmon

• Macronutrients per 3 oz (85g) serving – Carbs: 0g, Fat: 6g, Protein: 17g
• Quantity: 1 serving
• Benefits: Salmon is a fatty fish packed with omega-3 fatty acids, specifically EPA and DHA. These essential fats are crucial for brain health, reducing inflammation, and supporting cardiovascular health. A study, published in Scientific Reports, suggests that Salmon also helps lower insulin levels.

3. Eggs

•  Macronutrients per large egg: Carbs: 0.6g, Fat: 5g, Protein: 6g
•  Quantity: 2-3 eggs
•  Benefits: Eggs are a nutritional powerhouse, providing high-quality protein, vitamins (such as vitamin D, vitamin B12, and choline), and minerals (like selenium). They’re also low in carbs, making them an ideal keto-friendly food. According to a study in International Journal of Environmental Research and Public Healthcare, eating eggs help you feel fuller, thus, aiding weight loss.

4. Spinach

• Macronutrients per 1 cup (30g) serving (cooked): Carbs: 1g, Fiber: 1g, Fat: 0g, Protein: 5g
• Quantity: 1 cup (cooked)
• Benefits: Spinach is low in carbs and calories but rich in vitamins (like vitamin A, vitamin C, and vitamin K) and minerals (such as iron, magnesium, and potassium), states the Agriculture Research Service. It’s a great keto-friendly leafy green, that is delicious as well. It’s also a good source of antioxidants, particularly lutein and zeaxanthin, which promote eye health and protect against oxidative stress.

5. Coconut Oil

• Macronutrients per 1 tbsp (14g): Carbs: 0g, Fat: 14g, Protein: 0g
• Quantity: 1-2 tbsp
• Benefits: Coconut oil is one of the best fats to be had on the keto diet. Coconut oil contains medium-chain triglycerides (MCTs), which are quickly converted into ketones by the liver and used as energy by the body and brain. Other than this, Avocado oil is also a great option.

Also Read: How long should you follow a keto diet?

6. Almonds

• Macronutrients per 1 oz (28g) serving: Carbs: 6g, Fiber: 3g, Fat: 14g, Protein: 6g
• Quantity: 1 serving
• Benefits: Almonds are nutrient-dense nuts loaded with healthy fats, fiber, protein, and essential nutrients (like vitamin E, magnesium, and manganese). They’re also low in carbs and can help curb hunger cravings and promote weight loss when consumed in moderation.

7. Olive Oil

• Macronutrients per 1 tbsp (14g): Carbs: 0g, Fat: 14g, Protein: 0g
• Quantity: 1-2 tbsp
• Benefits – Olive oil is rich in monounsaturated fats and antioxidants, such as oleocanthal and oleuropein, which have anti-inflammatory properties and protect against heart disease. A study, published in International Journal of Molecular Sciences, states that olive oil has polyphenol antioxidants and these help with better artery function and reduce inflammation in the body.

8. Broccoli

• Macronutrients per 1 cup (91g) serving (cooked): Carbs: 6g, Fiber: 2.4g, Fat: 0.3g, Protein: 2.6g
• Quantity: 1 cup (cooked)
• Benefits: Broccoli is a cruciferous vegetable that’s low in carbs but high in fiber, vitamins (including vitamin C, vitamin K, and folate), and minerals (such as potassium and calcium). This is why it is one of the most loved keto friendly vegetables. This is quite a staple for those who want to lose weight, and are a must add item on the keto list for beginners.

9. Cheese (Cheddar)

• Macronutrients per 1 oz (28g) serving: Carbs: 0.4g, Fat: 9g, Protein: 7g
• Quantity: 1 serving
• Benefits – Cheddar cheese is a good source of protein and calcium while being low in carbs. It also contains saturated fats and conjugated linoleic acid (CLA), which have been linked to improved metabolic health and weight loss. The European Journal of Nutrition states that cheese does not increase heart problems, even though it is high in fat. In fact, it can also help enhance heart health.

10. Chicken (Breast)

• Macronutrients per 3 oz (85g) serving (cooked): Carbs: 0g, Fat: 3g, Protein: 26g
• Quantity: 1 serving
• Benefits – Chicken breast is a lean protein source that’s virtually carb-free, making it a staple food on the keto diet. It provides essential amino acids for muscle repair and growth, along with vitamins (like vitamin B6 and niacin) and minerals (such as phosphorus and selenium).

11. Cauliflower

•  Macronutrients per 1 cup (107g) serving (raw): Carbs: 5g, Fiber: 2g, Fat: 0.1g, Protein: 2g
• Quantity: 1 cup (raw)
• Benefits: Cauliflower is a versatile keto diet foods that can be used as a low-carb substitute for rice, mashed potatoes, or pizza crust on the keto diet. It’s high in fiber, vitamins (including vitamin C, vitamin K, and folate), and antioxidants, making it a nutritious addition to your meals.

12. Ground Beef (80% lean)

• Macronutrients per 3 oz (85g) serving (cooked): Carbs: 0g, Fat: 16g, Protein: 22g
• Quantity: 1 serving
• Benefits: Ground beef is a rich source of protein, iron, zinc, and B vitamins, while being low in carbs. Opt for 80% lean ground beef to get a good balance of fat and protein, which helps keep you satisfied and energized on the keto diet. What’s more? Ground beef is one of the keto diet foods staples as it is low cost, and extremely effective. It can be added to a variety of recipes from full meals to fat bombs.

13. MCT Oil

• Macronutrients per 1 tbsp (14g): Carbs: 0g, Fat: 14g, Protein: 0g
• Quantity: 1 tbsp
• Benefits: MCT oil is a concentrated source of medium-chain triglycerides, specifically caprylic acid (C8) and capric acid (C10), which are rapidly converted into ketones for energy. A study, in Journal of Lipid Research, suggests that MCT is converted into ketones, and that helps the process of ketosis.

14. Zucchini

• Macronutrients per 1 cup (124g) serving (cooked): Carbs: 4g, Fiber: 1g, Fat: 0.4g, Protein: 1.4g
• Quantity: 1 cup (cooked)
• Benefits: Zucchini is a low-carb vegetable that’s rich in water, fiber, vitamins (such as vitamin C and vitamin B6), and minerals (like potassium and manganese). Zucchini is one of the vegetables that are good for the keto diet. It can be had as noodles, or can be baked as well.

15. Pork (Bacon)

• Macronutrients per 3 slices (34g) serving (cooked): Carbs: 0g, Fat: 9g, Protein: 6g
• Quantity: 3 slices (cooked)
• Benefits – Bacon is a flavourful and fatty meat that adds a savory element to keto meals. It’s high in protein and saturated fats, which help keep you feeling full and satisfied. Bacon and eggs are one of the most loved and preferred breakfast combination on the keto diet.

16. Heavy Cream

•  Macronutrients per 1 tbsp (15ml): Carbs: 0.4g, Fat: 5g, Protein: 0.4g
• Quantity: 1-2 tbsp
• Benefits: Heavy cream is a keto-friendly dairy product that’s high in fat and low in carbs. It’s often used in coffee, tea, sauces, and desserts to add richness and creaminess without adding significant carbs. Besides this, it can also help you meet your fat goals for the day.

17. Ground Turkey

• Macronutrients per 3 oz (85g) serving (cooked): Carbs: 0g, Fat: 7g, Protein: 22g
• Quantity: 1 serving
• Benefits: Ground turkey is a lean protein option that’s lower in fat than ground beef but still provides essential nutrients like iron, zinc, and B vitamins. In fact, ground turkey is one of the most-popular item on the keto food list for beginners, as it is easy to make and helps with ketosis.

18. Brussels Sprouts

• Macronutrients per 1 cup (88g) serving (cooked): Carbs: 8g, Fiber: 4g, Fat: 0.4g, Protein: 3g
• Quantity: 1 cup (cooked)
• Benefits – Brussels sprouts are a cruciferous vegetable rich in fiber, vitamins (including vitamin C, vitamin K, and vitamin A), and minerals (such as potassium and folate). They also contain antioxidants like kaempferol and quercetin, which have anti-inflammatory and immune-boosting properties.

Also Read: How to make keto diet healthy for weight loss: Follow these tips

19. Cottage Cheese (Full-fat)

• Macronutrients per 1 cup (210g) serving: Carbs: 6g, Fat: 10g, Protein: 28g
• Quantity: 1 cup
• Benefits: Cottage cheese is high in protein and calcium, making it a satisfying and nutrient-dense option for the keto diet. A study, published in Appetite, suggests that cottage cheese can help reduce your cravings and help you feel fuller. This helps keep your weight, as well as daily calories in check.

20. Green Bell Peppers

• Macronutrients per 1 medium pepper (119g): Carbs: 6g, Fiber: 2g, Fat: 0.4g, Protein: 1g
• Quantity: 1 medium pepper
• Benefits: Green bell peppers are low in carbs and calories but rich in vitamin C and other antioxidants. They add crunch and flavor to keto meals and provide essential nutrients for immune function and skin health.

21. Greek Yogurt (Full-fat, Plain)

• Macronutrients per 1 cup (240g) serving: Carbs: 8g, Fat: 10g, Protein: 22g
•  Quantity: 1 cup
•  Benefits: Greek yogurt is high in protein and probiotics, which support gut health and digestion. Opt for full-fat, plain varieties without added sugars to keep carb intake low on the keto diet. A study, in Nutrition Reviews, suggests that a bowl of Greek yoghurt can help you control your appetite, without impacting your energy.

22. Mushrooms

• Macronutrients per 1 cup (70g) serving (raw): Carbs: 2g, Fiber: 1g, Fat: 0.2g, Protein: 2g
•  Quantity: 1 cup (raw)
•  Benefits: Mushrooms are low in carbs and calories but rich in vitamins (such as vitamin D, vitamin B2, and vitamin B3) and minerals (like potassium and selenium). These can be added to stir fries, or baked dishes for those on the keto diet.

23. Lettuce (Romaine)

•  Macronutrients per 1 cup (47g) serving: Carbs: 1g, Fiber: 1g, Fat: 0.1g, Protein: 0.5g
•  Quantity: 1 cup
•  Benefits: Romaine lettuce is low in carbs and calories but high in fiber and water content. It adds crunch and freshness to keto salads and wraps while providing essential nutrients like vitamin K and folate.

24. Peanut Butter (Natural, Unsweetened)

•  Macronutrients per 2 tbsp (32g) serving: Carbs: 6g, Fiber: 2g, Fat: 16g, Protein: 7g
•  Quantity: 2 tablespoons
•  Benefits: Natural peanut butter is rich in healthy fats, protein, and fiber, making it a satisfying and nutritious addition to the keto diet. It provides essential nutrients like vitamin E, magnesium, and potassium while offering a delicious nutty flavour.

25. Cucumber

• Macronutrients per 1 cup (104g) serving: Carbs: 2g, Fiber: 0.3g, Fat: 0.1g, Protein: 0.7g
•  Quantity: 1 cup (sliced)
•  Benefits: Cucumbers are low in carbs and calories but high in water content, making them hydrating and refreshing. They’re also rich in vitamins (such as vitamin K and vitamin C) and antioxidants that support overall health and hydration.

Takeaway

The keto diet may seem restrictive at first, as there are many heavy carb options such as breads, rice and wheat which cannot be eaten. However, its low fat, high carb combination comes with its own set of health benefits such as better heart health as well as control over diabetes. The only thing to remember when on the keto diet is to follow the daily carb range religiously.

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