A ketogenic diet keeps carbohydrate very low, usually 20–50 g of net carbs a day, so the body shifts to burning fat. That makes the food list simple: meat, fish, eggs, cheese, healthy fats, nuts, and non-starchy vegetables. Nearly every grain, starch, fruit, and sugar is out.
Rule of thumb used here: 5 g of net carbs or less per serving fits easily; 6–10 g needs small portions; anything higher is out.
Carb counts for every food are on our glycemic index chart and category pages.
Keto foods to eat
Meat, Fish & Eggs
- Beef, pork, lamb
- Chicken and turkey
- Bacon
- Salmon, sardines, mackerel
- Tuna and white fish
- Shrimp and shellfish
- Eggs
- Tofu
Non-Starchy Vegetables
- Spinach, lettuce, kale
- Broccoli and cauliflower
- Zucchini and summer squash
- Asparagus
- Green beans
- Cabbage and Brussels sprouts
- Mushrooms
- Bell peppers
- Cucumber and celery
- Eggplant and okra
- Tomato
- Radishes and artichoke
- Avocado and olives
Dairy
- Hard cheese
- Cream cheese
- Ricotta
- Cottage cheese
- Butter
- Heavy cream
- Unsweetened almond milk
- Coconut milk, canned
Nuts & Seeds
- Pecans, Brazil nuts, macadamias
- Walnuts and hazelnuts
- Almonds
- Peanuts and natural peanut butter
- Pumpkin and sunflower seeds
- Chia and flaxseed
Fats, Condiments & Drinks
- Olive and avocado oil
- Mayonnaise
- Pesto
- Mustard, hot sauce, vinegar
- Salsa and soy sauce
- Stevia
- Water, coffee, unsweetened tea
- Diet soda
Keto foods in small portions
Small portions
- Onion, leeks, carrots (about 6 g per serving)
- Strawberries, raspberries, blackberries
- Cashews and pistachios
- Plain Greek yogurt
- Dark chocolate, 70%+
- Edamame and hummus
- Tempeh
- Dry wine
- Tomato juice
Foods to avoid on keto
Grains & Starches
- Bread, bagels, tortillas
- Rice, quinoa, oats, barley
- Pasta and noodles
- Breakfast cereals
- Potatoes, sweet potatoes, corn, peas
Fruit & Legumes
- Most fruit, including bananas, apples, grapes
- Dried fruit and fruit juice
- Beans, lentils, and chickpeas
Sugars & Drinks
- Sugar, honey, maple syrup, agave
- Candy, cookies, cakes
- Regular soda and sports drinks
- Milk and sweetened yogurt
- Beer
Keto and the glycemic index
Keto and low-GI eating overlap but aren’t the same. A low-GI food like lentils (GI 30) still has too many carbs for keto, while most keto foods have no GI at all because they contain almost no carbohydrate. If strict keto is more than you want, a low-carb or low-GI approach keeps more foods on the table.
Frequently asked questions
Can you eat fruit on keto?
Only small portions of berries. Strawberries have about 3 g of net carbs per 120 g. Most other fruit has 10–25 g per serving.
Are beans keto?
Most aren’t: a ¾-cup serving has 20–30 g of carbs. Edamame and black soybeans are the exceptions, along with small amounts of hummus.
Which nuts are best for keto?
Pecans, Brazil nuts, macadamias, walnuts, and hazelnuts, at 1–2 g of net carbs per serving. Cashews and pistachios are higher.
This list is general information, not medical advice. Very low-carb diets can affect medication needs; check with your doctor if you take medication for diabetes or blood pressure. Last reviewed October 2026.