Keto Diet Food List

As oils are made virtually entirely of lipids, you can use them extensively for cooking and flavoring.  Medium-chain triglyceride (MCT) oils are particularly beneficial for keto dieters because they are burned for energy faster than triglycerides with longer fatty acids, and are better at promoting ketosis.⁴  Coconut oil is the richest of the natural oils in MCT oil content.⁵

Healthy oils to use for cooking and eating include:

• MCT oil (purified)
• Coconut oil
• Avocado oil
• Olive oil

Meat is a staple of the ketogenic diet because it supplies a large amount of energy and nutrients without any carbohydrates.  Avoid processed meats like hot dogs, lunch meats, and pre-made hamburger as these often contain unhealthy additives and fewer nutrients.⁶  Choose meats that are richer in fats and nutrients like:

• Dark poultry meat
• Unprocessed red meat
• Liver

Seafood is rich in nutrients and heart-healthy omega-3 fatty acids.  Eating seafood can also be a good way to get a number of vitamins and minerals, like vitamin D, calcium, magnesium, and selenium which may be deficient in a keto diet. 

If you are going to eat a lot of seafood, you may wish to check out Monterey Bay Aquarium’s Seafood Watch List to learn which types are safest from heavy metals and other toxins.

Healthy seafood choices include:

• Salmon (wild-caught)
• Oysters
• Clams
• Tilapia
• Mussels
• Crayfish
• Lobster
• Scallops
• Sardines
• Catfish
• Cod
• Tuna (pole-caught)

While milk itself cannot be included in a keto diet because of its lactose content, dairy products that are high in fat are good options.  They are also a good source of calcium and vitamins that can be low in keto diets.  Such products include:

• Eggs
• Cheese
• Butter
• Cream

Nuts and seeds can also be a good source of vitamins and minerals that are otherwise deficient.  Eating a handful of nuts can also help you stay satiated when you start craving carbs.⁷  Nutrient-dense nuts and seeds include:

• Walnuts
• Almonds
• Brazil nuts
• Cashews
• Flax seeds
• Chia seeds
• Hazelnuts
• Hemp seeds
• Pecans
• Sesame seeds

Vegetables are an important source of vitamins, minerals, and dietary fiber, but can be high in starch and other carbohydrates.  Stick to vegetables that grow above-ground (i.e. avoid root vegetables).  Green leafy vegetables are the best for the keto diet.  Low-carb plant-based foods include:

• Spinach
• Lettuce
• Kale
• Celery
• Artichoke
• Cauliflower
• Cabbage
• Eggplant
• Olives
• Cucumber
• Zucchini
• Tomatoes
• Avocados
• Mushrooms

Beverages without added sugars are fine on the keto diet.  A popular breakfast drink is “bulletproof coffee,” which uses a spoonful of butter or oil to add flavor to unsweetened black coffee for an energy boost.  Unsweetened beverages you may drink include:

• Flavored water
• Coffee
• Tea
• Red wine (one glass per day)