What to Eat and Avoid on a Low-Carb Diet

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.

The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs. You can browse through hundreds of our keto recipes and filter by carb content, allergies or categories to help you meet your carb intake and start burning fat for energy.

To help you stick with the diet, I've also created several free and premium meal plans including some that are dairy-free and sweetener-free - check them out!

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Net Carbs in Commonly Used Recommended Foods Animal products Source Net Carbs (grams) Serving size meat and fish 0 150 g / 5.3 oz organ meats, liver (average) 3 150 g / 5.3 oz prawns (cooked) 1.4 150 g / 5.3 oz eggs 0.7 piece, large cream (full-fat) 1.6 1/ 4 cup, 60 ml / 2 fl oz butter 0 1 tbsp cheese (hard) 0.4 30 g / 1 oz cream cheese (full-fat) 1.6 1/ 4 cup, 50 g / 1.75 oz

Vegetables Source Net Carbs (grams) Serving size lettuce (sliced, average) 0.5 1 cup, 50 g / 1.75 oz swiss chard, sliced 0.8 1 cup, 35 g / 1.25 oz collard greens, sliced 0.8 1 cup, 35 g / 1.25 oz bok choy, sliced 0.8 1 cup, 70 g / 2.4 oz asparagus 2.7 150 g / 5.3 oz green beans 6.4 150 g / 5.3 oz summer squash (zucchini / courgette) 3.2 150 g / 5.3 oz winter squash (pumpkin) 9 150 g / 5.3 oz cucumber 2.2 150 g / 5.3 oz spinach, cooked 1.2 1/ 2 cup, 90 g / 3.2 oz kale (Italian dark-leaf) 2.1 150 g / 5.3 oz kale (curly) 5.4 150 g / 5.3 oz savoy cabbage 4.5 150 g / 5.3 oz cabbage (white) 5 150 g / 5.3 oz cabbage (red) 7.9 150 g / 5.3 oz celery stalk 1.6 3 medium, 120 g / 4.2 oz peppers (green) 3.5 piece, 120 g / 4.2 oz peppers (red) 4.7 piece, 120 g / 4.2 oz tomatoes, chopped 4.8 1 cup, 180 g / 6.3 oz eggplant (aubergine) 3.5 150 g / 5.3 oz broccoli, chopped 6.1 150 g / 5.3 oz cauliflower 4.5 150 g / 5.3 oz mushrooms, white 3.4 150 g / 5.3 oz mushrooms, brown 5.6 150 g / 5.3 oz onion, white (sliced) 2.2 1/ 4 cup, 40 g / 1.4 oz garlic 0.9 1 clove

Fruit Source Net Carbs (grams) Serving size strawberries, sliced 4.7 1/ 2 cup, 85 g / 2.9 oz raspberries 3.3 1/ 2 cup, 62 g / 2.2 oz blackberries 3.1 1/ 2 cup, 72 g / 2.5 oz blueberries 8.9 1/ 2 cup, 74 g / 2.6 oz avocado 3.7 piece, average (200 g / 7 oz)

Nuts & Seeds Source Net Carbs (grams) Serving size macadamia nuts 1.5 30 g / 1 oz almonds 2.7 30 g / 1 oz pecans 1.2 30 g / 1 oz hazelnuts 2 30 g / 1 oz walnuts 2 30 g / 1 oz cashew nuts 7.6 30 g / 1 oz pumpkin seeds 1.3 30 g / 1 oz sunflower seeds 3.2 30 g / 1 oz tahini (unsweetened sesame paste) 1.8 1 tbsp chia seeds 0.4 1 tbsp pistachio nuts 4.9 30 g / 1 oz

Condiments & Other Source Net Carbs (grams) Serving size almond milk (unsweetened) 0.3 1/ 4 cup, 60 ml / 2 fl oz coconut milk 1.6 1/ 4 cup, 60 ml / 2 fl oz coconut milk (creamed) 2.7 1/ 4 cup, 60 ml / 2 fl oz olives 0.2 30 g / 1 oz sauerkraut (solids only) 0.5 1/ 4 cup, 35 g / 1.25 oz mustard 0.7 1 tbsp tomato puree 5.7 1 tbsp apple cider vinegar 0.1 1 tbsp coconut aminos 1 1 tbsp dark chocolate (85%) 5.7 30 g / 1 oz coconut flour 3.2 1/ 4 cup, 30 g / 1 oz almond flour 2.2 1/ 4 cup, 25 g / 0.9 oz flax meal 0.6 1/ 4 cup, 38 g / 1.3 oz psillium hush powder 1.4 1/ 4 cup, 16 g / 0.6 oz Erythritol 0.5 1 tbsp stevia (drops) < 0.1 1/ 4 tsp wine (red, dry) 6 1 glass / 5 fl oz wine (white, dry) 6 1 glass / 5 fl oz spirits (sugar-free, ~ 40% vol) 0 1 jigger / 1.5 fl oz

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova About the Reviewer This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.