The keto food list
Everything that fits under ~20–50g net carbs a day — and what to leave on the shelf.
Eat freely: protein & fat
These are the foundation of a keto plate — near-zero carbs and very satiating.
- • Meat & poultry: beef, chicken, pork, lamb
- • Fish & seafood: salmon, tuna, shrimp, sardines
- • Eggs
- • Healthy fats: olive oil, avocado, butter
- • Full-fat dairy: cheese, Greek yogurt (plain), cream
Eat plenty: low-carb vegetables
Build volume and nutrients from non-starchy vegetables:
- • Leafy greens: spinach, kale, lettuce
- • Cruciferous: broccoli, cauliflower, cabbage
- • Zucchini, asparagus, peppers, mushrooms, avocado
Eat in moderation
Nuts and seeds (almonds, walnuts, chia), berries (strawberries, raspberries — lower-sugar fruit), and cottage cheese fit in measured amounts. Watch portions; the carbs add up.
Avoid (or swap)
The high-carb staples are what you cut: bread, pasta, rice, potatoes, most fruit, sugar, and sugary drinks and snacks. The good news is nearly all of them now have genuinely good low-carb swaps — see our swaps guide.
Frequently asked
What fruit can you eat on keto?+
Avocado (technically a fruit) and small portions of berries — strawberries, raspberries, blackberries — are the most keto-friendly. Most other fruit is too high in sugar for a strict keto budget.
Can you eat cheese on keto?+
Yes — most cheese is very low in carbs and high in fat and protein, making it a keto staple. Just account for the small carb amounts in softer cheeses.
Are potatoes keto?+
No — potatoes are very high in starch (~33g net carbs each). Swap to cauliflower, turnips or radishes.