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Complete Keto Foods List

Your comprehensive guide to keto-friendly foods with net carb counts. Know exactly what to eat and what to avoid for optimal ketosis.

Comprehensive ListNet Carb CountsBeginner Friendly

Calculate Your Daily Macros

Get personalized macro targets to plan your keto meals effectively.

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Food Rating Legend
Excellent (0-2g net carbs)
Good (2-5g net carbs)
Moderate (5-10g net carbs)
Avoid (10+ net carbs)

Keto-Friendly Foods

🥑Fats & Oils
Avocado
2g net carbs per 100g
Olive Oil
0g net carbs
Coconut Oil
0g net carbs
Butter
0.1g net carbs per tbsp
MCT Oil
0g net carbs
Nuts & Seeds
2-6g net carbs per oz
🥩Proteins
Beef
0g net carbs
Chicken
0g net carbs
Fish & Seafood
0-2g net carbs
Eggs
0.6g net carbs per egg
Pork
0g net carbs
Lamb
0g net carbs
🥬Low-Carb Vegetables
Spinach
1.4g net carbs per cup
Broccoli
4g net carbs per cup
Cauliflower
2g net carbs per cup
Zucchini
2g net carbs per cup
Bell Peppers
4-7g net carbs per cup
Asparagus
2g net carbs per cup
🧀Dairy
Cheese (hard)
0.5-1g net carbs per oz
Heavy Cream
0.4g net carbs per tbsp
Greek Yogurt (plain)
6g net carbs per cup
Cream Cheese
1g net carbs per oz
Sour Cream
1g net carbs per tbsp

Foods to Avoid on Keto

High-Carb Foods to Avoid
These foods are too high in carbohydrates to maintain ketosis
Bread & Grains

Very high in carbs

15-30g per slice/serving
Rice & Pasta

Extremely high in carbs

20-45g per cup
Potatoes

Starchy vegetable

15-30g per medium potato
Sugar & Sweets

Pure carbohydrates

25-50g per serving
Most Fruits

High in natural sugars

10-25g per serving
Legumes & Beans

High starch content

15-30g per cup
Shopping Tips
  • • Shop the perimeter of the grocery store
  • • Read nutrition labels carefully
  • • Focus on whole, unprocessed foods
  • • Buy organic when possible
  • • Stock up on keto staples
Meal Planning Tips
  • • Plan your meals around protein
  • • Add healthy fats to every meal
  • • Prep vegetables in advance
  • • Keep keto snacks on hand
  • • Track your macros consistently

Ready to Plan Your Keto Meals?

Use our calculator to determine your daily macro targets, then build your meals using this food list.

Calculate My MacrosView Sample Meal Plan