KETO DIET FOOD LIST

FOODS TO AVOID COMPLETELY

SUGAR White, brown, cane, raw and confectioner’s sugar

Syrups such as maple, carob, corn, caramel and fruit

Honey and agave

Any food made with ingredients such as fructose,

glucose, maltose, dextrose and lactose

GRAINS Wheat, oats, all rice (white, brown and jasmine),

quinoa, couscous and pilaf

Corn and all products containing corn, including

popcorn, tortillas, grits, polenta and corn meal

All types of products made with flour, including

bread, bagels, rolls, mu�ns and pasta

PROCESSEDFOODS

Crackers, chips, pretzels, etc.

All types of candy

All desserts (cookies, cakes, pies, ice cream, etc.)

Pancakes, wa�es and other baked breakfast items

Oatmeal and cereals

Snack carbs, granola bars and most protein bars or

meal replacements

Canned soups, boxed foods, any prepackaged meal

Foods containing artificial ingredients such as

artificial sweeteners (sucralose, aspartame, etc.),

dyes and flavors

SWEETENED& CALORIC BEVERAGES

Soda

Alcohol (beer, wine, liquor, etc.)

Sweetened teas or co�ee drinks

Sweetened milk and dairy replacements such as

cow’s milk (and all low-fat dairy), soy, almond,

coconut, lactaid, cream, half and half, etc.

Sweetened fruit juices

KETO DIET FOOD LIST

FULL-FAT DAIRY

Full-fat sheep's milk

Full-fat goat's milk

Raw cheese

BEANS/LEGUMES

Chickpeas, kidney, lima, black, brown, lentils and

hummus

CONDIMENTS No sugar added ketchup or salsa

Sour cream

Mustard and hot sauces

Lemon/lime juice

Salad dressing (ideal to make your own with

vinegar, oil and spices)

Pickles

Stevia (natural sweetener, zero calories and

no sugar)

DRINKS Fresh vegetable juices

Unsweetened coconut or almond milk

Water with lemon or lime juice

MEDIUM-STARCHYVEGGIES

Sweet peas, artichokes, okra, carrots and beets

FRUIT Berries, including blueberries, strawberries,

blackberries and raspberries

FOODS TO EAT ONLY OCCASIONALLY

HEALTHY FATS

Grass-fed butter

Ghee

Coconut oil

MCT oil

Extra virgin olive oil

Flax, chia and hemp seed oil

FAT-BASED FRUIT

Avocado

PROTEINS Grass-fed meat such as beef, lamb, goat, veal

and venison

Organic poultry such as turkey, chicken, quail,

pheasant, hen, goose and duck

Free-range organ meats such as liver

Cage-free eggs and egg yolks

Wild-caught fish including tuna, trout, anchovies,

bass, flounder, mackerel, salmon and sardines

NON-STARCHY VEGETABLES

Leafy greens such as dandelion or beet greens,

collards, mustard, turnip, arugula, broccoli rabe,

endive, escarole, fennel, radicchio, romaine, sorrel,

spinach, kale and chard

Cruciferous veggies such as broccoli, cabbage,

brussels sprouts and cauliflower

Celery, cucumber, zucchini, chives, leeks and olives

Fresh herbs

Slightly higher-carb veggies such as asparagus,

mushrooms, bamboo shoots, bean sprouts, bell

peppers, sugar snap peas, water chestnuts,

radishes, jicama, green beans and tomatoes

KETO DIET FOOD LIST

FOODS TO EAT ANYTIME

KETO DIET FOOD LIST

FOODS TO EAT ANYTIME

FERMENTED FOODS

Kefir, yogurt, sauerkraut, kimchi, natto, miso

and kvass

NUTS AND SEEDS

Nut butters and seed butters

Chia seeds and flax seeds

Almonds, walnuts, cashews, sunflower seeds,

pistachios, chestnuts and pumpkin seeds

DRINKS Water

Bone Broth