What foods are 100% keto?

It lists 100+ keto foods so you can reduce your lap time at the grocery store. ... Budget-Friendly Options Local produce. ... Frozen fruit and vegetables. ... Strawberries and kiwi fruit. ... Eggs. ... Ground meat. ... Canned goods. ... Butter. ... Coconut cream. More items...

ketologic.com - 100+ Keto Foods List: A Comprehensive Guide to Eating Keto

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100+ Keto Foods List: A Comprehensive Guide to Eating Keto

Whether you’re new to keto or a veteran, putting together your keto shopping list can be a challenge. We’ve made this easier by creating the Master Keto Food List. It lists 100+ keto foods so you can reduce your lap time at the grocery store.

Beware, this article is long because it covers so much.

Here's what's covered:

Do I Really Need a Keto Food List?

Use the list if you:

Are new to keto

Struggle with shopping

Use the keto shopping list but want more

Crave creativity in the kitchen

Have a tight budget (and want to save money)

Keto Food Principles

Minimize Carbs

Keep your carb-count to around 5g or less per meal to make sure you don’t exceed the recommended 25g of carbs per day. Check out our

Carb Counter

to make sure what you’re eating is keto-appropriate.

Use a Meal Plan

Or just make up your own meal following these simple steps.

Keto is more popular than ever, which means there are more and more keto-friendly products on the market every day. Sadly, this also means the word “keto” has become misused as a marketing term for foods that no legitimate keto dieter would ever touch. Even the most keto-friendly looking cauliflower pizza crust can hide ingredients (like regular wheat flour), making it a carb hangover waiting to happen.

.

Know Where to Shop

Knowing where to shop is going to make the keto lifestyle easier. We’ve had success at:

Farmer’s markets

Butchers

Fishmongers

International grocery stores, such as Polish delis and Asian grocers

Online stores, especially for specialty or hard-to-find items

Now that you know what your meals should look like and where to buy the ingredients, all that’s left is to buy them. Enter our Master Keto Food List...

The Master Keto Foods List

Keto Vegetables

Despite the meat-and-cheese reputation, keto can include a ton of vegetables. These should be your main source of carbs, but you still need to be careful. The general rule of thumb is to stick to vegetables that are grown above the ground. Vegetables that grow below the ground, like carrots, potatoes, and sweet potatoes, tend to be high in carbs and should be avoided on keto. Your best bet is to aim for green veggies.

Cauliflower

Broccoli

Broccolini

Asparagus

Cucumber

Celery

Green beans

Radishes

Lettuce (such as romaine and arugula)

Asian greens (such as bok choy and napa cabbage)

Dark leafy greens (such as kale, spinach, and collard greens)

Zucchini

Eggplant

Tomatoes

Mushrooms

Peppers

Kohlrabi

Leek

Garlic

Jalapeños

Onion

Rutabaga

Yellow squash

Spaghetti squash

Bean sprouts

Celeriac

Cabbage

Brussels sprouts

Jicama

Artichokes

Sauerkraut

Kimchi

Try zucchini noodles or cauliflower rice to replace pasta. Ever tried jicama fries?

Keto Fruit

Try to limit fruit to one serving a day to manage carbs. Here are our top keto fruit choices:

Avocados

Raspberries

Blueberries

Strawberries

Blackberries

Kiwi fruit

Olives

Rhubarb

Acai berries

Enjoy keto fruits with a side of heavy cream or full-fat plain yogurt, put them in your smoothies, or just eat them plain.

Keto Protein

Protein is still important, even though keto is fat-centric. All meat is keto, but many high-fat enthusiasts go for fattier cuts like pork belly, chicken thighs, and high-fat ground beef. Watch out for hidden sugars and starches in processed meat. They can sneak in as marinades and fillers. This is why if it’s not on the Master Keto Food List, you must look for hidden carbs on the ingredients list As far as food quality goes, buy the best you can afford. This means free-range, pasture-raised eggs and poultry, grass-fed beef, crate-free pork, sustainable and wild-caught fish, and organic everything if possible. Here are our top picks for meats, seafood, and vegan protein:

Keto Meats

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Pork

Beef

Lamb

Goat

Bison

Quail

Chicken

Duck

Moose

Elk

Venison

Sausages

Hotdogs

Wurst

Paté

Bacon

Prosciutto

Pancetta

Turkey

Organ meats

Jerky

Biltong

Pork rinds

Keto Seafood

Anchovy

Herring

Tuna

Mussels

Oysters

Shrimp

Scallops

Squid

Clams

Octopus

Fish (especially trout, mackerel, and salmon)

Eggs and egg whites (vegetarian only)

Whey protein powder (vegetarian only)

Egg white protein powder (vegetarian only)

Low-carb vegan protein powder

Protein bars

Natto

Tempeh

Cook your meat differently to keep things fresh. Try keto soups, stews, salads, or roasts. Or

browse KetoLogic’s recipes

for some delicious ideas.

Dairy and Dairy Substitutes

. No wonder people love keto so much. Dairy and keto are a match made in heaven. This delicious, high-fat food group makes the perfect garnish for just about any meal or snack. If you don’t eat dairy, “coconut dairy” is about to become your best friend.

Keto Dairy

Hard cheeses (such as Parmesan, cheddar, and gouda)

Soft cheeses (such as cream cheese, mascarpone, and brie)

Heavy cream

Quark

Creme fraiche

Greek yogurt

Skyr

Cottage cheese

Sour cream

Kefir

Keto Dairy Substitutes

Coconut cream/milk

Coconut yogurt

Almond milk

Almond yogurt

Coconut kefir

Nuts and Seeds

Nuts and seeds are high in fat, protein and, most importantly, taste. They’re a great snack or addition to any keto meal, both savory and sweet.

Keto Nuts

Brazil nuts

Pecans

Almonds

Macadamias

Walnuts (these nuts might make you smarter!)

Pili nuts

Tiger nuts

Coconut (not technically a nut)

Keto Seeds

Hemp seeds

Flax seeds

Poppy seeds

Sunflower seeds

Pumpkin seeds

Sesame seeds

Tahini (sesame seed paste)

Sauces, Fats, and Oils

Sauces and oils are a great way to increase the fat content on your plate (not to mention add some serious flavor).

Avoid inflammatory oils such as sunflower and soy

.

Keto Oils and Fats

Olive oil

Coconut oil

Avocado oil

Butter (grass-fed butter is best)

Garlic butter

Ghee

Flax seed oil (not for cooking)

Hemp oil (not for cooking)

Lard

Tallow

Duck fat

Bacon fat

MCT oil

Keto Sauces

Vinegar

Hot sauce

Coconut aminos

Pesto

Mayonnaise

Guacamole

Creamy dressings

Low-sugar ketchup

Mustard

Béarnaise sauce

Hollandaise sauce

Homemade gravy

Sesame oil

Chimichurri

Chipotle sauce

Jalapeño sauce

Worcestershire sauce

Creamy salad dressings

Lemon or lime juice

Vinegar-based dressings

Sugar-free tomato-based sauces (such as marinara and salsa)

Put butter in your morning coffee or over your vegetables, add a creamy dressing to your salads , or be liberal with the cooking oil while making dinner.

Beverages

Juice and soda are off the table, but there are plenty of other delicious low-carb options.

Keto Beverages

Low-sugar probiotic drinks

Bone broth

Miso soup

Nut milk

Sugar-free syrups

Herbal tea

Iced tea

Soda water

Sparkling water

Coffee

Dry red wine

Dry white wine

Vodka

Gin

Whiskey

Rum

Scotch

Tequila

Drinking on keto

? Yes, it’s allowed...

Cooking and Baking Ingredients

If you enjoy cooking or baking, you’ve bought yourself a world of keto-possibilities. Here are some of our top ingredients. Okay, we’ll share our

top recipes,

too.

Keto Cooking and Baking Ingredients

Spices

Herbs

Cacao

Gelatin

Collagen

Coconut flour

Almond flour

Peanut flour

Tigernut flour

Cacao butter

Stevia

Xylitol

Erythritol

Monkfruit

Psyllium husk

Celtic or Himalayan pink salt

Flax meal

Vanilla extract

Xanthan gum

85% or higher dark chocolate

You can make delicious keto

pancakes and waffles

using simple keto ingredients.

Budget-Friendly Options

Fancy keto items like avocado oil and almond flour are great. But they’re also a little expensive and unnecessary if you’re on a budget . Here are some of the best value keto foods to help you stay in ketosis without going broke. Local produce . Hit up your local market to get a deal on produce. Try haggling over prices. You’ll be amazed at the deals you can walk away with, especially if you go near closing time. Frozen fruit and vegetables . You can sometimes snag a deal on frozen items, especially if the store is trying to clear them out.

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Strawberries and kiwi fruit . These are your cheapest fruit options, although this depends on the season. Eggs . The holy grail of keto protein options and usually very affordable. Ground meat . Probably your most economical meat option, especially for making your own burger patties and meatballs.

Canned goods . Yes, they even make canned chicken. Just add mayo.

Butter. One of the most versatile and, thankfully, cheap keto foods you can get. Grass-fed is better, but more expensive. Coconut cream . A perfect dairy replacement, especially if cheese is outside your budget. You can even mix it with avocado, cacao, and sweetener for a delicious pudding-like dessert. Spices . You can’t go wrong with smoked paprika. Plus, nearly all are low-carb. Tahini . This sesame paste is surprisingly affordable and makes a great garnish or salad dressing. Soda water . Grab a few bottles and add your own flavoring for DIY keto soda. Pro tip: Soda water plus Soda water plus KetoLogic BHB is amazing!

Specialty Items

Keto can get boring if you eat the same things day in and day out. So here’s a list of unusual keto foods if you're feeling adventurous: Thickening agents . Experiment with xanthan gum, psyllium husk, and gelatin to create puddings, thickened beverages, and even keto gummy bears. Konjac noodles . Also called shirataki or miracle noodles, these are low-carb, high-fiber "noodles" that are a bit slimy and have a texture that might take a few tries to get used to. Not a fan? Try kelp noodles instead. Acai berries . Going keto doesn’t mean acai bowls are off the menu. Pure acai berries (either frozen or powdered) are relatively low-carb and can be enjoyed on the keto diet. Just avoid acai bowls from juice and smoothie shops, as these are often loaded with sugar and high-carb toppings. Fancy cheese . Visit specialty delicatessens and ask to sample everything. You might just find a new favorite. Expand your charcuterie knowledge with an ash brie, a creamy manchego, or a sharp Old Amsterdam aged gouda. Kombucha . Some brands of this fermented tea drink are low-carb. Go for unflavoured varieties and always read the nutrition label to be safe. Sambal oelek . Unlike most sugar-loaded chili sauces, this paste is made from nothing but chili and is amazing on eggs. Coconut butter / coconut manna . This describes coconut oil and coconut meat mixed together. It’s slightly sweet, so you can eat it straight from the jar or make it into fat bombs. Bugs . Bug protein, especially cricket, has been gaining popularity in recent years. Don't knock it until you try it.

What Else?

While this list is extensive, it’s by no means exhaustive.

Happy shopping!

Keto foodies are discovering new ingredients every single day that are low-carb and keto-friendly. At the same time, more and more products are coming out with "keto" on the label so while it's great to explore and try new foods, always be vigilant about reading nutrition labels!

ketologic.com - 100+ Keto Foods List: A Comprehensive Guide to Eating Keto

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