Keto

Ketogenic diet is a popular diet for both weight loss and life style that is low in carbohydrates and high in fats and protein. Most ketogenic diet plans limit the net carbohydrates to about 20 grams or less of net carbohydrates per day although up to 30-40 might be still ketogenic in some people.

Keto friendly protein sources[edit]

Keto friendly protein sources[edit]

When choosing fat and meat, go for full fat ones instead of low fat.

Fish use fatty fish such as catfish cod flounder halibut mackerel mahi-mahi salmon snapper trout tuna.
Shellfish such as Clams oysters lobster crab scallops mussels squid
Eggs - such as whole eggs fried eggs deviled eggs boiled eggs poached eggs and scrambled eggs
Beef such as Ground beef steak roasts stew meat
Pork such as Ground pork pork loin pork chops tenderloin and ham
Poultry such as Chicken duck quail pheasant and other wild game
Organ meats such as Heart liver kidney and tongue. Offal is one of the best sources of vitamins and nutrients
Other Meat such as Veal Goat Lamb Turkey and other wild game.
Bacon and Sausage (Chicken or turkey bacon or sausages are to be preferred)

Low carbohydrate nuts[edit]

Here is a list of nuts allowed on a ketogenic diet. However, nuts are very calorie dense and the usual portion size is about one to two ounces (total of 5 net carbohydrates per serving) for most of the nuts.

Pecans - 1gram of net carbohydrates (all net carbs on the nuts are for one ounce or 28grams)
Brazil nuts – 1.1gram of net carbohydrates
Macadamia nuts – 1.5gram of net carbohydrates
Walnuts – 2gram of net carbohydrates
Hazelnuts – 2gram of net carbohydrates
Almonds – 2gram of net carbohydrates
Pine nuts – 2.6gram of net carbohydrates
Peanuts – 3.7gram of net carbohydrates
Pistachios – 4.7gram of net carbohydrates

Keto friendly seeds[edit]

Flaxseeds -1g net carbs per 100g
Pumpkin seeds – 1.3g net carbs per ounce
Hemp Seeds – 1.4g net carbs per ounce
Sesame Seeds – 2.4g net carbs per ounce
Chia seeds – 2.2g net carbs per ounce
Sunflower Seeds – 3g net carbs per ounce

Sesame Soy Glazed Skuna Bay Salmon

Sesame Soy Glazed Skuna Bay Salmon

Keto friendly vegetables[edit]

Serving Size: 1 cup (measured in grams)

Cauliflower Net carbs of – 2.8 gram per cup
Cabbage Net carbs of – 3 gram per cup
Avocado (Whole) Net carbs of – 2 gram per cup
Broccoli Net carbs of – 3.6 gram per cup
Zucchini Net carbs of – 2.7 gram per cup
Spinach Net carbs of – 0.4 gram per cup
Asparagus Net carbs of – 2.4 gram per cup
Kale Net carbs of – 5.4 gram per cup
Green beans Net carbs of – 4 gram per cup
Brussels sprouts Net carbs of – 4 gram per cup
Collard greens Net carbs- 3.72 gram per cup

Other low carbohydrate vegetables[edit]

Spinach - serving of 1.5 cups of fresh spinach leaves has 4 net carbs and 40 calories.
Romaine lettuce - serving of 1 cup of romaine shredded romaine lettuce contains 1.5 g of carbs.
Green bell pepper - serving of 1 cup of green bell pepper has about 5 net carbs.
Baby bella mushrooms - serving Size of 0.5 cup chopped raw (35g) has 1 net carbs.
Yellow onion - a 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, net carbs of 7.6 grams.(Use half portion)

Keto friendly fruits[edit]

Blackberries - one cup contains 6 grams of carbs.
Strawberries - eight medium-sized (100 grams) contains 6 grams of carbs
Raspberries - one cup has about 7 net carbs
Avocado - half an avocado has about 2 g of net carbs (161 calories)
Cantaloupe - ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates

Note: avoid blueberries as they are a bit starchier at 17 grams of net carbs per one cup

Berries

Keto friendly spices[edit]

Keto friendly condiments and sauces[edit]

Keto friendly sweeteners and flavors[edit]

Also see[edit]

The world’s largest collection of keto-friendly foods
🥑 Ketogenic basics	Ketogenic diet • keto friendly foods • Food list • High-protein foods → W8MD liquid diet plan
🥗 Low-carb groups	Low carb foods • Breads & cereals • Fruits & vegetables • Dairy • Eggs & meats • Baked foods • Low carb fast foods
🔤 A–Z recipes	Browse 20,000+ keto recipes
🌱 Special diets	Vegan keto recipes
🍽️ By meal type	Breakfast • Lunch • Dinner • Snacks • Desserts Salads • Soups • Seafood • Bone broth • Global dishes
🥩 By ingredient	Eggs • Chicken • Beef • Pork • Seafood Vegetables • Dairy • Mushrooms Bread • Pasta • Rice → More ingredients
🍔 Restaurants	Keto friendly restaurant foods McDonald's • Starbucks • Chick-fil-A • Taco Bell Wendy's • Dunkin • Burger King
🌍 Cuisines	Regional foods African • Asian • European • Americas Mediterranean • Middle Eastern • Caribbean → More cuisines
📊 Popular & lists	Lists of keto prepared foods • Top 100 • Popular recipes Keto food categories • Keto recipe categories
⏱️ By cooking time	<15 mins • 30 mins • 60 mins • >1 hour

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