Keto food list: what to eat and what to avoid

On a ketogenic diet you eat low-carb, high-fat whole foods — meat, fish, eggs, healthy fats, low-carb vegetables, and full-fat dairy — and avoid sugar, grains, starches, and most fruit. Keeping net carbs to roughly 20–50 grams per day is what keeps you in ketosis.

Foods to eat on keto

• Meat & poultry: beef, pork, chicken, turkey, lamb
• Fish & seafood: salmon, sardines, mackerel, shrimp, tuna
• Eggs: whole eggs are a near-perfect keto food
• Healthy fats & oils: olive oil, avocado oil, butter, ghee, coconut oil
• Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini, asparagus, peppers
• Full-fat dairy: cheese, heavy cream, full-fat Greek yogurt
• Nuts & seeds: almonds, walnuts, macadamias, chia, flax
• Avocados: high in fat and fiber, very low in net carbs
• Berries (in moderation): raspberries, blackberries, strawberries

Foods to avoid on keto

• Sugar: soda, juice, candy, desserts, honey, syrup
• Grains & starches: bread, pasta, rice, oats, cereal
• Starchy vegetables: potatoes, sweet potatoes, corn
• Most fruit: bananas, apples, grapes, mango
• Legumes: beans, lentils, chickpeas
• Low-fat & "diet" products: often loaded with hidden sugar

How to read net carbs

The number that matters on keto is net carbs:

Net carbs = total carbohydrates − fiber (− sugar alcohols, if listed)

Fiber isn't digested into glucose, so it doesn't count against ketosis. Always check the label for total carbs and fiber rather than trusting front-of-pack "keto" claims.

A simple plate formula

Build each meal as: a protein + a generous fat + a low-carb vegetable. For example, salmon cooked in butter with sautéed spinach, or eggs scrambled in olive oil with avocado.

Stay under your limit automatically

CarbClue counts net carbs as you log meals and shows your remaining carb budget for the day, so you can see at a glance whether a food fits — no spreadsheet required.

CarbClue provides general wellness information and is not a substitute for professional medical advice.