Ketogenic Diet Food List

Sometimes the hardest part of the ketogenic diet is figuring out what to eat.  And that decision is much harder when you are hungry and don’t know what to make yourself.  Below is a near complete ketogenic diet food list with serving size and the net carbs each serving has.

 

KETOGENIC DIET FOOD LIST – MEAT AND OFFAL
All seafood, red meat, white meat and organ meats are acceptable, but beware of:
The carb content of some shellfish and seafood.
Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers
Anything coated in breadcrumbs or batter
Meats that come covered in sugary glazes or pre-packaged with starchy sauces
Meats cured with sugar/honey
Seafood Serving Size Grams of Net carbs
Raw Shrimp 1/4 lb 5
Squid 1/4 lb 9
Imitation Crab 1 oz 4.6
KETOGENIC DIET FOOD LIST – SALAD VEGETABLES
Vegetable Serving Size Grams of Net carbs
Alfalfa sprouts ½ cup 0.2
Artichoke hearts, marinated 4 pieces 2
Artichoke hearts, canned 1 heart 1
Arugula 1 cup 0.4
Avocado, Haas ½ fruit 1.8
Beans: green, snap, string, wax ½ cup, raw 2.1
Bok choy (pak choi) 1 cup, raw 0.4
Boston/Bibb lettuce 1 cup, raw 0.8
Broccoli florets ½ cup 0.8
Cabbage, green, red, savoy ½ cup, shredded 1.1
Cauliflower florets ½ cup 1.4
Celery 1 stalk 0.8
Celery root (celeriac) ½ cup, grated 3.5
Chicory greens ½ cup 0.1
Chinese cabbage ½ cup, shredded 0
Chives 1 tablespoon 0.1
Cucumber ½ cup, sliced 1
Daikon radish ½ cup 1
Endive ½ cup 0.4
Escarole ½ cup 0.1
Fennel ½ cup 1.8
Greens, mixed 1 cup 0.4
Iceberg lettuce 1 cup 0.2
Jicama ½ cup 2.5
Loose-leaf lettuce 1 cup 1
Mesclun 1 cup 0.5
Mung bean sprouts ½ cup 2.1
Mushrooms, button, fresh ½ cup 1.2
Olives, black 5 0.7
Olives, green 5 0
Onion 2 tablespoons, chopped 1.5
Parsley (and all fresh herbs) 1 tablespoon 0.1
Peppers, green bell ½ cup 2.1
Peppers, red bell ½ cup 2.9
Radicchio ½ cup 0.7
Radishes 6 0.5
Romaine lettuce 1 cup 0.4
Scallion/green onion ¼ cup 1.2
Spinach 1 cup 0.2
Tomato 1 small (3–113g / 4oz) 2.5
Tomato 1 medium 3.3
Tomato, cherry 5 2.2
Watercress ½ cup 0
KETOGENIC DIET FOOD LIST – COOKED VEGETABLES
Vegetable Serving Size Grams of Net Carbs
Artichoke ½ medium 3.5
Asparagus 6 spears 2.4
Bamboo shoots, canned, sliced ½ cup 1.2
Beans, green, wax, string, snap ½ cup 2.9
Beet greens ½ cup 3.7
Bok choy (pak choi) ½ cup 0.2
Broccoflower ½ cup 2.3
Broccoli ½ cup 1.7
Broccoli rabe ½ cup 2
Brussels sprouts ¼ cup 1.8
Cabbage, green ½ cup 1.6
Cabbage, red ½ cup 2
Cabbage, savoy ½ cup 1.9
Cardoon ½ cup 2.7
Cauliflower ½ cup 0.9
Celery ½ cup 1.2
Chard, swiss ½ cup 1.8
Chayote ½ cup 1.8
Collard greens ½ cup 2
Dandelion greens ½ cup 1.8
Eggplant ½ cup 2
Escarole ½ cup 0.1
Fennel ½ cup 1.5
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ¼ cup 2.3
Leeks ½ cup 3.4
Mushrooms, button ¼ cup 2.3
Mushrooms, shiitake ¼ cup 4.4
Mustard greens ½ cup 0.1
Nopales (cactus pads) ½ cup 1
Okra ½ cup 2.4
Onion ¼ cup 4.3
Peppers, green bell, chopped ¼ cup 1.9
Peppers, red bell, chopped ¼ cup 1.9
Pumpkin ¼ cup 2.4
Rhubarb, unsweetened ½ cup 1.7
Sauerkraut ½ cup, drained 1.2
Scallions ½ cup 2.4
Shallots 2 tablespoons 3.1
Snow peas/snap peas in the pod ½ cup 3.4
Sorrel ½ cup 0.2
Spaghetti squash ¼ cup 2
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomatillo ½ cup 2.6
Tomato ¼ cup 4.3
Turnips (white), mashed ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5
KETOGENIC DIET FOOD LIST – SOY/VEGETARIAN
Product Serving size Grams of Net Carbs
Almond milk, unsweetened 1 cup 1
Quorn burger 1 4
Quorn roast 113g / 4oz 4
Quorn unbreaded cutlet 1 3
Seitan 1 piece 2
Shirataki soy noodles ½ cup cooked 1
Soy “cheese” 1 slice 1
Soy “cheese” 28g / 1oz 2
Soy milk, plain, unsweetened 1 cup 1.2
Tempeh ½ cup 3.3
Tofu, firm 113g / 4oz 2.5
Tofu, silken, soft 113g / 4oz 3.1
Tofu “bacon” 2 strips 2
Tofu “Canadian bacon” 3 slices 1.5
Tofu “hot dogs” 1 2.0–5.0 (depending on brand)
Tofu bulk “sausage” 57g / 2oz 2
Tofu link “sausage” 2 links 4
Vegan “cheese,” no casein 1 slice 5
Vegan “cheese,” no casein 28g / 1oz 6
Veggie burger 1 burger 2
Veggie crumbles ¾ cup 2
Veggie “meatballs” 4–5 balls 4
KETOGENIC DIET FOOD LIST – DAIRY
Cheese Serving Size Grams of net carbs
Blue cheese 2 tablespoons 0.4
Brie 28g / 1oz 0.1
Cheddar or Colby 28g / 1oz 0.4
Cream cheese 2 tablespoons 0.8
Feta 28g / 1oz 1.2
Goat cheese, soft 28g / 1oz 0.3
Gouda 28g / 1oz 0.6
Mozzarella, whole milk 28g / 1oz 0.6
Parmesan 28g / 1oz 0.9
Swiss 28g / 1oz 1
Cottage cheese, 2% fat ½ cup 4.1
Cottage cheese, creamed ½ cup 2.8
Milk, whole, evaporated 2 tablespoons 3
Quark 113g / 4oz 5
Ricotta, whole milk ½ cup 3.8
Sour cream 1 tablespoon 1
Yogurt, low carb 113g / 4oz 3
Yogurt, plain, unsweetened, whole milk 113g / 4oz 5.5
Yogurt, Greek, plain, unsweetened whole milk 113g / 4oz 3.5
Heavy whipping or “double” cream (fluid) ½ cup 7
Heavy whipping or “double” cream (whipped) ½ cup 3
KETOGENIC DIET FOOD LIST – ACCEPTABLE FATS AND OILS
Butter
Lard/Dripping
Mayonnaise
Canola Oil
Coconut Oil
Safflower Oil
Flaxseed Oil
Olive Oil
Sesame Seed Oil
Grapeseed Oil
Walnut Oil
KETOGENIC DIET FOOD LIST – SWEETENERS
Splenda (sucralose)
Truvia or SweetLeaf (natural products made from stevia)
Sweet’N Low (saccharin)
Xylitol (available in health food stores and some supermarkets)
For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin response.
KETOGENIC DIET FOOD LIST – DRINKS AND ALCOHOL
Acceptable drinks
Clear broth/bouillon (not low sodium, no added sugar).
Club soda.
Cream, heavy or light, or half-and-half (28g / 1oz to 140g / 5oz a day).
Caffeinated or decaffeinated coffee.
Caffeinated or decaffeinated tea.
Diet soda sweetened with noncaloric sweeteners.
Lemon juice (2.5g) and Lime juice (2.9g)
Plain or essence-flavored seltzer (must say “no calories”).
Herb tea (without added barley or fruit sugars).
Unsweetened, unflavored soy or almond milk
Water (tap, spring, filtered, or mineral).
Spirits and dry wines
Beverage Serving size Grams of Net Garbs
Beer, light 336g / 12oz 7
Beer, low-carb 336g / 12oz 3
Bourbon 28g / 1oz 0
Champagne 113g / 4oz 4
Gin 28g / 1oz 0
Mixers, sugar free 1 serving 4
Rum 28g / 1oz 0
Scotch 28g / 1oz 0
Sherry, dry 57g / 2oz 2
Vodka 28g / 1oz 0
Wine, dry dessert 140g / 5oz 4
Wine, red 140g / 5oz 2
Wine, white 140g / 5oz 1
KETOGENIC DIET FOOD LIST – FRUIT AND NUTS
Fruit Serving Size Grams of Net Carbs
Blackberries, fresh ¼ cup 2.7
Blackberries, frozen ¼ cup 4.1
Blueberries, fresh ¼ cup 4.1
Blueberries, frozen ¼ cup 3.7
Boysenberries, fresh ¼ cup 2.7
Boysenberries, frozen ¼ cup 2.8
Cherries, sour, fresh ¼ cup 2.8
Cherries, sweet, fresh ¼ cup 4.2
Cranberries, raw ¼ cup 2
Currants, fresh ¼ cup 2.5
Gooseberries, raw ½ cup 4.4
Loganberries, raw ¼ cup 2.7
Melon, cantaloupe balls ¼ cup 3.7
Melon, Crenshaw balls ¼ cup 2.3
Melon, honeydew balls ¼ cup 3.6
Raspberries, fresh ¼ cup 1.5
Raspberries, frozen ¼ cup 1.8
Strawberries, fresh, sliced ¼ cup 1.8
Strawberries, frozen ¼ cup 2.6
Strawberry, fresh 1 large 1
Nut or Seed Serving Size Grams of Net Garbs
Almonds 24 nuts 2.3
Almond butter 1 tablespoon 2.5
Almond meal/flour ¼ cup 3
Brazil nuts 5 nuts 2
Cashews 9 nuts 4.4
Cashew butter 1 tablespoon 4.1
Coconut, shredded unsweetened ¼ cup 1.3
Macadamias 6 nuts 2
Macadamia butter 1 tablespoon 2.5
Hazelnuts 12 nuts 0.5
Peanuts 22 nuts 1.5
Peanut butter, natural 1 tablespoon 2.4
Peanut butter, smooth 1 tablespoon 2.2
Pecans 10 halves 1.5
Pine nuts (piñons) 2 tablespoons 1.7
Pistachios 25 nuts 2.5
Pumpkin seeds, hulled 2 tablespoons 2
Sesame seeds 2 tablespoons 1.6
Soy “nuts” 2 tablespoons 2.7
Soy “nut” butter 1 tablespoon 3
Sunflower seeds, hulled 2 tablespoons 1.1
Sunflower seed butter 1 tablespoon 0.5
Tahini (sesame paste) 1 tablespoon 0.8
Walnuts 7 halves 1.5
KETOGENIC DIET FOOD LIST – DRESSINGS AND CONDIMENTS
As with meats, beware of sauces and dressings that contain sugar or starchy thickening agents.
Condiment, Herb, or Spice Serving Size Grams of Net Carbs
Ancho chili pepper 1 pepper 5.1
Anchovy paste 1 tablespoon 0
Black bean sauce 1 teaspoon 3
Capers 1 tablespoon 0.1
Chipotle en adobe 2 peppers 2
Clam juice 1 cup 0
Coconut milk, unsweetened ½ cup 1.9
Cocoa powder, unsweetened 1 tablespoon 1.2
Enchilada sauce ¼ cup 2
Fish sauce 1 teaspoon 0.2
Garlic 1 large clove 0.9
Ginger 1 tablespoon grated root 0.8
Horseradish sauce 1 teaspoon 0.4
Jalapeño chili pepper ½ cup sliced 1.4
Miso paste 1 tablespoon 2.6
Mustard, Dijon 1 teaspoon 0.5
Mustard, yellow 1 teaspoon 0
Pasilla chili pepper 1 pepper 1.7
Pesto sauce 1 tablespoon 0.6
Pickapeppa sauce 1 teaspoon 1
Pickle, dill or kosher ½ pickle 1
Pimento/roasted red pepper 28g / 1oz 2
Salsa, green (no added sugar) 1 tablespoon 0.6
Salsa, red (no added sugar) 1 tablespoon 1
Serrano chili pepper ½ cup 1.6
Soy sauce 1 tablespoon 0.9
Sriracha 1 teaspoon 1
Tabasco or other hot sauce 1 teaspoon 0
Taco sauce 1 tablespoon 1
Tahini (sesame paste) 2 tablespoons 1
Vinegar, balsamic 1 tablespoon 2.3
Vinegar, cider 1 tablespoon 0.9
Vinegar, red wine 1 tablespoon 1.5
Vinegar, rice (unsweetened) 1 tablespoon 0
Vinegar, sherry 1 tablespoon 0.9
Vinegar, white wine 1 tablespoon 1.5
Wasabi paste 1 teaspoon 0
Dressing Serving Size Grams of Net Carbs
Blue cheese dressing 2 tablespoons 2.3
Caesar salad dressing 2 tablespoons 0.5
Italian dressing 2 tablespoons 3
Lemon juice 2 tablespoons 2.5
Lime juice 2 tablespoons 2.9
Oil and vinegar 2 tablespoons 1
Ranch dressing 2 tablespoons 1.4
KETOGENIC DIET FOOD LIST – EATING OUT
If you’re paying good money to eat out, don’t feel guilty about asking for a meal minus the bun, or a slightly different order to what is listed in the menu. Don’t feel the need to explain yourself, either, but don’t be rude unless you like the taste of phlegm in your lettuce burger. Tip your waitress. Just the tip.
Chinese
Pork spare ribs without any sauce
Roasted duck
Egg-drop soup
Suan la Tang
Hot and Sour Soup
Indian
Almost anything – avoid Dahl or any lentils, and obviously the rice. Korma has nice coconut base, and I believe it uses a heap of coconut milk and heavy cream. Often topped with sliced almonds. Eat it as a thick soup!
Tandoori chicken
Saag paneer or any kind of meat (saag is a spinach based sauce)
Chicken vindaloo
Note that vegetarian dishes may be heavy in potato
Mexican
Chicken or Steak Fajita Mix without the tortillas served on a bed of lettuce and sour cream with guacemole
Chipotle salads
Taco salad in general minus the shell
Burger Joints
Any burger without the bun/ketchup – beware of breaded products
Most places offer salad alternatives of a meal with fries
Italian
Any oily salad with meatballs or cheese as a base (Ask if it’s not on the menu)
Any meat with marsala sauce, mostly veal or chicken
Italian sausage with different peppers
Pizza without the crust- just peel the topping off
Steaks/Lobster
Acqua pazza
Omelettes
Cafes and Breakfast Bars
All-day cooked breakfasts are fine (Bacon, eggs, sausage, minus the toast, scones, biscuits and waffles, obviously)
Japanese
Sashimi
Teriyaki (Beware of sweet sauces)
Vietnamese
Pho without the noodles. It may still have a little sugar in it, but it’s worth it! Ask for extra sprouts.
Turkish
Kebab/gyro – get the meat on salad, skip the hummus. Lots of dressing options, but mayo is probably the lowest carb.
Steakhouses
Steaks (Obviously)
Ribs without sauces
Burgers without buns
Salads with oily dressings
Seafood Restaurants
All seafood is acceptable minus breading/batter
Mussels in moderation as they are quite high in carbs
German
Steak Tartar
Sauerkraut and sausages and other pork meat