Last updated: September 22, 2025
Top 10 Keto-Approved Foods to Include in Your Diet (Net Carbs, Portions & Easy Swaps)
Short answer: Keto isn’t magic—weight loss still comes from a calorie deficit—but choosing low-carb, protein-anchored, nutrient-dense foods makes staying in ketosis and feeling full much easier. Below you’ll find the best keto staples, typical net carbs, smart portions, and meal ideas to keep the plan simple and sustainable.
Keto Basics & Net Carb Rules
- Typical keto target: keep net carbs ≤ 20–50 g/day (individual tolerance varies). See our guide: How Many Carbs on Keto?
- Protein matters: Aim ~0.8–1.0 g per lb/day to protect muscle and fullness. Get your number with the Protein Calculator.
- Fat fills the rest of calories (mostly from whole-food sources). Calories still count for weight loss—set yours with the Calorie Calculator.
- Net carbs = total carbs − fiber (and minus erythritol/allulose when clearly listed). Be conservative with maltitol (count most or all).
- Electrolytes: Low carb increases sodium/potassium/magnesium needs; see our Electrolytes guide.
Top 10 Keto-Approved Foods (With Portions & Uses)
1) Eggs
- Net carbs: ~0.6 g per egg
- Why: Affordable complete protein; super versatile.
- Use: omelets with spinach/cheese; frittatas; egg salad with avocado mayo.
2) Fatty Fish (Salmon, Sardines, Mackerel, Tuna)
- Net carbs: 0 g
- Why: Protein + omega-3s for heart and appetite control.
- Use: bake with olive oil + lemon; canned sardines with capers & greens. Learn more: Salmon guide, Tuna guide.
3) Beef, Pork, Poultry
- Net carbs: 0 g
- Why: Reliable protein; choose fattier cuts if you need calories, leaner if you’re in a cut.
- Watch: Processed meats (hidden sugars, additives, sodium). Aim for minimally processed.
4) Avocado
- Net carbs: ~2 g per ½ medium avocado
- Why: Fiber, potassium, healthy fats, ultra-satiating.
- Use: bowls, lettuce-wrap burgers, egg boats.
5) Olives & Extra-Virgin Olive Oil
- Net carbs: Olives ~1 g per 10 small; Oil 0 g
- Why: Flavor and monounsaturated fats.
- Use: dressings with lemon/vinegar; snack on olives with cheese.
6) Non-Starchy Vegetables
- Net carbs: Typically 1–4 g per ½ cup cooked (leafy greens, zucchini, mushrooms, broccoli, cauliflower, peppers).
- Why: Fiber, micronutrients, and meal volume without many carbs.
- Use: roasted veg with garlic/herbs; cauliflower rice; zucchini noodles.
7) Cheese & Full-Fat Dairy (Unsweetened)
- Net carbs: Cheese ~0–1 g/oz; plain Greek yogurt ~5–8 g per 3/4 cup.
- Why: Protein + satisfaction; easy snacks.
- Watch: Sweetened yogurts/milks. If dairy doesn’t suit you, use unsweetened almond milk (1–2 g net/cup).
8) Nuts & Seeds
- Net carbs: Varies—see table below. Best: macadamia, pecans, walnuts; limit cashews.
- Why: Crunch, minerals, and portable fats.
- Watch: Portions add up quickly—measure 1 oz servings.
9) Berries (Small Portions)
- Net carbs: Raspberries/blackberries lower; blueberries higher—see table.
- Why: Fruit flavor without a big carb hit.
- Use: 1/4–1/2 cup with Greek yogurt or chia pudding.
10) Low-Carb Condiments, Herbs & Spices
- Net carbs: Typically 0–1 g per serving (mustard, vinegar, pesto, mayo, hot sauce without sugar—see hot sauce guide).
- Why: Big flavor keeps meals exciting on low carbs.
- Watch: Ketchup/BBQ/sweet chili (added sugar)—choose “no sugar added.”
Quick Net-Carb Tables
Typical values—brand and prep vary. Verify with labels or our Nutrition Label Converter.
Nuts & Seeds (per 1 oz / ~28 g)
| Food | Net carbs | Notes |
|---|---|---|
| Macadamia | ~1.5 g | Very keto-friendly |
| Pecans | ~1.2 g | High fat, very low net carbs |
| Walnuts | ~2 g | Omega-3 ALA |
| Almonds | ~2.5 g | Great in measured portions |
| Pumpkin seeds | ~2–3 g | Iron, magnesium |
| Sunflower seeds | ~3–4 g | Watch portions |
| Cashews | ~8–9 g | Use sparingly |
Berries (per 1/2 cup)
| Food | Net carbs |
|---|---|
| Raspberries | ~3–4 g |
| Blackberries | ~4–5 g |
| Strawberries | ~4–5 g |
| Blueberries | ~8–9 g |
Non-Starchy Veg (typical, cooked 1/2 cup)
| Food | Net carbs |
|---|---|
| Spinach/Kale | ~1–2 g |
| Broccoli/Cauliflower | ~2–3 g |
| Zucchini | ~2 g |
| Mushrooms | ~1–2 g |
| Bell peppers | ~3–4 g |
7-Day Simple Keto Menu (Plug-and-Play)
Scale portions to your calories with the Meal Plan Generator. Protein first, then add veg and fats to satiety.
| Day | Breakfast | Lunch | Dinner | Snack Ideas |
|---|---|---|---|---|
| Mon | Eggs + avocado + spinach | Grilled salmon salad (olive oil, olives) | Chicken thighs, roasted broccoli, garlic butter | Cheese & olives; almonds (1 oz); Greek yogurt unsweetened |
| Tue | Greek yogurt + raspberries (measured) + chia | Bunless burger with side salad | Shrimp stir-fry with zucchini noodles | Jerky; celery + cream cheese |
| Wed | Omelet with mushrooms & feta | Tuna salad lettuce wraps | Pork chops + cauli mash + green beans | Macadamias (1 oz); cottage cheese (if used) |
| Thu | Protein shake with protein powder + unsweetened almond milk | CEK entrée (choose lower-carb option) + extra veg | Steak + asparagus + herb butter | Blackberries (1/2 cup); pepperoni + cheese roll-ups |
| Fri | Scramble with chorizo (measured) + peppers | Chicken Caesar (no croutons) | Salmon + lemon butter + sautéed spinach | Pumpkin seeds (1 oz); cucumber + ranch |
| Sat | Egg muffin cups (batch prep) | Charcuterie-style: cheese, olives, nuts, veg | Roast chicken + roasted Brussels | Raspberries (1/2 cup); pork rinds (measured) |
| Sun | Chia pudding (unsweetened almond milk) | Leftovers bowl (protein+veg+olive oil) | Turkey meatballs + zucchini ribbons + pesto | Skyr/Greek yogurt (unsweetened) or jerky |
Smart Shopping List
- Proteins: eggs, salmon, tuna, sardines, shrimp, chicken thighs/breasts, ground beef/turkey, pork chops.
- Fats: extra-virgin olive oil, avocado oil, butter/ghee, olives, avocado, nuts/seeds.
- Veg: leafy greens, zucchini, mushrooms, broccoli/cauliflower, peppers, cucumbers.
- Dairy (unsweetened): cheese, Greek yogurt/skyr, heavy cream (small amounts), unsweetened almond milk.
- Flavor: herbs, spices, garlic, mustard, vinegars, hot sauce (no sugar).
Common Pitfalls (and Easy Fixes)
| Pitfall | Why it stalls progress | Fix |
|---|---|---|
| Forgetting calories still matter | “Keto treats” add up | Anchor meals with protein/veg; measure nuts, cheese, oils |
| Too little protein | Hunger, muscle loss | Hit daily target via fish/meat/eggs or protein powder |
| Hidden sugars | Sauces & deli meats spike carbs | Read labels; use “no sugar added” condiments |
| Electrolyte crash (“keto flu”) | Low sodium/potassium/magnesium | Salt food to taste; consider electrolytes (see guide) |
| Sugar alcohol GI upset | Maltitol in candies/bars | Favor erythritol/allulose; keep portions modest |
Related CEK Tools, Guides & Meals
- Calculators: Calories • Protein • Weight-Loss %
- Guides: How Many Carbs on Keto? • Diet Soda on Keto • Salmon • Tuna • Shrimp • Almond Milk
- Meals: Build-a-Meal Plan (choose lower-carb picks) • High-Protein Box • Weight-Loss Meal Plan • Protein Powder
FAQs
What are the best keto proteins?
Eggs, salmon/sardines, shrimp, chicken, turkey, beef, pork, and lower-carb dairy like cheese and Greek yogurt (unsweetened). Prioritize whole foods; use protein powder when busy.
How many carbs should I eat on keto?
Most do well at 20–50 g net carbs/day. See our carb guide and track what actually keeps you in ketosis.
Can I eat fruit?
Yes—berries in small portions (e.g., 1/4–1/2 cup) work for many. Avoid large servings of high-sugar fruit while in strict keto.
Do I need exogenous ketones?
No. They can raise blood ketones but don’t replace a well-structured diet or guarantee fat loss.
Is keto right for everyone?
No single diet fits all. If you are pregnant/breastfeeding, have kidney/liver disease, diabetes on medication, or a history of disordered eating, consult your clinician. This article is general info, not medical advice.
