Eggs, fish, meat, avocado, olives, greens, cheese, nuts, berries and condiments keep keto simple. Here are the 10 staples with USDA net carbs per portion, plus quick tables, a 7-day menu and the pitfalls to avoid.
A large egg has about 0.4 grams of net carbs and 6 grams of complete protein, according to USDA FoodData Central. Eggs are cheap and endlessly versatile.
How to use them: omelets with spinach, frittatas for the week, or egg salad in lettuce cups.
Plain fish has no carbs. It brings protein plus omega-3 fats for heart health, and its protein helps with appetite control.
How to use it: bake fish with olive oil and lemon, or add canned sardines to a salad. Learn more in our salmon guide and tuna guide. Shrimp is another zero-carb option, covered in our shrimp guide.
Fresh beef, pork, chicken and turkey have no carbs and give you dependable protein. Favor lean cuts most of the time to keep saturated fat in check, which matters for heart health.
Watch processed meats such as sausages, deli meats and glazed bacon. They can carry hidden sugars, additives and a lot of sodium, so choose minimally processed options and read the label.
A whole California avocado (136 grams) has about 2.5 grams of net carbs, because most of its carbohydrate is fiber, per USDA data. It also brings potassium, magnesium and monounsaturated fat, which make it one of the most filling foods on keto.
How to use it: in bowls, with lettuce-wrap burgers, or halved and baked with an egg in the center.
Ten olives have about 1.4 grams of net carbs if small and 2.0 grams if large. Olive oil has none. Both bring flavor and monounsaturated fat.
How to use them: whisk olive oil with lemon juice or vinegar for dressings, or pack a handful of olives as part of a snack.
Leafy greens, zucchini, mushrooms, broccoli, cauliflower and peppers give you fiber, vitamins and minerals and lots of volume for few carbs. A cup of raw spinach has about 0.4 grams of net carbs, raw cauliflower 3.2 grams and raw broccoli 3.7 grams.
How to use them: roast with garlic and herbs, or use cauliflower rice or zucchini noodles as the base of a meal.
Cheddar has about 1 gram of net carbs per ounce. Plain whole-milk Greek yogurt has about 6.7 to 6.8 grams per ¾ cup (170 grams). Both bring protein and satisfaction and make easy snacks.
Watch sweetened yogurts and milks, which can carry far more sugar. If dairy doesn't suit you, unsweetened almond milk has about 2 grams of net carbs per ¾ cup (USDA). Almond-milk yogurts vary widely, so check the label.
Pecans (1.2 grams per ounce), pumpkin seeds (1.3 grams) and macadamias (1.5 grams, USDA) are the lowest. Cashews are the highest at 7.6 grams, so use them sparingly. Nuts and seeds bring crunch, minerals, fiber and heart-healthy fats in a ready-to-go snack.
Watch the calories, which add up quickly. Measure a 1-ounce serving rather than eating from the bag.
Blackberries (3.1 grams per half cup) and raspberries (3.3 grams) are the lowest-carb fruits you'll find. Strawberries are a little higher at 4.3 grams, and blueberries are about double at 8.9 grams. Berries give you fruit flavor and fiber without a big carb hit.
How to use them: add a few to Greek yogurt or chia pudding.
Mustard, vinegar, pesto, mayonnaise and sugar-free hot sauce typically add 0 to 1 gram of net carbs per serving, along with big flavor that keeps keto meals interesting. Herbs and spices add almost nothing.
Watch ketchup, BBQ sauce and sweet chili sauce, which carry added sugar. Choose "no sugar added" versions.
Good choices include eggs, salmon, sardines, tuna, shrimp, chicken, turkey, lean beef, lean pork and lower-carb dairy like cheese and plain Greek yogurt. Fresh meat and fish have no carbs, and a large egg has just 0.4 grams. Prioritize whole, minimally processed foods and read labels on sausages and deli meats, which can hide sugar.
Most keto plans keep net carbs between 20 and 50 grams a day, and Harvard describes keto as under 50 grams, sometimes as low as 20. See our carb guide for how to find your number, and work with your doctor to track what keeps you in ketosis.
Yes, in small portions. Berries fit best: half a cup of blackberries has about 3.1 grams of net carbs and raspberries about 3.3 grams. Blueberries are higher at about 8.9 grams. Avoid large servings of high-sugar fruits like bananas, grapes and mangoes, which can use up most of a day's carb budget.
No. Ketone supplements can raise blood ketone levels for a while, but they don't replace a well-built diet, and good evidence that they help with weight loss is lacking. Your body makes its own ketones when carbs are low. Spend the money on quality protein and vegetables instead, and ask your doctor before trying them.
No. Talk with your doctor before starting a keto diet. If you're pregnant or breastfeeding, have a chronic health condition such as kidney disease or diabetes, or have a history of disordered eating, check with your clinician before starting any specific diet. This article is general information, not medical advice.
