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Keto-Friendly Food List

Best means less than 3g net carbs per 100g
Good means 3-6g net carbs per 100g

For packaged and canned goods, be sure to check the nutrition facts and avoid brands with unwanted sugars and starches (for example, condiments, sauces, beef jerky, hot dogs, and sausages may contain added carbs)


Produce

Best

Lettuce (of any kind, eg, iceberg, romaine, butter, etc)

Greens (of all kinds: collard, kale, mustard, spinach, Swiss chard, and turnip)

Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini, tomatoes, and zucchini

Lemon, lime

Good

Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, turnips

Blackberries, raspberries

Meat / Fish / Seafood

Best

Beef, chicken, game, lamb, pork, and veal2

Bacon, hotdogs, organ meats, and sausage

Fatty fish and white fish

Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

Sliced meats (turkey chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, pepperoni, salami)

Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)

Good

Bologna, mortadella


Dairy

Best

Butter and ghee

Heavy cream, half-and-half

Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda)

Harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)

Eggs

Sliced cheese

Good

Feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream

Whole milk if used sparingly (no more than 1 - 2 tablespoons in coffee or tea or a recipe)


Other Foods

Best

Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil

Duck fat, lard, schmaltz (chicken fat), and tallow

Canned or jarred olives and sauerkraut

Hot sauce, mayonnaise, mustard, and vinegar

Bouillon cubes and broth

Dried herbs, psyllium husk powder, and spices

Pork rinds and parmesan crisps

Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good

Beef jerky and meat bars

Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts

Seeds (chia, flax, hemp, and pumpkin)

Canned coconut milk

Artichoke hearts, hearts of palm, pickles, pizza sauce, tomato sauce, and soy sauce
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