Food List
Keto-Friendly Foods
A ketogenic diet keeps carbs very low so the body runs on fat. That means building meals from low-carb, higher-fat and protein foods. This list ranks keto-friendly whole foods from lowest carbs up.
| Food | Carbs | Per 100 g | Per serving |
|---|---|---|---|
| Chicken breast (skinless) Meat & poultry | 0 g | 165 kcal P 31 · C 0 · F 3.6 | 150 g (5.3 oz) 248 kcal · P 46.5 1 breast |
| Chicken thigh (skinless) Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Turkey mince (lean) Meat & poultry | 0 g | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Lean beef (sirloin) Meat & poultry | 0 g | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Lean ground beef (5% fat) Meat & poultry | 0 g | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Pork tenderloin Meat & poultry | 0 g | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Pork loin chop Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Bison (lean) Meat & poultry | 0 g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Lamb (lean) Meat & poultry | 0 g | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Venison Meat & poultry | 0 g | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Duck breast (skinless) Meat & poultry | 0 g | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Salmon Fish & seafood | 0 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Tuna steak (fresh) Fish & seafood | 0 g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Mackerel Fish & seafood | 0 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Sardines (canned) Fish & seafood | 0 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Trout Fish & seafood | 0 g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Olive oil Oils & fats | 0 g | 884 kcal P 0 · C 0 · F 100 | 14 g (0.5 oz) 124 kcal · P 0 1 tbsp |
| Coconut oil Oils & fats | 0 g | 862 kcal P 0 · C 0 · F 100 | 14 g (0.5 oz) 121 kcal · P 0 1 tbsp |
| Smoked salmon Fish & seafood | 0 g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Anchovies (canned) Fish & seafood | 0 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Chicken drumstick (skinless) Meat & poultry | 0 g | 172 kcal P 28 · C 0 · F 6 | 100 g (3.5 oz) 172 kcal · P 28 1 drumstick |
| Veal (lean) Meat & poultry | 0 g | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Rabbit Meat & poultry | 0 g | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Goat meat Meat & poultry | 0 g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Herring Fish & seafood | 0 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Butter Oils & fats | 0.1 g | 717 kcal P 0.9 · C 0.1 · F 81 | 14 g (0.5 oz) 100 kcal · P 0.1 1 tbsp |
| Goat cheese Eggs & dairy | 0.1 g | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Chicken liver Meat & poultry | 0.7 g | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Eggs Eggs & dairy | 1.1 g | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Cheddar cheese Eggs & dairy | 1.3 g | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Edam cheese Eggs & dairy | 1.4 g | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Ham (lean) Meat & poultry | 1.5 g | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Mozzarella Eggs & dairy | 2.2 g | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Halloumi Eggs & dairy | 2.2 g | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Ricotta Eggs & dairy | 3 g | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Tofu (firm) Legumes | 3 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Parmesan Eggs & dairy | 3.2 g | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Greek yogurt (full-fat) Eggs & dairy | 4 g | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
| Feta Eggs & dairy | 4 g | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
On keto, most of your calories come from fat, with moderate protein and minimal carbs. Build meals around fatty fish, meat, eggs, cheese, nuts and low-carb vegetables.
Frequently asked questions
What foods can you eat on keto?
Keto focuses on fatty fish, meat, eggs, cheese, nuts, seeds, oils like olive and coconut, avocado, and low-carb vegetables such as spinach, courgette and cauliflower.
What foods should you avoid on keto?
High-carb foods like bread, rice, pasta, potatoes, most fruit, sugary foods and legumes are limited on a ketogenic diet because they exceed the low carb allowance.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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