Ketogenic Diet Food List

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Ketogenic Diet Food List

If you are trying to lose weight or get healthier with Ketosis, here's a detailed Ketogenic Diet Food List to help you chose wisely which foods you should always be on the top of your grocery list, which ones of your favorite foods you can still have occasionally, and which foods to take off your menu.

If you want to learn more about what the Ketogenic diet is about, you should read my article : The Ketogenic Diet  : Guide. As said in this article you should keep your macro-nutrient proportions (calorie-wise) around 75% Fat, 20% Proteins and 5% Carbohydrates.

You should always keep your carbs under 30g.

Also, on a Ketogenic Diet saturated fats are considered good for you.

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How Do I Know I'm In Ketosis?

Ketogenic Diet Food ListThere is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat!

Color code for the Ketogenic Diet food list :

Green = Excellent: Low Carbohydrates, High (Polyunsaturated or Saturated) Fats

 BlueGood: Low Carbohydrates, Low-Moderate Fats

OrangeAcceptable: Moderate Carbohydrates, High (Polyunsaturated or Saturated) Fats

 Red Barely Acceptable: Moderate Carbohydrates, Low-Moderate Fats

 

The numbers on the side represent the macro-nutrients content per 100 grams in the following order:

grams of fat, grams of protein, grams of total carbohydrate / grams of fiber.

The numbers wont add to 100 grams because there is also water in the food.

 

Cheeses


American Cheese   31, 22, 2/0 

Blue Cheese   29, 22, 2/0

Cheddar Cheese  44, 32, 2/0

Cottage Cheese, 1% milkfat  1, 12, 3/0 

Cream Cheese   34, 6, 4/0  

Feta Cheese   21, 14, 4/0 

Gouda Cheese   27, 25, 2/0 

Mozzarella Cheese, whole milk   22, 22, 2/0

Parmesan Cheese   29, 38, 4/0 

Provolone Cheese  27, 26, 2/0 

Ricotta Cheese, whole milk  13, 11, 3/0 

Swiss Cheese  28, 27, 5/0

Dressings (Click to open these Ketogenic Foods)

Fish (Click to open these Ketogenic Foods)

Anchovy  10, 29, 0/0 

Bass 5, 24, 0/0 

Burbot  1, 25, 0/0 

Carp  7, 23, 0/0 

Cavier  18, 25, 4/0 

Flounder  2, 24, 0/0 

Haddock  1, 24, 0/0 

Halibut  3, 27, 0/0 

Herring  12, 23, 0/0 

Mackerel  18, 24, 0/0 

Salmon  12, 22, 0/0 

Sardines  11, 25, 0/0 

Sole  2, 24, 0/0 

Tilapia  3, 26, 0/0 

Trout  8, 27, 0/0 

Tuna  6, 30, 0/0 

Tuna (canned)  8, 29, 0/0

Fowl (Click to open these Ketogenic Foods)

Chicken, Breast  8, 30, 0/0 

Chicken, Legs  13, 26, 0/0 

Chicken, Wings  19, 21, 0/0 

Duck  28, 19, 0/0 

Goose  22, 25, 0/0 

Quail  14, 25, 0/0 

Turkey, breast  7, 29, 0/0 

Turkey, ground  13, 27, 0/0 

Turkey, bacon  28, 30, 0/0

Fruits (Click to open these Ketogenic Foods)

Apple  0, 1, 6/0

Avocado  15, 2, 9/7 

Blackberry 0, 1, 10/5 

Cranberry  0, 0, 12/5

Lemon  0, 1, 11/5 

Lime  0, 1, 11/3 

Olive, green  15, 1, 4/3 

Raspberry  1, 1, 12/6 

Rhubarb  0, 1, 5/2

Strawberry  0, 1, 8/2  

Tomato  0, 1, 4/1

Watermelon 0, 1, 8/0

Meats (Click to open these Ketogenic Foods)

Beef, Corned  1, 9, 0/0 

Beef, Ground, 70% lean  18, 26, 0/0 

Beef, Ground, 80% lean  17, 27, 0/0 

Beef, Ground, 90% lean  12, 28, 0/0 

Beef, Hot Dog/Frankfurter  18, 31, 2/0 

Beef, Ribs

Beef, Roast  17, 26, 0/0 

Beef, Pastrami  6, 22, 0/0 

Beef, Sausage  12, 6, 1/0 

Beef, Steak, Filet Mignon  18, 20, 0/0 

Beef, Steak, Ribeye  17, 27, 0/0 

Beef, Steak, Round  10, 34, 0/0 

Beef, Steak, Sirloin  14, 27, 0/0 

Beef, Steak, Striploin  10, 34, 0/0 

Beef, Tongue  22, 19, 0/0 

Balogna (pork/beef/chicken)  23, 11, 6/0 

Lamb, Chops  14, 26, 0/0 

Pepperoni (pork/beef)  44, 23, 0/0 

Pork, Bacon  40, 38, 1/0 

Pork, Chops  5, 24, 0/0 

Pork, Ham, 11%  9, 23, 3/0 

Pork, Liverwurst  28, 14, 2/0 

Pork, Loin  10, 28, 0/0 

Pork, Prosciutto  18, 29, 4/0 

Pork, Sausage  28, 19, 3/0 

Veal  10, 30, 0/0 

Venison, Steak  2, 30, 0/0

Nuts / Legumes (Click to open these Ketogenic Foods)

Almonds 49, 21, 22/12

Brazilnuts  66, 14, 12/8 

Cashews  44, 18, 33/3 

Coconut  33, 3, 15/9 

Hazelnuts  62, 15, 18/9 

Macadamias  76, 8, 14/9 

Peanuts  49, 26, 16/8 

Pecans  72, 9, 14/10 

Pistachios  44, 21, 28/10 

Walnuts  65, 15, 14/7

Seeds (Click to open these Ketogenic Foods)

Chia Seeds  31, 16, 44/38   

Flax Seeds  42, 18, 29/27  

Hemp Seeds  45, 37, 7/3  

Pumpkin Seeds  46, 25, 18/4 

Safflower Seeds  38, 16, 34/0 

Sesame Seeds  50, 18, 23/12 

Sunflower Seeds  50, 19, 24/11

Shell Fish (Click to open these Ketogenic Foods)

Clams  2, 26, 5/0 

Crabmeat  2, 19, 0/0 

Lobster  1, 21, 1/0 

Mussels  4, 24, 7/0 

Oysters  2, 7, 7/0 

Shrimp  1, 21, 0/0 

Squid  7, 18, 8/0

Vegetables (low sugar) (Click to open these Ketogenic Foods)

Arugula 1, 3, 4/2

Asparagus  0, 2, 4/2 

Bok Choy  0, 1, 2/1 

Broccoli  0, 3, 6/2 

Broccoli Rabe  0, 3, 3/3 

Cabbage  0, 1, 6/3 

Cauliflower, raw  0, 2, 5/3 

Celery 0, 1, 3/2 

Chard  0, 2, 4/2 

Chicory Greens  0, 2, 5/4 

Cucumber  0, 1, 2/1 

Eggplant  0, 1, 3/3 

Endive  0, 1, 3/3 

Fennel bulb  0, 1, 7/3 

Garlic  0, 6, 33/2 

Green Bean  0, 2, 7/3 

Jalapeno  1, 1, 6/3 

Lettuce, Green Leaf  0, 1, 3/1 

Lettuce, Romaine  0, 1, 3/2 

Parsley  1, 3, 6/3 

Radish  0, 1, 3/2 

Spinach  0, 3, 4/2 

Soy Bean  9, 17, 10/6 

Zucchini  0, 1, 3/1

Vegetables (moderate sugar) (Click to open these Ketogenic Foods)

Artichoke  0, 3, 11/5 

Brussel Sprouts  0, 3, 9/4 

Carrots, raw  0, 1, 8/3 

Celeriac  0, 1, 9/2 

Kale  1, 3, 10/2 

Kohlrabi  0, 2, 6/4 

Mushrooms  0, 2, 5/2 

Okra  0, 2, 7/3 

Onion  0, 1, 9/2 

Pepper, sweet, green  0, 1, 5/2 

Pepper, sweet, red  0, 1, 6/2 

Pepper, hot, red  0, 2, 9/1 

Pepper, sweet, yellow  0, 1, 6/1 

Pumpkin  0, 1, 6/0 

Snow Pea  0, 3, 7/2 

Spaghetti Squash  1, 1, 7/0 

Turnips  0, 1, 6/2

Ketogenic Diet Resources

If you enjoyed this food list and want to learn more about what the Ketogenic diet is about, take a look at these extra resources


Some of this information was taken from Joseph Arcita's blog, click to read more.

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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29 Comments

  1. How do the ones in purple compare?

    Post a Reply
    • Same question I was pondering.

      Post a Reply
    • Hi Myriam,
      thank you for sharing your success tips and information with us. I am a little confused though. On the Ketogenic Diet Food List I read that one should always keep their carb intake to a max of 30g but my results on the calculator came with a recommendation of 142g daily carb intake. Can you please clarify.

      Post a Reply
      • Hey you probably just mistyped something in the Keto Calculator because you would have to enter about 12 000 calories to obtain that result…
        Check the first part to have an idea of how much calories you should use.
        Then enter the amount of calories in the keto calculator and it will calculate how many grams of carbs you need to get 5% of your calories from carbs.
        That is too much calories :) Try again with about 2500 calories max and you’re good.

        Post a Reply
  2. specifically!! where is the food list of best foods with the names of the foods, not just carbohydrates , proteins etc.

    Post a Reply
  3. I was wondering if this would also be effective as a ‘cleanse’ like for 2 or 3 months. I have about 100 pounds to lose and I’m starting Uni in a month and a half. I just want something that will kick start the fat lose, so I can prove to myself that it’s possible (seeing is believing, and I’ve never seen my weight below 200)

    Post a Reply
    • The main advantage of this diet is that you’re way less hungry. The first days are hard to adapt to though.

      Post a Reply
    • you’re better with heavy cream lol. Skim milk has more carbs. I go with almond milk.

      Post a Reply
    • What about legumes ? Beans, chickpeas , pinto etc…

      Post a Reply
      • Legumes are high in carbohydrates but also high in fibers. You can still have them in very small amount as your carbs if they fit your macros.

        Post a Reply
    • Brie Cheese is high in fat and proteins and low in carbs :) You can have cheese. Awesome isn’t it?! ;)

      Post a Reply
  4. THis is torture for someone colourblind like me.

    Post a Reply
  5. does it matter how much broccoli I eat seeming they do have some carbs in them?

    Post a Reply
    • Yes if you want to be in keto you have to consider the net carbs (carbs – fibers) in all your vegetables.

      Post a Reply
  6. what are the numbers after the foods? I’m trying to figure out what they mean.

    Post a Reply
    • grams of fat, grams of protein, grams of total carbohydrate / grams of fiber

      Post a Reply
  7. Is there any hope for a vegetarian on this diet? I eat dairy, but no meat. What would be the best protein, since beans and legumes fall into the carb range?

    Post a Reply
    • No fish or eggs neither I suppose? These are a great option. The only other thing I can see is low carb protein powder.

      Post a Reply
    • Add flax seed to your salads or some form of almond/walnut. Protein is not a problem honestly if you do it right.

      Post a Reply
  8. I hear that total carbs and net carbs differ. For ex: if a food has 20g of carbs but in those carbs it contains 15g of fiber the total net carbs is 5g?. Does that mean even when i eat this food I should only count 5g of carbs towards my total daily intake of carbs?

    Post a Reply
    • Yes basically. The theory is that you do not digest fibers and they do not impact your blood sugar levels.

      Post a Reply
  9. Hi there!

    I’m just wondering why almonds are barely acceptable?

    Cheers!

    Post a Reply
    • Hey Jessica, if you really follow the ketogenic diet they have a bareely acceptable amount of carbohydrates. You can still eat them but not too much.

      Post a Reply

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