Best Low-Carb Foods To Eat On A Keto Diet

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

The best low-carb foods include leafy greens, low-carb vegetables and fruits, healthy fats, meat, poultry, seafood, eggs, full-fat dairy, nuts and seeds, herbs, and spices.

- Leafy greens: spinach, kale, and collard greens

- Low-carb vegetables: broccoli, cauliflower, bell peppers, zucchini, and avocado

- Fruits: avocados, berries, and citrus fruits that aren't too sweet

- Healthy fats: olive oil, coconut oil, avocado oil, butter, and ghee

- Meat: beef, chicken, turkey, and pork

- Poultry: chicken, turkey, duck, and quail

- Seafood: salmon, sardines, shrimp, crab, and lobster

- Eggs: ideally whole eggs rather than just egg whites

- Dairy: Greek yogurt, cottage cheese, heavy cream, and cheese (especially harder cheeses like Parmesan and cheddar)

- Nuts and seeds: macadamia nuts, pecans, Brazil nuts, chia seeds, and flaxseeds

Seafood and shellfish

Frequent fish intake has also been linked to improved brain health and a decreased risk of chronic disease. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Salmon

A 3.5-ounce serving of Atlantic salmon contains 21 grams of protein, 4.4 grams of fat (including healthy omega-3), and zero carbs. Salmon is extremely versatile and can be grilled, broiled, or baked. It can be as simple or as extravagant as you like. For a quick and easy option, brush the filet with olive oil and sprinkle with salt and pepper.

Mahi-Mahi

Mahi-Mahi has a sweet, mild flavor and a firm, smooth texture. A 100-gram serving contains 19 grams of protein, zero carbs, and under 1 gram of fat. It can be baked, broiled, or grilled, and dressed up or down according to your preference. For a simple option, prepare it with a light lemon and garlic sauce.

Flounder

Flounder is a leaner fish compared to salmon, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a light and flaky texture with a delicate, slightly sweet taste. Flounder is a good option for those who don't like a strong "fishy" taste but still want the health benefits of seafood.

Bay Scallops

Bay scallops are another light option for lunch or dinner. While they are not as fatty as other types of seafood, they pack 19 grams of protein per 100-gram serving, making them a great choice for keto.

Shrimp

Shrimp provide 13 grams of protein per serving and are low in carbs. However, they have a higher cholesterol level of 125mg, so it's a good idea to vary your seafood choices.

Salmon Roe

Salmon roe, also known as ikura or salmon caviar, is one of the most nutrient-dense superfoods on the planet. It is loaded with highly bioavailable vitamins A, B, D, and K2, as well as zinc and iodine. Salmon roe has been linked to improved fertility, cognitive ability, heart health, and reduced risk of Alzheimer's and dementia.

Oysters

Oysters are a fantastic source of zinc, offering over 600% of your RDV per serving. They also contain vitamins A, D, E, and K, which work together to regulate immunity, metabolism, and bone health. Oysters are also a source of antioxidants and have a unique texture and subtle flavor that makes them a popular choice for keto dieters.

Dungeness Crab

Dungeness crab is an excellent source of selenium, which reduces inflammation and may protect against prostate cancer. It is also loaded with B12 and omega-3 fatty acids, which have been linked to improved brain health.

Atlantic Mackerel

Atlantic mackerel is fatty, nutrient-packed, low in mercury, and affordable. It is one of the richest sources of vitamin D, with 91% of your RDA per serving. Vitamin D plays a crucial role in immune function and regulating inflammation. Atlantic mackerel is also loaded with omega-3 fatty acids, which can help rebalance the omega-3 to omega-6 ratio in the standard American diet.

Mussels

Mussels take the prize for providing the most vitamin B12 among keto seafood options, with 500% of your RDA per serving. They are also an excellent source of omega-3 fatty acids, which are crucial for fetal development and cardiovascular health.

Meat and poultry

When choosing meat and poultry, it is best to opt for grass-fed and pasture-raised options whenever possible. Fresh meat is always preferable, but if you are opting for processed meat, be sure to read the labels carefully and avoid any products that contain added sugars or other carb-containing ingredients.

• Beef – ground, steak, roast, veal
• Deli meats – beef, chicken, turkey, ham, etc. (no sugar added)
• Game meats – bison, venison, etc.
• Lamb – ground, chops, etc.
• Liver & other organ meats
• Pork – ground, chops, loin, ham, etc.
• Poultry – chicken, turkey, duck, quail, etc.

When preparing your meat and poultry, you can cook them in a variety of ways, including grilling, roasting, or adding them to soups or stews. Just be mindful of any sauces or marinades you use, as they may contain hidden sugars or carbohydrates.

In addition to fresh meat and poultry, there are also some processed meat options that can be part of a keto diet:

• Bacon
• Sausage
• Corned beef
• Jerky
• Meat sticks
• Pepperoni
• Salami

However, it is important to consume these in moderation, as they may contain preservatives or other additives that are not as healthy.

Overall, meat and poultry are excellent choices for a keto diet, providing essential nutrients while keeping carbohydrate intake low.

Dairy and dairy alternatives

Dairy

Many dairy products are suitable for the keto diet. Cheese, for example, is a great fit as it is very low in carbohydrates and high in fat. Cheddar cheese, in particular, provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium per ounce. Other cheeses that are lower in carbs include mascarpone, cream cheese, and Neufchatel.

Other keto-friendly dairy products include plain Greek yogurt and cottage cheese, which are high in protein and can be eaten in moderation. Cream and half-and-half are also suitable for keto as they are very low in carbs and high in fat. Butter is another good fat to include in the keto diet and is totally carb-free.

Dairy Alternatives

There are also several dairy alternatives that are suitable for keto. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are good options. Coconut cream is another dairy-free alternative that works well as a substitute for heavy cream, yogurt, or sour cream in recipes.

Other Tips

If you are dairy-intolerant, eggs are listed in this section for convenience and can be enjoyed even if you are dairy-free.

For those who can tolerate dairy, it is recommended to choose full-fat dairy over fat-free or low-fat options, which tend to be higher in carbs.

When it comes to sweeteners, it is best to choose natural low-carb sweeteners and avoid artificial ones, as these are more likely to spike insulin.

Vegetables

• Leafy greens: Spinach, kale, collard greens, lettuce, arugula, bok choy, and Swiss chard are excellent choices. They are packed with nutrients and very low in carbs.
• Broccoli, cauliflower, zucchini, bell peppers, asparagus, and cabbage are non-starchy vegetables that provide fiber and various micronutrients while being low in carbs.
• Avocados are a popular choice due to their high healthy fat content and low carb count. They also provide essential vitamins and minerals, including potassium and B vitamins.
• Green beans are another good option for keto dieters.
• Summer squashes, such as yellow squash and zucchini, are versatile and can be used in a variety of dishes.
• High-fat veggies like olives and avocados are unique among vegetables for their relatively high-fat content. They also contain fiber and are low in net carbs.

When following a keto diet, it is important to avoid starchy vegetables like potatoes, sweet potatoes, and carrots, as they tend to be high in carbs.

Nuts and seeds

Almonds

Almonds are versatile and widely available. They are a healthy and tasty addition to your keto diet. One ounce (28.35 grams) of almonds will contain 5 grams of carbohydrates. They also contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. Almond flour can be a great substitute for high-carb flour. You can also add almond milk or butter to your keto diet.

Macadamia Nuts

Macadamia nuts are low-carb tree nuts grown in Australia. They’re rich in fat, making them perfect for the keto diet. A one-ounce serving of macadamia nuts, which is about 10 to 12 kernels, contains 4 grams of carbohydrates. Macadamia nuts also contain trace minerals like calcium, magnesium, zinc, and selenium, as well as vitamins like thiamine, niacin, riboflavin, pantothenic acid, and B6. Macadamia nut flour, milk, and butter can also be keto-friendly.

Pecans

Pecans are an excellent source of low-carb, high-fat nutrition for your keto diet. One ounce of pecans, about 19 halves, provides 4 grams of carbohydrates. These keto-friendly nuts are filled with minerals like calcium, magnesium, zinc, and selenium. They also contain vitamin A, vitamin C, vitamin E, vitamin K, and some B vitamins. You can enjoy raw or roasted pecans as a snack, or you can crush them and use them in keto-friendly recipes.

Brazil Nuts

Brazil nuts are large tree nuts native to South America. They are low-carb nuts with a high-fat content, which makes them ideal for the keto diet. One ounce of Brazil nuts, about six kernels, contains 3 grams of carbohydrates. They’re an excellent source of minerals like calcium, potassium, magnesium, and selenium, which are essential for your body. However, it is important not to eat too many Brazil nuts, as this can lead to selenium toxicity.

Walnuts

Walnuts are versatile, high-fat, low-carb nuts used in various dishes. About 14 halves of walnuts, weighing around an ounce, can provide 4 grams of carbohydrates. Walnuts also contain calcium, iron, magnesium, selenium, zinc, and copper. They are a great source of vitamins A, C, D, E, and K, and they contain B vitamins like thiamine, riboflavin, niacin, pantothenic acid, folate, and B6. You can add walnuts to keto-friendly desserts like fudge or brownies. You can also enjoy them as a snack or add them to salads and other low-carb recipes.

Hazelnuts

Hazelnuts are delicious low-carb nuts that are often used in desserts. An ounce of hazelnuts, which amounts to 21 whole kernels, provides 5 grams of carbohydrates. Hazelnuts are a source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese. They also provide vitamin A, vitamin C, thiamine, riboflavin, niacin, pantothenic acid, folate, and vitamin B6. Hazelnuts are often paired with chocolate, but for a keto-friendly diet, you should only eat them with a small amount of dark chocolate. Hazelnut flour is a great, keto-friendly flour substitute.

Pine Nuts

Pine nuts are an essential ingredient in Italian sauce pesto. They are versatile and flavourful, so they can be added to various recipes. They are ideal for a keto diet because of their low-carb and high-fat content. About 167 kernels of pine nuts (one ounce) will provide 4 grams of carbohydrates. Pine nuts contain vitamins E and K, as well as minerals like magnesium, copper, iron, and zinc. They also have vitamins A, C, thiamine, riboflavin, niacin, pantothenic acid, folate, and B6. Pine nuts add a unique, earthy flavour to foods. You can eat them raw or roasted as a snack or add them to sauces or other dishes.

Frequently asked questions