A Keto Food Chart is a simple reference guide that lists keto-friendly foods to help you stay in ketosis. The ketogenic diet focuses on high-fat, moderate-protein, and low-carb foods, making it essential to know what to eat and what to avoid.
Thank you for reading this post, don't forget to subscribe!This ultimate keto-friendly food chart provides a quick, visual guide to help you make the right food choices while following the ketogenic diet. Below, you’ll find a categorized list of approved keto foods along with images for easy identification.
Summary
You can achieve ketosis by eating no more than 20–50 grams of carbs per day. This is commonly known as a ketogenic diet.
Keto-Friendly Foods
Olive Oil
A great source of healthy fats, perfect for cooking and salads.
Salmon
Rich in omega-3 fatty acids and high in protein.
Eggs
A versatile and complete protein source ideal for keto.
Spinach Omelet
Low in carbs and packed with nutrients and protein.
Spinach
Leafy green loaded with iron, fiber, and low in carbs.
Nuts & Seeds
High in healthy fats and perfect for snacking.
Cheddar Cheese
Full of fats and a great source of calcium.
Bone Broth
Rich in collagen and minerals, great for gut health.
Stevia
A keto-friendly natural sweetener.
Sugary Foods (Avoid)
High in carbs and not suitable for a keto diet.
Keto-Friendly Foods List
Healthy Fats & Oils
Avocado
Olive oil
Coconut oil
Butter
Ghee
Macadamia nut oil
Proteins (Fatty Cuts & Seafood)
Beef, pork, lamb
Chicken thighs, duck
Salmon, tuna, shrimp
Eggs
Organ meats (liver, heart, kidney)
Low-Carb Vegetables
Spinach, kale, arugula
Broccoli, cauliflower
Zucchini, asparagus
Mushrooms, bell peppers, cucumber
Nuts & Seeds
Almonds, walnuts, macadamia nuts, pecans
Chia seeds, flaxseeds, pumpkin seeds
Dairy (Full-Fat Only)
Cheese (cheddar, mozzarella, parmesan)
Heavy cream
Greek yogurt (unsweetened)
Sour cream
Beverages
Water
Sparkling water
Coffee (black or with keto creamer)
Tea
Bone broth
Sweeteners (Keto-Friendly)
Stevia
Erythritol
Monk fruit
Allulose
Foods to Avoid (High-Carb Foods)
Sugar, sweets, soda
Grains (wheat, rice, oats, corn)
High-carb fruits (bananas, apples, grapes)
Potatoes, sweet potatoes, legumes
Processed foods and junk food
How to Use This Keto Food Chart
This chart is a quick guide to making the right food choices on a keto diet. Here’s how you can use it effectively:
✅ Meal Planning: Use the chart to create daily or weekly keto meal plans.
✅ Grocery Shopping: Keep a printable version of this chart for shopping trips.
✅ Avoiding Mistakes: Stay away from high-carb foods to maintain ketosis.
You can also check the Keto Meal Plan for Beginners
What Foods to Avoid on Keto?
To stay in ketosis, you must avoid high-carb foods that spike your blood sugar. Here are some common foods to avoid:
Sugary Foods: Candy, pastries, ice cream, sweetened yogurt
Grains & Starches: Bread, pasta, rice, cereal, tortillas
High-Carb Fruits: Apples, bananas, oranges, grapes
Legumes: Beans, lentils, chickpeas, peas
Unhealthy Fats: Margarine, processed seed oils (soybean, canola)
Sugary Beverages: Soda, fruit juices, sweetened coffee drinks
- Check the research PubMed Study on Low-Carb Diets
Keto-Friendly Food Chart:
| Category | Allowed Foods |
|---|---|
| Healthy Fats & Oils | Avocado, olive oil, coconut oil, butter, ghee, macadamia nut oil |
| Proteins (Fatty Cuts) | Beef, pork, chicken thighs, lamb, duck, salmon, tuna, shrimp, eggs, organ meats |
| Low-Carb Vegetables | Spinach, kale, broccoli, cauliflower, zucchini, mushrooms, bell peppers, asparagus, cucumber |
| Nuts & Seeds | Almonds, walnuts, macadamia nuts, pecans, chia seeds, flaxseeds, pumpkin seeds |
| Dairy (Full-Fat Only) | Cheese (cheddar, mozzarella, parmesan), heavy cream, Greek yogurt, sour cream |
| Beverages | Water, sparkling water, coffee (black or with keto creamer), tea, bone broth |
| Sweeteners (Keto-Friendly) | Stevia, erythritol, monk fruit, allulose |
| Foods to Avoid | Sugar, sweets, soda, grains (wheat, rice, oats), high-carb fruits (bananas, apples), potatoes, processed foods |
Download or Save This Keto Food Chart
Want to keep this Keto Food Chart handy? Download a PDF version for quick reference! Click the button below to get your free Keto Food Chart PDF.
Frequently Asked Questions (FAQs)
1. Can I eat dairy on a keto diet?
Yes, but only full-fat dairy such as cheese, Greek yogurt, and heavy cream. Avoid low-fat and flavored dairy products as they contain added sugars.
2. What fruits can I eat on keto?
Stick to low-carb fruits like berries (strawberries, blueberries, raspberries) and avocados.
3. How many carbs should I eat daily on keto?
Most keto diets recommend 20-50g net carbs per day to maintain ketosis.
4. Is coffee keto-friendly?
Yes, black coffee or coffee with MCT oil, heavy cream, or keto creamer is keto-friendly. Avoid sugary coffee drinks.
5. What snacks can I have on keto?
Keto-friendly snacks include nuts, cheese, boiled eggs, keto fat bombs, and pork rinds.
You Might Like: Best Keto Snacks to Stay in Ketosis
Final Thoughts
This Keto Food Chart is an essential tool for anyone following a low-carb ketogenic diet. Whether you’re a beginner or an experienced keto follower, keeping this chart handy will help you make better food choices and stay in ketosis effortlessly.
➡️ Save this page, download the PDF, and start your keto journey today!
What’s your go-to keto meal? Let us know in the comments!