Ketogenic diet foods | Coconut oil | Avocado | Eggs | Low carbs vegetables | Low carb fruit | Low carbs nut | Cheese | Olive oil | Fish | Seafood | Meat | Flaxseed oil | Flaxseed | Berries | Dark Chocolate
Ketogenic diet becoming more popular day by day, especially for weight loss.
Although it was discovered to treat neurodegenerative diseases such as epilepsy.
A ketogenic diet is a very restrictive diet. Generally, you can eat a maximum of 50 g carbs.
So this diet is considered hard to follow because you have very limited options to eat. Most of our favorite fruit, vegetables, drinks, fast foods are rich in carbs.
But in this article, you will find delicious low carbs food list. This keto-friendly food list will make the keto diet easy to follow and will help with weight loss.
What is net carbs?
Total carbs present in food, including digestible and not digestible carbs.
Net carb is the total carbohydrates in the food that can digest for energy at least by a human.
It is total digestible carbs. These carbs we generally acquire from sugar and starchy food.
Other types of carbs generally not digestible and our body bacteria cannot use them for energy. So can’t be counted in our daily carb limit.
We can not digest fiber carbs so we don’t count them.
Net carbs = total carbs – fiber.
For example, avocado contains 8.6 g total carbs and 6.8 fiber per 100 g . If we calculate its net carbs or digestible crabs is 1.8 g.
Net carbs = 8.6 – 6.8 = 1.8
Only 1.8 g carbs will be counted and will affect your blood sugar level.
Now you are ready to go see the ketogenic food list.
Note – All states are given from trusted source USDA Food Composition Databases and National Center for Biotechnology Information. You can click the link and the number at the end of the sentence to confirm the results and stats.
Coconut oil is a very beneficial food for the ketogenic diet.
One tbsp (14g) of Coconut oil contains 13.8 g fat, 0g carbs, and 120 calories.
It contains lots of energy and 99% healthy fat. So, you can eat coconut oil as much you want. You can never cross the 20 g carbs limit.
It contains MCTs which are directly taken to the liver and converted into ketones or it can be used for the instant energy booster.
It can also prevent some discomfort during ketosis such as stomach cramping.
In short, coconut oil is easy to digest, contain healthy fat and
Coconut oil is easily available at online stores.
Avocado is a very healthy fruit.
According to USSD avocado contain 8.6g total carbs but, it only contin1.8 g net carbs per 100 g which is very low.
100g of avocado contains 72 g water, 2g protein, and 15.4 g fat, which is a perfect state for the ketogenic diet. In addition to this, avocados also contain minerals such as calcium, iron, magnesium. Potassium, etc and vitamins such as B6, vitamin A, folate, etc.\
Avocado oil contains 100 g fat per 100 g.
Avocado is a great source of monounsaturated fatty acid and can avoid the elevation of HDL-cholesterol and triacylglycerol concentrations. 
Avocado also contains antioxidants that can help to prevent neurodegenerative diseases. 
Eggs are considered very healthy for health.
Eggs contain lots of vitamins and minerals too. 
Consuming egg during a ketogenic diet can be very beneficial for ketosis as well as for your health.
There are lots of low carb vegetables that you can eat on a ketogenic diet. Fortunately, there are lots of options for low carb vegetables are available.
You need to choose non-starchy vegetables, these are low in carbs, but high in other nutrients such as vitamins A, C, B12, D, and many other minerals.
Vegetables generally contain lots of total carbs, but very low digestible carbs (net carbs) because they contain lots of fiber that are non-digestible a by human. 
Generally, vegetables are low in net carbs, but some starchy vegetables and ground vegetables can affect your ketosis.
Most of the vegetables low in calories and they have no cholesterol. More than that they contain many essential nutrients such as fiber, folic acid, vitamin A, C, potassium, etc.
Vegetables rich in potassium can improve several health markers. Low carbs vegetables can help you lose weight very fast.
Some low carb vegetables
- Bell pepper – 100 g of bell pepper contains 4.2 g net carbs. It also contains 63% of the Reference Daily Intake (RDI) for vitamin A and 213% of vitamin C. 
- Broccoli – 1 cup (91g)of raw chopped broccoli contain 4g total carbs and 2.6 dietary fiber. It is a great source of vitamin C and vitamin K. it contains 135% of the RDI for vitamin C and 116% of vitamin K. 
- Zucchini – A cup (124) of Zucchini contains 2.6g net carbs. It is also rich in vitamin C, B6, and Riboflavin. 
- Mushrooms – 1 cup (66g) of Mushrooms contain 2.3g net carbs and 2.8g fiber.
- Asparagus – 1 cup (134g) of Asparagus contain 2.11g net carbs and 2.8g fiber. It is also a great source of vitamin A, C, and K and folate.
- Cauliflower – 100g of Cauliflower contains 3g net carbs. It is also rich in Vitamin K, C, and fiber.
- Tomatoes – 1 cup of cherry tomatoes 4g net carbs and 1.8g of fiber.
- Swiss chard – 100g of swiss chard contains 2.1g net carbs and 1.6g fiber. It also contains 122% of RDI value for vitamin A, 1038% of RDI value for vitamin K and 50% of RDI value for vitamin C. 
- Celery – 1 cup of raw chopped celery contain 1.4g net carbs and 1.6g fiber. It is a great source of vitamin K. 
- Iceberg Lettuce – 100g of Iceberg Lettuce contain 1.8g net carbs. It contains 502 IU vitamin A and 24mcg of vitamin K. 
- Cucumbers – 1 cup (133g) of chopped cucumber contain 2g net carbs. You can add it to any salad, it is delicious and nutritious. 
- Cabbage – 100g of cooked cabbage contains 2.2g net carbs. It is a great source of vitamin A, vitamin C, and vitamin K. it contains 85% of RDI value for vitamin A, 43% of RDI value for vitamin C and 42% of RDI value for vitamin K.
- Green beans – 1 cup (125g) of cooked green beans contain 5.8g net carbs and 4g net carbs. These are also a great source of Vitamin A, C, and K, and folate. 
- Garlic – 3 cloves (9g) of garlic contain 3g carbs. It is a great source of vitamin C and vitamin B6. 
- Kale – it is extremely low carb vegetables. 100g of kale contains 0.3 g net carbs and 4.1 fiber. It also contains 308% of RDI values for vitamin A, 200% of RDI value for vitamin C and 1021% of vitamin K. it is also a great source of calcium, iron. Potassium, copper, and manganese. 
- Mustard greens – it is also very low carbs vegetables. 1 cup (56g) of chopped Mustard greens contains 0.8g net carbs and 1.8 fiber. It is also very rich in nutrients such as it contains 210% of RDI for vitamin A, 117% of RDI for vitamin C, 622% of the RDI for vitamin K and 47% of the RDI for folate. It is also a great source of calcium, iron, potassium, copper, and manganese.
- Fennel – 1 cup (87g) of sliced Fennel contain 3.6g net carbs and 2.7g fiber. It is also a great source of vitamin C, potassium and manganese. 
- Eggplant – 100g of Eggplant contains 2.8g net carbs and 3.0g fiber. It contains almost all types of vitamins and minerals. 
- Okra – 100g of okra contains 4.2g net carbs and 3.2g fiber. It is also very rich in vitamin C, vitamin K, thiamin, vitamin B6, folate and minerals such as magnesium. Potassium, copper, and manganese. 
- Summer squash – it contains 2.6g net carbs and 1.2g fiber.
Some other Low carbs vegetables for a ketogenic diet
All data have been used from trusted source USDA Food Composition Databases. You can click on name these will direct you to USDA. you can trust on this data.
All these values for raw vegetables and per 100g. Carbs may vary for cooked, or roasted vegetables.
|Sr. Number||Name||Net carbs||Dietary Fiber|
Generally, it is said that you should avoid fruits on a ketogenic diet because they are sweet and contain high carbs.
But there are some delicious that contain low carbs and you can add them to your ketogenic diet.
Fruit sugar isn’t totally bad, in an appropriate amount, they can be very healthy.
There are few low carbs fruits options available on the ketogenic diet.
Fruits are generally loaded with antioxidants, nutrients, and minerals which make them a very important part of our daily life.
Some fruits to eat on ketogenic diet
- Watermelon – 100g of watermelon contains 7.1g net carbs and 91g water. It also rich in vitamin A and C. 
- Cantaloupe – 100g of Cantaloupe contains 7.2g net carbs. Its most weight is due to water about 90%. It contains 68% of RDI for vitamin A and 61% of vitamin C.
- Honeydew – 100g of Honeydew contains 8.2g net carbs. It is also rich in vitamin C.
- Peaches – 100g of peaches contains 8g net carbs. It also contains vitamin A and vitamin C. 
- Apricot – 100g of apricot contains 9g net carbs. It also contains lots of vitamin A and C. It is also rich in minerals such as potassium, copper, and manganese.
- Olive – it contains very low carbs. 100g of olives contain 2.6 net carbs. It is also loaded with sodium and iron.
- Grapefruit – these contain 9.2g net carbs. It contains lots of vitamins A and C.
- Lemon – 1 ounce (30g) of lemon contains 2g net carbs. It is also rich in vitamin C.
- Limes – 100g of lime contains 7.8 net carbs and its juice contains 8g carbs. And they both are loaded with vitamin C.
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Nuts are one of the best food for a ketogenic diet. They are high in healthy fats, fiber, and protein as well as low in carbs.
Nuts are high in monounsaturated a well as polyunsaturated fats such as omega-3 and omega-6 fatty acids.
Nuts are also fully loaded with vitamins and minerals.
You should add nuts to your daily diet, no matter what diet you are following. These can help to improve your health marker and prevent you from many chronic diseases.
20g to 30g nuts a day is normal for a keto diet. Nut consumption depends on how much carbs you have eaten for the day and what kind of nuts you are eating.
But it can be an essential part of your keto diet because keto diet can cause nutritional deficiency due to its restricted nature.
Several studies have shown that the consumption of nuts was associated with a lower risk of developing coronary heart diseases and other chronic cardiovascular diseases. It helps to lower the bad cholesterol and increase good cholesterol.         
Some low carbs nuts to eat on a ketogenic diet
- Pecans – 100g of pecans nuts contains 4.2g net carbs and 9.6g dietary fiber. Pecans are very rich in minerals such as manganese, copper, zinc, potassium, phosphorus, magnesium, and iron. It also contains lots of vitamins such as thiamin, vitamin B6 and Pantothenic Acid. 
- Brazil Nuts – 100g of Brazil nuts contains 4.2g net carbs, 7.5 fiber, and 67g fat. It contains 2739% of the RDI for selenium, 87% of the RDI for copper and 94% of the RDI for magnesium. It is also rich in other minerals and vitamins such as vitamin E, thiamin, iron, calcium, phosphorus, zinc, potassium, and manganese, etc. 
- Walnuts – 100g of walnuts contain 7g net carbs. These are rich in omega-3 fatty acids and omega-6 fatty acids as well as protein, vitamins, and minerals. 
- Macadamia nuts – 1 cup (134g) of Macadamia nuts contains 7g net carbs and 75g fat. It is an excellent source of almost all minerals. It also contains vitamins in a moderate amount.
- Almond – 1 ground cups (95g) of almonds contain 8g net carbs and 20g protein. It is really a great source of all the minerals. But you should limit almonds consumption to 30g for the ketogenic diet. 
- Peanuts – 1-ounce peanuts contain 4g net carbs. It is rich in monounsaturated fat and polyunsaturated fat. It also contains plenty of minerals. 
- Peanut butter – 1 tbsp contains 2g net carbs.
- Pine Nuts – 1 ounce of pine nuts contains 2.7g net carbs. It also contains lots of minerals and minerals, which make it one of the best nuts for a ketogenic diet.
- Hazelnuts – 1 chopped cup (115g) of hazelnuts contains 8g net carbs and 70g fat. It contains all minerals except sodium and it is also a great source of vitamin E, K and B6, and folate.
- Cashews – 1 Oz of cashew contains 5g net carbs and 5.7g protein. It is also a great source of vitamins and minerals.
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Cheese is a delicious dairy product derived from the coagulation of milk protein casein.
It is available in a wide range of textures and flavors. But fortunately, generally, all of them are low in carbs and high in fat, makes it an ideal food for a ketogenic lifestyle.
Cheese such as Brie, cheddar, feta, Gouda, mozzarella, and swiss all contain less than 1g carbs.
It is also a great source of calcium, vitamin A and B12, phosphorus zinc and riboflavin.
Cheese contains conjugated linoleic acid (CLA) that can help to prevent heart disease, obesity and also can reduce the inflammation. 
Cheese also linked to weight loss and body improvement due to its ingredient conjugated linoleic acid. 
Cheese can be very beneficial for low carbs diet, such as the ketogenic diet. So add freely cheese to your diet. Make sure you count on protein because these rich in protein too.
Olive oil is a superfood to add to a ketogenic diet.
Itl is a pure fat source. It does not contain any carbs. It is ideal for salad dressing.
Olive oil is also rich in polyunsaturated fats such as omega-3 and omega-6 fatty acids. 
Extra virgin olive oil intake can reduce body fat and help with blood pressure.
A study with 41 adult women with an excess body found that daily high fat breakfast containing 25 ml of extra virgin olive oil for 9 weeks reduces a significant amount of fat and improves blood pressure.
Olive oil contains antioxidants that can help to reduce the oxidative damage of free radicals that can lead to cancer. 
The bottom line is olive oil is an ideal ketogenic food. It contains a large number of antioxidants that have numerous health benefits.
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Fish is one of the healthiest foods. You can eat many fishes on the ketogenic diet.
Fishes are loaded with omega-3 fatty which is good for your brain.
They also contain iodine, high quality, and several vitamins and minerals. If you want to fulfill the requirement of omega-3 from fish, then you should eat at least twice a week.
They are essential for brain development, they contain a DHA type of omega-3 fatty acid, which is essential for eye and brain development. 
Now you can understand why you should add fish on your ketogenic diet. They are extremely beneficial for your overall health and they are also low in carbs.
Some low carbs fishes to eat on a ketogenic diet
- Anchovy – 1 ounce (28g) of anchovy contains 0g carbs and 8g protein. It is a good source of sodium and omega-3 fatty acids. 
- Sardine – 1 ounce (28g) of sardines contains 0g carbs, 7g protein, and 3g fat. It contains lots of Omega-3 fatty acids, Omega-6 fatty acids, phosphorus, and selenium. 
- Halibut – 1 ounce of halibut contains 0g carbs and 7g protein. It also contains healthy, selenium and omega-3 fatty acid. 
- Mackerel – 1 ounce (28g) of mackerel contains 0g carbs 6.5g protein and 5g fat. It is an excellent source of vitamin B12, selenium, healthy cholesterol, and omega-3 fatty acids. 
- Herring – 1 ounce of herring contains 0g carbs, 6.5g protein, and 3.2g fat. It contains lots of omega-3 fatty acids as well as it is also very rich in vitamin b12, selenium, phosphorus, magnesium, niacin, riboflavin, etc. 
- Bass – 1 ounce of bass contains 0g carbs and 6.5 protein. Rich in selenium, phosphorus, potassium, and vitamin B12. 
- Salmon – 1 ounce of salmon contains 0g carbs, 6.2g protein, and 3.5g fat. Loaded with minerals such as selenium, phosphorus, and vitamins such as niacin, vitamin B12 and B6, folate and pantothenic acid. 
- Tuna – 1 ounce of tuna contains 0g carbs and 8g protein. You should eat it in the limit, you can easily cross the protein limit for the day. It is fully loaded with vitamin D, K and B12, and niacin. 
- Perch – 1 ounce of perch contains 0g carbs and 5.2g protein. It contains lots of vitamins and minerals. 
- Sole – 1 ounce of Sole contains 0g carbs and 4.3g protein. It is rich in omega-3 fatty acids and contains almost all minerals.
You can eat several kinds of seafood in your ketogenic diet.
There are many types of seafood that are very low in carbs or not contain any carbs at all.
Seafood is generally high in protein and many vitamins and minerals.
They are also an excellent source of omega-3 fatty acids that play a very important role in our body. Omega-3 fatty acids are fats that our body can’t create own itself. We have to take it from outside or in our diet.
Some low carbs sea food to eat on a ketogenic diet
- Oyster – 1 cup(248g) of oyster contains 6.75g carbs and 14g protein. It contains almost all the vitamins and minerals in plenty of amounts. 
- Octopus – 3 ounces of octopus contain 3.7g carbs and 25g protein. It is a great source of vitamin B12 and B6 as well as all the minerals. 
- Clams – 3 ounces of clams contain 4.3g carbs and 21g protein. It contains 1400% of the RDI for vitamin B12. it is also fully loaded with all the minerals.
- Mussel – 3 ounces of mussel contains 6g carbs and 20g protein.
- Squid – 100g of squid contains 3g carbs and 15g protein.
- Lobster – 100g lobster contains 0g carbs and 19g protein
Meat is an excellent food for a ketogenic diet.
Fresh meat contains very low or no carbs and rich in vitamin B and minerals such as selenium, potassium, and zinc, etc.
They contain high-quality protein that can help to preserve muscle during the very low-carb diet. 
Meat is high in protein, so make sure you are not crossing daily allowed protein limit for a ketogenic diet. But these works best for a high-protein ketogenic diet.
Some low-carbs meat to eat on a ketogenic diet
- Turkey – 100g of turkey contain 0g carbs and 26g protein.
- Deer – 1 ounce of deer contain 0g carbs and 8g protein.
- Chicken – 1 ounce of chicken contains 0g carbs and 7g protein.
- Duck – 100 of duck contains 0g carbs, 19 g protein, and 28g fat.
- Veal – 1 ounce of veal contains 0g carbs and 7g protein.
Flaxseed oil has impressive health benefits. It is an ideal ketogenic food.
Flaxseed oil is full of omega-3 fatty acids. One tbsp (14g) contains about 7g omega-3 fatty acids. It contains specifically alpha-linolenic acid (ALA) which is a form of omega 3 fatty acids.
In an animal study, it is found that it can reduce cancer cell growth. 
Flaxseed oil is extremely low in carbs, high in fat and has a number of health benefits. So you can flaxseed oil to your ketogenic diet freely. This is one of the best ideal food for a ketogenic diet.
Flaxseeds contain 1.5 g net carbs per 100 g. Although it contains 29g total carbs from which 27.5 g is fiber or indigestible carbs. It contains 42% fat and 18% protein, which make it one of the best food during ketogenic diet
One tbsp (10g) of flaxseed contains 2338mg omega-3 fatty acids. It also contains alpha-linolenic acid (ALA)
Flaxseeds are rich in dietary fiber. 100g of flaxseeds contains 27g dietary fiber, which is almost equal to the daily recommended value.
Berries are among one of the healthiest fruit on the planet. These are low in carbs and high in fiber.
They contain as many net carbs as fiber.
Some Low carb berries to eat on a ketogenic diet
|Sr. Number||Name||Net carbs||Dietary Fiber|
Berries are also rich in many nutrients such as vitamin C, manganese, vitamin K1, folate, etc. 
are high in fiber, which gives you fullness feeling and can decrease the calorie intake that can be very helpful with weight management.
Bottom line berries are extremely healthy and low in carbs food. You must include these to your diet, no matter if it is a low carbs diet or ketogenic diet.
Dark chocolate is very delicious and everyone loves it.
100g of pure dark chocolate contains 11g of net carbs, 16g of fiber and 57g fat. That makes it one of the best foods for a ketogenic diet.
Cocoa provides as antioxidants as many fruits such as blueberries provide. 
Dark chocolate is full of antioxidants such as catechins, polyphenols, flavanols. It has more polyphenols and flavonoids antioxidant activity.
Dark chocolate contains flavonoids, can protect you from sun damage, increase skin hydration and skin density. 
Dark chocolate only helps if you are eating chocolate that contains more than 60% cocoa. You should eat it in moderate amount because it also comes with calories.