YES and NO Keto Foods
Here is a comprehensive list of Keto foods. The foods listed in the YES column are ones to include and the foods listed in the NO column are ones to avoid on your road to becoming a lean, mean fat burning machine. Please feel free to suggest additions and exclusions to the list.
Note: Some of the NO foods are actually keto friendly but have a high lectin content and are placed in the NO list. You’ll see these in bold italics. Please read more about the harmful effects of lectins here.
Keto YES Foods
Fish and Seafood – Wild Caught
Anchovies
Bass
Calamari / Squid
Catfish – wild only
Clams
Cod
Crab
Flounder
Halibut
Hawaiian fish
Lobster
Mackerel
Mahi-mahi
Mussels
Oysters
Salmon – Wild Alaskan
Sardines
Scallops
Scrod
Shrimp
Sole
Squid
Snapper
Trout
Tuna (canned and fresh)
Whitefish
Oils
Algae oil
Avocado oil
Beef tallow and lard
Butter (A2 if available)
Coconut oil
Cod liver oil
Duck and chicken fat
Fish supplements or krill
Ghee
Macadamia oil
MCT oil
Olive oil
Perilla oil
Red Palm oil
Rice bran oil
Sesame oil
Walnut oil
Meat – Grass-Fed, Pastured, Organic, Wild
Bacon and sausage – no fillers
Beef
Bison (Buffalo)
Boar
Elk
Goat
Lamb
Pork – no added sugar
Prosciutto
Venison
Wild game
Pastured Poultry – or wild game
Chicken
Dove
Duck
Goose
Grouse
Ostrich
Pheasant
Quail
Turkey
Pastured or Omega 3 eggs (up to 4 yolks but only 2 whites per day)
Vegetable Protein Powder
Whey protein
Hemp protein
Noodles and Pasta
All made from konjac
Shirataki noodles
Kelp noodles
Miracle Noodles and rice
Dairy – Raw or Organic, Full Fat
All soft and hard cheese
Bovine (Cow) – Casein A2 if available
Buffalo dairy – all
Butter
Cottage cheese
Eggs – all types any style
Feta
Ghee
Goat Cheese
Kefir
Organic heavy cream
Organic sour cream – check for additives
Organic cream cheese
Sheep cheese
Yogurts – no added sweetener
Keto NO Foods
Fish and Seafood
All farmed fish or seafood
Imitation crab and seafood
Oils
Canola (Rapeseed)
Corn
Cottonseed
Grapeseed
Margarine
All “Partially Hydrogenated”
Peanut
Safflower
Soy
Sunflower
Vegetable
Meat
All – grain/soybean fed
All – breaded & deep-fried
Vegetables
Beans – including bean sprouts
Chickpeas – including hummus
Corn
Eggplant
Green Beans
Legumes
Lentils
Peas
Potatoes – all
Pumpkin
Soy
Squash – all varieties
Sweet Potatoes
Yams
Starchy, refined foods
Bread and buns – made from grains
Cookies
Crackers
Cereal
Flour – from grains and pseudo-grains
Pasta
Pastry
Potatoes and potato chips
Rice
Tortillas – made from corn and other grains
Sweeteners
Agave
Diet drinks
NutraSweet / Equal (aspartame)
Splenda (sucralose)
Sugar
Sweetone or Sunett (acesulfame K)
Sweet’n Low (saccharin)
Maltodextrin
For more info on the dangers of artificial sweeteners please visit sweetpoison.com
Nuts and Seeds
Cashews
Chia
Peanuts
Pumpkin
Sunflower
Dairy
Ice cream
Sherbet
Yogurt
All with added sugar and grains
Grains
All whole grains
Barley and barley grass
Buckwheat
Bulgar
Corn and all corn products
Kamut
Kashi
Quinoa
Oats
Rice – All varieties
Rye
Spelt
Wheat and wheatgrass
Fruits
All fruits except avocados
Consume berries occasionally and only in season
Herbs, Spices and Seasonings
Soy sauce
Chili pepper flakes
Worcestershire Sauce – All with added sugar
Vegetables – Organic Preferred
Alfalfa Sprouts
Artichokes
Arugula & Sprouts
Asparagus
Bamboo Shoots
Basil
Bean Sprouts
Beets and beet greens
Bell Peppers – skin and seeds removed
Bok Choy
Broccoli & Sprouts
Brussel Sprouts
Butter lettuce
Cabbage – all
Carrots – in moderation
Carrot greens
Cauliflower
Celery & Celery Root
Chard
Chicory
Chili Peppers – skin and seeds removed
Chives
Cilantro
Collards
Cucumbers – peeled and seeded
Daikon
Dandelion Greens
Dill Pickles
Endive
Fennel
Garlic
Hearts of palm
Kale
Kohlrabi
Leeks
Lettuce – All types
Mesclun (baby greens)
Mint
Mizuna
Mushrooms
Mustard greens
Okra
Olives
Onions
Parsley
Perilla
Purslane
Radicchio
Radishes
Scallions
Seaweed and sea vegetables
Shallots
Snow Peas
Spinach
Swiss Chard
Tomatoes – skin and seeds removed
Turnips
Watercress
Zucchini – peeled and seeded
Resistant Starches – in moderation
Arrowroot
Baobab fruit
Cassava (Tapioca)
Celery root
Glucomannan (konjac root)
Green Mango
Green Papaya
Green Plantains
Jicama
Millet
Parsnips
Persimmon
Rutabaga
Sorghum
Sauerkraut / Kimchi
Taro root
Tortillas made with cassava and coconut flour or almond flour (Siete Brand)
Tiger Nuts
Yucca
Fruit – Organic
Avocados
Berries – sparingly and in season
Nuts and Seeds – Max ½ cup per day
Almonds
Brazil nuts – limited
Chestnuts
Coconut – not coconut water
Coconut – milk and cream
Flax seeds
Hazelnuts
Hemp protein powder
Hemp Seeds
Macadamias
Pecans
Pistachios
Pine nuts – limited
Psyllium
Walnuts
Flour
Almond
Arrowroot
Cassava
Chestnut
Coconut
Grapeseed
Green Banana
Hazelnut
Sesame
Tiger nut
Sweeteners
Erythritol – (Swerve brand)
Inulin
Luo Han Guo (Nutresse brand)
Monk Fruit
Stevia
Xylitol
Yacon
Dark Chocolate
85% cacao or higher – limited amounts
Ice Cream
Coconut
Milk/Dairy-Free Frozen Dessert (The So-Delicious blue label contains only 1g sugar)
Vinegar
All without added sugar
Herbs, Spices and Seasonings
All except with added sugar
Coco Aminos
Miso
Wine – Organic
Dry red – 6 oz/day – 175ml
Spirits
1 oz/day
0 Comments