keto diet food list beginners pdf

Low-carb keto diet food list for beginners + printable PDF

The ketogenic diet refers to low carbohydrate and high-fat diets with moderate protein intake. Reduced carbohydrate intake allows you to switch your body to a special state called ketosis. During ketosis, the body begins to break down body fat, converting fats into ketone bodies. Ketone bodies replace glucose in the body and are an alternative source of energy for the body. 

Recent studies have shown that the keto diet has proven to be a more effective treatment for obesity and diabetes compared to low-fat diets. In addition, being in ketosis may help treat coronary heart disease and cancer.

In order to get the most out of the keto diet, you need to properly plan and balance your meal plan. Below there is a list of foods to help you create the best nutritional plan for your keto diet. Serving size and amount of carbohydrates are indicated in addition to each ingredient. All nutritional information is taken from the USDA website.

Free printable keto-friendly food list PDF

Here you can download a PDF version of the keto diet food list for free. The list is organized by group and has an indication of the amount of carbohydrate for each item.

Low-carb keto Meat, Poultry & Eggs

Meat is one of the main elements of the keto diet. It is also an excellent source of high-quality protein and various nutrients like zinc, iron, riboflavin, niacin, selenium, vitamin B6 and vitamin B12.

Food nameServing sizeNet Carbs, g
Bacon1 slice (6.3g)0.1
Beef4 oz (113g)0
Pork raw4 oz (113g)0
Lamb4 oz (113g)0
Sausages1 link (18.6g)0.6
Chicken4 oz (113g)0
Turkey4 oz (113g)0
Quail4 oz (113g)0
Bison4 oz (113g)0
Venison4 oz (113g)0
Chicken liver1 liver (44g)0.3
Beef Kidney4 oz (113g)0.3
Chicken Heart1 heart (6.1g)0
Beef Tongue4 oz (113g)4.2

Low-carb keto Seafood

Seafood is another equally important source of vitamins for those on a keto diet. They provide a person with essential vitamins such as A, D, E and B vitamins. In addition, seafood is an excellent source of omega-3 fatty acids.

Regular consumption of seafood gives your body the following benefits

  • Promotes Heart Health and reduces the risk of ADHD
  • Positively affects vision and improves brain function
  • Helps prevent the onset of diabetes and its consequences.
  • Helps reduce inflammation in arthritis.
Food nameServing sizeNet Carbs, g
Anchovies4 oz (113g)0
Clams1 medium (14.5g)0.5
Crab1 crab (21g)0
Cod4 oz (113g)0
Lobster4 oz (113g)0
Mussels1 medium (16g)0.6
Salmon4 oz (113g)0
Sardines4 oz (113g)0
Shrimps4 oz (113g)0
Scallops3 oz (85g)2.7
Tuna4 oz (113g)0

Low-carb keto Fats

Usually, on a ketogenic diet, it is recommended to consume 70-80% fat from the total daily calories. Because in this case, fat is the main source of energy in the absence of carbohydrates. Consuming less fat than your body needs can lead to a way out of ketosis. Therefore, you should clearly plan and track the amount of fat you eat.

The food list below can be a good source of fat for those on a keto diet.

Food nameServing sizeNet Carbs, g
Avocados1 fruit, no skin (136g)2.5
Avocado Oil4 oz (113g)0
Olives1 olive (3.2g)0
Olive Oil4 oz (113g)0
Coconut Oil1 tbsp (11.6g)0.1
Butter without salt1 tbsp (14.2g)0
Flaxseeds1 tbsp (10.3g)0.2
Chia seeds4 oz (113g)7.7
Pumpkin seeds1 cup (129g)6.1
Nut butter1 tbsp (16g)1.4

Low-carb keto Vegetables

Vegetables help provide your body with a variety of nutrients, minerals, and antioxidants. Therefore, they can be a good addition to meat dishes.

Remember that you shouldn’t eat heavily starchy vegetables like potatoes because they are high in carbohydrates and can put you out of ketosis.

Food nameServing sizeNet Carbs, g
Artichokes1 artichoke, medium (128 g)6.5
Asparagus1 spear, medium (16g)0.3
Avocado1 fruit, no skin and seed (136g)2.6
Broccoli1 stalk (151g)6.1
Brussels sprouts1 cup (88g)4.5
Cabbage1 cup (89g)3
Cauliflower1 cup (107g)3.2
Celery1 stalk, medium (40g)0.6
Cucumbers1 cucumber (301g)9.4
Eggplant1 cup (82g)2.4
Green beans1 cup (100g)4.3
Jalapeno peppers1 pepper (14g)0.5
Kale1 cup (21g)0.1
Mushrooms, button100g4.08
Onions100g6.4
Pumpkins1 cup (116g)7
Radishes1 cup slices (116g)2
Shallots100g13.6
Spinach1 cup (30g)0.4
Zucchini1 cup (124g)2.6

Low-carb keto Fruits

On a ketogenic diet, you need to consume 20 to 50 grams of carbohydrates. Since most fruits are high in carbohydrates, it is advisable to avoid them.
However, do not rush to get upset, below you can find a list of permitted fruits to eat that will help diversify your diet. Moreover, these fruits will help your body cleanse, reduce inflammation and prevent various diseases.

Food nameServing sizeNet Carbs, g
Avocados1 fruit, no skin (136g)2.5
Blackberries1 cup (144g)6.2
Blueberries1 cup (148g)18
Coconut1 cup (80g)5
Lemons1 lemon, small (58g)6.5
Limes1 lime (67g)5.2
Raspberries1 cup (123g)6.6
Strawberries1 cup (144g)8.2
Tomatoes1 cup (158g)3.6
Watermelon1 cup (152g)10.9

Low-carb keto Nuts & Seeds

Nuts and seeds are good sources of healthy fats and proteins, and are often low in carbs. Because of their composition, nuts are great for helping you stay in ketosis, satisfying hunger and feeling full.

Regular consumption of small amounts of nuts and seeds helps prevent the risk of heart disease and diabetes.

Food nameServing sizeNet Carbs, g
Almonds1 cup (143g)13
Brazil nuts1 cup (133g)5.6
Chia seeds1 cup (168g)2.6
Flaxseed1 tbsp (10.3g)0.2
Hazelnuts1 cup (135g)9.4
Hemp seeds3 tbsp (30g)2.4
Macadamia nuts1 cup (134g)7
Peanuts1 cup (146g)11.2
Pecans1 cup (99g)4.3
Pine nuts1 cup (135g)12.7
Pumpkin seeds1 cup (129g)6.1
Sesame seeds1 cup (144g)16.7
Sunflower seeds1 cup (140g)16
Walnuts1 cup (120g)8

Low-carb keto Dairy

Dairy products are a good source of fat and protein. However, you should take extra care when choosing dairy products as they are very high in calories and can easily exceed your daily requirement.

It is best to choose organic, unprocessed and high-fat dairy products. These foods lack beneficial bacteria that take part in the digestion process. This can lead to a number of side effects such as bloating, indigestion, and joint problems.

Below you can find a list of dairy products that can be consumed on a keto diet.

Food nameServing sizeNet Carbs, g
Butter without salt1 tbsp (14.2g)0
Brie1 oz (28.35 g)0.1
Cheddar1 slice (17g)0.4
Cottage cheese100g4.3
Cheese cream1 tbsp (14.5g)0.8
Heavy cream1 tbsp (15g)0.4
Half & Half1 tbsp (15g)0.6
Mascarpone30g1
Mayonnaise1 tbsp (14g)0
Mozzarella1 oz (28.35 g)1
Parmesan1 oz (28.35 g)1
Plain Greek yogurt100g3.6
Sour cream1 tbsp (12g)0.6

Low-carb keto Snacks

Snacks allow you to satisfy your hunger and buy time before the main meal if you are out of your schedule.

Food nameServing sizeNet Carbs, g
Boiled Eggs1 large (50g)0.6
Bone Broth1 cup (240g)5
Canned Sardines1 can (92g)0
Coconut Butter28g4
Dark chocolate1 bar (17g)9.2
Greek yogurt100g3.6
Pork Rinds1 cup (30g)0
Zucchini chips43g13
Coconut Chips1/2 cup 28g14
Cheese Chips28g7
Keto Cookies32g7
Keto Ice Cream91g12
Keto Fat Bombs17g4
Seaweed Snacks5g1
Olives1 olive (3.2g)0
Onion Rings1 piece (20.2g)7
Peanut Butter2 tbsp (32g)5.6
Pickles1 pear (40.4g)0.4
Raspberries1 cup (123g)6.6
Strawberries1 cup (144g)8.2
Blueberries1 cup (148g)18
Taco Meatballs1 meatball (50g)3
Iced Tea1 bottle (372g)23
Iced Coffee1 cup (240g)0

Low-carb keto Condiments

Below is a list of condiments that can be a great way to diversify your favorite keto dishes. Please pay attention to the nutrition labels of the condiments and try to choose the ones that do not contain sugar.

Food nameServing sizeNet Carbs, g
BBQ sauce ( no sugar )1 tbsp (17g)6.7
Horseradish1 tbsp (15g)1.2
Hot sauce (sriracha, buffalo)5g1
Ketchup ( no sugar )16g1
Marinara sauce100g6.2
Mayonnaise1 tbsp (14g)0
Mustard1 tbsp (15g)0
Relish ( no sugar )15g1
Sauerkraut120g6
Salsa2 tbsp (30g)1
Worcestershire sauce5ml1
Vinegar ( balsamic )1 tbsp (16g)2.7

Low-carb keto Spices & Seasonings

Spices are a great source of flavor for your keto diet and are a source of various minerals and macronutrients that are essential for healthy body function.

Below you can find a list of spices that can be consumed on a keto diet.

Food nameServing sizeNet Carbs, g
Basil1 tsp (1.4g)0
Black pepper1 tsp (2.3g)0.9
Cayenne Pepper1 tsp (1.8g)0.5
Cardamom1 tsp (2g)0.8
Chili Powder1 tsp (2.7g)0.4
Cinnamon1 tsp (2.6g)0.7
Cumin1 tsp (2.1g)0.7
Garlic powder1 tsp (3.1g)2
Ginger1 tsp (1.8g)1
Oregano1 tsp (1.8g)0.5
Onion powder1 tsp (2.4g)1.5
Cilantro1 tsp (0.6g)0.3
Mustard1 tsp (5g)0
Parsley1 tsp (0.5g)0
Paprika1 tsp (2.3g)0.4
Rosemary1 tsp (1.2g)0.3
Salt1 tsp (6.1g)0
Thyme1 tsp (4.3g)1.2

Download keto diet food list for beginners PDF

To download a printed PDF version of the keto food list, use the form below. The list of items is organized by group and contains the amount of carbohydrates for each item.

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