The hardest part of starting keto isn't giving up bread — it's standing in the grocery store wondering what you're actually allowed to eat. The list of keto friendly foods is longer than most people expect. Once you know which items to reach for in each food group, filling your cart becomes second nature.
Meat and Poultry
Meat is the backbone of most keto plates. It's high in protein, rich in fat (depending on the cut), and contains zero carbs.
- Beef ribeye — 0g net carbs per 6 oz serving
- Ground beef (80/20) — 0g net carbs per 4 oz
- Chicken thighs (skin-on) — 0g net carbs per thigh
- Pork belly — 0g net carbs per 4 oz
- Bacon — 0g net carbs per 3 slices (watch for sugar-cured varieties, which can add 1-2g)
- Lamb chops — 0g net carbs per chop
Stick with fattier cuts when possible. Lean proteins like chicken breast work fine, but you'll need to add fat from another source.
Seafood
Fish and shellfish are excellent keto friendly foods, though some shellfish carry a few carbs worth noting.
- Salmon — 0g net carbs per 6 oz fillet
- Shrimp — 1g net carbs per 4 oz
- Sardines (canned in olive oil) — 0g net carbs per can
- Tuna (canned) — 0g net carbs per can
- Mackerel — 0g net carbs per 4 oz
- Mussels — 4g net carbs per 4 oz (higher than most seafood, so portion accordingly)
Fatty fish like salmon, sardines, and mackerel also deliver omega-3 fatty acids, making them a win beyond just fitting your macros.
Eggs and Dairy
Eggs are arguably the most versatile keto staple. On the dairy side, focus on full-fat options and check labels — flavored yogurts and milk are carb traps.
- Eggs — 0.5g net carbs per large egg
- Butter — 0g net carbs per tablespoon
- Heavy cream — 0.4g net carbs per tablespoon
- Cream cheese — 1g net carbs per 2 tablespoons
- Cheddar cheese — 0.4g net carbs per 1 oz
- Brie — 0.1g net carbs per 1 oz
- Full-fat Greek yogurt (plain) — 5g net carbs per 3/4 cup (use sparingly)
Avoid low-fat and fat-free dairy products. They typically replace fat with added sugars and starches.
Fats and Oils
Keto runs on fat. These are your cooking and finishing staples.
- Extra virgin olive oil — 0g net carbs per tablespoon
- Avocado oil — 0g net carbs per tablespoon
- Coconut oil — 0g net carbs per tablespoon
- Ghee — 0g net carbs per tablespoon
- MCT oil — 0g net carbs per tablespoon
- Lard/tallow — 0g net carbs per tablespoon
Use olive oil and avocado oil for dressings and medium-heat cooking. Save ghee, tallow, and coconut oil for high-heat cooking.
Low-Carb Vegetables
Not all vegetables are keto-safe. Root vegetables and starchy options like potatoes, corn, and peas are out. These are in:
- Arugula — 0.4g net carbs per cup (raw)
- Cauliflower — 3g net carbs per cup (chopped)
- Zucchini — 2.7g net carbs per cup (sliced)
- Broccoli — 3.6g net carbs per cup (chopped)
- Asparagus — 2.4g net carbs per cup
- Bell peppers — 3.6g net carbs per 1/2 cup (sliced)
- Mushrooms — 1.6g net carbs per cup (sliced)
- Cabbage — 2.9g net carbs per cup (chopped, raw)
A good rule of thumb: if it grows above ground and it's green, it's probably keto-friendly.
Nuts and Seeds
Nuts are great for snacking and adding crunch, but portions matter — carbs add up fast if you eat by the handful.
- Pecans — 1.2g net carbs per 1 oz
- Macadamia nuts — 1.5g net carbs per 1 oz
- Walnuts — 2g net carbs per 1 oz
- Hemp hearts — 1.4g net carbs per 1 oz
- Flaxseed (ground) — 0.5g net carbs per 2 tablespoons
Cashews (8g net carbs per oz) and pistachios (5g per oz) are the most common nut traps on keto. Save them for rare occasions.
Berries
Most fruit is too high in sugar for keto, but berries are the exception — in moderation.
- Raspberries — 3.3g net carbs per 1/2 cup
- Blackberries — 3.1g net carbs per 1/2 cup
- Strawberries — 4.1g net carbs per 1/2 cup
- Blueberries — 8.9g net carbs per 1/2 cup (use sparingly)
Stick to raspberries and blackberries for the lowest carb-to-volume ratio. Pair them with whipped heavy cream for a keto dessert that feels indulgent.
Build Your Keto Plate
A well-built keto meal follows a simple formula: a fatty protein, a low-carb vegetable cooked in a quality fat, and a small portion of nuts, cheese, or berries on the side. Once you internalize the carb counts above, meal planning stops being a chore.
Need help identifying keto friendly foods when you're eating out instead of cooking? Check out our guide to keto friendly restaurants or grab a list of keto friendly snacks for on-the-go days.
Skip the Guesswork
Next time you're at a restaurant, DinePick can flag high-carb items instantly — join the waitlist to try it first.