Nutrition

Ketogenic Diet Food List – The 10 Essentials

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Sometimes being on the ketogenic diet can be difficult and challenging, especially when you’re new to it and have no clue what you can or cannot eat. Where you’re only allowed to consume whole foods that is low in carbs (essentially a low carb diet). While on a ketogenic diet most of your calories will come from dietary fats so here is a comprehensive list of keto-friendly foods to help you make the right decisions for when you are eating or shopping.

Below Is The 10 Most Essential Foods To Add Into Your Keto Diet


Fats

Coconut Oil

Coconut oil can help you burn more fat because it contains medium chained fatty acids that increase energy expenditure compared to the same amount of calories from other longer chain fatty acids.

100 grams = 100g Fat  0g Carbs  0g Protein / 862 Calories

coconut oil

Avocados

Avocados are loaded with fibre and contain more potassium than bananas. Furthermore, they can lower cholesterol/help relieve symptoms of arthritis.

100 grams = 15g Fat  9g Carbs  2g Protein / 160 Calories

avocado

Fatty Fish

Fatty fishes such as salmon contain essential omega-3 fatty acids that reduce the risk of heart disease, stroke and cancer.

100 grams (Salmon raw) = 13g Fat  0g Carbs  20g Protein / 208 Calories

If you don’t like the taste of fish taking a fish oil supplement will allow you to gain all the benefits/nutrients from the fish without eating it: Click Here For The Review

salmon

Nuts

Eating just 10 grams of nuts a day will lower your risk of developing chronic diseases such as respiratory disease, diabetes, cancer and heart disease.

100 grams (Peanuts) = 49g Fat  16g Carbs  26g Protein / 567 Calories

mixed nuts

Proteins

When buying beef, lamb, goat or venison try to get grass fed meat as it has a better fatty acid profile/count. For chicken, duck, turkey or eggs try to get free range if it’s available and look out for added sugars when buying pork, especially in hams.

Skinless Chicken Breast

100 grams (cooked) = 3.6g Fat  0g Carbs  31g Protein / 165 Calories (Eat it with the skin or have chicken thighs if your trying to gain weight)

grilled chicken breast

Pork Fillet/Tenderloin

100 grams (cooked) = 4.2g Fat  0g Carbs  28.3g Protein / 210 Calories (Eat pork loin/whole roast pork’s if your trying to gain weight)

pork fillet

Flank Steak

100 grams (cooked) = 8g Fat  0g Carbs  28g Protein / 192 Calories (Try sirloin/ribeye steak if your trying to gain weight)

flank steak

Egg Whites

100 grams (raw) = 0.2g Fat  0.7g Carbs  10.9g Protein / 52 Calories (Eat whole eggs if your trying to gain weight)

egg whites

You can always boost your protein intake with high-quality whey protein powders. This specific whey protein contains a massive 25 grams of grass-fed protein per serving and is also lactose friendly: Click Here For The Review

Non-Starchy Vegetables/Berries

Leafy Greens

Vegetables such as spinach, kale, collards and a few others are what we call leafy greens. They have several properties which make them the perfect food for a keto diet since they’re low in calories/carbs also containing a high amount of fiber and nutrients.

100 grams (Lettuce) = 0g Fat  2.9g Carbs  1.4g Protein / 15 Calories

leafy greens

Berries

Eating normal fruits such as apple and bananas probably won’t be a good idea if you’re on a keto diet since they contain so many carbs. Which is why berries are great since they contain the same amount of nutrients without the carbs.

100 grams (Blueberries) = 0g Fat  14g Carbs  1g Protein / 57 Calories

berries

If you believe there should be another food that didn’t make it to this list or if you have anymore questions about the ketogenic diet leave a comment below.

8 thoughts on “Ketogenic Diet Food List – The 10 Essentials

  1. I didn’t realize my current eating regimen was so ketogenic friendly ! I love using avocado as a substitute for mayonnaise and I can’t begin to mention how much I use coconut oil on a daily basis. I am a coffee drinker and enjoy a little coconut oil in it–I know it sounds weird, but my pecan sticky bun black coffee with coconut oil really ROCKS!!!! Thank you for the 10 essentials list and giving me a perverbal pat on the back for being ketogenic compliant.

  2. Hey Andrew,

    Nice review of the ketogenic diet food list. With the given products you can easily cook delicious dishes. What about super foods, can we add them to the diet plan ? I also believe in drinking healthy stuff such as green tea and coffee while on the ketogenic diet.

    Thank you for the info, it’s nice to know that I’m eating the right foods on my ketyogenic diet from an expert like you 🙂

    1. Haha thanks Pascal,

      All of the foods on this list are superfoods though because they all contain many nutrients that is considered to be beneficial for your health/well-being. Also adding green tea and coffee is great for you while on the ketogenic diet or any diet, so your right to believe in drinking them.

  3. Hi Andrew,

    This is great nutritional information to know. I’ve heard of the ketogenic diet before, but wasn’t exactly sure what it was. What other fatty fishes are there besides salmon to help with the omega 3 fatty acid.

    I enjoy salmon, but was wondering what other fish I could eat to fulfill the omega 3 need. Thanks for this excellent insight to help people improve their keto diet.

    Jon

  4. Hi Andrew,

    Have you got any information on the ketogenic diet and who it is for ?

    I actually try and eat for my blood type and most of these foods are on it. Think most of us here would agree unprocessed foods are the best way to live and the ketogenic diet seems to promote this. I know pork is an issue for some people and was surprised to see it on the ketogenic diet list, can you expand on this ?

    Thanks

    1. Hey Keldyn,

      A ketogenic diet is where you consume high amounts of fat and protein, but little to no carb. The idea of the ketogenic diet is to get your body into a process called ketosis where you stop burning carbohydrates as fuel. It is popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, ‘eat fat to lose fat’.

      Furthermore the reason why pork is a great addition to your keto diet is because of the high fat and protein content it has. Although if you or anyone else has issues with pork there are many other types of high fat meats to eat.

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