Here is the list of food allowed for keto diet. If you consume only the permitted foods, it will be easy not to exceed the recommended 20 g of carbohydrate per day. Do not limit your consumption of green vegetables. Your body needs the fiber and nutrients especially the potassium they contain.
List Of Food Allowed For Keto Diet
Food: egg –
Carbohydrate content:1 gram
Eggs are undoubtedly one of the most nutritious foods that can be found. An egg contains Vitamin A, Vitamin B12, Vitamin B5, Phosphorus, Selenium, Calcium, Zinc, Folate, Vitamin D, E, and K, as well as Choline (of which do not consume enough).
Eggs are also high in cholesterol but their consumption does not increase blood cholesterol levels. On the contrary, eating eggs reduced the risk of heart disease. Most of the nutrients in the egg are contained in the egg yolk, not in the white.
Opt preferably for organic eggs, hens raised outdoors. Studies have shown that chickens reared in this way tend to lay eggs with more omega-3s, vitamins, and minerals.
With less than 1 gram of carbohydrate, the egg is naturally part of the foods to be included in a ketogenic diet. An egg also contains about 77 calories, 6 grams of protein and 5 grams of healthy fat.
2. List of Meats Food Allowed For Keto Diet:-
Meat consumption is widely debated in society today. Eating meat with consequences on the environment and consuming it too often can have health consequences. Nevertheless, meat contains vitamin B12 that few other foods provide us with although our body needs it. Meats also contain various levels of creatine, taurine, carnosine and an easily absorbable form of iron. Choose preferably unprocessed meat.
Finally, if you have to follow a Keto diet for reasons of health or to lose weight, meat is not a neglected food. Apart from offal, such as liver, which contains approximately 5% carbohydrates, other types of meat contain almost no carbohydrates.
Here is a non-exhaustive list:
Beef (Carbohydrate content: Zero)
Beef does not contain carbohydrates, so it is part of the List Of Foods Allowed On The Ketogenic Diet. Beef can be eaten in a variety of ways: in the form of steak or minced meat, for example.
Just like beef, lamb meat contains no carbohydrate. However, it contains many nutrients that our body needs, such as iron and vitamin B12. According to a study of lamb meat fed with grass, tend to contain a high level of conjugated linoleic acid or CLA (14) – a healthy fatty acid.
Chicken meat (carbohydrate content: 0 g)
Chicken meat is probably one of the most popular and cheapest meats. It is also an excellent source of protein and is relatively less rich in fat than other types of meat.
If you follow a low-fat diet, you prefer lean cuts of meat, such as breast. But if you are on a low carb diet, then it is better to choose the wings and thighs, more fatty parts but also richer in iron, zinc, selenium and vitamin B.
The chicken does not contain carbohydrates.
Pork (carbohydrate content: 0 g)
Pork, that is to say, a domestic pig is a meat-rich in protein and contains more thiamine – one of the vitamins B playing many roles in the body – than other types of red meats.
Pork meat does not contain carbohydrates. However, when meat is processed and sugars or artificial ingredients have been added (sausages, bacon, etc.), it may contain traces of carbohydrates.
Anyway, so it’s a food of choice for people on a low carb diet. Other low carbohydrate meats:
Other low carbohydrate meats:
3. List Of Fish Food Allowed For Keto Diet:-
Although meat is nutritious and healthy, no terrestrial mammal can compete with the amount of omega-3 in fish and seafood. That’s why many studies have shown that frequent fish consumption was associated with improved mental health and reduced risk of disease. Be careful, however, not to consume too much fatty fish, which can contain high levels of mercury.
Fish and seafood are part of List Of Foods Allowed On The Ketogenic Diet because they contain virtually no carbohydrates.
Salmon is a fatty fish very rich in omega-3 fatty acids, good for the heart, iodine, vitamin B12, proteins, antioxidants, etc. No wonder it’s a delicacy for people who care about their diet and well-being.
Another advantage, salmon, it does not contain carbohydrate. So you can include it in your low carb diet.
The amount of fat contained in trout varies according to the variety and the method of rearing. This is why trout are sometimes considered a fatty fish and sometimes as a semi-fat fish. Less expensive than salmon, trout are from the same family of fish and do not contain carbohydrates
Sardines are a fish whose name comes from an island in Italy where sardines were fished in abundance. Nutritious and healthy, they do not keep very well fresh, so Napoleon Bonaparte took the idea of putting them in a box to feed his troops.
Sardines feed on plankton, so they do not contain the potentially high levels of mercury in oily fish.
Sardine is food without carbohydrates.
Other low carb fish
Tuna: 0 g
Herring: 0 g
4. Seafood (mollusks and crustaceans)
These foods are rich in lean protein, healthy fats, and minerals. Eating crustaceans regularly can boost your immunity, help you lose weight, and promote good health in your brain and heart.
However, shellfish is also one of the most common food allergens, and some may contain contaminants and heavy metals. It is, therefore, necessary to pay attention before consuming it.
Shellfish are also extremely beneficial as they are an excellent source of zinc, copper and vitamin B12.
Remember that seafood is the most nutritious when steamed or baked. Breaded or fried seafood may contain extra calories, refined carbohydrates, added salt, and other unhealthy ingredients.
Shellfish may be suitable for a diet low in carbohydrates, but often only crustaceans are suitable for a strict ketogenic diet (0 carbohydrates). Mollusks contain more carbohydrates than crustaceans.
Here is the carb content per 100 grams:
Shrimps: 0 carbohydrates
Lobster: 0.3 grams of carbohydrates
Crabs: 0.5 grams
Mussels: 7.4 grams of carbohydrates
Clams: 5.7 grams of carbs
Octopus: 4 grams of carbohydrates
Oysters: 4 grams of carbohydrates
Squid: 3 grams of carbs
5. List Of The vegetable Food Allowed For Keto Diet:-
Unlike legumes (seeds), most vegetables are low in carbohydrates. A notable exception among vegetables, root vegetables are rich in carbohydrates. This is the case for example potatoes, sweet potatoes, parsnips.
Leafy vegetables and cruciferous vegetables contain very little of them, and most of their carbs are fiber.
Like sugar and starch, the fibers are carbohydrates but they are special: they are neither digested nor absorbed by the body. We can, therefore, consider that these foods contain zero carbohydrate.
Vegetable from the Asparagaceae family, asparagus is a very popular food that can have many colors. White asparagus grows completely underground, in the absence of light, which gives it a delicate and very fine taste.
The violet asparagus is rather fruity. It is white asparagus whose tip has escaped. Finally, green asparagus are those that grow naturally in the open air. It is a food rich in fiber, vitamins C and K, antioxidants, etc.
Depending on the variety and its cooking, the asparagus can contain 2.7 grams of carbohydrates per 100 grams. However, the amount of net carbohydrate (without the fiber is closer to 0.80 grams)
7. List Of Cruciferous Vegetables Foods Allowed For Keto Diet:-
Sulforaphane is a compound created during the crushing or chewing of cruciferous vegetables. Once digested, sulforaphane activates a cryoprotective (protective cell) pathway that protects cells from oxidative stress and removes toxins from the body. This is one of the main reasons that the consumption of cruciferous vegetables is related to an improvement in cognitive function and a lower risk of cancer and heart disease.
A species of Brassicaceae family from southwestern Europe, cabbage is a low carbohydrate food of many varieties and forms.
Broccoli is a low carb vegetable that comes from Italy, where it is still widely used in local cuisine today. There are three varieties:annual broccoli, romanesco, and broccoli. Whatever the variety, broccoli is a food that is rich in vitamin C, vitamin K and fiber. This tasty cruciferous vegetable can be eaten raw or cooked.
100 grams of cooked broccoli contains about 2.8 grams of carbohydrates
Brussels sprouts are very nutritious vegetables, close to broccoli and kale. They are very rich in vitamin C and vitamin K, and contain many beneficial plant compounds.
Raw Brussels sprouts contain 5.67 grams of carbohydrates
Cauliflower is a tasty and versatile vegetable that can be used to do all kinds of interesting things in the kitchen. It is rich in vitamin C, vitamin K and folic acid.
Cooked cauliflower contains only 1.6 grams of carbohydrates
Kale is a very popular vegetable among health-conscious individuals. It is loaded with fiber, vitamin C, vitamin K, and carotene antioxidants. Kale has many health benefits.
Carbohydrates: 10 grams per 100 grams.
Garlic, onions, leeks and other vegetables of the Allium family all contain allicin. It is a powerful plant compound that activates anti-inflammatory and antioxidant activities throughout the body, protecting us from brain damage and disease.
Although they tend to be higher in net carbohydrates than other low carb vegetables, it is difficult to consume too much allium vegetables. Feel free to use them in your kitchen to enhance the taste of your keto dishes.
Onions are among the tastiest plants on earth, and add flavor to recipes. They are rich in fiber, antioxidants and various anti-inflammatory compounds.
Carbohydrates: 11 grams per cup or 9 grams per 100 grams.
Cucumber is a popular vegetable, from the family Cucurbitaceae, with a sweet flavor. It consists mainly of water, with a small amount of vitamin K.
Carbohydrates: 2.4 grams per 100 grams.
Green beans (7%)
Green beans are technically legumes, from the
Fabaceae fault, but they are generally eaten in the same way as vegetables.
In terms of calories, they are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium, and potassium.
Carbohydrates: 8 grams per cup or 7 grams per 100 grams.
Other low-carbohydrate vegetables
8. Mushrooms – Carbohydrate content (3%)
Mushrooms are not technically plants, but edible mushrooms are often classified as vegetables. They contain significant amounts of potassium and are rich in certain vitamins B.
List of Fruits/vegetables Allowed for Keto Diet:-
Under this category, you will find low carb fruits that are often erroneously classified as vegetables. This is mainly the solanaceous food family
Tomatoes are the main dietary source of lycopene antioxidant, whose health benefits are well established. The tomato is rich in vitamin C, potassium, folate and vitamin K. Usually red when ripe, the tomato can be yellow, green, orange and violet.
Tomatoes are a low carbohydrate food, with only 3.9 grams of carbohydrates per gram of tomatoes, and 2.7 grams
There are many varieties of eggplants. Although purple-skinned aubergines are the most common, they can be red, green or even black. Their size too can vary.
In addition to providing a unique texture and sweet flavor to dishes, eggplant is very healthy food.
If the cooked eggplant is 5% carbohydrate, the raw eggplant
contains only 2.39 grams
The raw eggplant offers 2.39 g of carbohydrates per 100 grams.
Poor in calories and exceptionally rich in vitamin C and antioxidants, peppers are foods from Central and South America. It is possible to find red, yellow and green (green pepper, less mature, has a slightly bitter flavor).
Peppers can be eaten raw and cooked
Note that red peppers contain more carbohydrates than green peppers.
100 grams of raw green pepper contains 2.8 grams of carbohydrates
100 grams of raw red pepper contains 4.5 grams of carbohydrates
List of Fruits Food Allowed For Keto Diet:-
Most fruits are too rich in carbohydrates to be included in the ketogenic diet, but some are a delicious exception.
Despite their many health benefits, when you follow a keto diet, it is best to eat berries and fruits in moderation.
Fatty fruits, ideal foods for a ketogenic diet:
Avocado is a unique type of fruit. Instead of being rich in carbohydrates, it is rich in good fats. This fruit from Mexico is very good for health and various studies have shown that it could promote weight loss. If the carbohydrate content of avocado may seem high at first (8.5%), it is especially it’sfiber content that is important.
As a result, avocado contains just over 2% net carbohydrates, making it a ketogenic fruit par excellence.
Avocados are an essential part of the ketogenic diet, especially at the beginning. This is because avocados are rich in many vitamins and minerals, including potassium. By increasing your potassium intake through avocados, you will be able to relieve many of the symptoms of keto flu during the early days of keto.
Not a fan of lawyers? Try to use avocado oil. Although you do not get all the vitamins and minerals you would get from eating a full avocado, its oil contains mostly monounsaturated fats. This unsaturated fatty acid helps improve cholesterol levels and is so stable that it can be heated to around 500 degrees Fahrenheit without becoming rancid, making it an excellent cooking oil.
The olive is also a fruit rich in healthy fats. It also provides vitamin E, iron, calcium, sodium and copper.
Olives contain about 6% carbohydrates but more than 60% are actually fibers. The net carbohydrate content is therefore barely 3%
Fruits whose consumption must be limited
Apricot is a succulent fruit that has been consumed as part of a diet low in carbohydrates, although it contains more carbohydrates than the fruits and berries mentioned above. It is also a fruit particularly rich in potassium and vitamin C.
100 grams of apricot contains about 7 grams of carbohydrates
Kiwis are citrus fruits that are low in sugars but are packed with essential nutrients, including folate, potassium, vitamin K and vitamin C. Its carbohydrate content is 8.44%
Studies have shown that lemon consumption promotes heart health, weight control and digestive health. It is also a fruit that you can include in a ketogenic diet. Lemon is composed of only 3% of carbohydrates. And lime contains even less, only 2%
Orange, clementine and grapefruit (11%)
Grapefruits are citrus fruits that look like oranges. These foods are rich in vitamin C and antioxidants. Their carbohydrate content is relatively high and ranges between 8 and 9%
Peaches are a sweet and juicy fruit that does not contain too much carbohydrate. For every 100 g of fruit, you will get 9.54 g of total carbohydrates and 1.5 g of fiber or only 8.04 g of net carbohydrates. For a low carb snack, serve with a little cottage cheese.
List Of Berries Food Allowed For Keto Diet:-
There are hundreds of types of berries in the world and all contain different anthocyanins, which are flavonoids responsible for their distinctive colors: red, blue and purple. These flavonoids also have potent anti-inflammatory effects.
Wild blueberries, for example, improve memory in the elderly, and other research suggests that they protect the brain from inflammation. Raspberries and blackberries are full of antioxidants, known for their ability to reduce inflammation and protect against disease.
Berries are a popular choice for people who watch their carbohydrate intake. They are also an excellent source of antioxidants, potassium and vitamin C among many other nutrients. And they contain phytochemicals that can prevent some chronic diseases.
Strawberries are the berries that contain the least amount of carbohydrates globally (carbs and fibers). With 100 g of strawberries, you will get 7.68 g of carbohydrates and 2 g of fiber, which gives you 5.68 g of net carbohydrates.
The blackberry is the berry that contains the least net carb. By consuming 100g of blackberries, you will get 9.61g of carbohydrates, but 5.3g of fiber, so only 4.31g of net carbohydrates.
Raspberries are also an excellent choice since they consume only 5.44 g of carbohydrates per 100 g serving. They are also an excellent source of antioxidants, potassium and vitamin C among many other nutrients. And they contain phytochemicals that can prevent some chronic diseases.
100 grams of raspberries contain 12 grams of carbohydrates and 6 of fiber, so 6 grams of net carbohydrates
14 grams of total carbohydrates (12 grams of net carbohydrates)
List Of Nuts and seeds Food Allowed For Keto Diet:-
Seeds and nuts are foods that are found very often in a low carb diet. Not only are nuts and seeds high in fat, fiber, protein, and various nutrients, they are also low in carbohydrates.
Be careful though, although all nuts and seeds contain little carbohydrate, their amount varies greatly by type.
It is possible to consume dried or oleaginous fruits in many ways, which also explains their popularity for those who want to eat low carbohydrates.
It is possible to eat them as is, at breakfast or in the evening but you can also cut them and add them to a salad for example. Finally, they can be used for the creation of flour, which can be used in turn to make bread low carbohydrate for example.
Make sure, however, that you know the amount of these low-carb meals you use. Excessive reliance on these nut and seed meals can unknowingly cause you to consume too many calories, carbohydrates, and inflammatory fats
Finally, it is strongly discouraged to consume nuts and seeds oils because they contain high levels of omega-6 deficiency.
The nutritional profile of the almond is impressive. This food is particularly rich in magnesium, manganese and vitamin E. It also contains a high level of phytic acid. And in addition to these benefits and being delicious, studies have shown that almonds are satiating and promote weight loss.
This food provides 15 grams of total carbohydrate per 100 grams but only 2 grams of net carbohydrate, the fiber content is 13%.
This is a food that has been part of our diet for thousands
Nuts are composed of 65% fat and a small amount of protein (only about 15%). They are low in carbohydrates, most of which consist of fiber.
Carbohydrates: 11 grams per 100 grams, including 6 grams of fiber. So 5 grams of net carbs
Peanuts are technically legumes but tend to be prepared and eaten like nuts. They are very rich in fiber, magnesium, vitamin E and various important vitamins and minerals.
Carbohydrates: 14.8 grams per 100 grams of which 6 grams of fiber: net carbohydrates 8.8
Chia Seeds (44%)
Low in calories and net carbs, high in fiber, omega-3 fatty acids, minerals and protein, chia seeds have it all. They are also easy to integrate with Keto recipes.
This food is low in carbohydrates net 7.7% although extremely rich in global carbohydrates. The reason is that it is one of the richest foods in insoluble fiber (34.4%)
Anyway, it is therefore perfectly suitable for a ketogenic diet.
Other nuts and seeds low in carbohydrates
Hazelnuts: 13% of which 8% is fiber: 6 net
Macadamia nut: 5.9% net
Pecan nut: 2.9% net
Pistachio nuts: 7% net
Sunflower seeds: 9% net
Flaxseeds: 8 grams of total carbohydrates (0 grams of net carbohydrates)
Pumpkin seeds: 5 grams of total carbohydrates (4 grams of net carbohydrates)
Seeds of sesame: 7 grams of total carbohydrates (3 grams of net carbohydrates)
List Of The oils Food Allowed For Keto Diet:-
Many oils and fats can be used as part of a low carb diet. The bottom line is that it is healthy products. Rather than removing all the oils from your diet, avoid especially refined vegetable oils, such as corn oils or soy oils, which are bad for your health, especially when consumed in excess.
Extra virgin olive oil
Like olives, virgin or extra virgin olive oil is a carbohydrate-free and very healthy food. The oil is slightly less beneficial than the olive itself but remains a favorite food.
It is one of the flagship foods of the Mediterranean diet. One of the most studied compounds is a phenolic compound called oleocanthal.
Oleocanthal has anti-inflammatory properties similar to those of ibuprofen, making olives and virgin olive oil an excellent addition to the diet of those who wish to reduce pain and inflammation. Extra virgin olive oil also has benefits in terms of cardiovascular health.
Keep in mind, however, that some of the fats in olive oil may become rancid when exposed to temperatures above 375 degrees Fahrenheit. For this reason, it is best to cook with it at low temperature or to eat it as it is. Try to put it on your salads and vegetables to add healthy fats to your meal and to increase the absorption of fat-soluble vitamins from these vegetables.
oil is one of the richest foods in saturated fat, proof that saturated fats are not necessarily harmful. Indeed, several studies have shown that coconut oil promotes the reduction of abdominal fat and helps maintain control of blood lipids.
One of the reasons health benefits of coconut oil is that it contains medium-chain triglycerides (MCTs). Unlike the long-chain fats found in fatty meats and dairy products, MCTs are absorbed directly from the liver and converted to ketones or used as a fast energy source.
Other Low Carb Fats
List Of Drinks Food Allowed For Keto Diet:-
When following a keto diet, it is important not to neglect drinks. Juices and other liquids very rich in carbohydrates and sugar are to be avoided.
Water should be your favorite drink, no matter what the rest of your diet is. Indeed, you can not make a mistake if you consume water, especially during a Keto diet. During the first days, the restriction in terms of carbohydrates will make that your organism releases more water and minerals than accustomed.
And when, a few days later, the number of ketones increases, more water will be secreted. To combat mild dehydration that carbohydrate restriction can cause, consume plenty of water and minerals each day.
Sparkling drinks may appear to be identical, but they have distinct differences. Natural sparkling waters, for example, have smaller, thinner bubbles and carbonation is natural. In contrast, carbonated water will have added carbon dioxide to give it bubbles. Both types of sparkling water can be consumed during your keto diet, the important thing is to avoid fruity waters as they will contain added sugars and / or other preservatives.
has been the subject of many scientific studies and it has
emerged that this drink is extremely healthy. The tea leaves are stuffed with
antioxidants and provide many benefits including the stimulation of fat
A time considered potentially harmful, studies have shown that coffee, consumed moderately, is beneficial. If you do not like black coffee, rather than adding sugar, mix it with some high-fat milk.
Teas and coffees
Coffee and tea are a surprisingly healthy keto drink and can be especially helpful in helping beginners overcome the lull in energy that is typically experienced during the early days of ketosis. The only problem with coffee and tea is that most people add one or two spoons of sugar which can turn these healthy drinks for the keto diet into a nightmare.
This guilty pleasure can be as pleasant for you as it is for your body. Cocoa in dark chocolate contains many flavanols that lower blood pressure, the risk of heart disease and insulin resistance. In fact, cocoa is known as a “superfruit” because it provides at least as many antioxidants as any other fruit (including berries allowed for the ketogenic).
However, this does not mean that you can consume as much chocolate as you want. Many chocolate food products contain many net carbs and will derail your so-called keto.
So prefer chocolate rather than chocolate products. It is also better to opt for dark chocolate with a high cocoa content (70% minimum). Indeed, the more the product is rich in cocoa, the more it contains fat and less it contains sugars. In addition, from 80% cocoa, chocolate acquires a bitterness that will promote a reasoned consumption.
Carbohydrates: The exact amount of carbohydrates in chocolate depends on its cocoa content and the brand of chocolate. So check on the food label
List Of Dairy Products Food Allowed For Keto Diet:
If you tolerate dairy products, whole dairy products are excellent foods with low carbohydrate content. Be sure to read the label and avoid any dairy products with added sugar.
We have already explained how fat in fat can help improve cholesterol levels and heart health – the same goes for fat in cheese, butter, and cream. In fact, some studies suggest that moderate consumption of high-fat dairy products may even reduce the risk of heart attack and stroke.
High-fat dairy products also contain high-quality protein, vitamins, minerals and conjugated linoleic acid (the fatty acid that promotes fat loss). Combining these nutrients is essential to maintaining strength and cognitive function as you age.
Whole dairy products are excellent low-carb foods, so you can eat cheese, cream, and butter when on a ketogenic diet. Because of the low carbohydrate content of high-fat dairy products, you can use it with a reasonable amount of food at each meal without having to worry too much about carbohydrates.
It is normal to find this food in this list of low carbohydrate food products. You will undoubtedly find a cheese that will please you among the many varieties on offer. They are also easy to incorporate into a diet, toast on keto bread, diced and mixed with a salad or grated or melted.
Cheese is a very nutritious food and generally very low in carbohydrates, especially refined cheeses. Indeed for these cheeses, carbohydrates are used by bacteria during ripening.
Carbohydrates: less than 1%
Thick cream (30% MF OR MORE) is rich in milk fat but contains only a low level of carbohydrates and proteins. You could add the cream to your coffee or whip it and consume it with a few berries for a low carbohydrate dessert.
Carbohydrates: 2.8 grams per 100 grams.
Studies have shown that yogurt reduces the risk of heart disease and osteoporosis and promotes weight management. Yogurt can be made from any milk (cow, sheep, goat). Generally, sheep’s milk is twice as fat as cow’s but contains more protein.
Carbohydrates: about 5.5 grams per 100 grams.
Greek yogurt manufacturers are adding an extra step to their process so that excess water, lactose and minerals evaporate. It remains a rich and creamy yogurt with less sugar, more carbohydrates and a pie flavor. Acidity also makes it easier for your body to absorb other nutrients.
Carbohydrates: About 4 grams per 100 grams.
Butter is made from the milk fat that has been separated from the other components of the milk. Unjustly blamed for cardiovascular disease because of its high saturated fat content for several years, public and scientific opinion has gradually changed its mind. To eat butter moderately would be even healthy.
Carbohydrates: From zero to 3.4% depending on the type of butter