A woman examining the keto food list on her tablet while shopping at the grocery store

When first starting keto it can be difficult to know which foods should or shouldn’t be included. For that reason we have provided an extensive list of keto-friendly foods below along with links to additional information or directly to the products and brands we recommend. 

Guide key

Bold – (Nightshades) – Nightshades are a family of plants that contain specific alkaloid compounds that can be irritating to those suffering from joint paint and inflammation. 

Italics – (Goitrogenic) – Some vegetables create their own natural pesticides called glucosinolates, which are broken down during digestion into both goitrogenic and non-goitrogenic byproducts. Goitrogenic substances can interfere with iodine uptake in the thyroid and can be problematic for people with thyroid disorders.

* – (High FODMAPS) – Stands for Fermentable-oligo-di-monosaccharides-and-polyols. These are types of carbohydrates that can be difficult for some people to digest resulting in symptoms ranging from gas and bloating, to diarrhea or constipation. Reactions to these compounds are often related to imbalances in gut bacteria, and/or stomach acids, and are different than other types of food intolerances.

^ – (Buy Organic) – Buying organic is always recommended but may not always be possible on a tight budget. A general rule of thumb – if you are pealing off a thick skin or outer layer of produce before eating it, you can choose non-organic. If you are consuming the portions of the produce that would be exposed to pesticides, or herbicides, or if the produce has thin or porous skin, organic options are recommended. 

Underlined & Blue – Food items in blue & underlined are links. Click on these to learn more about these items, how to select the healthiest options and best brands, and where to get the best price. Check back often as we update these links frequently.

Meat, Seafood and Eggs

Try to select meats, eggs and seafood that is grass-fed, pasture-raised, wild-caught, humanely-raised, and free of toxins, antibiotics, and hormones. Organ meats such as liver, kidneys, heart, etc. are particularly nutritious. 

Check out this post about understanding the labels on meat, eggs, and dairy and click here to learn more about our top recommended online meat delivery services.

Vegetables (Use liberally)

Vegetables (Use Sparingly)

Dairy Alternatives

Fruits

Click here to view the nutritional info for these 8 fruit options.

Nuts and Seeds

Which nuts are best for keto? Its not just about carbs. Click here for more details.

Oils and Fats

Ideally animal based fats should come from pasture-raised, grass-fed, organic sources, and oils should be organic, extra-virgin, and cold pressed whenever possible. Check out the Healthiest Cooking Oils Chart to see which oils are best for high-heat cooking. 

Flours and Baking

Liquids and Beverages

Natural Sweeteners

Herbs and Spices

Condiments and Other Support Foods

Supplements and Superfoods

Supplements are not necessary if you are following a healthy approach to keto, however some supplements or superfoods can be beneficial when first starting out on keto, or to fill in gaps if you are omitting certain foods from your diet due to allergies, sensitivities, or personal preference.