A number of studies have shown that the ketogenic diet is very effective in weight loss, epilepsy, diabetes, blood pressure, etc. [1] [2] [3] [4]
So this diet is considered hard to follow because you have very limited options to eat. Most of our favorite fruit, vegetables, drinks, fast foods are rich in carbs.
But in this article, you will find delicious low carbs food list. This keto-friendly food list will make the keto diet easy to follow and will help with weight loss.
Note – All states are given from trusted source USDA Food Composition Databases and National Center for Biotechnology Information.
1. Coconut oil
Coconut oil is a very beneficial food for the ketogenic diet.
One tbsp (14g) of Coconut oil contains
- 13.8 g fat
- 0g carbs
- 120 calories
It contains lots of energy and 99% healthy fat. So, you can eat coconut oil as much you want. You can never cross the 20 g carbs limit.
It contains MCTs which are directly taken to the liver and converted into ketones or it can be used for the instant energy booster.
Coconut oil also contains lauric acid, which metabolizes gradually that can help to sustain ketosis and maintain ketones level. [6] [7] [8] [9] [11]
Coconut oil is easily available at online stores. Check at Amazon
2. Avocado
Avocado is a very healthy fruit.
According to USSD avocado contains 8.6g of total carbs but, it only contin1.8 g net carbs per 100 g which is very low.
100g of avocado contains 72 g water, 2g protein, and 15.4 g fat, which is a perfect state for the ketogenic diet. In addition to this, avocados also contain minerals such as calcium, iron, magnesium. Potassium, etc and vitamins such as B6, vitamin A, folate, etc.
Avocado oil contains 100 g fat per 100 g.
Avocado is a great source of monounsaturated fatty acid and can avoid the elevation of HDL-cholesterol and triacylglycerol concentrations. [12]
Several studies show that avocado intake can help in weight management and support your cardiovascular health. [13] [14]
Avocado also contains antioxidants that can help to prevent neurodegenerative diseases. [15]
3. Eggs
Eggs are considered very healthy for health.
According to USDA 1 boiled egg contains less than 1g carbs, 10g protein, and 10g of fat makes it an ideal food for the ketogenic diet.
Eggs also beneficial for weight management. It gives the feeling of fullness that can lead to lower calorie intake. [16] [17]
Eggs contain lots of vitamins and minerals too. [18]
It raises the level of lipoprotein which is good cholesterol and lowers the risk of stroke, heart diseases, and other health-related issues. [19] [20] [21] [22] [23]
Eggs contain lutein and zeaxanthin which are beneficial for the eyes. [24] [25]
4. Low carbs vegetable
There are lots of low carb vegetables that you can eat on a ketogenic diet. Fortunately, there are lots of options for low carb vegetables are available.
You need to choose non-starchy vegetables, these are low in carbs, but high in other nutrients such as vitamins A, C, B12, D, and many other minerals.
Vegetables generally contain lots of total carbs, but very low digestible carbs (net carbs) because they contain lots of fiber that are non-digestible by humans. [26]
Generally, vegetables are low in net carbs, but some starchy vegetables and ground vegetables can affect your ketosis.
Eating a vegetable-rich diet may improve your heart health and can prevent heart attack and stroke. [27] [28] [29]
Vegetables rich in potassium can improve several health markers. Low carbs vegetables can help you lose weight very fast.
These vegetables can contain lots of antioxidants that can help to decrease cancer risk and protect you from fat and oxidative damage. [30] [31] [32]
Some low carb vegetables
| Sr No | Name | Net Carbs Per cup | Other Vitamins |
|---|---|---|---|
| 1 | Broccoli | 4g | 2.6 dietary fiber, 135% of the RDI for vitamin C and 116% of vitamin K. [34] |
| 2 | Bell pepper | 4.2 g | 63% of the Reference Daily Intake (RDI) for vitamin A and 213% of vitamin C. [33] |
| 3 | Zucchini | 3.1g | Vitamin C, B6, and Riboflavin. [35] |
| 4 | Mushrooms | 2.3g | 2.8g fiber Magnesium, Mg 6.3mg, Phosphorus Potassium, Sodium, |
| 5 | Asparagus | 2.1g | 2.8g fiber, vitamin A, C, and K, and folate. |
| 6 | Cauliflower | 3g | Vitamin K, C, and fiber. |
| 7 | Tomatoes | 5g | vitamin C, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, |
| 8 | Swiss chard | 2.1g | 1.6g fiber, 122% of RDI value for vitamin A, 1038% of RDI value for vitamin K and 50% of RDI value for vitamin C. [36] |
| 9 | Celery | 1.4g | 1.6g fiber, vitamin K. [37] |
| 10 | Iceberg Lettuce | 1.8g | 502 IU vitamin A and 24mcg of vitamin K. [38] |
| 11 | Cucumbers | 2g | Magnesium, Phosphorus, Potassium, Sodium, |
| 12 | Cabbage | 2.2g | vitamin A, vitamin C, and vitamin K, 85% of RDI value for vitamin A, 43% of RDI value for vitamin C, and 42% of RDI value for vitamin K. |
| 13 | Green beans | 5.8g | Vitamin A, C, and K, and folate. [40] |
| 14 | Garlic | 3g per 3 cloves | Vitamin C and vitamin B6. [41] |
| 15 | Kale | 0.3 g | 4.1 fiber, 308% of RDI values for vitamin A, 200% of RDI value for vitamin C, and 1021% of vitamin K. Calcium, iron. Potassium, copper, and manganese. [42] |
| 16 | Mustard greens | 0.8g | 1.8 fiber, 210% of RDI for vitamin A, 117% of RDI for vitamin C, 622% of the RDI for vitamin K and 47% of the RDI for folate, calcium, iron, potassium, copper, and manganese. |
| 17 | Fennel | 3.6g | 2.7g fiber, vitamin C, potassium, and manganese. [43] |
| 18 | Eggplant | 2.8g | 3.0g fiber. It contains almost all types of vitamins and minerals. [44] |
| 19 | Okra | 4.2g | 3.2g fiber, vitamin C, vitamin K, thiamin, vitamin B6, folate, and minerals such as magnesium. Potassium, copper, and manganese. [45] |
All data have been used from trusted source USDA Food Composition Databases. You can click on name these will direct you to USDA.
5. Low carbs fruits
Generally, it is said that you should avoid fruits on a ketogenic diet because they are sweet and contain high carbs.
But there are some delicious that contain low carbs and you can add them to your ketogenic diet.
Fruit sugar isn’t totally bad, in an appropriate amount, it can be very healthy.
There are few low carbs fruit options available on the ketogenic diet.
Fruits are generally loaded with antioxidants, nutrients, and minerals which make them a very important part of our daily life.
Some fruits to eat on a ketogenic diet
- Watermelon – 100g of watermelon contains 7.1g net carbs and 91g water. [46]
- Cantaloupe – 100g of Cantaloupe contains 7.2g net carbs. Its most weight is due to water about 90%. It contains 68% of RDI for vitamin A and 61% of vitamin C.
- Honeydew – 100g of Honeydew contains 8.2g net carbs. It is also rich in vitamin C.
- Peaches – 100g of peaches contains 8g net carbs. It also contains vitamin A and vitamin C. [47]
- Apricot – 100g of apricot contains 9g net carbs. It also contains lots of vitamin A and C. It is also rich in minerals such as potassium, copper, and manganese.
- Olive – it contains very low carbs. 100g of olives contain 2.6 net carbs. It is also loaded with sodium and iron.
- Grapefruit – these contain 9.2g net carbs. It contains lots of vitamins A and C.
- Lemon – 1 ounce (30g) of lemon contains 2g net carbs. It is also rich in vitamin C.
- Limes – 100g of lime contains 7.8 net carbs and its juice contains 8g carbs. And they both are loaded with vitamin C.
6. Low carbs nuts
Nuts are one of the best food for a ketogenic diet. They are high in healthy fats, fiber, and protein as well as low in carbs.
Nuts are high in monounsaturated a well as polyunsaturated fats such as omega-3 and omega-6 fatty acids.
In several studies, it is found that nuts in the diet do not have a significant contribution to weight loss and weight gain. [48] [49] [50]
But it can be an essential part of your keto diet because the keto diet can cause nutritional deficiency due to its restricted nature.
It doesn’t have much effect on weight, but it can help you to prevent many chronic diseases. [51] [52] [53] [54] [55]
Nuts can also help to improve cholesterol. [56] [57] [58]
Several studies have shown that the consumption of nuts was associated with a lower risk of developing coronary heart diseases and other chronic cardiovascular diseases. It helps to lower the bad cholesterol and increase good cholesterol. [59] [60] [61] [62] [63] [64] [65] [66] [67]
They can also help to decrease the risk of developing several cancers such as colon, lung, colorectal cancer. [68] [69] [70] [71]
Low-carbs nuts to eat on a ketogenic diet
- Pecans – 100g of pecans nuts contains 4.2g net carbs and 9.6g dietary fiber. Pecans are very rich in minerals such as manganese. It also contains lots of vitamins such as thiamin, vitamin B6, and Pantothenic Acid. [72]
- Brazil Nuts – 100g of Brazil nuts contains 4.2g net carbs, 7.5 fiber, and 67g fat. It contains 2739% of the RDI for selenium, 87% of the RDI for copper, and 94% of the RDI for magnesium. [73]
- Walnuts – 100g of walnuts contain 7g net carbs. These are rich in omega-3 fatty acids and omega-6 fatty acids as well as protein, vitamins, and minerals. [74]
- Macadamia nuts – 1 cup (134g) of Macadamia nuts contains 7g net carbs and 75g fat. It is an excellent source of almost all minerals.
- Almond – 1 ground cups (95g) of almonds contain 8g net carbs and 20g protein. It is really a great source of all the minerals. [75]
- Peanuts – 1-ounce peanuts contain 4g net carbs. It is rich in monounsaturated fat and polyunsaturated fat. It also contains plenty of minerals. [76]
- Peanut butter – 1 tbsp contains 2g net carbs.
- Pine Nuts – 1 ounce of pine nuts contains 2.7g net carbs.
- Hazelnuts – 1 chopped cup (115g) of hazelnuts contains 8g net carbs and 70g fat.
- Cashews – 1 Oz of cashew contains 5g net carbs and 5.7g protein. It is also a great source of vitamins and minerals.
7. Cheese
Cheese is a delicious dairy product derived from the coagulation of milk protein casein.
It is available in a wide range of textures and flavors. But fortunately, generally, all of them are low in carbs and high in fat, which makes it an ideal food for a ketogenic lifestyle.
1 ounce of cheese cream contains 1.6g carb, 1.78g protein, and 10g fat makes it one of the best foods for a ketogenic diet. [77]
Cheese such as Brie, cheddar, feta, Gouda, mozzarella, and swiss all contain less than 1g carbs.
It is also a great source of calcium, vitamin A and B12, phosphorus zinc, and riboflavin.
Cheese contains conjugated linoleic acid (CLA) that can help to prevent heart disease, obesity and also can reduce inflammation. [78]
Cheese also linked to weight loss and body improvement due to its ingredient conjugated linoleic acid. [79]
Cheese can be very beneficial for low carbs diet, such as the ketogenic diet. So add freely cheese to your diet. Make sure you count on protein because these rich in protein too.
8. Olive oil
Olive oil is a superfood to add to a ketogenic diet.
It is a pure fat source. It does not contain any carbs. It is ideal for salad dressing.
Olive oil is also rich in polyunsaturated fats such as omega-3 and omega-6 fatty acids. [80]
But mainly it contains monounsaturated fat, making almost 70% content. Monounsaturated fat may help with losing weight, reduce the risk of heart diseases and cancer. [81] [82] [83] [84] [85] [86] [87].
Extra virgin olive oil intake can reduce body fat and help with blood pressure.
A study with 41 adult women with an excess body found that daily high fat breakfast containing 25 ml of extra virgin olive oil for 9 weeks reduces a significant amount of fat and improves blood pressure.
Studies have shown that a Monounsaturated Fat diet can help to improve insulin sensitivity and blood sugar. [88] [89]
Olive oil contains antioxidants that can help to reduce the oxidative damage of free radicals that can lead to cancer. [90]
The bottom line is olive oil is an ideal ketogenic food. It contains a large number of antioxidants that have numerous health benefits.
it is easily available at Onilne and offlne stores. Check at Amazon
9. Fish
Fish is one of the healthiest foods. You can eat many fishes on the ketogenic diet.
Fishes are loaded with omega-3 fatty which is good for your brain.
They also contain iodine, high quality, and several vitamins and minerals. If you want to fulfill the requirement of omega-3 from fish, then you should eat at least twice a week.
Several studies have shown that fish intake can significantly decrease the risk of strokes, heart attack, and other cardiovascular diseases. [91] [92] [93] [94]
They are essential for brain development, they contain a DHA type of omega-3 fatty acid, which is essential for eye and brain development. [95]
Fish contains nutrients that help to improve your moods, sadness, and depression. [96] [97] [98].
Fish is a food source of vitamin D and can prevent you from autoimmune diseases, asthma. They can also improve your sleep quality. [99] [100] [101] [102] [103] [104] [105]
Now you can understand why you should add fish to your ketogenic diet. They are extremely beneficial for your overall health and they are also low in carbs.
Some low carbs fishes to eat on a ketogenic diet
- Anchovy – 1 ounce (28g) of anchovy contains 0g carbs and 8g protein. It is a good source of sodium and omega-3 fatty acids. [106]
- Sardine – 1 ounce (28g) of sardines contains 0g carbs, 7g protein, and 3g fat. It contains lots of Omega-3 fatty acids, Omega-6 fatty acids, phosphorus, and selenium. [107]
- Halibut – 1 ounce of halibut contains 0g carbs and 7g protein. [108]
- Mackerel – 1 ounce (28g) of mackerel contains 0g carbs 6.5g protein and 5g fat. It is an excellent source of vitamin B12, selenium, healthy cholesterol, and omega-3 fatty acids. [109]
- Herring – 1 ounce of herring contains 0g carbs, 6.5g protein, and 3.2g fat. It contains lots of omega-3 fatty acids. [110]
- Bass – 1 ounce of bass contains 0g carbs and 6.5 protein. Rich in selenium, phosphorus, potassium, and vitamin B12. [111]
- Salmon – 1 ounce of salmon contains 0g carbs, 6.2g protein, and 3.5g fat. Loaded with minerals such as selenium, phosphorus, and vitamins such as niacin, vitamin B12 and B6, folate, and pantothenic acid. [112]
- Tuna – 1 ounce of tuna contains 0g carbs and 8g protein. You should eat it in the limit, you can easily cross the protein limit for the day. [113]
- Perch – 1 ounce of perch contains 0g carbs and 5.2g protein. It contains lots of vitamins and minerals. [114]
- Sole – 1 ounce of Sole contains 0g carbs and 4.3g protein. It is rich in omega-3 fatty acids and contains almost all minerals.
10. Seafood
There are many types of seafood that are very low in carbs or not contain any carbs at all.
Seafood is generally high in protein and many vitamins and minerals.
Seafoods is low in saturated fats, high in many nutrients, and high in omega-3 fatty acid, which is very beneficial for your health. [115] [116]
Seafood is good for brainpower, skin health, eyesight, and joint health. [117] [118] [119].
Some low carbs seafood to eat on a ketogenic diet
- Oyster – 1 cup(248g) of oyster contains 6.75g carbs and 14g protein. It contains almost all the vitamins and minerals in plenty of amounts. [120]
- Octopus – 3 ounces of octopus contain 3.7g carbs and 25g protein. It is a great source of vitamin B12 and B6 as well as all the minerals. [121]
- Clams – 3 ounces of clams contain 4.3g carbs and 21g protein. It contains 1400% of the RDI for vitamin B12. it is also fully loaded with all the minerals.
- Mussel – 3 ounces of mussel contains 6g carbs and 20g protein.
- Squid – 100g of squid contains 3g carbs and 15g protein.
- Lobster – 100g lobster contains 0g carbs and 19g protein
11. Meat
Fresh meat contains very low or no carbs and rich in vitamin B and minerals such as selenium, potassium, and zinc, etc.
They contain high-quality protein that can help to preserve muscle during the very low-carb diet. [122]
In several studies, it is found that meats can help to prevent several types of cancers such as breast cancer, prostate cancer, and kidney. [123] [124] [125] [126]
In observational studies found that meat is associated with heart disease, type 2 diabetes, and obesity. [127] [128] [129] [130] [131] [132] [133] [134] [135]
But meat can help to control appetite and increase metabolism, it can help to increase muscle mass, and can make your bones stronger. [136] [137] [138] [139]
Some low-carbs meat to eat on a ketogenic diet
- Turkey – 100g of turkey contains 0g carbs and 26g protein.
- Deer – 1 ounce of deer contain 0g carbs and 8g protein.
- Chicken – 1 ounce of chicken contains 0g carbs and 7g protein.
- Duck – 100 of duck contains 0g carbs, 19 g protein, and 28g fat.
- Veal – 1 ounce of veal contains 0g carbs and 7g protein.
12. Flaxseed oil
Flaxseed oil contains 99% fat, which makes it an ideal food for a ketogenic diet. It contain 65% polyunsaturated fats that are one of the healthy fat. [140]
Flaxseed oil is full of omega-3 fatty acids. One tbsp (14g) contains about 7g omega-3 fatty acids. It contains specifically alpha-linolenic acid (ALA) which is a form of omega 3 fatty acids.
In an animal study, it is found that it can reduce cancer cell growth. [141]
In several other studies, it was found that it can reduce the risk of cancers such as lung cancer, breast cancer, etc. [142] [143] [144]
It can also help to lower blood pressure and can improve heart health. [145] [146] [147] [148]
Flaxseed oil also has other health benefits such as treating constipation, improve skin health and reduce inflammation. [149] [150] [151] [152] [153] [154]
14. Berries
Berries are among one of the healthiest fruit on the planet. These are low in carbs and high in fiber.
They contain as many net carbs as fiber.
Some Low carb berries to eat on a ketogenic diet
| Sr. Number | Name | Net carbs | Dietary Fiber |
| 1 | Black barries | 4.3g | 5.3g |
| 2 | Blueberries | 12g | 2.4g |
| 3 | Raspberries | 12g | 6.5g |
| 4 | Strawberries | 7.6g | 2g |
Berries are loaded with antioxidants such as anthocyanins, ellagic acid, and Resveratrol that can prevent cell damage and oxidative stress. [162] [163] [164]
Berries are also rich in many nutrients such as vitamin C, manganese, vitamin K1, folate, etc. [165]
In many studies, it is found that berries can prevent oxidative stress. [166] [167] [168] [169]
Berries can also help with high blood sugar, help to increase insulin sensitivity, and reduce the blood sugar level.[170] [171]
are high in fiber, which gives you fullness feeling and can decrease the calorie intake that can be very helpful with weight management.
They may help to reduce the cholesterol level in obese people. [172] [173] [174] [175]
Berries are also anti-aging fruits. They contain anti-oxident that can help to prevent oxidative damage to the cell which is the cause of skin damage, skin wrinkling, etc. [176] [177] [178]
Bottom line berries are extremely healthy and low in carbs food. You must include these in your diet, no matter if it is a low carbs diet or ketogenic diet.
15. Dark Chocolate
100g of pure dark chocolate contains 11g of net carbs, 16g of fiber, and 57g of fat. That makes it one of the best foods for a ketogenic diet.
Dark chocolate is also rich in iron, magnesium, copper, magnese. [179] [180]
Cocoa provides as antioxidants as many fruits such as blueberries provide. [181]
Dark chocolate is full of antioxidants such as catechins, polyphenols, flavanols. It has more polyphenols and flavonoids antioxidant activity.
In several, it’s shown that it helps to reduce blood pressure, although the effect was mild. [182] [183]
A moderate amount of dark chocolate can protect against oxidative damage. [184] [185]
Dark chocolate contains flavonoids, can protect you from sun damage, increase skin hydration and skin density. [186]
Dark chocolate only helps if you are eating chocolate that contains more than 60% cocoa. You should eat it in moderate amount because it also comes with calories.
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