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Keto Food List by Category

  • Protein:

    • Beef: Ribeye steak (7 oz: ~50 g protein, 40 g fat, 0 g carbs), ground beef 80/20 (7 oz: ~46 g protein, 34 g fat, 0 g carbs), brisket (7 oz: ~48 g protein, 30 g fat, 0 g carbs), sirloin (7 oz: ~54 g protein, 20 g fat, 0 g carbs).

    • Pork: Pork belly (5.3 oz: ~30 g protein, 50 g fat, 0 g carbs), pork chops (5.3 oz: ~35 g protein, 20 g fat, 0 g carbs), bacon (3.5 oz: ~15 g protein, 40 g fat, 0 g carbs), sausage (no sugar/fillers, 3.5 oz: ~15 g protein, 30 g fat, 0 g carbs).

    • Poultry: Chicken thighs (skin-on, 7 oz: ~40 g protein, 30 g fat, 0 g carbs), chicken wings (7 oz: ~36 g protein, 28 g fat, 0 g carbs), duck breast (5.3 oz: ~30 g protein, 35 g fat, 0 g carbs), turkey thigh (5.3 oz: ~32 g protein, 15 g fat, 0 g carbs).

    • Fish/Seafood: Salmon (5.3 oz: ~30 g protein, 20 g fat, 0 g carbs), mackerel (5.3 oz: ~28 g protein, 25 g fat, 0 g carbs), sardines (3.5 oz: ~25 g protein, 11 g fat, 0 g carbs), tuna (canned in oil, 3.5 oz: ~25 g protein, 10 g fat, 0 g carbs), shrimp (3.5 oz: ~20 g protein, 1 g fat, 0 g carbs), scallops (3.5 oz: ~20 g protein, 1 g fat, 2 g carbs).

    • Eggs: Chicken eggs (4 large: ~24 g protein, 20 g fat, <1 g carbs), duck eggs (2 large: ~18 g protein, 20 g fat, <1 g carbs).

    • Dairy: Cheddar cheese (3.5 oz: ~25 g protein, 33 g fat, ~1 g carb), parmesan (3.5 oz: ~35 g protein, 25 g fat, ~1 g carb), cottage cheese (full-fat, 3.5 oz: ~11 g protein, 4 g fat, 3 g carbs), Greek yogurt (unsweetened, full-fat, 3.5 oz: ~9 g protein, 5 g fat, 4 g carbs).

    • Plant-Based: Tofu (firm, 3.5 oz: ~15 g protein, 8 g fat, 2 g carbs), tempeh (3.5 oz: ~20 g protein, 11 g fat, 4 g carbs, limit due to carbs).

    • Other: Pork rinds (1.8 oz: ~25 g protein, 15 g fat, 0 g carbs), beef jerky (no sugar, 1.8 oz: ~20 g protein, 5 g fat, 0 g carbs), protein powder (low-carb, whey/collagen, 1 oz: ~25 g protein, 2 g fat, 1–2 g carbs).

    • Tip: Combine with low-carb veggies for balanced meals. Check labels for hidden carbs in processed items.

  • Fat:

    • Oils: Olive oil (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs), coconut oil (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs), avocado oil (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs), MCT oil (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs).

    • Dairy Fats: Butter (1 tbsp/0.5 oz: ~12 g fat, 0 g carbs), ghee (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs), heavy cream (2 tbsp/1.1 oz: ~10 g fat, <1 g carb), cream cheese (2 tbsp/1.1 oz: ~10 g fat, 1 g carb).

    • Nuts/Seeds: Macadamia nuts (1 oz: ~20 g fat, 2 g net carbs), almonds (1 oz: ~14 g fat, 3 g net carbs), pecans (1 oz: ~20 g fat, 1 g net carbs), walnuts (1 oz: ~18 g fat, 2 g net carbs).

    • Other: Avocado (1 medium/5.3 oz: ~22 g fat, 2 g net carbs), coconut (shredded, unsweetened, 1 oz: ~18 g fat, 2 g net carbs), olives (10 large/1.8 oz: ~5 g fat, 1 g net carbs), bacon fat (1 tbsp/0.5 oz: ~14 g fat, 0 g carbs).

    • Tip: Use oils or dairy fats in cooking or dressings. Limit nuts to small portions due to carbs.

  • Veggies:

    • Leafy Greens:

      • Spinach: 2 cups raw (2.1 oz: ~1 g protein, 0 g fat, 1 g net carbs, 2 g fiber, ~7 kcal).

      • Kale: 1 cup raw (1.8 oz: ~2 g protein, 0.5 g fat, 1 g net carbs, 2 g fiber, ~15 kcal).

      • Arugula: 1 cup raw (1.1 oz: ~0.5 g protein, 0 g fat, 0.5 g net carbs, 1 g fiber, ~5 kcal).

      • Swiss Chard: 1 cup raw (1.4 oz: ~0.5 g protein, 0 g fat, 0.5 g net carbs, 1 g fiber, ~7 kcal).

      • Lettuce (Romaine): 2 cups raw (2.1 oz: ~1 g protein, 0 g fat, 1 g net carbs, 1 g fiber, ~10 kcal).

      • Collard Greens: 1 cup raw (1.8 oz: ~1 g protein, 0 g fat, 1 g net carbs, 2 g fiber, ~12 kcal).

    • Cruciferous Vegetables:

      • Broccoli: 1 cup cooked (3.2 oz: ~3 g protein, 0.5 g fat, 4 g net carbs, 5 g fiber, ~40 kcal).

      • Cauliflower: 1 cup cooked (3.5 oz: ~2 g protein, 0 g fat, 3 g net carbs, 3 g fiber, ~25 kcal).

      • Brussels Sprouts: 1 cup cooked (3.5 oz: ~3 g protein, 0 g fat, 4 g net carbs, 4 g fiber, ~40 kcal).

      • Cabbage: 1 cup cooked (3.5 oz: ~1 g protein, 0 g fat, 3 g net carbs, 2 g fiber, ~20 kcal).

      • Bok Choy: 1 cup cooked (3.5 oz: ~1 g protein, 0 g fat, 1 g net carbs, 1 g fiber, ~15 kcal).

      • Kohlrabi: 1 cup raw (4.8 oz: ~2 g protein, 0 g fat, 4 g net carbs, 5 g fiber, ~30 kcal).

    • Other Low-Carb Veggies:

      • Zucchini: 1 cup raw (4.4 oz: ~1 g protein, 0 g fat, 2 g net carbs, 1 g fiber, ~15 kcal).

      • Asparagus: 1 cup raw (3.5 oz: ~2 g protein, 0 g fat, 3 g net carbs, 2 g fiber, ~20 kcal).

      • Bell Peppers (Green/Red): ½ cup raw (2.6 oz: ~1 g protein, 0 g fat, 3 g net carbs, 2 g fiber, ~25 kcal).

      • Mushrooms (White/Shiitake): 1 cup raw (2.5 oz: ~2 g protein, 0 g fat, 2 g net carbs, 1 g fiber, ~15 kcal).

      • Eggplant: 1 cup cooked (3.5 oz: ~1 g protein, 0 g fat, 4 g net carbs, 3 g fiber, ~25 kcal).

      • Green Beans: 1 cup cooked (3.5 oz: ~2 g protein, 0 g fat, 4 g net carbs, 3 g fiber, ~30 kcal).

      • Cucumber: 1 cup raw (3.5 oz: ~0.5 g protein, 0 g fat, 2 g net carbs, 1 g fiber, ~15 kcal).

      • Radishes: 1 cup raw (4.1 oz: ~1 g protein, 0 g fat, 2 g net carbs, 2 g fiber, ~15 kcal).

    • Tip: Mix leafy greens, cruciferous, and other veggies for variety. Use in salads, stir-fries, or as low-carb substitutes (e.g., cauliflower rice).

  • Fiber:

    • Chia Seeds: 1 oz: ~10 g fiber, 2 g net carbs, 9 g fat, ~140 kcal.

    • Flaxseeds: 1 oz: ~8 g fiber, 0 g net carbs, 12 g fat, ~150 kcal.

    • Psyllium Husk: 1 tbsp (0.4 oz: ~5 g fiber, 0 g net carbs, 0 g fat, ~20 kcal).

    • Hemp Seeds: 1 oz: ~4 g fiber, 1 g net carbs, 15 g fat, ~160 kcal.

    • Spinach: 2 cups raw (2.1 oz: ~2 g fiber, 1 g net carbs, ~7 kcal).

    • Kale: 1 cup raw (1.8 oz: ~2 g fiber, 1 g net carbs, ~15 kcal).

    • Broccoli: 1 cup cooked (3.2 oz: ~5 g fiber, 4 g net carbs, ~40 kcal).

    • Cauliflower: 1 cup cooked (3.5 oz: ~3 g fiber, 3 g net carbs, ~25 kcal).

    • Brussels Sprouts: 1 cup cooked (3.5 oz: ~4 g fiber, 4 g net carbs, ~40 kcal).

    • Cabbage: 1 cup cooked (3.5 oz: ~2 g fiber, 3 g net carbs, ~20 kcal).

    • Kohlrabi: 1 cup raw (4.8 oz: ~5 g fiber, 4 g net carbs, ~30 kcal).

    • Avocado: 1 medium (5.3 oz: ~10 g fiber, 2 g net carbs, 22 g fat, ~240 kcal).

    • Tip: Include seeds and veggies in meals or snacks. Pair with ample water to support digestion.

  • Electrolytes/Micronutrients:

    • Sodium:

      • Salt: 1 tsp (~2,300 mg sodium, 0 g carbs). Add to meals or water.

      • Bone Broth: 1 cup (~500 mg sodium, 0 g carbs). Sip or use in soups.

      • Pickles: 1 medium (~500 mg sodium, 0 g carbs). Snack or side.

      • Olives: 10 large (1.8 oz: ~200 mg sodium, 1 g net carbs). Add to salads.

      • Soy Sauce (low-sodium): 1 tbsp (~900 mg sodium, 1 g carbs). Use sparingly in cooking.

    • Potassium:

      • Spinach: 1 cup cooked (3.2 oz: ~800 mg, 1 g net carbs). Sauté with butter.

      • Avocado: 1 medium (5.3 oz: ~700 mg, 2 g net carbs). Side or smoothie.

      • Mushrooms: 1 cup cooked (3.5 oz: ~400 mg, 2 g net carbs). Add to omelets.

      • Salmon: 5.3 oz (~400 mg, 0 g carbs). Regular protein.

      • Pork: 5.3 oz (~400 mg, 0 g carbs). Protein source.

      • Broccoli: 1 cup cooked (3.2 oz: ~300 mg, 4 g net carbs). Daily veggie.

    • Magnesium:

      • Spinach: 1 cup cooked (3.2 oz: ~80 mg, 1 g net carbs). Side dish.

      • Pumpkin Seeds: 1 oz: ~150 mg, 2 g net carbs. Snack or topping.

      • Almonds: 1 oz: ~80 mg, 3 g net carbs. Small portions.

      • Hemp Seeds: 1 oz: ~50 mg, 1 g net carbs. Add to salads.

      • Cocoa Powder (unsweetened): 1 tbsp (0.2 oz: ~25 mg, 1 g net carb). Use in keto desserts.

      • Supplement (Magnesium Citrate): 200–400 mg if needed (consult doctor).

    • Calcium:

      • Kale: 1 cup raw (1.8 oz: ~100 mg, 1 g net carbs). Salad or smoothie.

      • Sardines: 3.5 oz (~300 mg, 0 g carbs). Canned, with bones.

      • Cheddar Cheese: 3.5 oz (~300 mg, 1 g carb). Snack or topping.

      • Broccoli: 1 cup cooked (3.2 oz: ~60 mg, 4 g net carbs). Regular veggie.

      • Almonds: 1 oz (~80 mg, 3 g net carbs). Limit portions.

    • Vitamin D:

      • Salmon: 5.3 oz (~600 IU, 0 g carbs). Regular protein.

      • Sardines: 3.5 oz (~200 IU, 0 g carbs). Canned option.

      • Egg Yolks: 4 eggs (~80 IU, <1 g carb). Daily breakfast.

      • Mushrooms (exposed to sunlight): 1 cup (3.5 oz: ~100 IU, 2 g net carbs). Sauté with butter.

    • B Vitamins (B1, B9, etc.):

      • Liver (Beef): 3.5 oz (~high B1, B9, 0 g carbs). Weekly protein.

      • Eggs: 4 eggs (~B vitamins, <1 g carb). Regular protein.

      • Spinach: 1 cup cooked (3.2 oz: ~high B9, 1 g net carbs). Daily veggie.

      • Pork: 5.3 oz (~high B1, 0 g carbs). Protein source.

    • Vitamin C:

      • Bell Peppers (Red): ½ cup raw (2.6 oz: ~95 mg, 3 g net carbs). Stuff or add to salads.

      • Broccoli: 1 cup cooked (3.2 oz: ~80 mg, 4 g net carbs). Daily side.

      • Kale: 1 cup raw (1.8 oz: ~40 mg, 1 g net carbs). Salad or smoothie.

      • Brussels Sprouts: 1 cup cooked (3.5 oz: ~75 mg, 4 g net carbs). Roasted side.

    • Tip: Diversify with greens, fish, and organ meats. Consider a low-carb multivitamin if variety is limited.

Notes:

  • Tracking: Use Cronometer or MyFitnessPal to log macros and nutrients.

  • Ketosis: Monitor with ketone strips (0.5–3.0 mmol/L) to confirm carb/protein balance.

  • Warnings: Ensure adequate electrolytes to avoid keto flu; consult a doctor for health conditions or deficiencies. Drink sufficient water to support fiber and electrolyte balance.

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