# 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.