Top 20 Essential Foods for a Keto Diet – Ketogenic Foods List

Keto-friendly diet is in trend among people seeking weight loss and blood sugar control. The Best Keto Diet Food helps people maintain a healthy body weight. The principle behind this diet is having food low in calories and high in healthy fat. Those who follow the ketogenic diet may consume different animal protein products, dairy and dairy alternatives, vegetables, fats and oils, beverages, and other plant-based foods.

Here are the 20 nutritious best keto foods for weight loss that you can have on your keto-friendly diet.

20 Best Keto Diet Foods to Enjoy

1.  Seafood

Fatty fishes like salmon, sardines, and mackerel are rich in B vitamins, selenium, potassium, and omega-3 fatty acids- associated with reduced insulin levels. They are free of carbohydrates. Shellfish such as shrimp and crabs also don’t contain carbs and are keto-friendly.

2. Eggs

Eggs are an extremely healthy animal protein source and contain very few carbohydrates, making them ideal for the keto diet. Eating them may trigger hormones that provide a full feeling. The egg yolk contains most nutrients including antioxidants zeaxanthin and lutein which are good for eye health.

3. Meat and Poultry

Fresh meat and poultry are free of carbs but rich in B vitamins, many important minerals, and animal proteins that help preserve the muscle mass of an individual having a low-carb diet. Grass-fed meat is more keto-friendly than grain-fed meat since it contains more omega-3 fats and conjugated linoleic acid.

4. Cheese

Cheese is an amazing best keto diet food. It is packed with saturated fats that do not increase the risk of heart disease and conjugated linoleic acid which is known to cause fat loss and improvement in body composition. The list of keto-friendly cheese includes cottage cheese, cream cheese, mozzarella, string cheese, Swiss cheese, pepper jack, Limburger, cheddar, brie, and many more.

5. Plain Greek Yoghurt

Best Keto Diet Food – Plain Greek yogurt is high in proteins and has some carbs. Its intake is known to help reduce appetite and increase fullness.

6. Cream and half-and-half

Whole cream is the fatty portion of fresh milk and half-and-half has 50-50 of cream and whole milk. Both of these dairy products are rich in fats including CLA and low in carbohydrates

7. Unsweetened plant-based milk

Soy, coconut, and almond milk are plant-based milk that is keto-friendly when taken without additional sugars. Unsweetened oat milk is not keto-friendly as it is very high in carbohydrates.

8. Green Leafy Vegetables

Green leafy vegetables are extremely low in carbohydrates and loaded with antioxidants, vitamins, and minerals. They make the meals bulky while herbs provide great flavour to meals without increasing carbohydrates. The keto-friendly leafy green veggies include salad greens like lettuce and arugula; cooking greens such as spinach Swiss chard, and bok choy; herbs such as rosemary, mint, and oregano.

9. Peppers

There are several varieties of peppers including jalapenos, hot peppers, and mild peppers such as poblanos and bell peppers. All of these are keto-friendly and even rich in Vitamin C.

10. Summer Squash

Summer squashes such as zucchini and yellow squash are popular on keto. Zucchini can be a great alternative to pasta or noodles as well as rice. It can be eaten as a cold salad or topped with baked goods.

11. High-fat Veggies

Olives and Avocados are high-fat veggies, technically fruits that contain very low carbohydrates and more fiber. Additionally, olives have antioxidant Oleuropein which has anti-inflammatory properties while intake of avocado can reduce heart health risks.

12. Other non-starchy Vegetables

There are some vegetables low in carbs and calories but have plenty of nutrients and antioxidants. Examples of keto-friendly, non-starchy vegetables include mushrooms, cauliflower, tomatoes, radishes, turnips, broccoli, cabbage, Brussels sprouts, okra, eggplant, and green beans.

13. Nuts and Seeds

The nuts and seeds that have healthy fats and are low in carbohydrates include pecans, almonds, walnuts, macadamia nuts, chia seeds, and flax seeds. They are even high in fiber which helps reduce fullness feeling and naturally lower one’s calorie intake. Frequent consumption of nuts is found to lower the chances of depression, certain cancers, heart disease, and other chronic diseases.

14. Berries

Berries, particularly strawberries and raspberries, are fiber-rich fruits with low carbohydrates. They are packed with antioxidants that may help reduce inflammation and protect against various illnesses.

15. Shirataki Noodles

Shirataki noodles are made of glucomannan- a viscous fiber that forms a gel and helps slow down food movement through the digestive tract. Intake of these noodles can help reduce hunger and spikes in blood sugar levels, thereby aiding in weight loss and diabetes management.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa powder in moderation can be taken on the keto diet. They are antioxidant-rich sources that can help keep arteries healthy by lowering blood pressure.  

17. Olive oil

Olive oil is rich in oleic acid- a monounsaturated fat linked to reduced risk of heart disease. It is a pure fat source that can be used in a keto diet. Extra-virgin olive oil is packed with a lot of polyphenol antioxidants that keep the heart healthy.

18. Butter and ghee

Butter contains trace amounts of carbs and ghee is carb-free. Both are good fats and so can be eaten when on the keto diet.

19. Unsweetened Coffee and Tea

Beverages like coffee and tea are carb-free when no sugars are added. They are caffeinated drinks that can help boost metabolism and may help improve one’s physical performance, mood, and alertness.

20. Unsweetened sparkling water

Unsweetened sparkling water is a great keto-friendly substitute for a soda. This refreshing beverage is frizzy and may be flavoured but generally is free of sugar and artificial sweetener, thus making it calories and carbohydrate-free.

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