The keto diet focuses on high fat, low carbs, and moderate protein. Choosing the right foods is the key to success. Some items support ketosis better than others, helping you burn fat while staying full and satisfied.
Here’s a practical list of the top 10 foods to eat on keto diet, each with unique benefits for fat loss, energy, and overall health.
Table of Contents
1. Eggs
Eggs are a keto staple. They’re packed with healthy fats, protein, and essential vitamins.
Why they work on keto:
-
One large egg has about 1 gram of carbs and 6 grams of protein.
-
The yolks contain choline, which supports brain function.
-
They’re filling and versatile—scrambled, fried, poached, or boiled.
Pro tip: Don’t skip the yolk. That’s where the fat and nutrients are.
2. Avocados
Avocados are loaded with healthy fats and fiber, both of which support weight loss and digestion.
Nutritional breakdown (1 medium avocado):
-
21 grams of fat
-
2 grams of net carbs
-
9 grams of fiber
Why they’re perfect for keto:
-
They help you stay full.
-
The potassium helps balance electrolytes, especially early in keto.
Eat it as: Guacamole, sliced in salads, or mashed on keto bread.
3. Fatty Fish (Salmon, Mackerel, Sardines)
These fish are rich in omega-3 fatty acids, which support heart and brain health.
Key benefits:
-
No carbs
-
High-quality protein
-
Rich in vitamin D and B vitamins
Eating fatty fish 2–3 times a week helps with inflammation and supports your metabolism.
4. Cheese
Cheese fits perfectly into keto—high in fat, low in carbs, and incredibly satisfying.
Good options:
-
Cheddar
-
Mozzarella
-
Brie
-
Goat cheese
Nutritional snapshot (1 oz cheddar):
-
9 grams fat
-
1 gram carbs
-
7 grams protein
Cheese also provides calcium and conjugated linoleic acid (CLA), which may help burn fat.
5. Meat and Poultry
Unprocessed meats like beef, pork, and chicken are naturally carb-free.
Benefits:
-
High in protein for muscle retention
-
Keeps you full longer
-
Easy to meal prep
Grass-fed beef is especially good for keto, as it’s higher in omega-3s than grain-fed meat.
Stick to fattier cuts like:
-
Ribeye
-
Chicken thighs (with skin)
-
Pork shoulder
6. Leafy Greens
Think spinach, kale, arugula, and lettuce. They’re low in carbs and packed with fiber, vitamins, and minerals.
Why they matter:
-
Support digestion
-
Add volume to meals without adding carbs
-
Rich in antioxidants
Toss them in salads, use as wraps, or sauté with garlic in olive oil.
7. Nuts and Seeds
These are great for snacking, adding crunch, or mixing into recipes.
Top keto-friendly picks:
-
Almonds
-
Walnuts
-
Macadamia nuts
-
Chia seeds
-
Flaxseeds
Watch portions: Nuts are calorie-dense. Stick to small servings to stay in your calorie range.
Pro tip: Choose raw or dry-roasted, unsweetened varieties.
8. Olive Oil and Coconut Oil
Healthy oils are a major part of keto cooking. They add flavor, boost fat intake, and help you absorb fat-soluble vitamins.
Olive oil: Best for dressings and drizzling
Coconut oil: Great for cooking and baking. It contains MCTs (medium-chain triglycerides), which may support fat-burning.
These oils are also anti-inflammatory and heart-friendly.
9. Cauliflower
Cauliflower is a low-carb, versatile veggie that works as a replacement for many carb-heavy foods.
Keto swaps using cauliflower:
-
Mashed cauliflower instead of mashed potatoes
-
Cauliflower rice instead of white rice
-
Cauliflower pizza crust
Nutritional benefits:
-
Only 3 grams of net carbs per cup
-
High in vitamin C and fiber
10. Berries (in Moderation)
While most fruits are too high in sugar for keto, berries are an exception—if eaten in small amounts.
Best options:
-
Raspberries
-
Blackberries
-
Strawberries
Benefits:
-
Antioxidant-rich
-
Low sugar
-
Adds a touch of sweetness without kicking you out of ketosis
Try them with whipped cream or in a chia pudding.
FAQs
Q1: Can I eat dairy on keto?
Yes, most full-fat dairy is keto-friendly. Choose plain versions without added sugar.
Q2: Are all nuts okay on keto?
Some, like cashews, are higher in carbs. Stick with macadamias, pecans, and almonds for the best results.
Q3: How many carbs can I eat on keto?
Most people aim for 20–50 grams of net carbs per day to stay in ketosis.
Q4: What drinks can I have?
Water, black coffee, tea, and sparkling water are great. Avoid sugary drinks and juices.
Q5: Is peanut butter allowed?
Yes, if it’s natural and without added sugar. Stick to 1–2 tablespoons.
Q6: Can I eat dessert on keto?
Yes, using keto-friendly ingredients like almond flour, coconut flour, and sugar substitutes like erythritol or stevia.
Conclusion
The 10 foods to eat on keto diet listed here support fat-burning, energy, and meal satisfaction. They help make keto sustainable and enjoyable, which is key for long-term success.