Keto Food List PDF

New to keto? Not sure what foods you can eat on this new lifestyle? This easy-to-use keto food list printable pdf is exactly what you need.

It outlines over 150 keto friendly foods including produce, meats, fats and oils, pantry items, condiments and spices, nuts and seeds, and more that are low in carbs that can be downloaded below.

Everyone knows that you cannot eat foods made with white, wheat, or baking flours like pastries, muffins, cakes, biscuits, pizzas, etc on keto or low carb. But, not everyone knows all the wonderful whole foods you can enjoy.

This keto food list pdf was designed to help people starting keto have easy access to a comprehensive keto food list so that they don’t have to always wonder if they’re sticking to keto or not.

The first few months of keto can be quite a challenge for many people and this low carb food list is meant to make things that much simpler.

The food list is broken down into important categories like keto vegetables, keto meats and fish, cheeses, fruits, sweeteners, fats and oils, pantry items, nuts and seeds, condiments and spices and seasonings.

But, before we get to it, here is a list of the foods to avoid on keto

Foods to avoid on keto

Keto recommends that a person eats low carb foods in order to remain in ketosis. Generally, it is recommended to eat below 20 grams of carbs per day.

Many of the mainstream foods that are easy to access are very high in carbs and thus they can quickly use up this small carb allowance in no time. These foods should thus be replaced with lower carb food options. These high carb foods include foods such as:

Beans and Legumes – all beans and peas including chickpeas, black beans, green peas, lima beans, kidney beans, lentils, etc
Condiments and dressings are high in carbs like mango chutney, horseradish sauce, barbecue sauce, ketchup, honey mustard dressing, etc
Fruit – Cut out all fruits except strawberries, blueberries, blackberries, raspberries and cranberries, tomatoes, and avocados.
Grains and Starches – including bread, pasta, rice, couscous, potatoes, breakfast cereals, oats, and other grains
High Sugar Foods – Barbecue (BBQ) sauce, ketchup, fruit juice, sports drinks, chocolate milk, cakes, cookies, sweets, candy, etc
Starchy Root Vegetables and Tubers – potatoes, beets, parsnips, carrots, celeriac, sweet potatoes, yams, and turnips.
Alcohol – Stay away from alcoholic drinks like most wines, beer, rum, cider, whiskey, etc. They contain a lot of sugar and carbs.

Best foods to avoid on keto printable

Foods you can eat on keto

Keto vegetables list

Not all vegetables are keto friendly. In fact, many root vegetables are rather high in carbs and should be avoided if you’re doing keto.

However, this is a long list of all the vegetables that are okay to have on a keto lifestyle. These can be used to make a variety of delicious recipes including salads, soups, appetizers and so much more. The keto friendly vegetables you can have include:

Cabbage
Bell Peppers
Broccoli
Celery
Cauliflower
Lettuce
Kale
Spinach
Tomatoes
Asparagus
Alfalfa sprouts
Arugula
Collard greens
Dandelion greens
Endive
Bok Choy
Swiss chard
Watercress
Cucumbers
Artichoke
Bamboo shoots
Bell peppers
Cauliflower
Celery
Chili peppers
Eggplant
Garlic
Green beans
Mushrooms
Okra
Olives
Onions
Radishes
Rhubarb
Rutabagas
Sauerkraut
Shallots
Summer squash
Turnips
Zucchini
Avocado

Keto fruits list

While fruits should be significantly reduced on keto. There are a handful that you can eat in moderation. They’re great for topping pancakes and waffles, for making smoothies, making jams and sauces or just easting raw as a snack. These keto fruits include:

Raspberries
Blackberries
Avocados
Cranberries
Strawberries
Lemons
Limes
Green Olives
Tomatoes
Coconut

Keto Meats and fish list

Almost all protein sources such as meats and fish can be eaten on keto. They’re all naturally ow in carbs and include items like:

Chicken (all cuts)
Beef (all cuts)
Pork (all cuts)
Turkey
Shrimp
Salmon
Tuna
Mackerel
Crab
Tilapia
Trout
Cod
Scallops
Clams
Lobster
Mussels
Oysters
Squid
Offals
Bacon
Sausage

Keto nuts and seeds list

Sunflower seeds
Chia seeds
Flaxseeds
Pumpkin seeds
Sesame seeds
Almonds
Cashews
Coconuts
Peanuts
Walnuts
Pecans
Brazilian nut
Pistachios

Keto fats & Oils list

Almond Butter
Avocado Oil
Butter
Cocoa Butter
Coconut Oil
Fish Oil
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
Macadamia Oil
MCT Oil
Olive Oil
Walnut Oil
Ghee

Keto dairy items list

Unsweetened Almond Milk
Coconut Cream
Unsweetened Coconut Milk
Greek Yogurt
Heavy Cream
Sour Cream (full fat)
Soy Milk (unsweetened)
Whipped Cream
Grass Fed Butter
Full fat yogurt
Mayonnaise
Eggs

Keto cheese list

Cheeses are very important for keto lifestyles as it makes many recipes come together and adds flavor and richness.. So, if you’re not dairy free, here is a list of these cheeses you can enjoy with keto:

Cheddar
Parmesan
Feta
Swiss
Brie
Bleu Cheese
Monterey Jack
Mozzarella
Cream cheese

Keto pantry items list

Keep these items in your pantry at all times. They’re very important in helping you make these delicious low carb breads, low carb pastries and low carb pancakes that many people enjoy:

Almond Flour
Coconut Flour
Hazelnut flour
Ground flaxseed
Pecan flour
Flaxseed Meal
Keto Pancake Mix
Monkfruit Sweetener
Almond Meal
Splenda
Pork rinds
Cocoa powder (unsweetened)
Chocolate chips (sugar-free)
Vanilla extract
Glucomannan powder
Psyllium husk powder
Gelatin
Heavy cream powder

Keto condiments list

Guacamole
Balsamic vinegar
Blueberry sauce
Dressing (balsamic)
Hummus
Marinara sauce
Mustard (organic)
Tabasco sauce
Mayonnaise

Keto spices and seasonings list

Paprika
Fresh Rosemary
Salt
Cilantro
Cinnamon
Lemon zest
Bay leaf
Black pepper
Beef bouillon cube
Cardamom
Cayenne
Celery seeds/dried
Chili powder
Chives
Curry powder
Dill
Ginger
Allspice
Basil
Wasabi root
Spearmint
Turmeric roots
Oregano
Chili powder
Cumin

Keto sweeteners list

Swerve brown sugar substitute
Swerve Confectioners Sweetener
Swerve granular sweetener
Monk fruit
Erythritol
Stevia liquid extra
Allulose
Xylitol