The best keto foods are high in fat, moderate in protein, and very low in net carbs, typically under 5 grams per serving. Building your meals around these ten staples makes it far easier to stay under the 20 to 50 grams of daily net carbs that most people target on a ketogenic diet.
1. Avocados
Avocados are arguably the single most useful keto food. A whole medium avocado contains about 13 grams of carbohydrate, but 10 of those grams are fiber, leaving just 3 grams of net carbs. That same avocado delivers a generous dose of heart-healthy monounsaturated fat. Half an avocado provides 487 milligrams of potassium, which is more than a medium banana. That potassium boost matters on keto because your body excretes more electrolytes when carb intake drops sharply, and low potassium is a common cause of muscle cramps and fatigue in the first few weeks.
2. Eggs
Eggs contain virtually zero carbs and roughly 5 grams of fat and 6 grams of protein each, making them one of the most versatile keto staples. They’re also one of the most satiating foods you can eat. High-protein meals raise levels of hormones that signal fullness while lowering ghrelin, the hormone that drives hunger. For people adjusting to keto, that appetite-suppressing effect makes the transition noticeably easier.
The yolk carries most of the nutrition: fat-soluble vitamins A, D, and K2, plus choline, which supports liver and brain function. Eating whole eggs rather than just whites gives you the full benefit.
3. Olive Oil
Extra virgin olive oil is pure fat with zero carbs, making it impossible to “blow your macros” with it. A tablespoon adds about 14 grams of fat, mostly oleic acid, which has well-documented anti-inflammatory properties. Use it for salad dressings, low-heat sautéing, or drizzling over cooked vegetables. It’s one of the simplest ways to increase your fat intake without adding any carbs at all.
4. Fatty Fish
Salmon, sardines, and mackerel are zero-carb protein sources packed with omega-3 fatty acids. A 3-ounce serving of Atlantic salmon provides roughly 11 grams of fat and 17 grams of protein. The omega-3s in fatty fish help reduce inflammation and support cardiovascular health, both of which matter when you’re eating a higher-fat diet. Canned sardines and mackerel are budget-friendly options that offer the same nutritional profile with the added benefit of soft, edible bones for extra calcium.
5. Cheese
Most hard and semi-hard cheeses contain less than 1 gram of net carbs per ounce. Cheddar, gouda, brie, and parmesan are all excellent choices. Cheese is also a concentrated source of calcium and protein. The main thing to watch is portion size, not because of carbs, but because calories add up quickly at around 100 to 120 per ounce. Soft cheeses like cream cheese and mascarpone are similarly low-carb and work well in keto recipes as a base for sauces or fat bombs.
6. Meat and Poultry
Beef, pork, chicken thighs, and lamb contain zero carbs and provide the protein your body needs to maintain muscle mass while losing fat. Fattier cuts like ribeye, pork belly, and chicken thighs (skin on) are preferable to lean cuts on keto because they help you meet your fat targets without needing to add as much cooking oil or butter. Ground beef in the 80/20 ratio strikes a practical balance between fat content and cost. Processed meats like bacon and sausage are keto-friendly in terms of macros, but check labels for added sugars, which some brands sneak in.
7. Nuts: Pecans, Macadamias, and Walnuts
Not all nuts are created equal on keto. Pecans are one of the best options, delivering just over 1 gram of net carbs per ounce while providing about 20 grams of fat. Macadamias are similarly low-carb and have the highest fat content of any nut. Walnuts land in a similar range and offer a good dose of plant-based omega-3s.
Cashews and pistachios, by contrast, run 7 to 8 grams of net carbs per ounce, which can eat up a large chunk of your daily allowance. Stick to pecans, macadamias, and walnuts as your go-to options, and measure portions rather than snacking from the bag.
8. Leafy Greens and Low-Carb Vegetables
Spinach, kale, arugula, and lettuce are all under 1 gram of net carbs per cup (raw) and provide fiber, magnesium, and vitamin K. Beyond leafy greens, cruciferous vegetables like broccoli, cauliflower, and zucchini typically come in between 2 and 4 grams of net carbs per cup cooked. These vegetables give you volume on your plate, which helps meals feel satisfying, and they supply micronutrients that are harder to get from meat and fat alone. Cauliflower in particular has become a keto kitchen workhorse, standing in for rice, mashed potatoes, and even pizza crust.
9. Butter and Ghee
Butter is nearly pure fat with a trace amount of carbohydrate, less than 0.1 grams per tablespoon. Grass-fed butter has a slightly better fatty acid profile, with more conjugated linoleic acid and fat-soluble vitamins. Ghee (clarified butter) has the milk solids removed, which makes it better for high-heat cooking and suitable for people who are sensitive to dairy proteins like casein or whey. Both are staple cooking fats on keto and an easy way to add richness and calories to vegetables, coffee, or sauces.
10. Fermented Vegetables
Sauerkraut and kimchi are low-carb foods that pull double duty by feeding your gut bacteria. A half cup of raw sauerkraut contains just 2 to 3 grams of net carbs. The fermentation process is driven by beneficial lactic acid bacteria like Lactobacillus plantarum and L. brevis, which act as probiotics and support digestive health. This matters on keto because some people experience constipation or digestive changes when they cut carbs and fiber-rich grains. Adding a few tablespoons of fermented vegetables to meals can help keep things moving.
Buy refrigerated, unpasteurized versions rather than shelf-stable jars. Pasteurization kills the live bacteria, eliminating the probiotic benefit entirely.
Putting It All Together
A practical keto plate combines these foods naturally: a fatty protein (salmon, chicken thighs, or eggs), a low-carb vegetable cooked in olive oil or butter, and a topping like avocado, cheese, or nuts. Snacks revolve around the same staples: a handful of pecans, sliced cheese, or half an avocado with salt. The simplicity is the point. You don’t need specialty “keto products” or complicated recipes. These ten whole foods cover your fat, protein, fiber, and micronutrient needs while keeping net carbs well within range.