What can you eat on keto? The complete list, no fluff

You've heard about keto, you want to start, but you're standing in the supermarket and don't know what to put in your basket. Fair enough. This article is an honest, complete overview. No quiz, no pop-up, no sales funnel. Just: what you eat, what you avoid, and how to know if something is keto.

In one sentence: what is keto?

Keto comes down to one simple rule: fewer than 20 to 30 grams of net carbs per day. Your body then switches from burning sugar to burning fat (ketosis). Fat loss follows naturally, because insulin drops and hunger fades.

Net carbs = total carbs minus fiber. Fiber doesn't count, which is good news for vegetable lovers.

What you CAN eat on keto

Fats and oils (unlimited, as long as they're healthy)

• Butter (regular, not low-fat)
• Olive oil (extra virgin for cold use, regular for cooking)
• Coconut oil
• Avocado oil
• Lard or goose fat (old-school but fine)
• MCT oil (optional, not necessary)

Margarine and sunflower oil are technically allowed but heavily processed. Keep it simple: butter and olive oil.

Protein

• Meat: beef, pork, lamb, poultry, game
• Fish and shellfish: salmon, mackerel, sardines (fatty fish is gold), tuna, shrimp, mussels
• Eggs (any form, no limit)
• Cured meats: ham, salami, sausage, check labels for sugar and starch

Eat until you're full, not more. Excess protein can convert to glucose (gluconeogenesis), but for most people that's not an issue.

Above-ground vegetables

This is where the flavor comes from. Eat freely:

• Leafy greens: spinach, endive, arugula, lettuce
• Cabbage family: cauliflower, broccoli, Brussels sprouts, white/red cabbage, savoy
• Zucchini
• Cucumber
• Bell pepper
• Eggplant
• Tomato (small amounts, has some natural sugar)
• Green beans
• Mushrooms
• Asparagus
• Avocado (technically a fruit, but a keto champion)

The pattern: anything that grows above ground and isn't a root = yes.

Dairy (if you tolerate it)

• Heavy cream, creme fraiche, mascarpone
• Cheese (all hard cheeses: aged, parmesan, brie, camembert)
• Full-fat Greek yogurt (check label: plain, no sugar)
• Butter

No milk: too much lactose. A splash in coffee is fine, a full glass isn't.

Nuts (in moderation)

• Macadamia, pecan, walnut: low carb
• Almond, hazelnut: okay
• Cashew, peanut: too many carbs, limit
• Pistachio: not ideal

A handful a day, not a whole bag. Too easy to overeat.

Fruit (very limited)

• Berries: strawberry, raspberry, blueberry, blackberry, handful per day
• Avocado (see above)
• Olives

Bananas, apples, pears, grapes, mango: no. Too much sugar.

Drinks

• Water (lots)
• Coffee and tea (no sugar, optionally with cream)
• Bouillon (salt replenishment, especially the first weeks)
• Mineral water (sparkling)

Beer no. Dry wine (red or white) very occasionally a glass. Hard liquor without mixer is allowed, but the effect on an empty stomach is stronger.

What you do NOT eat on keto

This is the short list. Remember this and you're 80 percent there.

• Sugar in every form: cane sugar, beet sugar, agave, honey, syrup
• Bread, rolls, crackers, crispbread: even whole grain or spelt
• Pasta, rice, couscous, quinoa: carb bombs
• Potato, fries, chips
• Carrots in large amounts (small piece in soup is fine)
• Beans and legumes: kidney beans, chickpeas, lentils
• Corn and corn products
• Fruit (see above, with a few exceptions)
• Low-fat and 0% products: loaded with sugar to compensate
• Beer and sweet cocktails
• Soda and fruit juice (also fresh juice)
• Most sauces: ketchup, BBQ sauce, satay sauce, sweet and sour

Mayo without sugar (check label) is keto. Olive oil with vinegar and mustard is always safe.

How do you know if something is keto? Three rules.

1. Read the label

Look for "carbohydrates, of which sugars" on the package. Under 5 grams per 100 grams = almost always okay. Above 10 grams = question mark. Above 20 grams = no.

2. Ask yourself: is this a plant in its natural form?

A whole head of cauliflower? Yes. Cauliflower pizza crust from a box? Read the label, often there's starch in it.

3. If it says "low-fat", "light" or "diet": be careful

The industry takes out fat and adds sugar. Full-fat yogurt is keto, low-fat often too, fat-free yogurt is borderline. Full-fat Greek yogurt = safest choice.

What you buy at a supermarket

Quick-shop list:

• Butter (regular)
• Eggs (1 dozen)
• Bacon
• Chicken breast or thighs
• Salmon or sardines
• Ground beef (fatty, not lean)
• Cauliflower and broccoli
• Cucumber and tomatoes
• Avocado (ripe)
• Full-fat Greek yogurt (plain)
• Aged cheese and/or mozzarella
• Extra virgin olive oil
• Heavy cream (the real one)
• Raspberries or blueberries

With this list you survive a week. Total budget: around 60 to 90 USD for 1 person, comparable to or cheaper than an average grocery basket.

What if you're not sure something fits?

This is where most keto beginners get stuck: 100 times a day asking "does this fit or not?". Googling works halfway. Reading labels is work. Your kid is standing in front of you with a cookie and you simply don't know.

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