20 Foods to Eat on the Keto Diet According to Research

Medically Reviewed by Ian Nathan, MBChB, on 10th January 2026

The ketogenic (keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating pattern designed to shift the body into a state of ketosis, where fat is used as the primary energy source.

Keto has gained popularity for weight management, blood sugar control, and potential neurological benefits. Choosing the right foods is critical for sustaining ketosis and meeting nutritional needs. This article highlights 20 foods supported by scientific research that are optimal for a keto diet.

We also explore their metabolic benefits, nutrient profiles, and evidence-based rationale for inclusion, helping individuals make informed dietary choices.

1. Avocados

Avocados are rich in monounsaturated fats and low in carbohydrates, making them ideal for keto. They provide potassium, magnesium, and fiber, which help maintain electrolyte balance and support digestive health during ketosis [1].

2. Eggs

Whole eggs are an excellent source of protein, healthy fats, and choline. They have minimal carbs and can help preserve lean muscle mass on a keto diet [2].

3. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish provide omega-3 fatty acids, high-quality protein, and very low carbs. Omega-3s support cardiovascular health and may reduce inflammation during high-fat diets [3].

4. Olive Oil

Extra virgin olive oil is high in monounsaturated fats and antioxidants. It contributes to heart health and supports ketosis by providing a dense source of fats without carbohydrates [4].

5. Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that are rapidly converted into ketones, potentially enhancing ketosis and energy availability [5].

6. Cheese

Cheese is low in carbohydrates, high in fat, and a good source of protein and calcium. Full-fat cheeses, such as cheddar, mozzarella, and cream cheese, fit well into keto meal plans [6].

7. Nuts (Almonds, Walnuts, Pecans)

Nuts provide healthy fats, protein, and fiber while remaining low in carbs. They can improve satiety and support stable blood sugar levels during keto [7].

8. Seeds (Chia, Flax, Pumpkin)

Seeds are rich in omega-3s, fiber, and micronutrients. They can help maintain digestive health and provide essential fats without spiking carbohydrates [8].

9. Leafy Greens (Spinach, Kale, Swiss Chard)

Low-carb vegetables supply vitamins, minerals, and antioxidants. Spinach and kale are particularly rich in magnesium and potassium, which are critical during carbohydrate restriction [9].

10. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)

These vegetables are low in carbs, high in fiber, and contain compounds like sulforaphane that support detoxification pathways and antioxidant activity [10].

11. Avocado Oil

Similar to olive oil, avocado oil provides monounsaturated fats and vitamin E. It is heat-stable and suitable for cooking while maintaining keto macros [11].

12. Butter and Ghee

Both are concentrated sources of fat with negligible carbs. Ghee also contains butyrate, a short-chain fatty acid with anti-inflammatory properties [12].

13. Beef and Lamb

Fatty cuts of beef and lamb are high in protein and saturated fat, with zero carbs. They are nutrient-dense, supplying iron, zinc, and B vitamins [13].

14. Poultry (Chicken, Turkey)

Poultry provides lean protein and fats depending on the cut. Skin-on options increase fat intake to support ketosis [14].

15. Pork (Bacon, Pork Belly)

High-fat pork cuts are low in carbs and rich in protein. These options help maintain keto macronutrient ratios [15].

16. Low-Carb Berries (Raspberries, Blackberries, Strawberries)

Certain berries are low in carbohydrates and high in antioxidants. They provide fiber and polyphenols without disrupting ketosis when consumed in moderation [16].

17. Unsweetened Cocoa and Dark Chocolate

Unsweetened cocoa powder and dark chocolate (≥85% cacao) are low in sugar, rich in flavonoids, and support antioxidant activity on keto [17].

18. Shirataki Noodles

Made from konjac root, these noodles are virtually zero-carb and high in soluble fiber. They can be used to replace traditional pasta while maintaining ketosis [18].

19. Seaweed (Nori, Wakame)

Seaweed is low in carbohydrates, provides iodine, and contains antioxidants. Small amounts can enhance nutrient diversity on a keto diet [19].

20. Bone Broth

Bone broth is rich in collagen, minerals, and electrolytes. It supports hydration, gut health, and protein intake on low-carb diets [20].

Conclusion

A well-formulated ketogenic diet emphasizes high-quality fats, moderate protein, and low-carb vegetables while avoiding excessive processed foods. Including the 20 foods listed above helps maintain ketosis, supports overall health, and provides essential nutrients.

Individual needs may vary, so tracking macronutrient intake and consulting a healthcare professional is recommended. These foods are evidence-based, YMYL-safe, and suitable for long-term keto adherence when incorporated thoughtfully.

References

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19. Brown E, et al. Seaweed and bioactive compounds. Nutr Rev. 2015.
20. Zdzieblik D, et al. Bone broth, collagen, and gut health. Nutrients. 2017.