KETOGENIC FOOD LIST

OIL'S and FAT'S

Avocado
Beef tallow
Butter
Chicken Fat
Ghee
Non-hydrogenated Lard
Macadamia Nuts

SPICES
Mayonnaise (watch out for added carbs)
Olive Oil
Coconut Oil
Coconut Butter
Red Palm Oil
Peanut Butter

Sea salt
Black Pepper
Basil
Cayenne Pepper
Chili Powder
Cilantro
Cinnamon

PROTEIN
Protein Source
Bacon, 1 slice (~ 8g), baked
Beef, Sirloin Steak, 1 ounce, broiled
Beef, Ground, 5% fat, 1 ounce, broiled
Beef, Ground, 15% fat, 1 ounce, broiled
Beef, Ground, 30% fat, 1 ounce, broiled
Beef, Bottom Round, 1 ounce, roasted
Chicken, white meat, 1 ounce
Chicken, dark meat, 1 ounce
Fish, Raw, Cod, 1 ounce
Fish, Raw, Flounder, 1 ounce
Fish, Raw, Sole, 1 ounce
Fish, Raw, Salmon, 1 ounce
Ham, smoked, 1 ounce
Lamb, ground, 1 ounce, broiled
Lamb chop, boneless, 1 ounce, broiled
Pork chop, bone-in, 1 ounce, broiled
Pork ribs, ribs, 1 ounce, roasted
Shrimp, 1 ounce, cooked
Tuna, 1 ounce, cooked
Turkey Breast, 1 ounce, roasted
Veal, roasted, 1 ounce
Egg, 1 large, 50 g
Hot dog, beef, 1 ounce
Scallops, 1 ounce, steamed

DAIRY PRODUCTS
Cal
44
69
44
70
77
56
49
58
20
20
20
40
50
80
67
65
102
28
52
39
42
72
92
31

Fats (g)
3.5
4
1.7
4.3
5.1
2.7
1.3
2.8
0.1
0.6
0.6
1.8
2.6
5.6
3.9
4.1
8.3
0.1
1.8
0.6
1
4.8
8.5
0.2

Carbs (g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.4
0.5
1.5

Protein (g)
2.9
7.7
6.7
7.2
7.1
7.6
8.8
7.8
4.3
3.5
3.5
5.6
6.4
7
7.3
6.7
6.2
6.8
8.5
8.4
8
6.3
3.1
5.8

5
5
4
3
7
7
6
47
6
6
5
4
4
10
10
9
8
10
11
11
24
16
20

Fats (g)
0
0.1
0.06
0
0.1
0.1
0.1
4.4
0.2
0
0
0
0
0.1
0.1
0
0.1
0
0
0
0
0
0

Carbs (g)
0.3
0.3
0.3
0.4
0.4
0.5
0.6
0.6
0.6
0.8
0.8
1
1
1.1
1.3
1.3
1.4
1.5
2.1
2.1
2.8
2.9
3.9

Protein (g)
0.7
0.4
0.4
0.2
0.8
0.5
0.7
0.6
0.9
0.2
0.3
0.2
0.2
0.7
0.5
0.5
0.2
0.01
0.3
0.3
1.5
0.3
0.7

VEGETABLES
Vegetable Source
Celery, 1 ounce, raw
Romaine lettuce, 1 ounce
Butterhead lettuce, 1 ounce
Pickles, dill, 1 ounce
Spinach, 1 ounce, raw
Cauliflower, chopped, cooked, 1 ounce
Asparagus, cooked, 1 ounce
Avocado, 1 ounce
Mushrooms, button, 1 ounce, raw
Bell Pepper, Green, 1 ounce, raw
Tomato, raw, 1 ounce
Cucumber, 1 ounce, raw
Garlic, 1 clove (3 grams)
Broccoli, chopped, cooked, 1 ounce
Green beans, cooked, 1 ounce
Onion, green, 1 ounce, chopped, raw
Squash, Spaghetti, 1 ounce, cooked
Carrots, baby, 1 ounce, raw
Onion, white, 1 ounce, chopped, raw
Squash, Butternut, baked, 1 ounce
Snow peas, 1 ounce, cooked
Squash, Acorn, baked, 1 ounce
Shallots, raw, 1 ounce

Cumin
Oregano
Parsley
Rosemary
Sage
Thyme
Tumeric

Cal

Dairy Source
Cheese, Brie, 1 ounce
Cheese, Monterey Jack, 1 ounce
Cheese, Cheddar, 1 ounce
Cheese, Mozzarella, whole milk, 1 oz
Cheese, Blue, 1 ounce
Cheese, Colby, 1 ounce
Cream, heavy, 1 ounce
Cream, Sour, full fat, 1 ounce
Cheese, Parmesan, hard, 1 ounce
Cheese, Cottage, 2%, 1 ounce
Cheese, Marscapone, 1 ounce
Cheese, Cream, block, 1 ounce
Cheese, Feta, 1 ounce
Cream, half-n-half, 1 ounce
Buttermilk, whole, 1 ounce
Cheese, Swiss, 1 ounce
Milk, whole, 1 ounce
Milk, 2%, 1 ounce
Milk, skim, 1 ounce

Cal

Fats (g)
7.9
8.6
9.4
6.3
8.2
9
11
5.6
7.3
0.7
13
9.7
6
3.5
0.9
7.9
1
0.6
0

Carbs (g)
0.1
0.2
0.4
0.6
0.7
0.7
0.8
0.8
0.9
1
1
1.1
1.2
1.3
1.4
1.5
1.5
1.5
1.5

Protein (g)
5.9
7
7.1
6.3
6.1
6.7
0.6
0.6
10.1
3.3
1
1.7
4
0.9
0.9
7.6
1
1
1

10
10
19
20
14
6
17
21
18
15
13
20
14
11
13
13
0

Carbs (g)
0
0
1
1
1
2
2
2
2
3
3
3
4
4
5
7
13

Protein (g)
7
7
4
3
8
1
4
2
4
6
7
4
5
3
6
5
0

Carbs (100g)
0
5
5
60
85

Cal (100g)
0
20
20
240
352

95
106
114
85
100
110
103
55
111
24
130
97
75
39
18
108
19
15
10

NUTS AND SEEDS

Nuts/Seed Source
Chia Seeds, raw, 1 ounce
Flax Seeds, raw, 1 ounce
Brazil Nuts, raw, 1 ounce
Pecans, raw, 1 ounce
Pumpkin Seeds, raw, 1 ounce
Coconut, dried, unsweetened, 1 ounce
Hazelnuts, raw, 1 ounce
Madadamia Nuts, raw, 1 ounce
Walnuts, raw, 1 ounce
Almonds, raw, 1 ounce
Peanuts, raw, 1 ounce
Pine Nuts, raw, 1 ounce
Sesame Seeds, raw, 1 ounce
Sunflower Seeds, raw, 1 ounce
Pistachios, raw, 1 ounce
Cashews, raw, 1 ounce
Chestnuts, raw, 1 ounce

Cal

Fats (g)
131
131
186
190
159
65
176
203
185
170
157
189
160
150
158
160
55

BEVERAGES
Water
Coffee
Tea

Sweetener
Sucralose
Stevia
Erythritol
Xylitol
Aspartame