Healthy Fats for Your Keto Diet
Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. Fats should be included in high amounts with every meal throughout the day.
Healthy keto fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It’s best to include all types in your daily regimen, with an emphasis on saturated fats, especially compared to PUFAs.
MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon
Butter and ghee — 0 net carbs per tablespoon
Lard, chicken fat or duck fat — 0 net carbs per tablespoon
Keto Diet Proteins
Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.
Grass-fed beef and other types of fatty cuts of meat (try to avoid antibiotics in beef) , including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces
Organ meats including liver — around 3 grams net carbs per 5 ounces
Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces
Cage-free eggs and egg yolks — 1 gram net carb each
Fish, including tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines, etc. — 0 grams net carbs per 5 ounces
Non-Starchy Vegetables
All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, etc. — range from 0.5–5 net carbs per 1 cup
Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup
Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup
Certain fermented foods like sauerkraut, kimchi, dairy or coconut kefir (also beneficial for gut health) — 1–2 grams net carbs per 1/2 cup
Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons
Veggies that are slightly higher in carbs (but still low all things considered) include asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw
Fat-Based Fruit
Avocado — 3.7 grams net carbs per half
Best Keto Foods -
for Your Keto Grocery List: