Keto Diet Food List And Properties Chart
Our keto food list is your passport to a world of delicious possibilities, where each ingredient not only satisfies your taste buds but propels you towards your health and fitness goals. Explore the bountiful array of nutrient-rich, low-carb options that will empower your kitchen and redefine your relationship with food.
Chart #1: Antioxidant-Rich Food
| Food Name | Properties/Usage | Common Uses in Cooking |
|---|---|---|
| Blueberries | High in antioxidants and vitamins. | Smoothies, salads, yogurt toppings. |
| Kale | Rich in antioxidants, vitamins, and minerals. | Kale chips, salads, sautéed kale. |
| Strawberries | Packed with antioxidants and vitamin C. | Fresh fruit salads, keto desserts. |
| Spinach | Antioxidant-rich and nutrient-dense. | Keto salads, sautéed spinach. |
| Dark Chocolate | Contains flavonoids and antioxidants. | Keto-friendly desserts. |
| Raspberries | High in antioxidants and fiber. | Keto-friendly jams, desserts. |
| Artichokes | Contains antioxidants and fiber. | Grilled artichokes, keto dips. |
| Pecans | Rich in antioxidants and healthy fats. | Snacking, salads, keto baking. |
| Beets | Antioxidant-rich and low in net carbs. | Roasted beets, beet salads. |
| Cabbage | Contains antioxidants and anti-inflammatory properties. | Keto-friendly coleslaw. |
| Broccoli | Antioxidant-rich and high in fiber. | Keto-friendly stir-fries, roasted broccoli. |
| Bell Peppers | Rich in antioxidants and vitamin C. | Stuffed bell peppers, salads. |
Chart #2: Omega-3 Fatty Acid Foods
| Food Name | Properties/Usage | Common Uses in Cooking |
|---|---|---|
| Salmon | High in omega-3 fatty acids and protein. | Baked salmon, grilled salmon steaks. |
| Chia Seeds | Excellent source of omega-3 fatty acids. | Chia pudding, smoothie bowls. |
| Walnuts | Rich in omega-3s and healthy fats. | Snacking, salads, keto baking. |
| Flaxseeds | Omega-3s and fiber-rich. | Flaxseed crackers, smoothies. |
| Sardines | High in omega-3s and nutrients. | Sardine salads, keto fish dishes. |
| Mackerel | Fatty fish with omega-3s. | Mackerel patties, grilled mackerel. |
| Hemp Seeds | Contains omega-3s and protein. | Sprinkled on salads, yogurt. |
| Anchovies | Rich in omega-3s and calcium. | Keto-friendly Caesar salads, sauces. |
| Herring | Fatty fish with omega-3s. | Pickled herring, herring salad. |
| Algal Oil | Plant-based source of omega-3s. | Omega-3 supplement, added to dishes. |
| Cod Liver Oil | High in omega-3s and vitamin D. | Supplement or added to smoothies. |
| Shrimp | Low in carbs, high in protein. | Grilled shrimp, keto shrimp scampi. |
Chart #3: Healthy Fats Food
| Food Name | Properties/Usage | Common Uses in Cooking |
|---|---|---|
| Avocado | Rich in healthy fats, fiber, and vitamins. Creamy texture. | Avocado salads, guacamole. |
| Olive Oil | Healthy monounsaturated fats. | Salad dressings, sautéing. |
| Coconut Oil | Contains medium-chain triglycerides (MCTs). | Keto cooking, bulletproof coffee. |
| Butter | Source of saturated fats. | Cooking, keto baking. |
| Ghee | Clarified butter with a high smoke point. | Sautéing, roasting. |
| Macadamia Nuts | High in monounsaturated fats. | Snacking, keto desserts. |
| Avocado Oil | Rich in monounsaturated fats. | Cooking, salad dressings. |
| Lard | Rendered pork fat, a source of saturated fats. | Cooking, frying. |
| Duck Fat | High in saturated fats, good for cooking at high temperatures. | Roasting, frying. |
| Almonds | Healthy fats and protein. | Snacking, almond butter. |
| Cashews | Contains healthy fats. | Cashew-based keto desserts. |
| Brazil Nuts | High in selenium and healthy fats. | Snacking, added to keto granola. |
Chart #4: Low-Carb Protein Sources
| Food Name | Properties/Usage | Common Uses in Cooking |
|---|---|---|
| Eggs | Excellent source of protein and healthy fats. | Scrambled eggs, omelets. |
| Chicken Breast | Lean protein option. | Grilled chicken, chicken salads. |
| Beef | Rich in protein and essential nutrients. | Keto-friendly beef stews, stir-fries. |
| Tofu | Plant-based protein option. | Tofu stir-fries, keto-friendly tofu desserts. |
| Shrimp | Low in carbs, high in protein. | Grilled shrimp, keto shrimp scampi. |
| Turkey | Lean protein source. | Turkey burgers, roasted turkey. |
| Pork | Source of protein and healthy fats. | Pork chops, pulled pork. |
| Lamb | Protein and rich in essential nutrients. | Grilled lamb chops, lamb stew. |
| Venison | Lean and rich in protein. | Venison steaks, venison chili. |
| Cottage Cheese | High in protein and low in carbs. | Keto-friendly cottage cheese snacks. |
| Bison | Lean protein source. | Bison burgers, bison stir-fry. |
| Greek Yogurt | Higher in protein, lower in carbs. | Keto-friendly yogurt bowls. |
