What Food Can I Eat on Keto?

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Are Artichokes Keto Friendly?

artichokes

YES

Raw globe or French artichokes definitely are a low-carb vegetable and contain only 5.6 g of net carbs per 100 grams, and 11 g of total carbs, which makes them okay if you follow the keto lifestyle.

They are also rich in Vitamins C and K, magnesium, manganese, and copper. They may not be on your usual menu, but artichokes definitely deserve a place on your plate in your weekly meal rotation.

Are Bananas Keto?

bananas

NO

Having around 25 g of net carbs per each 100g, yellow bananas become a no-no for keto diet. They have a glycemic index of 110 which indicates that your glucose levels will rise and likely kick you out of ketosis if you consume even one banana.

banana_vitamins_infographics

Are Beans Keto Friendly?

YES

A 100 g amount of beans contains 7 g of total carbohydrates and slightly more than 4 g of net carbs, so you don’t have to think twice about whether you should have them for dinner tonight.

Most bean varieties are also rich in vitamins C and K, containing 20% and 54% of the recommended daily value.

Are Apples Ketogenic?

apples

Yes in moderation.

With 14 grams of total carbohydrates per 100 grams (one medium apple) and 11.5 g of net carbs, apples are too high in carbs to be a part of the everyday keto diet. A large apple can contain a whopping 25 grams of carbs.

However, you should eat apples from time to time because they’re rich in vitamins A, B1, B2, B6, C, and folic acid, but if consumed on daily basis, apples can easily kick you out of ketosis.

apple_vitamins_infographics

Are Cashews Ketogenic?

cashews

NO

Even though cashews are considered a “fatty” food, they’re far from being good for the ketogenic lifestyle. With a whopping 30 g of total carbs per 100 g, and around 27 g of net carbs, cashews are considered unacceptable in keto circles regardless of their high fat content. This doesn’t mean you should never have them, but a handful of these nuts can easily mess up your macros if you are not careful.

Are Mushrooms Ketogenic?

mushrooms

YES

Most mushroom varieties are keto-friendly, with under 10 g of total carbs per 100 g. Some varieties such as the common white mushroom have only 2.3 g of net carbs. Shiitake and maitake mushrooms contain just slightly more than 4.3 g of net carbs.

Mushrooms contain 281% of the recommended daily value of Vitamin D, as well as good amounts of water-soluble B vitamins – thiamin, riboflavin, and niacin. Stir-frying is a great way to prepare mushrooms and retain most of their vitamin content.

Shitake nutrition

Are Eggplants Ketogenic?

eggplants

YES

A raw eggplant has slightly less than 6 g of total carbohydrates per 100 g, and an almost negligible 3 g of net carbs. Pickled eggplant contains a little more carbs, but it’s almost always under 10 g per 100 grams. To be safe, make sure to read labels when purchasing the pickled version.

eggplant_vitamins_infographics

Eggplants are rich in folate and antioxidants, especially the pickled version, but pickling also means more sodium, which is something to be careful about especially for people with high blood pressure. Extra sodium can also make you retain water and you might feel bloated.

Are Strawberries Ketogenic?

strawberries

YES

A 100 g amount of strawberries only has 5.7 g of net carbs, and 7.7 g of total carbs, which makes this delicious fruit acceptable for keto dieters.

They contain 98% of the recommended daily amount of Vitamin C, and a good amount of manganese, one of the most important antioxidants that protects us from free radicals.

strawberry_vitamins_infographics

Are Cucumbers Ketogenic?

cucumbers

YES

Don’t hesitate to add cucumbers to your keto salads or use it as a snack. They have only 3g net carbs per 100g making them a no-brainer.

A cup of cucumbers has about 20% of the daily value for potassium. Lack of this important electrolyte can lead to keto flu.

cucumber_vitamins_infographics

Are Onions Ketogenic?

onions

ONLY IN MODERATE QUANTITIES

There is about 7.6 g of net carbs in a 100 g portion of onions. A medium onion weighs around 110 grams. As you can see, if you start consuming onions without limits, it would be easy to exceed your daily carb limit. Use no more that one onion head a day and you should be comfortable staying without your normal regimen.

onion_vitamins_infographics

Are Eggs Good For Keto?

YES

Eggs are considered one of the healthiest foods available to most people. They are very cheap and – most importantly – contain less than 1 g of total carbohydrates per 100 g. They’re made of mostly protein and fat, which makes them great for the ketogenic lifestyle.

Eggs are also rich in vitamins A, D, B2, B12, folic acid, as well as pantothenic acid.

chicken-eggs_vitamins_infographics

Are Lemons Ketogenic?

lemons

YES

Raw lemon juice contains around 6.5 g of net carbs per 100 grams of lemon, which makes this healthy citrus fruit acceptable for the ketogenic lifestyle. Also, 100 g of lemon contains 65% of the recommended daily amount of Vitamin C. Don’t hesitate and squeeze some onto your keto salads, or drink freshly squeezed lemonade to battle the keto flu.

Eggs are also rich in vitamins A, D, B2, B12, folic acid, as well as pantothenic acid.

lemon_vitamins_infographics

Are Peanuts Keto Friendly?

peanuts

YES

About 100 g of raw peanuts has 7 g of net carbohydrates – which means they’re fine to consume on the ketogenic diet if you don’t exaggerate. When it comes to the best keto nuts – pecans, Brazil and macadamia nuts are definitely better options than peanuts with only 4-5 g of net carbs per 100 g.

It’s best to purchase raw and unsalted peanuts. Varieties with added salt and spices can be higher in carbs as well.

Are Tomatoes Keto Friendly?

YES.

With only 4-5 grams of carbohydrates and 3-4 g of net carbs per 100 grams, tomatoes can be added to a keto diet meal without much thinking.

Tomatoes is a good source of potassium and vitamin C.

tomato_vitamins_infographics
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