Keto Food Chart

The Keto foods list contains a variety of fruits and vegetables as well as Keto nuts. These foods support the health of expected women.

It also protects against chronic diseases. The Keto food chart of some well-known food items is as below with a brief description.

Keto Food Chart


100 grams of asparagus gives 20 calories. It is cholesterol and fat-free. It is a good source of fiber, minerals, and some vitamins.

It is helpful in the treatment of many early-season allergies. This vegetable is high in multivitamins which promotes better health and blood regulation.  


100 grams of cabbage gives only 22 calories. It provides 85% vitamin K and 54% vitamin C. Cabbage has many nutrients.

It strengthens the stomach and intestine health. It lowers blood pressure and cholesterol level. Cabbage is also a good source of nutrients that makes the skin firm and radiant.

Also Read: Vitamin C Fruits and Vegetables

Green beans

100 grams of green beans serve 31 calories and 1.8 grams of protein. It is a fat-free and cholesterol-free vegetable. It is an excellent source of vitamin C.

The fiber and starch content give enough energy. It also maintains blood sugar levels. The high percentage of vitamin K reduces bone fracture risk.

Green beans also calm down the brain and have a soothing effect during pregnancy.


100 grams of Avocado contains 73% of water and gives 160 calories in total. 11% of vitamin C and 10% of potassium is present in it.

It has healthy fats which stabilize the blood pressure. Avocado aids in weight loss. Avocados level up the blood pressure.


45 calories are in 100 grams of cucumber. 14% of vitamin C and 11 grams of carbs are available in cucumbers. It is abundant in vitamin K, A, C, and magnesium.

It detoxifies the body and keeps the brain healthy. It lowers the constipation risk and strengthens kidney health. It decreases cholesterol and blood sugar levels.



100 grams of potato gives 18 calories and 7% calcium. It also contains 3.9 grams of carbs and 95% of water. This keto vegetable is rich in potassium, vitamin C, K, and folate.

Tomatoes also reduce cardiac diseases. They have anti-inflammatory properties and are good for brain development. Tomatoes lower blood pressure.


31 calories are present in 100 grams of broccoli. 89% of water, 2.5 grams of protein, and 2.4 grams of fiber are also in each serving.

It is high in nutrients such as potassium, vitamin K, C, and iron. It is the Keto vegetable that improves the immune system and makes new blood cells.

Also Read: Potassium Rich Foods 


25 calories are present in 100 gram of Cauliflower. 2 gram of fiber and protein is also present in it. It has many nutrients and is also called a nutrient powerhouse.

Cauliflower also has antioxidant power which reduces the cancer risk. It is also the best food for skin glow. This Keto vegetable is helpful in heart and digestive wellness.


Olives contain a rich amount of healthy fats. It gives 10 calories and is rich in all vitamins. Olives have the power to reduce obesity and can prevent oxidative stress.

The good amount of minerals in olives prevents the body from cancer growth. This Keto fat food reduces dandruff and hair fall problems, especially in females.


Spinach gives 14 calories and is a rich source of essential vitamins. It boosts skin and vision health. Spinach is also good to boost your immune system.

It is a superfood as it contains tons of healthy nutrients. Spinach stimulates blood flow. Adequate amounts in diet can prevent anemia.

Also Read: Vegetable Calories

Nuts and Seeds

There are a variety of healthy nuts and seeds in the keto diet. Some health and keto nuts prevent many health conditions. They contain healthy Omega 3 fats. Details of some keto nuts are as below.

Also Read: Protein in Nuts Chart


100 grams of almonds contains only 579 calories. It is a rich source of fat and vitamins. Almonds give 269 mg of calcium and 270 mg of magnesium.

Almonds have wide health advantages. It is helpful in weight loss and preventing dementia. Almonds improve learning ability.

Brazil nuts

100 grams of brazil nuts provide 10 grams of protein and 53 mg of potassium. 99 calories are present in each serving. It is quite rich in zinc, iron, and calcium.

They play an important role in thyroid gland functioning. It also shows effects on sleep and mood swings.

The anti-inflammatory property of brazil nuts can reduce inflammation in the body. It shows a remarkable reduction in kidney diseases.

Also Read: Dry Fruits & Nuts Calories


100 grams of cashews provide 553 calories, 18.2 grams of protein, and 43 grams of fats. Cashews provide many health benefits because they are a rich source of energy.

They show good effects on brain and bone health. It also boosts the immune system. Cashews show amazing benefits for the skin and make the skin wrinkle-free. Consumption of five cashews per day prevents weight gain.

Pumpkin seeds

100 grams of pumpkin seeds gives 536 calories in total. 75 mg of calcium and 571 grams of sodium are also present.

This keto nut is beneficial for heart health, fertility, and the sleep cycle. Pumpkin seeds also prevent cancers and improve energy levels. It also boosts immune functions. This seed plays an important role in hair growth.


100 grams of pecans nuts give 691 calories. The amount of fats is high, 71 grams. It contains polyunsaturated fats and monounsaturated fats that give many health benefits.

It is a good source of blood-lowering nutrients. Pecans reduce the risk of heart health due to enough good fats. It is a high-fat nut with antioxidant properties.


Along with 654 calories, walnuts contain a list of healthy nutrients. The amount of fats is 65.2 grams, and protein is 15.2 grams. They are also high in fiber content.

Walnuts improve brain functions and are healthy for the heart. Regular intake of walnuts prevents cognitive decline in older adults. The best time to take the walnuts is morning because it stabilizes the body all day.


Flax seeds are tiny but packed with tons of nutrients. These keto nuts have many potential benefits. 100 grams of flaxseeds provide 534 calories. It is effective in regulating blood pressure and cholesterol.

Sesame seeds

Sesame seeds are a good source of fiber and provide 100 calories. They are rich in many nutrients. Sesame has anti-cancer properties. This Keto seed prevents bone fracture. It also aids in blood cell formation.


Pistachio helps in sleep cycle regulation. It has multivitamins and minerals. 100 grams of pistachio gives 400 calories.

It helps the blood sugar level and cholesterol level to stabilize. It also lowers the chances of heart-related diseases. This helps in weight gain and strengthens the lungs and kidney function. This Keto nut reduces stress and hypertension.

Chia seeds

100 grams of chia seeds are high in fiber and helpful in allergy prevention and treatment. Chia seeds reduce diabetic risk and high blood pressure.

Daily adequate doses of chia seed can reduce weight. The high content of phosphorus, magnesium, and calcium in chia seed makes it the best food of all. Chia seed is very beneficial for heart and bone health.

Also Read: Magnesium Rich Foods Chart

Macadamia nuts

Macadamia words boost heart health and have many antioxidants. It is helpful in weight loss. This Keto nut improves gut health.

It has many essential nutrients which reduce diabetes risk and heart disorders. This nut protects the brain and prevents cancers.


There are a variety of berries that have high amounts of antioxidant properties. Their best functions and nutritive values are as below.


Blackberries help in boosting the immune system. It lessens the threat of obesity and diabetes. Blackberries are rich in antioxidants which control cell growth in the body.


Keto food blueberries are the king of antioxidants. It is the most beneficial superfood and has various health benefits. Berries family has a high nutritive profile and it lowers cancer risk.


Raspberries have fiber and multi nutrients but give very few calories. The anti-inflammatory and antioxidant properties are beneficial for health.


100 grams of strawberries provides only 2 grams of fiber. It prevents gut disorders and helps in weight loss. It is fat, cholesterol, and sodium-free keto fruit. It aids in lowering blood pressure.

Cocoa powder

Cocoa powder is rich in the compound phytonutrients. It reduces inflammation in the body. It improves cholesterol levels and sugar levels. It also lowers heart attacks and strokes.


Cheese is a good source of calcium, protein, and good fats. It has 100 percent milk. It makes the food delicious.


Butter is a dairy product and has wide use in the production of many items. 14 grams of salted butter provides 102 calories. Butter is low in lactose and is good for lactose intolerance patients.


The egg is a super source of protein. Its unsaturated fat makes the heart strong. It is an essential part of a healthy diet. It is a nutrient-rich food item and improves good cholesterol levels.


Healthy meat is a high protein source. It reduces hunger and increases metabolism. It also promotes muscle building.

The above keto food charts serve a variety of healthy nutrients. These nutrients are good for normal growth and development. Their proper intake can prevent many diseases.

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A nutritionist by profession and a writer by passion, always motivated to learn
and educate. With love for writing I ensure my content is informative and helps the reader to get on a healthy life track.

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