Knowing what you can and cannot eat is the foundation of any successful keto diet. For vegetarians, the food landscape looks different from the meat-heavy lists you will find on most keto websites. This comprehensive food list is tailored specifically for vegetarian keto dieters, with net carb counts per serving so you can make informed choices at the grocery store, at restaurants, and in your own kitchen.
Bookmark this page. It will become one of the most useful references in your keto toolkit.
How to Use This List
Each food is listed with its typical serving size and approximate net carb count. Net carbs equal total carbohydrates minus fiber. On a standard keto diet, your daily target is 20 to 30 grams of net carbs, so every gram matters.
Foods are organized into categories from most important (fats and oils) to least (foods to avoid). Within each category, foods are roughly ordered from lowest to highest in net carbs.
Fats and Oils
Fat is the cornerstone of keto. These should make up 70-75% of your daily calories. Most pure fats have zero carbs.
| Food | Serving | Net Carbs | Fat | Notes |
|---|---|---|---|---|
| MCT oil | 1 tbsp (14 ml) | 0g | 14g | Rapidly converted to ketones |
| Coconut oil | 1 tbsp (14 g) | 0g | 14g | Rich in medium-chain triglycerides |
| Extra virgin olive oil | 1 tbsp (14 ml) | 0g | 14g | Best for dressings and low-heat cooking |
| Avocado oil | 1 tbsp (14 ml) | 0g | 14g | High smoke point, great for frying |
| Grass-fed butter | 1 tbsp (14 g) | 0g | 12g | Contains vitamins A, D, K2 |
| Ghee | 1 tbsp (14 g) | 0g | 14g | Clarified butter, casein-free |
| Coconut cream | 2 tbsp (30 ml) | 1g | 10g | Thicker than coconut milk |
| Avocado | 1/2 medium (75 g) | 2g | 11g | Also a great source of potassium — try Caprese Stuffed Avocados |
| Olives (green or black) | 10 olives (30 g) | 1g | 4g | Good snack, provides sodium |
| Coconut (unsweetened, shredded) | 2 tbsp (10 g) | 1g | 6g | Great for keto baking |
Key tip: Always choose the full-fat version of any food. Low-fat and reduced-fat products replace fat with carbs and fillers.
Dairy
Full-fat dairy is one of the biggest advantages of lacto-ovo vegetarian keto. It provides fat, protein, and calcium in delicious, versatile packages.
| Food | Serving | Net Carbs | Protein | Fat | Notes |
|---|---|---|---|---|---|
| Butter | 1 tbsp (14 g) | 0g | 0g | 12g | Cook with it, spread it, add it |
| Heavy whipping cream | 2 tbsp (30 ml) | 1g | 0g | 10g | For coffee, sauces, whipping |
| Cream cheese | 2 tbsp (28 g) | 1g | 2g | 10g | Spreads, dips, baking |
| Mascarpone | 2 tbsp (28 g) | 0g | 1g | 9g | Rich Italian cream cheese |
| Brie | 28 g | 0g | 6g | 8g | Soft, creamy, elegant |
| Cheddar | 28 g | 0g | 7g | 9g | Sharp flavor, melts well |
| Parmesan | 28 g | 1g | 10g | 7g | Highest protein cheese |
| Gouda | 28 g | 1g | 7g | 8g | Semi-hard, nutty flavor |
| Swiss/Emmental | 28 g | 1g | 8g | 8g | Mild, melts beautifully |
| Mozzarella (whole milk) | 28 g | 1g | 6g | 6g | Essential for fathead dough |
| Gruyere | 28 g | 0g | 8g | 9g | Intense flavor, great for gratins |
| Goat cheese | 28 g | 0g | 5g | 6g | Tangy, crumbles well on salads |
| Feta | 28 g | 1g | 4g | 6g | Mediterranean staple |
| Halloumi | 28 g | 0g | 7g | 7g | Grills without melting |
| Paneer | 100 g | 1g | 25g | 20g | Indian cooking essential |
| Sour cream | 2 tbsp (30 g) | 1g | 1g | 5g | Topping, dips, baking |
| Full-fat Greek yogurt | 100 g | 4g | 10g | 5g | Choose plain, unsweetened only |
| Cottage cheese (full-fat) | 100 g | 3g | 11g | 4g | High protein, moderate carbs |
| Ricotta (whole milk) | 60 g | 2g | 5g | 5g | Lasagna, stuffed peppers |
Watch out for: Low-fat dairy (higher carbs), flavored yogurts (loaded with sugar), milk itself (12g carbs per cup — use cream or unsweetened nut milk instead).
Eggs
Eggs deserve their own category because they are the single most important food on vegetarian keto. Zero carbs, high-quality complete protein, rich in choline, B12, and fat-soluble vitamins.
| Food | Serving | Net Carbs | Protein | Fat | Notes |
|---|---|---|---|---|---|
| Whole egg (any style) | 1 large (50 g) | 0g | 6g | 5g | Cook them any way you like |
| Egg yolk only | 1 yolk (17 g) | 0g | 3g | 5g | Where most of the nutrition lives |
| Egg white only | 1 white (33 g) | 0g | 4g | 0g | Pure protein, virtually no fat |
A three-egg omelet with cheese gives you about 25 grams of protein and essentially zero carbs. Make eggs a daily habit.
Plant-Based Proteins
Critical for vegan keto and a valuable addition for anyone wanting to diversify their protein sources.
| Food | Serving | Net Carbs | Protein | Fat | Notes |
|---|---|---|---|---|---|
| Seitan | 100 g | 4g | 25g | 2g | Pure wheat gluten; not for celiacs |
| Tempeh | 100 g | 4g | 20g | 11g | Fermented soy, nutty flavor |
| Tofu (extra-firm) | 100 g | 2g | 17g | 9g | Press well before cooking |
| Tofu (firm) | 100 g | 2g | 15g | 8g | Slightly softer, good for scrambles |
| Nutritional yeast | 16 g (2 tbsp) | 1g | 8g | 1g | Cheesy flavor, B-vitamin fortified |
| Lupini beans | 100 g | 2g | 16g | 3g | Very low-carb legume exception |
| Edamame | 80 g (1/2 cup) | 4g | 9g | 4g | Use sparingly, carbs add up |
| Natto | 50 g | 5g | 9g | 5g | Fermented soy, acquired taste |
Not recommended: Most other beans and lentils (15-25g net carbs per 1/2 cup), chickpeas (unless in very small amounts), commercial veggie burgers (check labels carefully).
Nuts and Seeds
Excellent sources of fat, protein, and minerals. But they are calorie-dense and easy to overeat, so measure your portions.
| Food | Serving (28 g / 1 oz) | Net Carbs | Protein | Fat | Notes |
|---|---|---|---|---|---|
| Pecans | 28 g (19 halves) | 1g | 3g | 20g | Lowest carb tree nut |
| Macadamia nuts | 28 g (10-12 nuts) | 2g | 2g | 21g | Highest fat nut, buttery |
| Brazil nuts | 28 g (6 nuts) | 1g | 4g | 19g | Extremely high in selenium |
| Walnuts | 28 g (14 halves) | 2g | 4g | 18g | Good omega-3 source (ALA) |
| Hazelnuts | 28 g (21 nuts) | 2g | 4g | 17g | Nutella flavor without the sugar |
| Almonds | 28 g (23 nuts) | 3g | 6g | 14g | Versatile, great as flour |
| Pine nuts | 28 g | 3g | 4g | 19g | Perfect for pesto |
| Peanuts | 28 g | 3g | 7g | 14g | Technically a legume, but keto-friendly |
| Sunflower seeds | 28 g | 3g | 6g | 14g | Nut-free alternative for allergies |
| Pumpkin seeds (pepitas) | 28 g | 3g | 7g | 13g | High in zinc and magnesium |
| Pistachios | 28 g (49 kernels) | 5g | 6g | 13g | Use sparingly — carbs add up |
| Cashews | 28 g (18 nuts) | 8g | 5g | 12g | Highest carb nut — limit strictly |
| Chia seeds | 28 g (2 tbsp) | 2g | 5g | 9g | Excellent fiber source — great in chia seed pudding |
| Flax seeds (ground) | 14 g (2 tbsp) | 0g | 3g | 6g | Best plant omega-3 source |
| Hemp seeds (hulled) | 30 g (3 tbsp) | 1g | 10g | 15g | Complete protein, excellent ratio |
| Almond flour | 28 g (1/4 cup) | 3g | 6g | 14g | Essential keto baking ingredient — try Almond Flour Dosa |
| Coconut flour | 14 g (2 tbsp) | 3g | 2g | 3g | Very absorbent, use sparingly |
Rule of thumb: Pecans, macadamias, and walnuts are your best keto nuts. Cashews and pistachios should be used only in small amounts.
Low-Carb Vegetables
Vegetables provide fiber, vitamins, minerals, and phytonutrients. Stick to non-starchy varieties and you can eat generous portions.
| Vegetable | Net Carbs per 100g | Notes |
|---|---|---|
| Spinach | 1.4g | Iron, folate, magnesium |
| Lettuce (all varieties) | 1.5g | Unlimited on keto |
| Celery | 1.4g | Mostly water, good crunch |
| Cucumber | 1.5g | Hydrating, refreshing |
| Radishes | 1.8g | Peppery, great roasted |
| Bok choy | 1.2g | Excellent in Asian dishes |
| Swiss chard | 2.1g | High in magnesium |
| Arugula | 2.1g | Peppery salad green |
| Asparagus | 1.8g | Spring favorite, grill or roast |
| Zucchini | 2.1g | Makes great noodles (zoodles) |
| Mushrooms (white) | 2.3g | Umami flavor, versatile |
| Mushrooms (portobello) | 2.6g | Burger bun replacement |
| Green beans | 3.6g | Technically a legume, but keto-OK |
| Cauliflower | 2.8g | The keto MVP — rice, mash, pizza crust |
| Broccoli | 3.6g | High in vitamin C and sulforaphane |
| Cabbage (green) | 3.3g | Excellent for stir-fries and slaws |
| Kale | 3.6g | Nutrient powerhouse, crispy when baked |
| Bell pepper (green) | 2.9g | Lower carb than red/yellow |
| Bell pepper (red) | 3.9g | Sweeter, slightly more carbs |
| Brussels sprouts | 5.2g | Delicious roasted with olive oil |
| Eggplant | 2.3g | Absorbs flavors beautifully — try Keto Eggplant Parmesan |
| Tomato | 2.7g | Moderate portions, carbs add up |
| Onion | 7.6g | Use as flavoring, not a main vegetable |
| Garlic | 30g | Use small amounts for flavor only |
High-carb vegetables to avoid: Potatoes (15g), sweet potatoes (17g), corn (16g), peas (9g), carrots in large amounts (7g), beets (7g), parsnips (13g).
Fruits
Most fruits are too high in sugar for keto. Berries are the exception, and even those should be consumed in small portions.
| Fruit | Serving | Net Carbs | Notes |
|---|---|---|---|
| Raspberries | 60 g (1/2 cup) | 3g | Highest fiber berry |
| Blackberries | 70 g (1/2 cup) | 3g | Tart, great with cream |
| Strawberries | 75 g (1/2 cup, sliced) | 4g | Most popular keto berry |
| Blueberries | 75 g (1/2 cup) | 9g | Higher carb — small portions only |
| Lemon juice | 1 tbsp | 1g | For flavor, dressings |
| Lime juice | 1 tbsp | 1g | For flavor, beverages |
| Avocado | 1/2 medium | 2g | Technically a fruit, keto staple |
Avoid: Bananas, apples, grapes, mangoes, pineapple, oranges, dried fruit — all too high in sugar.
Pantry Staples
Keep these stocked and keto cooking becomes effortless.
| Item | Serving | Net Carbs | Notes |
|---|---|---|---|
| Almond flour | 28 g | 3g | Primary keto baking flour |
| Coconut flour | 14 g | 3g | Very absorbent, use 1/3 of almond flour |
| Psyllium husk powder | 5 g (1 tsp) | 0g | Binding agent, fiber supplement |
| Erythritol | 1 tsp | 0g | Zero-glycemic sweetener |
| Monk fruit sweetener | 1 tsp | 0g | Natural, intensely sweet |
| Stevia (liquid) | 5 drops | 0g | A little goes a long way |
| Dark chocolate (85%+) | 20 g | 4g | Treat — measure carefully |
| Cocoa powder (unsweetened) | 10 g | 1g | For baking, smoothies, fat bombs |
| Coconut aminos | 1 tbsp | 1g | Soy sauce alternative, slightly sweet |
| Soy sauce/tamari | 1 tbsp | 1g | Umami flavor base |
| Apple cider vinegar | 1 tbsp | 0g | Dressings, marinades |
| Hot sauce (most brands) | 1 tsp | 0g | Check labels for added sugar |
| Mustard (yellow/Dijon) | 1 tsp | 0g | Versatile condiment |
| Mayonnaise (full-fat) | 1 tbsp | 0g | Choose avocado oil-based |
| Pesto (basil) | 1 tbsp | 1g | Make your own to control carbs |
| Sugar-free tomato sauce | 60 g | 3g | Read labels — many have added sugar |
| Baking powder | 1 tsp | 1g | Leavening for keto baking |
| Xanthan gum | 1/2 tsp | 0g | Thickener for sauces and baking |
| Gelatin/agar-agar | 1 tbsp | 0g | Setting agent for desserts |
Beverages
| Beverage | Serving | Net Carbs | Notes |
|---|---|---|---|
| Water | any | 0g | Drink plenty — at least 2.5L/day |
| Sparkling water | any | 0g | Great with lemon or lime |
| Black coffee | 1 cup | 0g | No sugar; cream is fine |
| Bulletproof Coffee | 1 cup | 0g | Fat-fueled morning staple |
| Green tea | 1 cup | 0g | Antioxidants, mild caffeine |
| Herbal tea | 1 cup | 0g | Peppermint, chamomile, rooibos |
| Unsweetened almond milk | 240 ml | 1g | Check for added sugars |
| Unsweetened coconut milk (carton) | 240 ml | 1g | Lighter than canned |
| Full-fat coconut milk (canned) | 60 ml | 1g | Rich, for cooking and smoothies |
| Diet soda | 1 can | 0g | Technically zero carb, but artificial sweeteners may affect some people |
| Dry red wine | 150 ml | 3g | Occasional treat |
| Dry white wine | 150 ml | 3g | Sauvignon blanc, Pinot Grigio |
| Spirits (vodka, gin, whiskey) | 45 ml | 0g | No sugary mixers |
Avoid: Regular soda, fruit juice, sweetened coffee drinks, beer (most varieties), cocktails with syrup or juice, oat milk, rice milk.
Foods to Avoid — The Complete List
This section is just as important as the foods you should eat. These are the most common sources of hidden carbs that can knock you out of ketosis.
Grains and Starches
- Bread, bagels, tortillas, wraps
- Pasta (all types including whole wheat)
- Rice (white, brown, wild)
- Oats and oatmeal
- Quinoa, couscous, bulgur
- Corn (including popcorn in large amounts)
- Cereal and granola
Legumes (Most)
- Black beans, kidney beans, pinto beans, navy beans
- Chickpeas and hummus (in typical serving sizes)
- Lentils (red, green, brown)
- Split peas
High-Sugar Foods
- Table sugar, brown sugar, powdered sugar
- Honey, maple syrup, agave nectar
- Candy, chocolate (below 85% cocoa)
- Ice cream (regular)
- Cookies, cakes, pastries, muffins
- Jams and preserves
High-Carb Vegetables
- Potatoes (all types)
- Sweet potatoes and yams
- Corn
- Peas
- Parsnips
- Large portions of carrots, beets, or butternut squash
Fruits (Most)
- Bananas, apples, oranges, grapes
- Mangoes, pineapple, papaya
- Dried fruit (dates, raisins, cranberries)
- Fruit juice (all types)
Processed and Packaged Foods
- Most vegetarian meat substitutes (check labels)
- Protein bars (most brands)
- Flavored yogurts
- Sweetened nut milks
- Store-bought smoothies
- Chips, crackers, rice cakes
- Ketchup (high in sugar)
- BBQ sauce, teriyaki sauce, sweet chili sauce
- Low-fat salad dressings (sugar replaces fat)
Quick Reference Summary Table
Here is the cheat-sheet version. Print it, screenshot it, or save it to your phone.
| Category | Best Choices | Net Carbs Range |
|---|---|---|
| Fats & Oils | Olive oil, butter, coconut oil, MCT oil, avocado | 0g per serving |
| Hard Cheeses | Cheddar, Parmesan, Gouda, Swiss, Gruyere | 0-1g per 28g |
| Soft Cheeses | Cream cheese, brie, goat cheese, mascarpone | 0-1g per 28g |
| Eggs | Any preparation | 0g per egg |
| Plant Proteins | Tofu, tempeh, seitan, nutritional yeast | 1-4g per 100g |
| Nuts (best) | Pecans, macadamias, walnuts, Brazil nuts | 1-2g per 28g |
| Nuts (moderate) | Almonds, peanuts, hazelnuts | 2-3g per 28g |
| Seeds | Hemp, flax, chia, pumpkin, sunflower | 0-3g per 28g |
| Leafy Greens | Spinach, lettuce, arugula, Swiss chard | 1-2g per 100g |
| Cruciferous | Cauliflower, broccoli, cabbage, Brussels sprouts | 3-5g per 100g |
| Other Vegs | Zucchini, mushrooms, asparagus, eggplant | 2-3g per 100g |
| Berries | Raspberries, blackberries, strawberries | 3-4g per 1/2 cup |
| Beverages | Water, coffee, tea, unsweetened nut milks | 0-1g per serving |
For recipe ideas that use these ingredients, explore our full recipe collection or start with the 7-Day Vegetarian Keto Meal Plan.
