The Best Keto Foods to Buy (And Which to Skip)

Not all keto foods are created equal. Some are nutritional powerhouses. Others technically fit the macros but do little for your health. Here is our ranking after a decade of cooking and shopping for keto.

Top-tier proteins

• Pasture-raised eggs — cheap, complete protein, choline-rich
• Wild salmon — omega-3s, vitamin D, satiating
• Sardines — the most underrated keto food; calcium, omega-3, and cheap
• Grass-fed beef — CLA, iron, complete protein
• Chicken thighs — cheap, forgiving to cook, higher fat than breast

Top-tier fats

• Extra virgin olive oil (cold uses)
• Grass-fed butter and ghee (cooking)
• Avocado oil (high-heat cooking)
• Coconut oil (high-heat, medium-chain triglycerides)
• Macadamia nuts — highest monounsaturated fat of any nut

Top-tier vegetables

• Avocado — technically a fruit; fiber + healthy fat
• Spinach and kale — potassium, magnesium, vitamin K
• Cauliflower — versatile, low-carb, mild flavor
• Broccoli — fiber, sulforaphane, calcium
• Zucchini — the pasta replacement that actually works

Foods that look keto but aren't ideal

• Bacon and processed meats every day — occasional yes, daily no
• Bulletproof coffee as a meal replacement — often overused
• Fat bombs and cheese chips — treats, not staples
• Diet sodas — technically zero carbs but linked to cravings in some
• Sugar-free ice cream with maltitol — can raise blood sugar

The 80/20 rule

80% of what you eat should be whole, single-ingredient foods. 20% can be reasonable convenience products. If you flip that ratio, your health won't reflect the effort you're putting in.