Foods to Avoid on Keto (The Complete List)
The foods that will keep you out of ketosis — grouped by category, with the sneaky ones highlighted.
Every article on Keto Kitchen Hub is fact-checked against peer-reviewed research and reviewed by a registered dietitian before publication. This content is for educational purposes and is not medical advice.
Knowing what to skip is more important than knowing what to eat. Here is the complete 'no' list, organized by category.
Sugars and sweeteners to avoid
- Table sugar, brown sugar, powdered sugar
- Honey, maple syrup, agave, molasses
- Cane syrup, corn syrup, high-fructose corn syrup
- Coconut sugar, date sugar, palm sugar
- Maltitol, sorbitol (poor keto choices)
Grains and grain products
- Wheat: bread, pasta, crackers, cereal
- Rice (all types)
- Oats and oat flour
- Corn: tortillas, chips, cornmeal
- Quinoa, barley, buckwheat
Starchy vegetables
- Potatoes and sweet potatoes
- Yams, plantains
- Peas, corn (as vegetable)
- Parsnips, beets in large amounts
Most fruits
- Bananas, mangoes, pineapple, grapes
- Apples, pears, oranges, cherries
- Dried fruit (raisins, dates, apricots)
- Fruit juice of any kind
Legumes
- Beans (all varieties)
- Chickpeas and hummus
- Lentils
- Peanuts occasional; peanut butter watch portions
Beverages
- Sodas (regular)
- Fruit juice, smoothies (fruit-based)
- Sweetened teas and coffees
- Beer, sweet wines, cocktails with mixers
Sneaky offenders
- Low-fat dairy (skim milk, low-fat yogurt)
- Most salad dressings and BBQ sauce
- Restaurant sauces and marinades
- 'Keto' packaged products with maltitol
- Protein bars with hidden sugars
Frequently asked questions
Is quinoa really off-limits? It's healthy.
Nutritionally solid, but 34 g carbs per cup cooked. Not compatible with ketosis.
Can I have hummus?
Chickpeas make it high-carb. Occasional 2 tbsp is fine; a big scoop is not.
References
Sofia Bellini
Head of Recipe Development · Culinary Institute of America graduate
Sofia leads our test kitchen. Every recipe published on Keto Kitchen Hub is developed, tested, and re-tested by her team before it goes live.