The Complete Vegan Ketogenic Diet Food List

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A ketogenic was something that always interested me, but I ruled it out once I went vegan.

While I still have no plans of following a keto diet, I’ve seen that many do without any problem.

To create a vegan ketogenic diet food list, I collected data for about 120 vegan whole foods using the USDA food database.

The results are broken down on this page. There’s 80 foods in total here that I believe could be eaten on a ketogenic diet.

All the nutritional information that I extracted is based off of a typical serving.

Before we get into the lists, one special mention for dark chocolate. It didn’t come up in my research, but it’s a good ketogenic food if you stick to the darkest percentages.

The first 3 sections are simplified lists, the complete data for all the foods in this post is in the final section.

Vegan Foods That Have Less Than 5 Net Carbohydrates Per Serving

The foods here are the “ideal” ketogenic diet foods.

They have very few carbohydrates, although many don’t have a high amount of calories either (could be a good or bad thing).

Food Net Carbs
Rapini 0.11
Kale 0.16
Watercress 0.22
Radish 0.31
Flaxseed 0.35
Ginger 0.36
Arugula 0.43
Water spinach 0.55
Olive 0.67
Mustard greens 0.82
Bok choy 0.83
Garlic 0.89
Celery 0.9
Raspberry 1.07
Asparagus 1.27
Bamboo shoot 1.36
Seaweed (dried) 1.37
Hemp seeds 1.4
Collard greens 2
Pecans 2.06
Lettuce (red leaf) 2.09
Turnip greens 2.12
Green bean 2.33
Chia seeds 2.34
Avocado 2.55
Brazil nut 2.81
Cabbage 2.96
Cauliflower 3.22
Macadamia nut 3.46
Broccoli 3.64
Lemon 3.81
Okra 4.08
Walnut 4.12
Cucumber 4.66
Hazelnut 4.77
Green bell pepper 4.81
Spinach 4.84
Almonds 4.84
Guava 4.88
Tomato 4.88
Carrot 4.9

There are a few types of foods here that you should get really familiar with:

  • Vegetables (in particular leafy greens) – Rapini, kale, and watercress top the list. There are a few non-leafy vegetables like green beans, avocados, broccoli, and cucumber, among a few others down the list.
  • Nuts – Certain types of nuts have very few net carbohydrates. Pecans, brazil nuts, macadamia nuts, walnuts, and hazelnuts are low in net carbohydrates and have a decent amount of calories.
  • Seeds – Hemp seeds and chia seeds are both highly nutritious (great vegan sources of omega 3s), and make this top list.

Vegan Foods That Have Between 5 and 10 Net Carbohydrates Per Serving

These foods are still decent for keto diets, but you probably don’t want to go too crazy with them.

Food Net Carbs
Lime 5.16
Peanuts 5.57
Onion 5.7
Gourd 5.74
Coconut meat 6.22
Blackberry 6.24
Pine nuts 6.33
Red bell pepper 6.49
Plum 6.64
Zucchini 6.85
Brussels sprouts 6.98
Squash 7.22
Lychee 7.33
Cantaloupe 7.42
Beets 7.96
Artichoke 8.33
Cranberry 8.37
Sesame seeds 8.38
Grapes 8.47
Chicory root 9.61
Pineapple 9.82

A few more vegetables like onions, zucchini, brussel sprouts and squash, but also some fruits.

I know that fruit is generally avoided on keto, but these fruits are the best ones to have: plums, blackberries, cranberries, lychee, cantaloupe.

There’s also the first legume (peanuts), and a few more nuts (coconut and pine nuts).

Vegan Foods That Have Between 10 and 20 Net Carbohydrates Per Serving

These foods will depend on how you react to them. As far as I understand, if you’re very active and perhaps a larger person, you can tolerate a one or two of these per day.

Food Net Carbs
Pistachio nuts 10.21
Swiss chard 10.25
Leek 10.99
Peach 12.11
Soybeans 12.29
Peas 12.65
Vital wheat gluten 13.19
Nectarine 13.76
Tangerine 13.81
Orange 13.83
Lotus root 14.21
Apricot 15.05
Strawberry 15.34
Eggplant 15.82
Parsnip 17.43
Cherry 19.19
Cashew 20.29

Vital wheat gluten and products made from soybean are some of the best protein sources you’ll find on a keto diet.

There’s also a few more fruits that may be acceptable for you.

The Detailed List of Vegan Ketogenic Foods

Below is the complete 80 rows or so of every food listed in the sections above. You can copy it into a spreadsheet if you’d like to play with it.

Most importantly is the serving size column, so that you can see what I took to be a “typical serving size”, which may or may not hold for you.

Food Serving Size Serving size (g) Energy (kcal) Protein (g) Total Lipid (g) Carbohydrate (g) Fiber (g) Net Carbs
Rapini 5 stalks 95 21 3.01 0.47 2.71 2.6 0.11
Kale 2 cup 42 15 1.23 0.63 1.86 1.7 0.16
Watercress 10 sprigs 25 3 0.57 0.03 0.32 0.1 0.22
Radish 2 large 18 3 0.12 0.02 0.61 0.3 0.31
Flaxseed 2 tbsp 20.6 110 3.77 8.68 5.95 5.6 0.35
Ginger 1 tsp 2 2 0.04 0.01 0.36 0 0.36
Arugula 1 cup 20 5 0.52 0.13 0.73 0.3 0.43
Water spinach 1 cup 56 11 1.46 0.11 1.75 1.2 0.55
Olive 5 small 16 19 0.13 1.74 0.97 0.3 0.67
Mustard greens 1 cup 56 15 1.6 0.24 2.62 1.8 0.82
Bok choy 1 cup 70 9 1.05 0.14 1.53 0.7 0.83
Garlic 1 clove 3 4 0.19 0.01 0.99 0.1 0.89
Celery 1 stalk 64 9 0.44 0.11 1.9 1 0.9
Raspberry 10 berries 19 10 0.23 0.12 2.27 1.2 1.07
Asparagus 4 spears 60 13 1.44 0.13 2.47 1.2 1.27
Bamboo shoot 1 shoot 144 17 2.2 0.32 2.76 1.4 1.36
Seaweed (dried) 1 tbsp 7 20 4.02 0.54 1.67 0.3 1.37
Hemp seeds 3 tbsp 30 166 9.47 14.62 2.6 1.2 1.4
Collard greens 2.5 cup 85 25 3 0.5 5 3 2
Pecans 0.5 cup 49.5 342 4.54 35.63 6.86 4.8 2.06
Lettuce (red leaf) 0.5 head 154.5 20 2.05 0.34 3.49 1.4 2.09
Turnip greens 1 cup 55 18 0.82 0.17 3.92 1.8 2.12
Green bean 10 beans 55 17 1.01 0.12 3.83 1.5 2.33
Chia seeds 3 tbsp 30 146 4.96 9.22 12.64 10.3 2.34
Avocado 1 avocado 136 227 2.67 20.96 11.75 9.2 2.55
Brazil nut 0.5 cup 66.5 438 9.52 44.62 7.81 5 2.81
Cabbage 1 cup 89 22 1.14 0.09 5.16 2.2 2.96
Cauliflower 1 cup 107 27 2.05 0.3 5.32 2.1 3.22
Macadamia nut 0.5 cup 67 481 5.3 50.77 9.26 5.8 3.46
Broccoli 1 cup 91 31 2.57 0.34 6.04 2.4 3.64
Lemon 1 medium 58 17 0.64 0.17 5.41 1.6 3.81
Okra 8 pods 95 31 1.83 0.18 7.08 3 4.08
Walnut 0.5 cup 58.5 383 8.91 38.15 8.02 3.9 4.12
Cucumber 0.5 cucumber 150.5 23 0.98 0.17 5.46 0.8 4.66
Hazelnut 0.5 cup 67.5 424 10.09 41.01 11.27 6.5 4.77
Green bell pepper 1 large 164 33 1.41 0.28 7.61 2.8 4.81
Spinach 1 bunch 340 78 9.72 1.33 12.34 7.5 4.84
Almonds 1/2 cup 54 313 11.42 26.96 11.64 6.8 4.84
Guava 1 fruit 55 37 1.4 0.52 7.88 3 4.88
Tomato 1 large 182 33 1.6 0.36 7.08 2.2 4.88
Carrot 1 large 72 30 0.67 0.17 6.9 2 4.9
Lime 1 lime 67 20 0.47 0.13 7.06 1.9 5.16
Peanuts 0.5 cup 73 414 18.83 35.95 11.77 6.2 5.57
Onion 0.5 onion 75 30 0.82 0.07 7 1.3 5.7
Gourd 1 gourd 178 36 2.14 0.36 7.74 2 5.74
Coconut meat 0.25 coconut 99.25 351 3.31 33.24 15.12 8.9 6.22
Blackberry 1 cup 144 62 2 0.71 13.84 7.6 6.24
Pine nuts 0.5 cup 67.5 454 9.24 46.15 8.83 2.5 6.33
Red bell pepper 1 large 164 43 1.62 0.49 9.89 3.4 6.49
Plum 1 plum 66 30 0.46 0.18 7.54 0.9 6.64
Zucchini 1 large 323 55 3.91 1.03 10.05 3.2 6.85
Brussels sprouts 1 cup 156 56 3.98 0.78 11.08 4.1 6.98
Squash 1 large 323 52 3.91 0.58 10.82 3.6 7.22
Lychee 5 fruits 48 32 0.4 0.21 7.93 0.6 7.33
Cantaloupe 1/8 of melon 102 35 0.86 0.19 8.32 0.9 7.42
Beets 1 beet 100 44 1.68 0.18 9.96 2 7.96
Artichoke 1 large 162 76 5.3 0.24 17.03 8.7 8.33
Cranberry 1 cup 100 46 0.46 0.13 11.97 3.6 8.37
Sesame seeds 0.5 cup 72 413 12.77 35.76 16.88 8.5 8.38
Grapes 10 grapes 49 34 0.35 0.08 8.87 0.4 8.47
Chicory root 1 root 60 43 0.84 0.12 10.51 0.9 9.61
Pineapple 1 slice 84 42 0.45 0.1 11.02 1.2 9.82
Pistachio nuts 0.5 cup 61.5 344 12.4 27.87 16.71 6.5 10.21
Swiss chard 10 leafs 480 91 8.64 0.96 17.95 7.7 10.25
Leek 1 leek 89 54 1.33 0.27 12.59 1.6 10.99
Peach 1 medium 150 58 1.36 0.38 14.31 2.2 12.11
Soybeans 1 cup 180 254 22.23 11.52 19.89 7.6 12.29
Peas 1 cup 145 117 7.86 0.58 20.95 8.3 12.65
Vital wheat gluten 100 g 100 370 75.16 1.85 13.79 0.6 13.19
Nectarine 1 large 156 69 1.65 0.5 16.46 2.7 13.76
Tangerine 1 large 120 64 0.97 0.37 16.01 2.2 13.81
Orange 1 orange 151 69 1.06 0.32 17.43 3.6 13.83
Lotus root 1 root 115 85 2.99 0.12 19.81 5.6 14.21
Apricot 1 cup 165 79 2.31 0.64 18.35 3.3 15.05
Strawberry 10 large 270 86 1.81 0.81 20.74 5.4 15.34
Eggplant 1 eggplant 548 137 5.37 0.99 32.22 16.4 15.82
Parsnip 1 cup 133 100 1.6 0.4 23.93 6.5 17.43
Cherry 1 cup 138 87 1.46 0.28 22.09 2.9 19.19
Cashew 0.5 cup 68.5 393 10.49 31.75 22.39 2.1 20.29

A vegan ketogenic diet is impressive because it’s not easy to follow. Hopefully this food list will help you succeed.

Good luck.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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