Which foods are high in ketones? Understanding ketosis and the ketogenic diet

October 13, 2025 •

4 min read

When your body enters the metabolic state of ketosis, it shifts from burning carbohydrates to burning fat for energy, producing molecules called ketones. The key question isn't “which foods are high in ketones?” because no foods contain them naturally; instead, the focus is on eating a diet of high-fat, low-carb foods that force your body to produce its own ketones.

Quick Summary

A ketogenic diet focuses on high-fat, low-carb foods to shift the body's primary energy source from glucose to fat, leading to the production of ketones. This metabolic state, known as ketosis, relies on specific food groups including healthy fats, moderate protein, and non-starchy vegetables to sustain.

Key Points

Ketones are not in foods: Your liver produces ketones from fat when carbohydrate intake is low; they are not an ingredient you can buy off a shelf.
Fat is your primary fuel: The ketogenic diet is very high in healthy fats, which are essential to sustain ketone production for energy.
MCTs speed up ketone production: Medium-chain triglycerides (MCTs), especially from coconut oil, are quickly converted into ketones by the liver, helping initiate ketosis.
Beware of protein intake: Moderate protein consumption is necessary, but excessive amounts can be converted into glucose, disrupting ketosis.
Limit starchy carbs: To maintain ketosis, you must severely restrict carbs, avoiding grains, sugary foods, and starchy vegetables.
Focus on whole foods: The best ketogenic foods are whole, unprocessed items like fatty fish, avocados, leafy greens, eggs, and nuts.

Demystifying the Ketogenic Process: The Truth About Ketones

Many people search for a food list containing ketones, but this is a common misunderstanding. Ketones are not a nutrient found in food; they are an energy molecule produced by your liver during a state of ketosis. This occurs when carbohydrate intake is severely restricted, forcing the body to burn fat for fuel instead of glucose. Therefore, a successful ketogenic diet isn't about eating ketones, but about eating the right combination of fats, proteins, and low-carb foods to signal your liver to start producing them.

The Role of Fat in Ketone Production

On a ketogenic diet, fat becomes the primary macronutrient, often accounting for 70-80% of daily calories. The type of fat consumed matters significantly for both health and efficient ketone production. Not all fats are equal, and some are more effective at inducing ketosis than others.

Medium-Chain Triglycerides (MCTs)

MCTs are fats found in coconut oil that are rapidly absorbed and converted into ketones by the liver, providing a quick energy boost.

Coconut Oil: A major source of MCTs, particularly lauric acid, which produces a sustained level of ketosis.
MCT Oil: A concentrated supplement often derived from coconut oil, it can be added to coffee or other foods to increase ketone levels more effectively than coconut oil alone.

Healthy Monounsaturated and Polyunsaturated Fats

These fats are cornerstone to a healthy ketogenic lifestyle, supporting overall well-being while fueling ketosis.

Avocados and Avocado Oil: Rich in monounsaturated fats and potassium, avocados are a staple for promoting a healthy heart.
Extra Virgin Olive Oil: High in monounsaturated fats and antioxidants, it's ideal for dressings and low-heat cooking.
Nuts and Seeds: Excellent sources of both monounsaturated and polyunsaturated fats. Options like macadamia nuts, almonds, walnuts, chia seeds, and flaxseeds are low in net carbs and packed with fiber.
Fatty Fish: Salmon, mackerel, sardines, and other fatty fish are rich in anti-inflammatory omega-3s, which also support metabolic health.

Protein and Low-Carbohydrate Foods

While fat is dominant, protein and specific low-carb foods are also essential for a balanced and sustainable keto diet. Too much protein can be converted to glucose, potentially hindering ketosis, so moderate intake is recommended.

Moderate-Protein Sources

Meat and Poultry: Grass-fed beef, pork, chicken, and turkey are excellent, carb-free sources of protein.
Eggs: A versatile and nutritious food, with whole eggs containing healthy fats and essential nutrients.
Full-Fat Dairy: Unprocessed cheeses, butter, and cream are good sources of fat and protein. It's important to choose full-fat versions, as low-fat products often contain added sugars and carbs.

Low-Carb Vegetables and Fruits

These provide vital vitamins, minerals, and fiber without a high carb load, and are far superior to starchy alternatives.

Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage can be used as a substitute for carb-heavy foods like rice or potatoes.
Leafy Greens: Spinach, kale, and lettuce are very low in carbs and packed with nutrients.
Berries: Small portions of berries like raspberries, blackberries, and strawberries can be enjoyed due to their lower net carb count and high fiber content.
Avocado and Olives: Though botanically fruits, they are high in fat and low in net carbs, fitting perfectly into a ketogenic diet.

Ketogenic-Friendly vs. High-Carb Foods

This table outlines the difference between foods that promote ketosis and those that inhibit it due to their high carbohydrate content.


Ketogenic-Friendly Foods	High-Carbohydrate Foods to Avoid
Healthy Fats: Olive oil, coconut oil, avocado oil, grass-fed butter, MCT oil	Grains: Bread, pasta, rice, oatmeal, cereals
High-Fat Proteins: Fatty fish (salmon), grass-fed beef, eggs, poultry with skin	Sugary Foods: Soda, fruit juice, candy, ice cream
Dairy: Full-fat cheese, heavy cream, full-fat Greek yogurt	Starchy Vegetables: Potatoes, sweet potatoes, corn, winter squash
Nuts & Seeds: Almonds, macadamia nuts, walnuts, chia seeds, flaxseeds	High-Sugar Fruits: Bananas, grapes, apples, mangoes
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, asparagus	Legumes: Beans, lentils, chickpeas
Low-Carb Fruits: Berries (in moderation), avocado, olives	Processed Oils & Fats: Margarine, seed oils (canola, soybean)

Beyond Food: Optimizing Ketosis

While your food choices are the most critical factor, other lifestyle elements can support ketosis. Staying adequately hydrated is key, as is managing stress and ensuring you get enough electrolytes, especially during the initial adaptation phase. For some, incorporating exogenous ketone supplements can provide a short-term boost, though they do not replace the metabolic benefits of nutritional ketosis. Consulting with a healthcare professional before starting any highly restrictive diet is always recommended.

Conclusion: Making Informed Ketogenic Choices

In summary, the search for which foods are high in ketones? is misguided because ketones are an internally produced fuel, not an ingested nutrient. The correct approach is to select foods that force the body into a state of nutritional ketosis. By prioritizing healthy fats from sources like avocados and coconut oil, moderate protein from meat and fish, and low-carb vegetables, you can effectively train your metabolism to burn fat for energy. This shift not only supports the goals of a ketogenic diet but also encourages a focus on whole, nutrient-dense foods. For more insight into the types of fats to emphasize, refer to Harvard T.H. Chan School of Public Health's nutritional guidance on fats.

Frequently Asked Questions

No, foods do not contain ketones. Ketones are molecules produced by the liver when the body uses fat for energy, a process called ketosis. A ketogenic diet involves eating foods that promote this internal ketone production, not consuming external ketones.

On a ketogenic diet, fat is the primary macronutrient, providing the body with the fuel it needs. The liver breaks down dietary fat and body fat into ketones, which are then used as the main energy source, replacing glucose from carbohydrates.

Coconut oil contains medium-chain triglycerides (MCTs), which are absorbed and transported directly to the liver. There, they are rapidly converted into ketones, making coconut oil a highly effective food for boosting ketone levels.

Most fruits are too high in sugar to be included in a strict keto diet. However, small portions of low-carb, high-fiber berries like raspberries, blackberries, and strawberries can be consumed in moderation.

Net carbs are the total carbohydrates in a food minus the grams of dietary fiber. On a ketogenic diet, many people focus on keeping their net carb count low because fiber is indigestible and does not affect ketosis.

For most ketogenic diets, fat intake should make up 70-80% of your total daily calories. This translates to a high quantity of fat, but it's essential for achieving and maintaining ketosis.

Good sources of protein for a ketogenic diet include meat, poultry, eggs, and fatty fish. It is important to consume moderate protein to avoid converting excess protein into glucose, which can hinder ketosis.

Yes. Starchy vegetables such as potatoes, sweet potatoes, corn, and most winter squash are high in carbs and should be limited or avoided. Non-starchy vegetables like leafy greens, broccoli, and cauliflower are excellent choices.