High Fat Low Carb Foods: The Complete List for Keto and Low-Carb Diets

You’re building a shopping list and need to know exactly which foods to buy. High fat low carb foods form the foundation of keto and other low-carb eating approaches, and getting clear on which options are genuinely low in carbs versus which ones only seem that way saves you from tracking mistakes that knock you out of ketosis. Low carb high fat foods span every food category, from dairy to meat to nuts to oils, and knowing the specifics helps you build variety without constant label reading.

Foods high in fat low in carbs are not hard to find, but some require attention to serving size. Nuts are a good example: they’re high in fat, but carbs add up fast if you eat a full cup. Understanding the actual carb counts for each high fat low carb food in your rotation makes the approach sustainable beyond the first two weeks. Foods high in fat and low in carbs fall into predictable categories, and once you’ve internalized the list, meal planning becomes straightforward.

Animal Proteins and Fats

These are your most reliable sources of fat with near-zero carbohydrates:

Beef (fatty cuts): Ribeye steak, 80/20 ground beef, brisket. 0g carbs per serving, 20 to 35g fat per 4oz.
Pork: Bacon, pork belly, pork shoulder. Bacon delivers 3 to 4g fat per slice with 0g carbs. Pork belly runs 40g fat per 4oz serving.
Lamb: Lamb chops and leg of lamb have 18 to 25g fat per 4oz with 0g carbs. One of the most nutrient-dense meats on the list.
Chicken thighs (skin-on): 12 to 15g fat per thigh, 0g carbs. Chicken breast is lower fat and still fine on low-carb, but thighs provide more fat per calorie.
Whole eggs: 5g fat, 0.6g carbs per large egg. The yolk contains all the fat and most of the nutrients.
Sardines and mackerel: 10 to 18g fat per 3oz serving, 0g carbs. One of the best sources of omega-3 fatty acids in the low-carb food category.
Salmon: 10 to 14g fat per 4oz, 0g carbs. Wild-caught Atlantic salmon runs higher in fat than farmed.

Dairy and Eggs

Heavy cream: 5g fat, 0.4g carbs per tablespoon. The highest fat dairy product available.
Butter and ghee: 11 to 12g fat, 0g carbs per tablespoon. Ghee has slightly more fat because the water and milk solids are removed.
Full-fat cream cheese: 5g fat, 0.8g carbs per tablespoon.
Aged hard cheeses: Parmesan, cheddar, Swiss. 7 to 9g fat, 0.5 to 1g carbs per ounce. Avoid processed cheese slices, which have additives that add carbs.
Full-fat sour cream: 5g fat, 1g carbs per 2 tablespoons.
Brie and camembert: 8g fat, 0g carbs per ounce. French soft cheeses are among the highest-fat dairy products.

Plant-Based High Fat Low Carb Options

Avocado: 22g fat, 2g net carbs per medium fruit. The most versatile plant fat on this list.
Macadamia nuts: 21g fat, 1g net carbs per ounce. The lowest-carb nut available.
Pecans: 20g fat, 1g net carbs per ounce.
Brazil nuts: 18g fat, 1g net carbs per ounce, plus a full day’s selenium in two nuts.
Walnuts: 18g fat, 2g net carbs per ounce.
Chia seeds: 9g fat, 1g net carbs per ounce (12g total, 11g fiber).
Coconut: Shredded unsweetened coconut has 18g fat, 2g net carbs per ounce. Coconut cream runs 24g fat, 2g carbs per 2 tablespoons.
Olives: 5g fat, 1g net carbs per 10 large olives.

Oils and Pure Fats

All oils and pure fats contain 0g carbohydrates. Use these for cooking and adding fat to meals:

Olive oil: 14g fat per tablespoon, best for low-heat cooking and dressings.
Avocado oil: 14g fat per tablespoon, high smoke point for high-heat cooking.
Coconut oil: 14g fat per tablespoon, 50% medium-chain triglycerides that metabolize differently than long-chain fats.
MCT oil: 14g fat per tablespoon, zero carbs, rapid absorption makes it popular for adding to coffee on a ketogenic diet.

What to Watch Out For

Several foods appear to be high fat low carb but contain hidden carbs in meaningful amounts:

Cashews: Only 12g fat but 8g net carbs per ounce. Not a low-carb nut.
Peanut butter: Natural peanut butter has 16g fat but 4g net carbs per 2 tablespoons, which is manageable in small servings but adds up fast.
Greek yogurt: Full-fat plain has 5g fat and 4 to 5g carbs per 3/4 cup. The carbs come from lactose. Fine for moderate low-carb, too high for strict keto.
Low-fat processed meat: Turkey slices and deli meats often contain 1 to 3g carbs per serving from added sugars. Check labels.

Bottom line: Build your high fat low carb food list around fatty meats, whole eggs, hard cheeses, avocado, macadamia nuts, and pure oils. These give you fat and satiety with essentially zero carbohydrate impact. Add variety within these categories rather than reaching for borderline foods when you’re starting out.