5 Nutrient Dense Whole Foods that are Keto-Friendly

The CDC has long emphasized a diet that is full of nutrient-dense whole foods, high in nutritional value, and low in sugar and unhealthy fats.

But these days, with so much scaremongering on social media about the types of foods you should be eating and what you should be avoiding, it can be hard to find the truth about what is and isn’t good for you.

That being said, some nutritionally dense foods can be highly beneficial when added to your keto diet to help you boost your health and support a healthy lifestyle and weight.

Hello and welcome to Fearlessly Holistic.

My name is Irma and I want to share my journey to improved health by eating whole foods, moving my body and eliminating stress as much as possible. It is my hope to inspire you to make daily changes.

Why? Because eating fresh, seasonal food and getting some sunshine is the best way to increase longevity. But you do not want just a long life. You want a quality long life.

I like to focus on simple concepts and moving forward one step at a time for sustained progress. If that sounds good to you, then be sure to sign up for my weekly newsletter of tips for Keto/low carb eaters. Get a FREE Keto Food List, Quick Start Guide, and Sample Meal Plan for signing up.

My blog posts are my opinion and the results of things that I have tried that either worked for me or didn’t. My opinions are for informational purposes only and are not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. As well, there may be affiliate links in this post. Read more here.

Our ancestors never had a problem figuring out which foods were healthy, because back then pretty much everything was healthy.

These days with all the processed and fast foods out there, it can be tricky to know what is good food to eat.

Truly healthy foods do not usually come deep-fried, battered, or from a drive-thru window.

The easy answer is:

  • If you can grow it in your backyard or in a pot on your patio, it is probably safe and healthy.
  • And if you go to the store and get meat/fish/seafood that is plain, well that is a fairly safe bet as well.

Here are few other items that are also beneficial for most people and can boost your immune system at the same time.

Black Garlic

Black garlic is a keto-friendly food that is FDA-certified and hosts many benefits for your health.

From containing 13 more antioxidant properties than fresh garlic, black garlic can help boost immunity, reduce fat and blood sugar, and reduce cholesterol and blood pressure.

You can enjoy this superfood as a snack or use it in your cooking as you would regular garlic to enjoy its many health benefits.

Fermented Foods

Fermented foods have been around for hundreds of years and are a method of preserving food to extend its lifespan and nutritional value.

This type of food provide your body with probiotics and can help maintain a healthy gut by introducing microorganisms to boost digestion. Not only are these fermented foods antioxidant, anti-fungal, antimicrobial, and anti-inflammation, making them one of the best foods for you to eat, but they taste good, too.

Fermented foods include kombucha, kimchi, sauerkraut and kefir, to name a few. Read my post on Foods That Improve Gut Microbiome for more information.

Oily Fish

Everyone knows that oily fish is an excellent source of omega-3, which our bodies need to build and maintain a healthy body.

But oily fish has so many other benefits, too. They are high in protein and often an alternative to red meat and packed with vitamin D, selenium, and some vital B vitamins.

Oily fish include salmon, mackerels, sardines, fresh tuna, and trout.

5 nutrient dense whole foods that are also keto friendly
PIN IT!! 5 Nutrient Dense Whole Foods that are also Keto-Friendly


Winter squash is high in many different vitamins and is a keto-friendly vegetable. Spagetti squash is one of the most popular keto veggies.

Firstly, squash is packed with vitamin C and antioxidants, which are great for all-round health, and carotenoids, which are good for reducing blood pressure and inflammation.

Also, a good quality diet featuring winter squash can provide some protection against cancers and help improve skin and hair.


When it comes to fruit, most are too high in carbs to be included in a keto diet, except for berries.

Some berries are keto-friendly, lower in calories than some other fruits, and packed with vitamins and minerals to help you boost your health.

  • Raspberries and strawberries, for example, are low in carbs but high in fiber.
  • Blueberries and blackberries aren’t as low in carbs and should be eaten in moderation.

That being said, a cup of fresh berries daily can boost your magnesium, potassium, fiber, and Vitamins C and K.

Berries are also a major player in keeping us young looking.

Read my post on Anti Aging Foods for more information on how anti-oxidants fight free radicals. Free radicals cause wrinkles and pre-mature aging.


These superfoods can help you boost your health quickly regardless of which type of diet you are sticking to.

Eating well includes:

  • Fresh, seasonal fruit and veg where possible
  • Grass fed or pastured meats, oily fish,
  • And fermented foods, can boost your health and nutrition.

The best part of Keto is how much more efficiently your body works when you give it proper fuel.

Our ancestors lived long in harsh conditions…certainly long enough to populate the world…on a clean diet of meat, fish and seasonal produce. The were taller than people are today, and had perfect teeth without the help of dentists.

Fermented foods kept them healthy. Berries helped them heal faster.

Holism targets overall wellness, and when we are well, we only get better with age.

Please share this post with anyone who can benefit from it. Sharing is caring!

And follow me on Pinterest!

Here’s to our health!

-Irma 🙂

5 Nutrient Dense Whole Foods that are Keto-Friendly

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