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The Keto Shopping List

The food you keep in your home is important. It is your tool to which makes the many health benefits associated with keto – possible. There are a few restrictions on the ketogenic diet. But EVEN SO, there are enough options to keep the diet fresh AND fulfilling. Below you will find our keto shopping list that will help make your next trip to the grocery store faster. And, to help with your decision making process, I’ve added in Net Carbs (NC) and Total Fat (F) to each item on the list.

As a general rule of thumb, most keto researchers recommend staying below 20g of carbs per day and keeping sugar as close to zero as possible. If you have no idea what you are doing, 20g should almost always do the trick. At the very least, you should be staying below 50g of carbs per day. The exact number to maintain ketosis varies from person to person. Some people are able to tolerate a higher amount of carbs and stay above a .5 mM blood ketone reading.

Also, keep in mind; Unless your goal is to build muscle, protein should be consumed in moderation for weight loss.

Common Macro Nutrient Ratios for Ketogenic Diet:

  • 65-80% Fat
  • 15-30% Protein
  • 5-10% Carbs

So, what can you fill up the shopping cart with? Boom…

The Keto Shopping List

This keto shopping list with fat and net carbs can be used to assist you on your next trip to the grocery store.

Download Link

Keto Shopping List PDF

The Chart Version

Below, you will find a longer and searchable version of the keto shopping list.

All Net Carbohydrate and Total Fat amounts are per 100g of the particular food unless otherwise stated. 

Vegetables

VegetablesNet Carbs (g)Fat (g)
Asparagus2.1
Broccoli6.5
Brussel Sprouts5.3
Cabbage3.1
Cauliflower3.3
Celery16
Cucumber3.1
Kale81
Lettuce2.2
Mushrooms3.3
Onions7.1
Pepper62
Radish2.1
Spinach1.4
Zucchini2.3

Canned Foods

Canned FoodsNet Carbs (g)Fat (g)
Olives.515
Pickles1.2
Sardines011
Tuna Packets0.5

Drinks

DrinksNet Carbs (g)Fat (g)
Almond Milk (1 cup)03
Bone Broth.6.5
Boullion.6.5
Coffee00
Tea.40

Meat / Protein

Meats / ProteinNet Carbs (g)Fat (g)
Bacon142
Chicken Thighs08
Crab Meat02
Deli Meat232
Eggs111
Flounder02
Grass-Fed Beef06
Ham26
Lobster11
Mackerel025
Oysters413
Pepperoni044
Salami226
Salmon013
Sausage227
Shrimp.2.3
Steak019
Summer Sausage238
Tilapia03
Tofu25
Tuna06
Mussels74.5
Veal08

Flour / Powders

Flours / PowdersNet Carbs (g)Fat (g)
Almond Flour17
Coconut Flour17
Protein Powder31
Psyllium Husk11

Fruit

FruitNet Carbs (g)Fat (g)
Avocado215
Tomatoes3.2
Raspberries5.7
Blackberries6.7
Strawberries6.3
Lemons 6.2
Limes8.2
Blueberries12.3
Cranberries7.1

Condiments

CondimentsNet Carbs (g)Fat (g)
Mayonaise.110
Mustard.3.5
Olive Oil014
Himalayan Salt00
MCT Oil014
Balsamic Vinegar30
Coconut Oil014
Flaxseed Oil014
Hot Sauce00
Ranch Dressing18

Snacks

SnacksNet Carbs (g)Fat (g)
Almond Butter956
Almonds1049
Brazil Nuts466
Cheese Crisps533
Dark Chocolate3043
Macadamia Nuts576
Peanut Butter1353
Peanuts749
Pistachios2156
Pork Rinds031
Pumpkin Seeds3619
Sunflower Seeds1151
Walnuts765
Pecans472

Dairy

DairyNet Carbs (g)Fat (g)
American Cheese432
Blue Cheese229
Butter (1 tbs)012
Cheddar Cheese133
Colby Jack Cheese232
Cream Cheese434
Ghee (1 tbs)013
Heavy Cream111
Parmesan Cheese429
Provolone Cheese227
Sour Cream320
String Cheese421
Swiss Cheese528
Cottage Cheese34
Mozzarella Cheese317

Sweeteners

SweetenersNet Carbs (g)Fat (g)
Monk Fruit (1 tsp/.5g).50
Stevia (1 g)10
Xylitol (2 tsp/8g)80

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