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Keto Shopping List (With the Carb Count For Every Food)

Keto Shopping List (With the Carb Count For Every Food)

  • September 09, 2020
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For original article click here
Last Updated onOctober 4, 2019

Picture of a Young Lady Shopping With a Green Basket.

Picture of a Young Lady Shopping With a Green Basket.

If you plan to start a ketogenic diet, then you might be feeling some confusion over which foods to eat.

With this in mind, this article provides a keto shopping list featuring the most suitable foods.

You can see the carbohydrate content and net carbs clearly listed for each food.

As a general guide, the upper limit to stay in ketosis is approximately 50g carbohydrate per day (1).

Keto Shopping List

Below you will find a keto diet food list showing a variety of keto-friendly foods along with the number of carbs they contain.

The data is shown in tables spread over ten different categories, which include:

  • Dairy
  • Fruit
  • Meat
  • Nuts
  • Oils and Fats
  • Poultry
  • Seafood
  • Seeds
  • Vegetables
  • Everything else (such as sauces, snacks, and condiments)

About the Carb Count

For all foods, the carb count is per 100g.

‘Total carbs’ refers to the overall amount of carbohydrate in the food.

In contrast, ‘net carbs’ means the amount of non-fiber carbohydrate in the food—the carbs that are digestible.

Some foods can be high in carbohydrate but very low in net carbs (such as cacao), while others can be the opposite.

Sources

Nutrition data and the USDA Food Database are the sources for all nutrition values.

Keto Shopping List With Full Carb Counts For Every Food

Keto Shopping List With Full Carb Counts For Every Food

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Dairy

A Variety of Dairy Foods.

A Variety of Dairy Foods.

Most dairy foods are an excellent choice for a keto diet, but be careful to buy real dairy.

By this, I mean that a yogurt full of added sugar and chocolate rings is not going to be beneficial for health.

Also, while full-fat milk is perfectly healthy food, there is approximately 5g lactose (milk sugars) per 100ml.

With this in mind, don’t go overboard with drinking milk if you are trying to do a ketogenic diet.

For instance, a big glass of milk would be almost half of your daily carb limit.

Food Total Carbs Net Carbs
Butter 0.1 0.1
Cheese (hard – parmesan) 3.2 3.2
Cheese (medium hard – cheddar) 1.3 1.3
Cheese (soft – brie) 0.5 0.5
Clotted Cream 2 2
Cottage Cheese 3.4 3.4
Cream Cheese 4 4
Ghee 0.4 0.4
Greek Yogurt 4 4
Heavy Cream 2.8 2.8
Kefir 5 5
Milk (whole) 5 5
Sour Cream 4 4
Quark 4 4

Full-fat dairy foods are one of the best things you can eat on keto.

Not only are they low in carbohydrate, but they’re also very nutrient-dense and full of beneficial fat-soluble vitamins (2, 3).

Key Point: The best keto dairy foods are butter, cheese, ghee, and heavy cream.

Fruit

Various Low-Carb Berries - Strawberries, Blackberries, Raspberries, Blueberries.

Various Low-Carb Berries - Strawberries, Blackberries, Raspberries, Blueberries.

Technically, you can eat any fruit you want on a ketogenic diet if you’re watching your overall carb intake.

However, it’s better to focus on nutrient-dense, lower sugar fruits which have the least carbohydrate content.

Some good examples are below.

Food Total Carbs Net Carbs
Avocado 9 2
Blackberries 10 5
Blueberries 14.5 12.4
Boysenberries 12.2 6.9
Cloud Berries 8.6 8.6
Cranberries 12.2 7.6
Elderberries 18.4 11.4
Gooseberries 10.2 5.9
Huckleberries 8.7 8.7
Lemon 9.3 6.5
Lime 11 8
Olives (black) 6.3 3.1
Olives (green) 4 1
Raspberries 11.9 5.4
Rhubarb 4.5 2.7
Salmonberries 10.1 8.2
Strawberries 7.7 5.7
Tomatoes 3.9 2.7

As you can see, berries and fatty fruits (avocado and olives) dominate the table.

One of the main things to consider when putting your keto shopping list together is that not all carbs are bad.

This is a common keto mistake people make when adopting the diet, and it is important to remember that carb quality is important.

For instance, rice has approximately 73 grams of net carbohydrate, and it is relatively low in nutrients (4).

On the other hand, avocado, olives, and berries all contain a few carbs, but also a wide range of nutrients.

Key Point: While all fruit can fit in if you carefully monitor carbs, the most keto friendly fruits are avocado, olives, tomatoes, rhubarb, and blackberries.

Meat

A Fatty Cut of Steak (Raw).

A Fatty Cut of Steak (Raw).

There are no real restrictions on the type of meat on a ketogenic diet.

The only exception here would be for processed meats that contain sugars or a marinade.

Red meat is the king when it comes to nutrients, and organic grass-fed meat is great if you can source it.

The reason for this is that it has a slightly more beneficial nutrient profile and higher amounts of omega-3 and conjugated linoleic acid.

Several studies show that both of these nutrients offer benefits for cardiovascular health (5, 6).

However, if you’re on a tight budget, then don’t worry about the type of meat – any is better than none.

Food Total Carbs Net Carbs
Bacon 1.5* 1.5*
Beef – all cuts 0 0
Buffalo 0 0
Ham 0 0
Lamb 0 0
Mutton 0 0
Organ Meats – liver 3.8 3.8
Pork 0 0
Prosciutto 0.3* 0.3*
Salami 3.8* 3.8*
Sausages 0** 0**
Venison 0 0

* Cured meat products such as bacon and salami often contain tiny amounts of sugar.

** Based on 99% meat sausages; be careful as some brands of sausage use significant amounts of flour in their products.

Key Point: Meat generally has no carbs, so it belongs on your shopping list. All meats are perfect ketogenic diet foods.

Nuts

Various Nuts - Macadamia, Almond, Brazil, Walnuts, Hazelnuts and More.

Various Nuts - Macadamia, Almond, Brazil, Walnuts, Hazelnuts and More.

There are many types of nuts to choose from, and not all of them are low in carbs.

In fact, some nuts—such as cashews—have quite a high carbohydrate load.

But all things considered, nuts are a healthy food that belongs on your keto shopping list.

On the downside, they are very energy-dense; 100g of nuts can come to around 700 calories.

With this in mind, don’t go crazy on snacking with nuts—a small handful is easily enough.

Food Total Carbs Net Carbs
Almonds 21.7 9.5
Brazil Nuts 12.3 4.8
Hazelnuts 16.7 7
Macadamia 14.2 5.6
Peanuts 16.1 7.6
Pecans 14 4.4
Pine Nuts 13.1 9.4
Walnuts 13.7 7

All of these nuts are full of important vitamins and minerals, and they taste great.

Key Point: No matter which nuts you buy, you will be gaining health benefits from eating them. However, the ‘most keto’ of these nuts are brazil nuts, pecans, and macadamia.

Oils and Fats

Various Cooking Oils In Glass Bottles.

Various Cooking Oils In Glass Bottles.

Regarding fats and oils, the first thing to remember is that just because a certain food is ketogenic doesn’t make it healthy.

Some of the unhealthiest foods on the planet are ‘keto’ by nature.

For instance, partially hydrogenated trans fats have links to cancer and cardiovascular heart disease (7, 8).

And yes, these foods are ‘ketogenic’ – no carbs in sight! So, again, it’s not just the amount of carbs that matter — it’s the food and nutrient quality.

Given this, here are some of the very best oils and fats that are both ketogenic and healthy.

Food Total Carbs Net Carbs
Avocado Oil 0 0
Butter 0.1 0.1
Coconut Oil 0 0
Extra Virgin Olive Oil 0 0
Ghee 0 0
Goose Fat 0 0
Lard 0 0
Macadamia Nut Oil 0 0
Red Palm Oil 0 0
Tallow 0 0

As shown above, there are no carbs to worry about with fats and oils.

For me, I think the best choices here are extra virgin olive oil, coconut oil, lard, and butter.

If you have money to burn, then ghee and avocado oil are also excellent but pricey options.

Lastly, margarine, trans fats, and industrial vegetable oils are some of the most important foods to avoid on a ketogenic diet.

Key Point: There are many great oils and fats that taste delicious and are also good for you. Butter, coconut oil, and extra virgin olive oil should be the first choices on your shopping list.

Poultry (and Eggs)

Picture of a Roast Chicken Seasoned With Lemon.

Picture of a Roast Chicken Seasoned With Lemon.

While poultry is not quite as nutrient-dense as red meat, it does contain a range of beneficial nutrients, and it is zero carb (9, 10).

Of course, the exception is fried chicken, which is neither ketogenic nor good for health!

As for eggs, they are one of the most nutritious foods on the planet.

Food Total Carbs Net Carbs
Chicken 0 0
Duck 0 0
Eggs 0.8 0.8
Goose 0 0
Turkey 0 0
Quail 0 0

Poultry should be another mainstay on your ketogenic diet shopping list, and I like to eat it once or twice per week.

Eggs have a large number of benefits and if you have any concerns over their cholesterol content, don’t worry.

Dietary cholesterol is very different to plasma cholesterol (the amount in our blood), and it is “no longer a nutrient of concern” (11, 12).

Key Point: Meat generally has no carbs, so any type is fine for your shopping list. All meats are perfect ketogenic diet foods.

Seafood

Two Fillets of Wild Alaskan Salmon.

Two Fillets of Wild Alaskan Salmon.

There are all kinds of different fish and shellfish that are perfect ketogenic foods.

Fish

Here are some of the most common edible fish that you can buy.

Food Total Carbs Net Carbs
Anchovy* 0 0
Bream 0 0
Carp 0 0
Catfish 0 0
Cod 0 0
Flounder 0 0
Haddock 0 0
Halibut 0 0
Herring 0 0
Mackerel* 0 0
Sardines* 0 0
Salmon* 0 0
Swordfish 0 0
Tilapia 0 0
Trout* 0 0
Tuna 0 0

Just to point out the asterisk next to five of these fish — this is for the purpose of identifying the best choices.

All these fish are low in mercury and also contain decent amounts of omega-3 fatty acids (13, 14).

Shellfish and Other Seafood

Unlike fish, shellfish and other sea creatures do contain carbs—but only in minimal amounts.

Shellfish are also full of nutrients, and they are some of the healthiest foods you can eat.

Food Total Carbs Net Carbs
Abalone 6 6
Clams 2.6 2.6
Cockles 4.7 4.7
Crab 0 0
Eel 0 0
Lobster 0.5 0.5
Mussels 3.7 3.7
Octopus 2.2 2.2
Oysters 3.9 3.9
Scallops 0.8 0.8
Sea Squirt 2.2 2.2
Shrimp 0.9 0.9
Squid 3.1 3.1

Key Point: All seafood tends to be incredibly nutritious—try to include it on your keto grocery list.

Seeds

Various Edible Seeds In White Bowls - Includes Chia and Flaxseed.

Various Edible Seeds In White Bowls - Includes Chia and Flaxseed.

Seeds are interesting in that they contain large amounts of fat, but also a high amount of carbohydrate.

However, as you can see from the table below, the majority of the carbs are from fiber and non-digestible.

Food Total Carbs Net Carbs
Chia Seeds 43.8 6.1
Flaxseed 28.9 1.6
Hemp Seeds 12 5
Pumpkin Seeds 17.8 14.9
Sesame Seeds 23.4 11.6
Sunflower Seeds 20 11.4

Don’t feel like you have to include seeds on your keto shopping list.

They are reasonably healthy food that can help with meeting nutrient requirements, but they’re not necessary.

Key Point: Seeds are high in fat and contain a large amount of fibrous carbohydrate. On the negative side, they aren’t the tastiest of ketogenic foods.

Vegetables

Leafy Green Vegetables In a White Bowl.

Leafy Green Vegetables In a White Bowl.

There are hundreds of vegetables that are suitable for a keto diet.

One of the first that comes to mind is zucchini, especially considering it’s the base vegetable for the infamous zoodles.

Generally speaking, it’s best to emphasize leafy greens as they contain minimal amounts of carbohydrate. In addition, leafy greens are extremely nutrient-rich — especially foods such as spinach and seaweed (15, 16).

While starchy vegetables such as potatoes and sweet potatoes do offer valuable nutrients, they are simply too high in carbohydrate for a ketogenic diet.

Food Total Carbs Net Carbs
Artichoke 10.5 5.1
Asparagus 3.9 1.8
Beets 13 9.2
Bell Pepper 6.3 4.2
Bok Choy 2.2 1.2
Broccoli 7 4
Brussels Sprouts 9 5
Cabbage 5.8 3.3
Carrot 10 7
Cauliflower 5.3 2.8
Celery 3 1
Chives 4.4 1.9
Cucumber 3.6 3.1
Eggplant 6 3
Garlic 33.1 31
Green Onion 7.3 4.7
Kale 10 8
Kohlrabi 6.2 2.6
Leek 14.2 12.4
Mushrooms (white) 3.3 2.3
Napa Cabbage 3.9 2.6
Okra 7 3.8
Radish 3 2
Romaine Lettuce 3.3 1.2
Red Onion 9 7
Rutabaga 8 5
Spaghetti Squash 6.5 5.1
Spinach 3.6 1.4
Turnip 6.4 4.6
Yellow Onion 9 7
Zucchini 3 2

Overall, most vegetables are low in net carbs and suitable for your grocery list.

However, if you want to stay in ketosis, then limit the amount of higher carb veggies such as carrots and onions.

Key Point: While there’s a range of veggies that qualify as keto-friendly groceries, some offer more health benefits than others. Leafy greens are among the best low carb vegetables.

Condiments / Sauces / Snacks

A Glass Jar of Peanut Butter With a Knife Taking Some Out.

A Glass Jar of Peanut Butter With a Knife Taking Some Out.

As many of these foods are commercial products, keep in mind that the nutrition values may change depending on the brand.

However, providing you read the labels to confirm the ingredients, they are still relatively healthy foods to put on your keto grocery list.

While it is true that most of these are processed foods, we can still class them as ‘clean’ foods.

On the negative side, some peanut butter and dark chocolate brands use harmful additives in their products.

So once more, be careful to read the ingredients label if it’s a brand you don’t know well.

Food Total Carbs Net Carbs
Almond Butter 21.2 17.5
Beef Jerky 0* 0*
Cacao Nibs 35.7 3.6
Cacao Powder 57.9 24.7
Coconut Chips 25 7
Dark Chocolate (85% – Vivani) 35.7 21.4
Kimchi (commercial) 7 6.2
Peanut Butter (chunky style) 22 14
Pork Rinds (Pork Crackling) 0 0
Salsa 7 6
Sauerkraut 5 2
Tamari Soy Sauce 6 5
Tomato Paste 19 15
Whey Protein 17.6 14.1
Wholegrain Mustard 10 10

*Beef jerky contains zero carbs providing you buy a quality product — look for 100% beef with only added seasoning.

As for the rest of these foods, they are all perfectly acceptable for a ketogenic diet in their standard serving sizes.

Key Point: A keto shopping list has room for condiments, sauces, and snacks. However, check the ingredients list carefully for unnecessary additives.

A Strict Keto Diet Food List

The above shopping list contains a wide range of different foods, some of which can quickly become too high in carbohydrate.

For those who are not so good at moderation (or measuring food), the following 101 foods on this ‘strict keto diet food list’ contain less than 10g of total carbohydrate per 100g.

While this 10% limit isn’t strictly necessary, this resource aims to provide you with a list of definite ketogenic foods at a glance.

Animal Fats and Cooking Oils

Name of Food Carbohydrate Fat Protein
1. Avocado Oil 0 100 0
2. Butter 0.1 81.1 0.9
3. Coconut Oil 0 100 0
4. Extra Virgin Olive Oil 0 100 0
5. Ghee 0 99.5 0
6. Goose Fat 0 100 0
7. Lard 0 100 0
8. Macadamia Oil 0 100 0
9. Red Palm Oil 0 100 0
10. Tallow 0 100 0

Condiments and Sauces

Condiments In Small Glass Dishes - Mustard, Salsa and Garlic Sauce.

Condiments In Small Glass Dishes - Mustard, Salsa and Garlic Sauce.

Name of Food Carbohydrate Fat Protein
11. Apple Cider Vinegar 0.9 0 0
12. Hot Sauce (sugar-free) 0 (per serving) 0 0
13. Kimchi 3.6 0 1.8
14. Mayonnaise 0.6 75 1
15. Mustard 5 4 4.4
16. Parmesan Cheese 4.1 29 38
17. Pesto 5 50 18
18. Sauerkraut 4.3 0.1 0.9
19. Soy Sauce / Tamari 4.9 8 0.6

Dairy

Name of Food Carbohydrate Fat Protein
20. Blue Cheese 2.3 29 21
21. Camembert Cheese 0.5 20 24
22. Cheddar Cheese 1.3 33 25
23. Clotted Cream 2.3 63.5 1.6
24. Cottage Cheese 3.4 4.3 11
25. Greek Yogurt 3.3 5.3 7.3
26. Heavy Cream 2.8 37 2.1
27. Quark 3.5 0.2 11.5
28. Sour Cream 2.9 20 2.1
29. Whole Milk 4.8 3.3 3.2

Fish

A Large Fillet of Salmon Served Alongside Lettuce and a Lemon Half.

A Large Fillet of Salmon Served Alongside Lettuce and a Lemon Half.

Name of Food Carbohydrate Fat Protein
30. Anchovies 0 4.8 20.4
31. Croaker 0 3.2 17.8
32. Flounder 0 1.9 12
33. Haddock 0 0.6 20
34. Herring 0 9 18
35. Mackerel 0 25 19
36. Plaice 0 1.2 18.8
37. Salmon 0 13 20
38. Sardines 0 9 23
39. Trout 0 6 20

Fruit

Name of Food Net Carbs Fat Protein
40. Avocado 2.0 15 2
41. Bell Peppers 2.9 0.2 0.9
42. Blackberries 5.0 0.5 1.4
43. Boysenberries 6.9 0.3 1.1
44. Eggplant (Aubergine) 2.3 0.1 0.8
45. Olives 2.8 11 0.8
46. Raspberries 5.0 0.7 1.2
47. Rhubarb 2.7 0.2 0.9
48. Starfruit 4.2 0.3 1.0
49. Tomatoes 2.7 0.2 0.9

Herbs and Spices

A Bunch of Rosemary Sprigs.

A Bunch of Rosemary Sprigs.

Firstly, herbs and spices offer a burst of flavor to your dishes. They also provide additional benefits through their high polyphenol content.

Since we only need a pinch of each herb/spice in our cooking, they contain trace amounts of each macronutrient.

Here are ten great options;

  • 50. Basil
  • 51. Cinnamon
  • 52. Cloves
  • 53. Curry Powder
  • 54. Ginger
  • 55. Oregano
  • 56. Rosemary
  • 57. Sage
  • 58. Thyme
  • 59. Turmeric

Meat and Protein

Name of Food Carbohydrate Fat Protein
60. Bacon 0 40 13
61. Beef (85% lean) 0 15 29
62. Beef Liver 3.9 3.6 20.4
63. Chicken (w/ skin) 0 9 21
64. Chicken Liver 1 4.8 16.9
65. Duck 0 28 19
66. Eggs 1.1 11 13
67. Kidney 0.3 3.1 17.4
68. Lamb (ground) 0 23 17
69. Pork (chops) 0 14 24

Nuts and Seeds

Mixed Nuts - Almonds, Hazelnuts, Brazil Nuts and Walnuts.

Mixed Nuts - Almonds, Hazelnuts, Brazil Nuts and Walnuts.

Name of Food Net Carbs Fat Protein
70. Almonds 9.5 49 21
71. Brazil Nuts 4.8 66 14
72. Chia Seeds 6.1 31 17
73. Flaxseeds 1.6 42 18
74. Hazelnuts 7 61 15
75. Hemp Seeds 5 43.9 33
76. Macadamia 5.6 76 8
77. Peanuts 7.6 49 26
78. Pecans 4.4 72 9
79. Pine Nuts 9.4 68 14
80. Walnuts 7 52 12

Seafood

Name of Food Carbohydrate Fat Protein
81. Abalone 6 0.8 17.1
82. Clams 5.1 1.9 25.5
83. Crab 0 1.2 19
84. Lobster 0 0.9 19
85. Mussels 3.7 6.1 15
86. Octopus 2.2 1 14.9
87. Oysters 3.9 2.5 7
88. Scallops 2.4 0.8 16.8
89. Shrimp 0.9 1.7 20.3
90. Squid 3.1 1.4 15.6

Vegetables

Name of Food Carbohydrate Fat Protein
91. Asparagus 3.9 0.8 2.2
92. Beet Greens 5.5 0.2 2.6
93. Bok Choy 2.2 0.2 1.5
94. Cauliflower 5 0.3 1.9
95. Green Beans 7 0.1 1.8
96. Mushrooms 3.3 0.3 3.1
97. Mustard Greens 4.7 0.4 2.9
98. Radish 3.4 0.1 0.7
99. Spinach 3.6 0.4 2.9
100. Swiss Chard 3.7 0.2 1.8
101. Watercress 1.3 0.1 2.3

Final Thoughts

All in all, the majority of healthy foods can easily fit into a ketogenic diet plan.

While there’s a big difference between a good and a bad keto plan, if you stick to this list of foods then you’ll be on the right track for nutritional ketosis.

For original article click here

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