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Ketogenic Diet Foods Shopping List

Ketogenic Diet Foods Shopping List

  • September 27, 2020
  • by

For original article click here
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Starting out on a ketogenic diet, but are not sure what you can eat or where to start shopping? Don’t worry, we have you covered.

Check out our infographic or scroll down and read all about it below the infographic.

Before you start shopping, you may want to clear out your pantry of all the sugar laden and processed foods.

Check all the labels on all your food items to see how much added sugar and how much carb they contain. If you don’t normally study food labels, you may be shocked at what you find.

If you would like a reminder of the foods you should be eating on a low carb diet and the amounts you should be eating, then have a browse at our Ketogenic Diet Foods Checklist.

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Ketogenic Diet Foods Shopping List

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Ketogenic Diet Shopping List

Courtesy of Essential Keto

Here is the in depth ketogenic diet foods shopping list based on the infographic above.

Ketogenic Diet Foods Shopping List

Meat, fish and poultry

These protein sources, except for eggs, all have zero carbs. But remember protein is both ketogenic and anti-ketogenic, so when you eat too much protein it behaves like a carb.

  • All Red Meat
  • Chicken
  • Turkey
  • Pork
  • Veal
  • Lamb
  • Fowl (duck, goose, hen, quail)
  • Organ Meats (tongue brains, liver, heart, and kidneys)
  • Game Meats (ostrich, venison, caribou, bison, and elk)
  • Exotic Meats (such as ostrich and emu)
  • Cold Cuts And Ham (read label some have added sugar)
  • Bacon
  • All Fish
  • Eggs – 0.6 gram of carbs

Zero Carb Foods Shopping List

Seafood

Even though some seafood has a low carb content, beware that some are actually quite high.

  • Shrimp – 0 Carbs
  • Crawfish – 0 Carbs
  • Crab – 0 Carbs
  • Lobster – 2 grams per 6 ounces
  • Scallops – 3.9 per 6 ounces
  • Squid – 7 grams per 6 ounces
  • Mussels – 8.4 per 6 ounces
  • Clams – 8.7 grams per 6 ounces
  • Oysters – 12.4 per 6 ounces

Low Carb Seafood

Soy Vegan Protein

Vegan Keto Diet Foods Shopping list

  • Soy Milk – 1.2 grams per cup
  • Firm Tofu – 2.2 grams per 4 ounces
  • Silken Tofu – 3.2 grams per 4 ounces
  • Soybeans – 6.2 grams per 1/2 cup
  • Tempeh – 16 grams per cup
  • Soy Nuts – 2 grams per ½ ounce

Fats and dressings

Fats are what we are lacking and want to eat much more of on a ketogenic diet.

All fats are however not created equally and behave differently when heated.

Stick to the basic fats and when you buy any commercial dressings carefully check the labels for carb count and sugar content.

Fats for a low carb diet

  • Grass fed butter – 0 Carbs
  • Ghee (great for frying) – 0 Carbs
  • Mayonnaise – 0 Carbs
  • All Oils (plant oils are best: olive, avocado, coconut) – 0 Carbs
  • Pure unrefined cold pressed extra virgin coconut oil (Contains Medium Chain Triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat) – 0 Carbs
  • Avocados – 4.8 grams each
  • Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 carb
  • Low carb dressing – depends

Dairy and Non-dairy alternatives

Milk is high carb, so should really be limited on an LCHF diet. Heavy cream however is a great fat and low in net carbs. Be sure to always check labels though.

  • Heavy Whipping Cream – 0.5 to 0.7 grams per tablespoon
  • Half-and-Half – 0.5 to 1 grams per tablespoon
  • Full Fat Sour Cream – 2 grams per 4 tablespoons
  • Plain Full Fat Greek Yogurt – 9 grams per cup
  • Unsweetened Almond Milk – Less than 1 gram per cup

Cheeses

  • Gruyère Cheese – 0.1 grams per 1 ounce
  • Monterey – 0.1 grams per 1 ounce
  • Neufchatel – 0.1 to 0.8 grams per 1 ounce
  • Muenster – 0.3 grams per 1 ounce
  • Edam – 0.4 grams per 1 ounce
  • Fontina – 0.4 grams per 1 ounce
  • Cheddar – 0.5 gram per ounce
  • Gouda – 0.6 grams per 1 ounce
  • Mozzarella – 0.6 grams per 1 ounce
  • Provolone – 0.6 grams per 1 ounce
  • Havarti – 0.7 grams per 1 ounce
  • Ricotta – .8 grams per 1 ounce
  • Parmesan – 0.9 grams per 1 ounce
  • Blue Cheese – 1 gram per 1 ounce

Cheese sources for a keto diet

Nuts and seeds

The carb content of nuts varies a lot. So choose wisely…

Nuts

  • Pecans (2 tbsp. chopped) – 0.6 grams
  • Macadamia Nuts (2 tbsp. chopped) -0.9 grams
  • Hazelnuts (2 tbsp. chopped) – 1 gram
  • Walnuts (2 tbsp. chopped) – 1.1 grams
  • Almonds (2 tbsp. whole) – 1.4 grams
  • Pine Nuts (2 tbsp.) – 1.7 grams
  • Peanuts (2 tbsp.) – 1.8 grams
  • Pistachio Nuts (2 tbsp.) – 3.1 grams
  • Pumpkin Seeds – 5 grams per ounce
  • Sunflower Seeds (2 tbsp.) – 1.5 grams
  • Peanut Butter – 2.4 grams per tablespoon
  • Almond Butter – 3 grams per tablespoon

Vegetables

Even though we count carbs on a ketogenic diet, vegetables are an important source of nutrition and most vegetables that grow above ground has a relatively low net carb value.

  • Alfalfa Sprouts – 0.4 grams per cup
  • Arugula – 0.2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Bell Peppers – 2.3 grams per ½ cup
  • Bok Choy – 0.8 grams per 1 cup/raw
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Celery – 0.8 grams per 1 stalk
  • Chard – 1.8 grams per ½ cup
  • Cherry Tomatoes – 4 grams per cup
  • Chicory Greens – 0.6 grams per ½ cup
  • Collard Greens – 4.2 grams per 1/2 cup
  • Cucumber – 1 gram per ½ cup sliced
  • Daikon – 1 gram per ½ cup
  • Eggplant – 1.8 grams per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • ​Fennel – 3.6 grams per 1 cup
  • Green Onions – 0.1 per 1 tablespoon
  • Hearts of Palm – 0.7 grams per 1 heart
  • Iceberg Lettuce – 0.1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Kale – 2.4 grams per ½ cup
  • Kohlrabi – 4.6 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Onions – 2.8 grams per ¼ cup
  • Parsley – >1 gram per ounce
  • Pumpkin – 2.4 grams per ¼ cup
  • Radicchio – 0.7 grams per ½ cup
  • Radishes – 0.9 grams per 10 pieces
  • Romaine Lettuce – 0.2 grams per ½ cup
  • Sauerkraut – 1.2 grams per ½ cup
  • Spinach – 0.2 grams per ½ cup
  • Summer Squash – 2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Turnips – 2.2 grams per ½ cup

Fruit

The net carb content of most fruits are very high. The best fruits to eat are berries and even they should be eaten in moderation.

  • Limes – 2 grams per 1 ounce
  • Lemons – 2 grams per 1 ounce
  • Red Grapefruit – 9 grams per 1/2 fruit
  • Rhubarb – 1.7 grams per ½ cup
  • Apricots – 5 grams per fruit
  • Raspberries – 5 grams per cup
  • Blackberries – 7 grams per cup
  • Strawberries – 11 grams per cup

Berries for a ketogenic lifestyle

Herbs and spices

All herbs and spices have few carbs. Always check labels though to be sure that no artificial flavorings were added.

Drinks

The best drink is water, but we all get tired of just drinking water, so try these…

Zero carb drinks

  • Water
  • Unsweetened tea
  • Unsweetened coffee
  • Club soda
  • Sugar free sparkling water
  • No-Calorie flavored seltzers
  • Herbal Tea (without added barley or fruit sugars)

Zero carb alcoholic beverages

  • Gin
  • Rum
  • Vodka
  • Whiskey
  • Martini
  • Tequila

For more read our article – 10 Best Keto Drinks Besides Water

Miscellaneous 

Here are a few other items you will need.

I love these shirataki noodles. If you don’t know them, just click through on the picture to discover how you too can have carb free noodles.

  • Shirataki Noodles – 0 Carbs
  • White Vinegar – 0 Carbs
  • Balsamic Vinegar – 0 Carbs
  • Red Wine Vinegar – 0 Carbs
  • Rice Vinegar (seasoned) 3 grams per tablespoon
  • Soy Sauce – 1 gram per tablespoon
  • Mustard – 0 Carbs
  • Unflavored powdered gelatin – 0 Carbs
  • Most Hot Sauces – 0 Carbs
  • Turkey or Beef Jerky – 3 grams per ounce
  • Kale Chips – 8-12 grams per ounce
  • Coconut Flakes – 4 grams per ounce
  • Pickles – 1 gram per pickle

What is next?

Clear out your pantry and stock up on healthy keto approved foods.

For great meals you’ll want to check out our meal ideas here.

Or get started with this kick start program from Perfect Keto.

Noline

 

Noline is a chartered accountant and therapeutic reflexologist who converted to the keto lifestyle after losing 55 pounds without counting calories or starving herself. She is a student of Professor Tim Noakes and the Nutrition Network and feels compelled to share the low carb lifestyle with as many people as possible. She does this at Essential Keto where she shares resources, recipes and her experiences, whilst working on losing that last 10 pounds.

For original article click here

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