The Keto Diet Shopping List (Great For Beginners and Intermediates Alike)
It’s official – Keto is the newest diet craze sweeping the nation. And with a focus on eliminating carbs and sugar from your diet, as well as promises of numerous metabolic benefits such as improved metabolism, better skin, and rapid weight loss, it’s no surprise.
But there’s a LOT of information out there, and many beginners just want to get the short and dirty of it. So, I thought I would provide it. Below you’ll see a list of some of the most popular keto diet foods. Add them to your grocery list and get mix-and-matching to create delicious recipes!
What this is:
A list of ALL Keto friendly foods I could find!
What this isn’t:
A guide on how to cook them. That said, I’ve included MY FAVORITE cookbook for anyone wondering how they can cook all of this. I highly recommend it, especially if you’re a beginner to the diet and are struggling to find meals that are satisfying, or are overwhelmed with the change. The 28-Day Keto Challenge makes it all SO EASY.
Back tot he list – I included average carb value of each item. Keep in mind that you need to stay under 50 carbs per day to reach and remain in ketosis.
(If the image is too big, scroll past to where I list all the items).
Now I’m not just throwing all of this at you and saying good luck. If you’re looking for RECIPES for Keto Foods, I suggest you look no further than 28 Day Keto. They have a 28-day meal plan that has an INSANE amount of value, especially for someone new to the keto diet. I mean look at everything you get!
Alternatively, you can check out the other meal plans and cookbooks i’ve recommended for beginners to keto.
On to the shopping list – I HIGHLY suggest you use the table of contents to traverse the sections, especially if you’re in the store right now!
MEATS
Beef – 0g Carbs
Bacon – 1.4g Carbs
Deer – 0.5 Carbs
Deli Meat – 4g Carbs
Goat – 0g Carbs
Hot Dogs – 4.5g Carbs
Lamb – 0g Carbs
Pepperoni – 4g Carbs
Pork – 0g Carbs
Prosciutto – 0.3g Carbs
Rabbit – 0g Carbs
Salami – 2g
Sausages – 4g
Sheep – 0g
Veal – 0g
POULTRY
Chicken – 0g
Duck – 0g
Eggs – 0.7g Carbs
Goose – 0g
Quail – 0.1g
Turkey – 4g
FISH
Abalone – 7.4g
Anchovies – 0g
Bass – 0.5g
Caviar – 11g
Clams – 2.5g
Cod – 0g
Crab – 0g
Eel – 0g
Flounder – 0g
Grouper – 0g
Haddock – 0g
Halibut – 0g
Herring – 0g
Lobster – 1.2g
Mackerel – 0g
Mahi Mahi – 0g
Mussels – 0g
Orange Roughy – 0g
Oysters – 3.91g
Perch – 0g
Red Snapper – 0g
Rockfish – 0g
Salmon (including Smoked Salmon) – 0g
Sardines – 0g
Scallops – 2.4g
Shark – 0g
Shellfish and other seafood – 3.7g
Shrimp – 0g
Sole – 0g
Squid – 4g
Tilapia – 0g
Trout – 0g
Tuna – 1g
Turbot – 0g
DAIRY
Full Fat Cottage Cheese – 2.7g Carbs
Full-Fat Cream Cheese – 2.7g
Full-Fat Sour Cream – 3.5g
Full-Fat Yogurt – 4.7g
Heavy Whipping Cream – 2.7g
Raw Full-Fat Cheeses – 2g
OILS & BUTTER
Avocado Oil – 0g
Butter – 0.1g
Cocoa Butter – 0g
100g of oil keto
Coconut Butter – 1.7g
Coconut Oil – 0g
Duck Fat – 0g
Extra Virgin Olive Oil – 0g
Lard – 0g
Macadamia Oil – 0g
Olive Oil – 0g
Palm Shortening – 0g
Red Palm Oil – 0g
Tallow – 0g
NUTS & SEEDS
Almonds – 32g
Cashews – 6.5g
Chia Seeds – 5g
Hazelnuts – 16.7g
Macadamias – 13.8g
Pecans – 13.9g
Pine Nuts – 5g
Pistachios – 28g
Pumpkin Seeds – 12g
Sesame Seeds – 18.4g
Sunflower Seeds – 17.2g
Walnuts – 13.7g
VEGETABLES
Artichokes – 11g
Arugula (Rocket) – 3.7g
Asparagus – 4g
Bell Peppers – 6g
Bok Choy – 1.8g
Broccoli – 4.6g
Brussels Sprouts – 9g
Cabbage – 5.6g
Carrots – 8g
Cauliflower – 5.3g
Celery – 3g
Chard – 3.75g
Chicory Greens – 4.7g
Chives – 4.35g
Cucumber – 4g
Dandelion Greens – 9.2g
Eggplant (Aubergine) – 5.7g
Endives – 3.35g
Fennel – 2.97g
Garlic – 33g
Jicama – 8.82g
Kale – 6.7g
Kohlrabi – 6.2g
Leeks – 14g
Lettuce – 3g
Mushrooms (All Kinds) – 3.2g
Mustard Greens – 2.8g
Okra – 7g
Onions – 10.1g
Parsley – 6.3g
Pumpkin – 7.9g
Radishes – 3.4g
Rhubarb – 1.7g
Romaine Lettuce – 3.3g
Scallion – 7.3g
Seaweed (All Sea Vegetables) – 9.6g
Shallots – 16.8g
Spaghetti Squash – 6.3g
Spinach – 3.6g
Tomatoes – 3.9g
Turnip Greens 7.1g
Watercress – 1.3g
Zucchini – 3.35g
FRUITS*
Avocado – 8.5g
Blackberry – 9.6g
Blueberry – 14.6g
Lemon – 9.3g
Lime – 10.5g
Olives – 5.4g
Raspberry – 11.9g
Strawberry – 7.7g
*Eat fruits in moderation. Overall they are very high carb and can quickly knock you out of ketosis.
DRINKS*
Almond Milk – 0.6g
Broth (or bouillon) – 0.8g
Cashew Milk – 0g
Coconut Milk – 3.8g
Coffee – 0g
Herbal Teas – 0.5g
Seltzer Water – 0g
Sparkling Mineral Water – 0g
Tea – 0.2g
Water – 0g
*With no added sugar.
SAUCES & SALAD DRESSINGS
Mayonnaise – 24g
Blue Cheese – 7.4g
Caesar – 3.1g
Full-Fat Ranch – 6.7g
Hot sauce – 1.8g
Italian – 10.4g
Honey Mustard – 44.6g
SNACKS
Almond Butter – 21g
Beef Jerky – 11g
Dark Chocolate – 35.7g
Peanut Butter – 22g
Pickles – 4.1g
Pork Rinds – 0g
Salsa – 7g
GET COOKING!
With these all in mind, you should have an easy enough time assembling a personal keto shopping list comprised of foods you like. Don’t just stop there, mix and match and try new things out! If you’re going to do a new diet, you might as well try new foods. With a list this comprehensive, you can do that with a generally free conscience.
This list makes it easy to know what’s OK to eat.
If you’re not sure where to start with this comprehensive list of ingredients, you probably need to find a meal plan that works for you. Trust me, I’ve been there. I suggest you read my post – 3 Meal Plans I NEEDED For Keto (Required reading for beginners). Below is a sharable/savable graphic for your records.
