Most dairy foods are an excellent choice for a keto diet, but be careful to buy realdairy.
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, it is worth bearing in mind that there is approximately 5g lactose (milk sugars) per 100 ml.
With this in mind, don’t go overboard with drinking milk if you are sticking to a ketogenic diet.
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 most dairy foods low in carbohydrates, but they also tend to be nutrient-rich and a source of fat-soluble vitamins (2, 3).
Key Point: The best keto dairy foods are butter, cheese, ghee, and heavy cream.
Fruit
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 carbohydrates are not bad. There should be no fear of carbohydrates in foods like fruit and vegetables.
However, some of these foods may not be the right fit specifically for a very low-carb ketogenic diet. In other words, when following a diet that restricts carbohydrate intake to such low levels, it is important to choose those carbohydrates wisely.
For instance, rice has approximately 73 grams of net carbohydrates per 100 grams, 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
There are no real restrictions on the type of meat on a ketogenic diet.
Here is the carbohydrate content for a range of meat products:
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 fits on a ketogenic shopping list.
Nuts
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, it is important not to over-consume 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
Regarding fats and oils, the first thing to remember is that just because a certain food is ketogenic doesn’t necessarily make it healthy.
For instance, arguably one of the unhealthiest food ingredients is ‘keto’ by nature.
For example, partially hydrogenated trans fats have links to cancer and cardiovascular heart disease (5, 6).
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.
In this context, it can be wise to limit the amount of isolated fats from butter and oils, since they can add a significant amount of fat and calories to the diet.
That said, here is a list of some oils and fats with their (usually zero) carbohydrate content.
Food
Total Carbs
Net Carbs
Avocado Oil
0
0
Butter
0.1
0.1
Canola Oil
0
0
Coconut Oil
0
0
Extra Virgin Olive Oil
0
0
Ghee
0
0
Goose Fat
0
0
Grapeseed Oil
0
0
Lard
0
0
Macadamia Nut Oil
0
0
Red Palm Oil
0
0
Rice Bran Oil
0
0
Sesame Oil
0
0
Soybean Oil
0
0
Sunflower Oil
0
0
Tallow
0
0
As shown above, there are no carbs to worry about with fats and oils.
Key Point: There are many great oils and fats that taste delicious, but it is important not to overdo the consumption of isolated fats.
Poultry (and Eggs)
While poultry is not quite as nutrient-dense as red meat, it does contain a range of beneficial nutrients, and it is zero carb (7, 8).
Of course, the exception is fried chicken, which is neither ketogenic nor the healthiest of foods!
Eggs, on the other hand, are a nutrient-rich food that contains minimal carbohydrate levels.
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
Key Point: Meat generally has no carbs, so any type is fine for your shopping list. All meats are perfect ketogenic diet foods.
Seafood
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
To point out the asterisk next to five of these fish – this is for the purpose of identifying some of the best choices.
All these fish are low in mercury and also contain good amounts of omega-3 fatty acids (9, 10).
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 most nutrient-rich 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
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
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’ (or zucchini noodles).
Generally speaking, for the purpose of a ketogenic diet, it is better to emphasize leafy greens as they contain minimal amounts of carbohydrates. 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 too high in carbohydrates 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
As many of these foods are commercial products, keep in mind that the nutritional values may change depending on the brand.
However, providing you read the labels to confirm the ingredients, they are still relatively low-carbohydrate foods to put on your keto grocery list.
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
Key Point: A keto shopping list has room for condiments, sauces, and snacks. However, check the ingredients list carefully for unnecessary additives.
Final Thoughts
All in all, ketogenic diets are one of the most restrictive dietary patterns, and they cut out numerous nutritious foods.
However, a wide range of nutrient-rich foods can still fit into a ketogenic diet plan.
For more information on ketogenic diets, see this guide to nutritional ketosis.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.
91 thoughts on “Keto Shopping List (With the Carb Count For Every Food)”
Thank You!
This was very informative. I am trying to start this kind of diet but am having a hard time with it. It is really hard to cook, cook, cook when you work until 7 pm. at night. Also, I love a nice glass of red wine at night and there is no room for this.
I am hoping to get a grip on HFLC. You have been able to put it in a better prospective for me & I thank you for that.
That’s no problem, Debbie!
I’m not sure what you heard, but a glass of red wine shouldn’t be a problem on a keto diet. Just opt for a dry red rather than a sweet one.
I understand how it might be hard to cook when working full-time, it just takes a bit of practise getting used to it, and maybe finding a few favorites which are quick to make.
Thank you for commenting and good luck with it!
Excellent series of articles on LCHF and keto. We discuss all your articles on our low-carb forum dlife dot in.
Thanks a lot, Suraj!
If there’s any topic which might be useful, just let me know.
I will check out the forum 🙂
Thank you for your advice I will give it a try
No problem – good luck with it!
This list was so important to what I want to eat besides I don’t have to spend hundreds of dollars on prepared ideal Protein diet foods. Thank you so much for the information.
Thanks, Mary! I’m happy it could help. If there’s anything else that would be useful, just let me know.
Fabulous, thus probly the most helpful article I have read from a simple, practical viewpoint. Thanks.
Hi Sue,
Thanks for your kind comment! I’m happy it was helpful for you 🙂
Hi I have a question what about green beans any beans ,lentils chick peas ?
Hi Petra, Those foods are a little high in carbohydrate for a ketogenic diet. I’m not saying they are bad, but they’re not a “keto” food.
i love peanuts so much is it ok for me to eat a lot of it even i want to be in keto stage..thank u
It’s okay to eat them, sure. But a lot? That depends on how much a “lot” actually is!
Peanuts are verrrry energy dense, so too much can be detrimental.
Thanks so much,it was very helpful and informative.
Thank you, Zaher – happy to help!
Thank you for the informative list. The one thing I noticed though is that there are no serving sizes listed. So how would one know ‘how many’ blackberries give you 5 net carbs or how much butter gives you 0.1 net carbs? Knowing the count is great but I can’t imagine a whole pint of blackberries is the same 5 net carbs as say 10 berries would.
Can you help?
Hi Heather,
You are quite right!
The serving size is hiding in the text at the top 🙂
All the carb counts are per 100g, I thought that would be easiest for everyone because it compares everything directly and could also be % carbs.
I’m just learning about ketosis. I’m currently using intermittent fasting to promote stored fat loss, and while this diet focuses on the timing of your eating, and not necessarily what you eat, do you think it could have some of the same benefits while in the fasting state as a ketogenic diet? Or does the body have to be in ketosis 24 hours/day to be effective? Do you think that intermittent fasting could be combined with a ketogenic diet for even greater effectiveness? Thanks for your time, great article!
Hi Erin,
Thanks for commenting! I definitely think intermittent fasting could have some of the same benefits as a ketogenic (or low carb) diet. Actually, there are many studies showing that lower carb diets mimic calorie restriction (so basically intermittent fasting) in their effects on the body.
I’m sure that combining the two together could have greater effectiveness, certainly. That’s presuming the diet is well formulated of course!
Hi, i enjoy and certainly find this diet and/or lifestyle change beneficial. I however see nowhere any comments regarding the horrid death breath. I work with people and talk a lot but could not deal with the bad breath. Any advice?
I’m not having any luck finding information about using Lactose-free yogurt, ice cream, cream cheese, mascarpone, or cottage cheese. In addition, I’m trying to find more info about Almond Milk, Soy Milk, sheep’s cheese and yogurt, goat cheese and goat yogurt. I’m not finding anything about these for the Keto WOL?
Any advice? Many thanks!
Hi Christine,
The first few you listed will depend on the ingredients list, so it’s hard to say whether they would be suitable or not.
If the yogurt is 100% pure it should be fine, but I’m not sure about the ice-cream.
Sheep’s cheese and goat cheese are all perfectly fine (and very tasty too!)
Almond milk sometimes has a bunch of additives and added sugar, so watch out for that… a 100% pure one is OK. As is coconut milk/cream. There are many online recipes to make your own almond milk too, which might be worth checking out!
Personally, I’d avoid the soy milk as it’s highly processed.
My husband is considering a Keto Diet to help fight the side effects of Parkinson’s disease, Weight loss is not the goal nor a desired effect. Do you have any suggestions, advice or insight you could share concerning his dilemma?
Hi Lin,
I’m sorry but I can’t give advice/suggestions on what to do as this is a medical issue.
However, studies do suggest that the keto diet has some decent benefits in this area.
There are some great resources on keto and Parkinson’s which are full of references.
Perhaps it’s worth discussing these with your husband and his physician?
Thank you for the direction Michael. Those are good links. As far as preventing weight loss, do we simply up the fat intake calories?
Yes, basically – there’s no real complex counting you need to do.
Just eat, monitor and adjust. Losing weight? Add a bit more food in. Gaining a little? Cut back a bit.
This post was great! Exactly what I had been looking for. I knew the right food now I know what the carb count is before I eat it! Do you have another post for the differences in flours? Like coconut vs almond vs any other?? Again thanks for this post..
Hi Michael I just want to say thank-you thank-you & thank-you again. These lists have really helped me put ketogenic foods in perspective. I can now meal plan with a much better knowledge of the Carb counts of different foods without stressing out & having to add each one into an app prior to eating. Your added comments about the nutritional benefits or otherwise of certain foods was also helpful. I have struggled commencing Keto as a non meat eater but feel I can give it a real good go with your information on fish which my body seems to tolerate a lot better than meat. Thanx for your dedication to this woe & for sharing your knowledge. Greatly appreciated Joy
Hi Joy,
Thank you for the nice comments! And I’m glad that the lists have been helpful for you too. I’m guessing you must be eating a lot of fish now?! Feel free to ask if you are ever stuck with anything and need some help.
Carbs you have listed on garlic is got to way off the charts. From what I can see is 1 carb and it is .66 net carbs. You may want to correct that.
Hi Justina,
The listing is per 100g (or % carbs) so that everything can be compared equally.
For 1 clove of garlic, you are right!
Taking cucumber+Lemon+Ginger smoothie for flat tummy, is it OK on keto
Just those three ingredients without any sugar or additives? If so, that should be okay.
To be honest, I’m not aware of any tummy-flattening effects of those ingredients though…
Pls what then should I take to help for tummy. That’s mainly my problem
Hi Michael, thank you for this extremely informative article. I just have one quick question, do we follow the total carbs count instead of the net carbs count when trying to stay within the 50g a day limit? Thanks
Hi Rizza,
Glad you found it useful!
You only have to count the net carbs, but if you find it easier (considering food labels don’t give this) then you could just count total carbs.
Just let me know if you have any other queries.
I believe that mastering the basics when it comes to keto diet is vital. This means understanding the ins and outs of keto foods and nutrition.
I like that the fruit and seafood list is way bigger than in any other similar post I have seen.
Just food for thought: Consider adding the carb count also in ounces, as there may be many ketoers who are not used to grams.
Overall very thorough article Alex
That’s a good idea, Alex!
Thanks for the feedback.
Are the numbers on this list measured in count per gram?
Thanks
Yes, everything is per 100 grams.
It doesn’t show raisins??? Can I have this??
Sorry, Rachael!
Raisins are approx 80% carbs so they’re off limits for a keto diet.
Thanks for the article. It will certainly help me as I get started on the keto way of eating. I do have one question. When beginning, is it necessary to stop all carbs to get the body in a state of ketosis, and then add them in, or just significantly lower the intake of carbs?
Hi Monica,
No, it isn’t necessary to quit all carbs (although you could if you wanted).
There are generally two ways to do it;
1) Just jump to the carb range you’re aiming for overnight
or
2) Slowly reduce carbs over time until you get to where you want to be.
Some people prefer the second option to lessen the so-called “keto flu” symptoms.
How much weight do you lose the first week of this diet
This very much depends on the individual, diet as a whole, activity levels, and so on. But in general, it’s not unusual to lose 3 lbs + in the first week (mainly from the loss of water weight).
Hi Michael I need to lose weight. how many calories should I take or does it even matter? Thank You
Hi Norma,
That question is difficult to answer since every individual’s requirement is different.
It does matter. But that doesn’t mean it’s necessary to count them – for example, eating, monitoring, and adjusting is a good way to lose weight.
Through doing it this way, people can examine their weight loss (or lack of) after a week or two and then reduce the total amount of food if necessary.
If you actually want to count calories, then you can use the same method (increase or decrease depending on success). 2000 kcals might be a good generic starting point – but this very much depends on activity levels, current weight, and so on.
How many carbs are you allowed in a day?
Hi Annemarie,
For a keto diet, an upper limit of around 50g is about right.
The counts in this article are all per 100g for each specific food.
Are beans allowed?
Since beans are quite high in carbohydrate, they’re not really compatible with a ketogenic diet.
If you want to eat them then just a low-ish carb diet might be a better fit.
This so dissappointed me. I thought it would be for a serving, instead it is for 100 g. Whole grain mustard has NO carbs in a single serving. This chart needs to be done based on an average serving. It is of no use this way.
Sorry, Debra.
I tried doing one per serving in the past, but feedback from people was that per 100g offered an easier direct comparison between the different foods.
Hi this is very useful indeed, thankyou so much. Are there any ideas which herbs and spices are good for keto?
Thanks, Kelly.
Pretty much all herbs and spices are fine! So, just go for whatever you enjoy.
if i don’t eat cheese, eggs, drink tea, or lemonade, pasta, would this be a good diet for me to help me lose weight. I have been trying several diet nothing work. what can i do.
Ketogenic diets work well for people who can stick to them.
For me, I think the main thing is to find a way of eating that someone enjoys.
Many people have the most success when they cut ultra-processed packaged foods out of their diet and eat whole foods, with sufficient protein at each meal for satiety.
Hi, I’d be pleased to receive a bit more detail on total /net carbs, because there are 2 types of fiber, in / soluble. Insoluble goes through the system but doesn’t some of the soluble get absorbed? In other words, is the ‘net’ value not a bit deceptive? Also, some basic fruits aren’t on this list, and I’d love to know their values: banana, orange, apple, pear and, if possible, dates and pomegranate, which are staples in our home. Thanks so much. This is a very helpful site to ease the learning curve !
Hi Soraya,
You are right, and ‘net carbs’ isn’t really the perfect measurement, but many people prefer to use it over the total carbs measurement.
The reason why those fruits aren’t on the list is simply because they’re not very keto-friendly. For example, a whole apple comes in at over 20 grams of carbohydrate, which is almost half of the daily maxiumum for carb intake. Of course, this doesn’t mean that those fruits are “bad” – they are fine as part of a healthy diet (in a sensible amount!)
If you ever want to find out the nutrition details of a particular food, there is a great tool here: http://nutritiondata.self.com
Hope this helps!
is this all based on a serving size?
Hi Val,
Yes, this is all based on a 100-g serving size.
I am a 22 years old male, I am trying to lose my belly fat and love handles. I want to go for a low carbs diet, is it possible to rid of that fat with low carb diet ?
Possibly… but it depends on overall lifestyle, energy intake, and so on. Many people have great success at losing weight with a low carb diet, and the best way to formulate them is just to pick a meat/fish or eggs for each meal and top the plate up with some veggies. A lot of people find that if they eat until they feel satisfied, they are automatically in a calorie deficit without having to worry about counting calories.
Mulberry grows in my yard…I get buttloads every spring. GREAT keto fruit, and can be made into tarts, jams, or eaten straight off the tree….and you can’t beat the price. About 9 g /7 g net per 100grams
Sounds great! I used to get fresh berries in my childhood garden – living in the city right now so that’s something I miss.
This is incredibly helpful!
Thanks, Diane – glad it helps!
Found this very helpful. I want to try Keto, but am concerned. I had my gallbladder removed. I don’t digest meat well. How do I counter the effects of eating high fat, high meat diet when my digestion struggles with those very things?
Hi Lynda,
If you feel you struggle with digesting a high-fat diet, then it is probably better to look at other options. I would consider speaking with your doctor/dietitian to try and find something that is the right fit for you.
I have not had a gall bladder for 10 years. I’ve been doing keto for over 3 months and haven’t had much of an issue. The first couple of weeks I ran to the bathroom a few times, but that is pretty much over. Rumbly tummy here and there. Indigestion a couple of times, but not unbearable. A bit of constipation. I also try to have lots of meat free meals (avocado & feta based salads, nut/seed meal, coleslaw, chia pudding) just cause i get sick of meat. Maybe that helps. Good luck.
Is there such a thing as no carbs yogurt?
Not as far as I know!
It isn’t quite yogurt, but maybe sour cream (2.9 g carbs per 100g) would be the best choice.
Greek yogurt would be the closest.
how about pistachios, carb count?
Hi Allen,
Pistachios are around 28% carbohydrate, so they’re not really a good match for a ketogenic diet.
Hi Michael, I want to start this diet, put I have no ideal how to start it. Do you have any ideal how to get me started. My doctor already gave the go ahead. Please help me get started. My husband is also going on this diet with me
Hi Earlene,
I think the most important thing is to research the diet well before starting. Ketogenic diets are not the right fit for everyone, and there are definitely right and wrong ways to do them. One of the most important things is to be aware of the mistakes that people make with this diet. Please see here for a guide on this: https://www.nutritionadvance.com/ketogenic-diet-mistakes/
Hope this helps to give an overview!
Very informative but I am a bit confused….the net carb listed…Do I subtract this from the total carbs to get the net carb..or is this already done and it lists what the net carbs are actually? I hope you understand what I am trying to say. Ex..salsa …7 total carbs. With 6 net carbs….so do I subtract and get 1 for the net carb or is 6 the correct net carbs….thanks
Hi Lesa,
I understand what you are saying! The net carbs have already been calculated and they are the actual figures.
For the salsa example; 7 total carbs and 6 net carbs – this means that the total carbohydrate content was 7 grams, and there was 1 gram of fiber subtracted to leave 6 grams of net carbs.
I have recently changed from cow’s milk to grass fed camel’s milk as I heard it was better for you. Is this OK or is there little difference/nutritional value to cow’s milk? I do have one cup of organic, naturally decaffeinated coffee each day on the keto diet.
There is little difference in nutritional value between cow’s and camel’s milk. Some reports suggest it might be better for people with dairy sensitivities though.
I can manage carbs okay but I don’t really want to have a high fat diet. Does the Keto diet work if you don’t do high fat? Also some Keto bread recipes say to use almond flour but almonds are quite high in carbs so how does this work?
Ketogenic diets are ‘high fat’ by their very nature, but if you don’t want to follow a high fat diet then there are plenty of other diet options. I would say focusing on whole foods is the most important thing, whatever someone’s dietary preference.
As for almonds, a typical one ounce (28-g) serving contains around 6 grams of carbohydrate, and 3.5 grams of that is fiber (which isn’t digested down into glucose). This isn’t particularly high in carbohydrate.
91 thoughts on “Keto Shopping List (With the Carb Count For Every Food)”
Thank You!
This was very informative. I am trying to start this kind of diet but am having a hard time with it. It is really hard to cook, cook, cook when you work until 7 pm. at night. Also, I love a nice glass of red wine at night and there is no room for this.
I am hoping to get a grip on HFLC. You have been able to put it in a better prospective for me & I thank you for that.
That’s no problem, Debbie!
I’m not sure what you heard, but a glass of red wine shouldn’t be a problem on a keto diet. Just opt for a dry red rather than a sweet one.
You can see more about carbs in alcohol here: https://nutritionadvance.com/best-alcohol-low-carb-diet
I understand how it might be hard to cook when working full-time, it just takes a bit of practise getting used to it, and maybe finding a few favorites which are quick to make.
Thank you for commenting and good luck with it!
Excellent series of articles on LCHF and keto.
We discuss all your articles on our low-carb forum dlife dot in.
Thanks a lot, Suraj!
If there’s any topic which might be useful, just let me know.
I will check out the forum 🙂
Thank you for your advice I will give it a try
No problem – good luck with it!
This list was so important to what I want to eat besides I don’t have to spend hundreds of dollars on prepared
ideal Protein diet foods. Thank you so much for the information.
Thanks, Mary!
I’m happy it could help.
If there’s anything else that would be useful, just let me know.
Fabulous, thus probly the most helpful article I have read from a simple, practical viewpoint. Thanks.
Hi Sue,
Thanks for your kind comment!
I’m happy it was helpful for you 🙂
Hi I have a question what about green beans any beans ,lentils chick peas ?
Hi Petra,
Those foods are a little high in carbohydrate for a ketogenic diet. I’m not saying they are bad, but they’re not a “keto” food.
i love peanuts so much is it ok for me to eat a lot of it even i want to be in keto stage..thank u
It’s okay to eat them, sure. But a lot? That depends on how much a “lot” actually is!
Peanuts are verrrry energy dense, so too much can be detrimental.
Thanks so much,it was very helpful and informative.
Thank you, Zaher – happy to help!
Thank you for the informative list. The one thing I noticed though is that there are no serving sizes listed. So how would one know ‘how many’ blackberries give you 5 net carbs or how much butter gives you 0.1 net carbs? Knowing the count is great but I can’t imagine a whole pint of blackberries is the same 5 net carbs as say 10 berries would.
Can you help?
Hi Heather,
You are quite right!
The serving size is hiding in the text at the top 🙂
All the carb counts are per 100g, I thought that would be easiest for everyone because it compares everything directly and could also be % carbs.
I’m just learning about ketosis. I’m currently using intermittent fasting to promote stored fat loss, and while this diet focuses on the timing of your eating, and not necessarily what you eat, do you think it could have some of the same benefits while in the fasting state as a ketogenic diet? Or does the body have to be in ketosis 24 hours/day to be effective? Do you think that intermittent fasting could be combined with a ketogenic diet for even greater effectiveness? Thanks for your time, great article!
Hi Erin,
Thanks for commenting! I definitely think intermittent fasting could have some of the same benefits as a ketogenic (or low carb) diet. Actually, there are many studies showing that lower carb diets mimic calorie restriction (so basically intermittent fasting) in their effects on the body.
I’m sure that combining the two together could have greater effectiveness, certainly. That’s presuming the diet is well formulated of course!
Hi, i enjoy and certainly find this diet and/or lifestyle change beneficial. I however see nowhere any comments regarding the horrid death breath. I work with people and talk a lot but could not deal with the bad breath. Any advice?
Hi Jo,
I totally know what you mean!
There’s more info on that in this guide: https://nutritionadvance.com/ketogenic-diet-ultimate-guide-to-keto/
Thankfully this side effect only persists for the first week or two for most people at a maximum…
Dear Michael,
I’m not having any luck finding information about using Lactose-free yogurt, ice cream, cream cheese, mascarpone, or cottage cheese. In addition, I’m trying to find more info about Almond Milk, Soy Milk, sheep’s cheese and yogurt, goat cheese and goat yogurt. I’m not finding anything about these for the Keto WOL?
Any advice? Many thanks!
Hi Christine,
The first few you listed will depend on the ingredients list, so it’s hard to say whether they would be suitable or not.
If the yogurt is 100% pure it should be fine, but I’m not sure about the ice-cream.
Sheep’s cheese and goat cheese are all perfectly fine (and very tasty too!)
Almond milk sometimes has a bunch of additives and added sugar, so watch out for that… a 100% pure one is OK. As is coconut milk/cream. There are many online recipes to make your own almond milk too, which might be worth checking out!
Personally, I’d avoid the soy milk as it’s highly processed.
My husband is considering a Keto Diet to help fight the side effects of Parkinson’s disease, Weight loss is not the goal nor a desired effect. Do you have any suggestions, advice or insight you could share concerning his dilemma?
Hi Lin,
I’m sorry but I can’t give advice/suggestions on what to do as this is a medical issue.
However, studies do suggest that the keto diet has some decent benefits in this area.
There are some great resources on keto and Parkinson’s which are full of references.
You can find two of them here: http://www.ketogenic-diet-resource.com/parkinsons-disease.html
and here: http://www.drdeborahmd.com/solutions-parkinsons-disease
Perhaps it’s worth discussing these with your husband and his physician?
Thank you for the direction Michael. Those are good links. As far as preventing weight loss, do we simply up the fat intake calories?
Yes, basically – there’s no real complex counting you need to do.
Just eat, monitor and adjust. Losing weight? Add a bit more food in. Gaining a little? Cut back a bit.
This post was great! Exactly what I had been looking for. I knew the right food now I know what the carb count is before I eat it! Do you have another post for the differences in flours? Like coconut vs almond vs any other?? Again thanks for this post..
Hi Patricia,
Thank you! But unfortunately I don’t have that kind of post right now, but Ditch the Carbs has one that sounds what you’re looking for: http://www.ditchthecarbs.com/2016/09/12/low-carb-flours/
Hope this helps!
Thanks!
Hi Michael
I just want to say thank-you thank-you & thank-you again. These lists have really helped me put ketogenic foods in perspective. I can now meal plan with a much better knowledge of the Carb counts of different foods without stressing out & having to add each one into an app prior to eating. Your added comments about the nutritional benefits or otherwise of certain foods was also helpful. I have struggled commencing Keto as a non meat eater but feel I can give it a real good go with your information on fish which my body seems to tolerate a lot better than meat. Thanx for your dedication to this woe & for sharing your knowledge. Greatly appreciated
Joy
Hi Joy,
Thank you for the nice comments! And I’m glad that the lists have been helpful for you too.
I’m guessing you must be eating a lot of fish now?!
Feel free to ask if you are ever stuck with anything and need some help.
Carbs you have listed on garlic is got to way off the charts. From what I can see is 1 carb and it is .66 net carbs. You may want to correct that.
Hi Justina,
The listing is per 100g (or % carbs) so that everything can be compared equally.
For 1 clove of garlic, you are right!
Taking cucumber+Lemon+Ginger smoothie for flat tummy, is it OK on keto
Just those three ingredients without any sugar or additives? If so, that should be okay.
To be honest, I’m not aware of any tummy-flattening effects of those ingredients though…
Pls what then should I take to help for tummy. That’s mainly my problem
Unfortunately, there isn’t really any food that is good for a flat stomach. Just overall diet. If you have interest in the ketogenic diet, it might be worth a try: https://nutritionadvance.com/ketogenic-diet-ultimate-guide-to-keto
Would you consider adding Glycemic load to this?
Hi Eric,
Yes, that’s a good idea!
I’ll try to get that added in.
Hi Michael, thank you for this extremely informative article. I just have one quick question, do we follow the total carbs count instead of the net carbs count when trying to stay within the 50g a day limit? Thanks
Hi Rizza,
Glad you found it useful!
You only have to count the net carbs, but if you find it easier (considering food labels don’t give this) then you could just count total carbs.
Just let me know if you have any other queries.
I believe that mastering the basics when it comes to keto diet is vital. This means understanding the ins and outs of keto foods and nutrition.
I like that the fruit and seafood list is way bigger than in any other similar post I have seen.
Just food for thought: Consider adding the carb count also in ounces, as there may be many ketoers who are not used to grams.
Overall very thorough article
Alex
That’s a good idea, Alex!
Thanks for the feedback.
Are the numbers on this list measured in count per gram?
Thanks
Yes, everything is per 100 grams.
It doesn’t show raisins??? Can I have this??
Sorry, Rachael!
Raisins are approx 80% carbs so they’re off limits for a keto diet.
Thanks for the article. It will certainly help me as I get started on the keto way of eating. I do have one question. When beginning, is it necessary to stop all carbs to get the body in a state of ketosis, and then add them in, or just significantly lower the intake of carbs?
Hi Monica,
No, it isn’t necessary to quit all carbs (although you could if you wanted).
There are generally two ways to do it;
1) Just jump to the carb range you’re aiming for overnight
or
2) Slowly reduce carbs over time until you get to where you want to be.
Some people prefer the second option to lessen the so-called “keto flu” symptoms.
How much weight do you lose the first week of this diet
This very much depends on the individual, diet as a whole, activity levels, and so on. But in general, it’s not unusual to lose 3 lbs + in the first week (mainly from the loss of water weight).
Hi Michael
I need to lose weight. how many calories should I take or does it even matter?
Thank You
Hi Norma,
That question is difficult to answer since every individual’s requirement is different.
It does matter. But that doesn’t mean it’s necessary to count them – for example, eating, monitoring, and adjusting is a good way to lose weight.
Through doing it this way, people can examine their weight loss (or lack of) after a week or two and then reduce the total amount of food if necessary.
If you actually want to count calories, then you can use the same method (increase or decrease depending on success). 2000 kcals might be a good generic starting point – but this very much depends on activity levels, current weight, and so on.
How many carbs are you allowed in a day?
Hi Annemarie,
For a keto diet, an upper limit of around 50g is about right.
The counts in this article are all per 100g for each specific food.
Are beans allowed?
Since beans are quite high in carbohydrate, they’re not really compatible with a ketogenic diet.
If you want to eat them then just a low-ish carb diet might be a better fit.
This so dissappointed me. I thought it would be for a serving, instead it is for 100 g. Whole grain mustard has NO carbs in a single serving. This chart needs to be done based on an average serving. It is of no use this way.
Sorry, Debra.
I tried doing one per serving in the past, but feedback from people was that per 100g offered an easier direct comparison between the different foods.
Hi this is very useful indeed, thankyou so much. Are there any ideas which herbs and spices are good for keto?
Thanks, Kelly.
Pretty much all herbs and spices are fine! So, just go for whatever you enjoy.
if i don’t eat cheese, eggs, drink tea, or lemonade, pasta, would this be a good diet for me to help me lose weight. I have been trying several diet nothing work. what can i do.
Ketogenic diets work well for people who can stick to them.
For me, I think the main thing is to find a way of eating that someone enjoys.
Many people have the most success when they cut ultra-processed packaged foods out of their diet and eat whole foods, with sufficient protein at each meal for satiety.
Hi, I’d be pleased to receive a bit more detail on total /net carbs, because there are 2 types of fiber, in / soluble. Insoluble goes through the system but doesn’t some of the soluble get absorbed? In other words, is the ‘net’ value not a bit deceptive? Also, some basic fruits aren’t on this list, and I’d love to know their values: banana, orange, apple, pear and, if possible, dates and pomegranate, which are staples in our home. Thanks so much. This is a very helpful site to ease the learning curve !
Hi Soraya,
You are right, and ‘net carbs’ isn’t really the perfect measurement, but many people prefer to use it over the total carbs measurement.
The reason why those fruits aren’t on the list is simply because they’re not very keto-friendly. For example, a whole apple comes in at over 20 grams of carbohydrate, which is almost half of the daily maxiumum for carb intake. Of course, this doesn’t mean that those fruits are “bad” – they are fine as part of a healthy diet (in a sensible amount!)
If you ever want to find out the nutrition details of a particular food, there is a great tool here: http://nutritiondata.self.com
Hope this helps!
is this all based on a serving size?
Hi Val,
Yes, this is all based on a 100-g serving size.
I am a 22 years old male, I am trying to lose my belly fat and love handles. I want to go for a low carbs diet, is it possible to rid of that fat with low carb diet ?
Possibly… but it depends on overall lifestyle, energy intake, and so on. Many people have great success at losing weight with a low carb diet, and the best way to formulate them is just to pick a meat/fish or eggs for each meal and top the plate up with some veggies. A lot of people find that if they eat until they feel satisfied, they are automatically in a calorie deficit without having to worry about counting calories.
Mulberry grows in my yard…I get buttloads every spring. GREAT keto fruit, and can be made into tarts, jams, or eaten straight off the tree….and you can’t beat the price. About 9 g /7 g net per 100grams
Sounds great! I used to get fresh berries in my childhood garden – living in the city right now so that’s something I miss.
This is incredibly helpful!
Thanks, Diane – glad it helps!
Found this very helpful. I want to try Keto, but am concerned. I had my gallbladder removed. I don’t digest meat well. How do I counter the effects of eating high fat, high meat diet when my digestion struggles with those very things?
Hi Lynda,
If you feel you struggle with digesting a high-fat diet, then it is probably better to look at other options. I would consider speaking with your doctor/dietitian to try and find something that is the right fit for you.
I have not had a gall bladder for 10 years. I’ve been doing keto for over 3 months and haven’t had much of an issue. The first couple of weeks I ran to the bathroom a few times, but that is pretty much over. Rumbly tummy here and there. Indigestion a couple of times, but not unbearable. A bit of constipation. I also try to have lots of meat free meals (avocado & feta based salads, nut/seed meal, coleslaw, chia pudding) just cause i get sick of meat. Maybe that helps. Good luck.
Is there such a thing as no carbs yogurt?
Not as far as I know!
It isn’t quite yogurt, but maybe sour cream (2.9 g carbs per 100g) would be the best choice.
Greek yogurt would be the closest.
how about pistachios, carb count?
Hi Allen,
Pistachios are around 28% carbohydrate, so they’re not really a good match for a ketogenic diet.
For more information on nuts (including pistachios) please see here: https://www.nutritionadvance.com/types-of-nuts-complete-guide/
Hi Michael, I want to start this diet, put I have no ideal how to start it. Do you have any ideal how to get me started. My doctor already gave the go ahead. Please help me get started. My husband is also going on this diet with me
Hi Earlene,
I think the most important thing is to research the diet well before starting. Ketogenic diets are not the right fit for everyone, and there are definitely right and wrong ways to do them. One of the most important things is to be aware of the mistakes that people make with this diet. Please see here for a guide on this: https://www.nutritionadvance.com/ketogenic-diet-mistakes/
Hope this helps to give an overview!
Very informative but I am a bit confused….the net carb listed…Do I subtract this from the total carbs to get the net carb..or is this already done and it lists what the net carbs are actually? I hope you understand what I am trying to say. Ex..salsa …7 total carbs. With 6 net carbs….so do I subtract and get 1 for the net carb or is 6 the correct net carbs….thanks
Hi Lesa,
I understand what you are saying! The net carbs have already been calculated and they are the actual figures.
For the salsa example; 7 total carbs and 6 net carbs – this means that the total carbohydrate content was 7 grams, and there was 1 gram of fiber subtracted to leave 6 grams of net carbs.
I have recently changed from cow’s milk to grass fed camel’s milk as I heard it was better for you. Is this OK or is there little difference/nutritional value to cow’s milk? I do have one cup of organic, naturally decaffeinated coffee each day on the keto diet.
There is little difference in nutritional value between cow’s and camel’s milk. Some reports suggest it might be better for people with dairy sensitivities though.
I can manage carbs okay but I don’t really want to have a high fat diet. Does the Keto diet work if you don’t do high fat? Also some Keto bread recipes say to use almond flour but almonds are quite high in carbs so how does this work?
Ketogenic diets are ‘high fat’ by their very nature, but if you don’t want to follow a high fat diet then there are plenty of other diet options. I would say focusing on whole foods is the most important thing, whatever someone’s dietary preference.
As for almonds, a typical one ounce (28-g) serving contains around 6 grams of carbohydrate, and 3.5 grams of that is fiber (which isn’t digested down into glucose). This isn’t particularly high in carbohydrate.
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