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Keto Shopping List

Keto shopping list low carb food

Are you a fitness freak? Are you looking for effective ways to burn fat more effectively and lose those unnecessary pounds? Do you want to get back in shape using the most natural and healthiest way possible? If yes, then get ready for your ketogenic shopping using the well-researched, exhaustive keto shopping list featured here. The Ketogenic diet which is also popularly known as keto diet is becoming increasingly popular. It is not only highly effective but it is also the safest way to burn fat fast.

To make your fat loss journey easy we have for you here a complete keto shopping list. We have listed here a complete list of ketogenic foods categorized under a dozen plus food categories. Regardless of your food preferences you will certainly be able to find something that you like here. Dieting is no more a torturous process of eating food that you do not like. You can burn fat fast even as you are enjoying your favorite food. Using the keto shopping list, you can create your own daily, weekly or even monthly keto menu.

What is keto diet and does it really work?

If you are new to the ketogenic diet, or if you are wondering whether it really works, here is the scientific basis of how and why keto diet is highly effective.

Based on the study results we can safely conclude that the human body turns to alternative fuel sources when the sugar level in the blood drops a certain level. Our body produces these alternative fuel molecules called ketones when the carb level is low in our diet but with an adequate supply of fat and protein. The word to be underlined is “adequate” because if the protein level increases beyond what is just adequate for the body, then body converts the excess protein to blood sugar and the fat burning effects are hampered.

Our liver plays a very significant role in converting fat to ketones. The best part is that once you switch to the keto diet, the body will burn the fat incessantly and not only when you are working out rigorously but round the clock. By letting the insulin level drop to very low levels using a low carb keto diet, the fat burning capacity of the body can be geared up further. If you follow the ketogenic diet for long enough, the liver will be forced to access all the stored fat which you have gathered over the years.  This helps you achieve that perfect shape that you have wanted to get back for so long.

Keto Shopping List

Most meats can be added to your keto shopping list

Unlike the other dieting plans, you need not have to stay away from meat. The keto diet focuses on a low carb, high-fat diet that lets you enjoy all red meat. However, what you need to remember here is that the keto diet is a high-fat diet and with red meat, fish and poultry, the protein content also increases. You need to keep a tab on the meat, fish and poultry portions you consume. If the protein level increases then the body will convert excess protein to glucose preventing or delaying the ketone conversions. This is the key step in the fat burning process.

Eggs are also good and can be taken in any form you like. If you are going for omelets, for toppings choose veggies from our keto shopping list so you keep the carb level under control. All forms of meats could be included in your keto diet including game meat and exotic meat.

One important factor to remember with meat is that you need to go for fresh cut meat instead of processed meat. In case you are going for any form of processed meat, get into the habit of looking at the ingredients before buying. Do not pick anything that has over 4% carb. The following are zero carb foods.

  • Chicken
  • Pork
  • Lamb
  • Organ Meats (heart, liver, kidneys, tongue, brains)
  • Exotic Meats (emu, ostrich and the like)
  • Bacon
  • All Fish
  • All Red Meat
  • Turkey
  • Veal
  • Fowl (goose, hen, duck, quail)
  • Game Meats (venison, elk, caribou, bison)
  • Ham and Cold Cuts (be sure to read the label, some contain added sugar)

What Seafood Is Best For Keto

Keto Friendly Seafood

As far as seafood is concerned, you can choose your preferred seafood because all of them are keto friendly. You should not however go overboard as seafood is also rich in protein. Here again, avoid processed or tinned seafood but go for fresh seafood.

If you are looking for zero carb items, then shop for shrimp, crab and crawfish. Oysters have a higher carb level reaching up to 12.4% per 6 ounces. You do not have to stay away from oysters completely but moderation is the key year. Take a look at our entire keto shopping list for seafood before you go shopping. You can include a great variety in your keto diet by mixing in low carb seafood in your weekly menu.

  • Shrimp - 0 carbs
  • Crab - 0 carbs
  • Mussels - 8.4 gm per 6 0z
  • Scallops - 3.9 gm per 6 0z
  • Squid - 7 gm per 6 oz
  • Crawfish - 0 carbs
  • Lobster - 2 gm per 6 oz
  • Oysters - 12.4 gm per 6 0z
  • Clams - 8.7 gm per 6 oz

What Fats and Dressings Can You Eat On Keto

When you are on a strict keto diet, it is not enough that you focus only on the main food items. If you want your diet to be holistic, then you need to choose even your fats and dressings carefully. If you are not cautious, wrong dressings could reverse the ketosis benefits that you are likely to get from your carefully planned keto friendly meal. Do not worry, we have you covered, we have a complete list of fats, oils and dressings that you could include in your keto diet safely.

Please check out our section on choosing the best MCT oil.

Note: Make sure you check the labels on are dressings for carb counts

  • Mayonnaise - 0 carbs
  • Pure Unrefined Cold Pressed Extra Virgin Coconut Oil - 0 carbs
  • Cesar Dressing (2 tbsp.) - .5 gm
  • 100 Island Dressing (2 tbsp.) 4.8 gm
  • Italian Dressing (2 tbsp.) - 3 gm
  • Ranch Dressing (2 tbsp.) - 1.4 gm
  • Butter - 0 carbs
  • Oils - 0 carbs (use coconut, avocado, and olive oil for general use and use cold-pressed or expeller-pressed peanut, grapeseed, and canola oils for stir-fry)
  • Avocados - 4.8 gm each

Soy Vegan Proteins For The Keto Diet

If are a vegan then you are likely to have a considerable amount of soy protein included in your diet. Soy products have relatively lesser carb levels. However, you need to ensure that you exercise moderation because soy has a high protein content. This is also not good when you go overboard with your soy consumption. Here is a comprehensive list of soy products along with their carb content. Be sure to pick the right soy product to have your body’s protein needs met without affecting the ketosis process.

  • Soybeans - 6.2 gm per 1/2 cup
  • Firm Tofu - 2.2 gm per 4 oz
  • Tempeh - 16 gm per cup
  • Soy Milk - 1.2 gm per cup
  • Silken Tofu - 3.2 gm per4 oz
  • Soy Nuts - 2 gm 1/2 oz

What Vegetables Can I Eat On The Keto Diet

Many vegetables are keto friendly

Do not think that all the vegetables are automatically good when you are dieting as far as ketogenic diet is concerned, they may not be. You need to pick your veggies carefully or else you could be adding loads of carbs into your diet.

If you are a vegan, you need to be all the more cautious when picking your vegetables. Go through the vegetables keto shopping list below and pick the vegetables with the lowest carb levels. There are many vegetables to choose from. You will still have variety even after narrowing down the list of vegetables based on their keto friendly quality. As a rule of thumb, pick veggies that are dark, leafy, grown above ground as opposed to veggies that grow below the ground.

Adding vegetables to your keto diet certainly brings a huge variety both in terms of the type of vegetable you choose and also in terms of how it is cooked. If you are frying your vegetables, try to use butter as it will further enhance the ketosis process in your body.

Lots of Vegetables to Choose From For Your Keto Shopping List
  • Alfalfa Sprouts - .4 gm per cup
  • Endive - >1 gm per ounce
  • Arugula - .2 gm per 1/2 cup
  • Celery - .8 gm per stalk
  • Green Onions - >.1 gm per tbsp
  • Fennel - 3.6 gm per cup
  • Jicama - 2.5 gm per 1/2 cup
  • Bell Peppers - 2.3 gm per 1/2 cup
  • Radishes - .9 gm per 10 pcs
  • Artichoke (1/4 steamed) - 4 gm
  • Asparagus - 2.4 gm per 6 spears
  • Broccoli - 1 gm per 1/2 cup
  • Cabbage - 2 gm per 1/2 cup
  • Chard - 1.8 gm per 1/2 cup
  • Eggplant - 1.8 gm per 1/2 cup
  • Kale - 2.4 gm per 1/2 cup
  • Leeks - 1.7 gm per 1/4 cup
  • Okra - 2.4 gm per 1/2 cup
  • Onions - 2.8 gm per 1/4 cup
  • Sauerkraut (drained and canned) - 1.2 gm per 1/2 cup
  • Summer Squash - 2 gm per 1/2 cup
  • Cherry Tomatoes - 4 gm per cup
  • Daikon - 1 gm per 1/2 cup
  • Escarole - >1 gm per oz
  • Bok Choy - .8 gm per 1 cup/raw
  • Chicory Greens - .6 gm per 1/2 cup
  • Cucumber - 1 gm per 1/2 cup sliced
  • Iceberg Lettuce - .1 gm per 1/2 cup
  • Parsley - >1 gm per oz
  • Radicchio - .7 gm per 1/2 cup
  • Romaine Lettuce - .2 gm per 1/2 cup
  • Artichoke Hearts in Water - 2 gm per 1 heart
  • Bamboo Shoots - 1.1 gm per cup
  • Brussels Sprouts - 2.4 gm per 1/4/cup
  • Cauliflower - 2 gm per 1 cup
  • Collard Greens - 4.2 gm per 1/2 cup
  • Hearts of Palm - .7 gm per 1 heart
  • Kohlrabi - 4.6 gm per 1/2 cup
  • Mushrooms - 1 gm per 1/2 cup
  • Black Olives (3 jumbo, 5 large, or 10 small) - 1 gm
  • Pumpkin - 2.4 gm per 1/4 cup
  • Spinach - .2 gm per 1/2 cup
  • Tomato (1 medium) - 4 gm
  • Turnips - 2.2 gm per 1/2 cup

What Fruits Can I Eat On A Keto Diet

Keto shopping list fruits

You may need to go easy on fruits for the obvious reason that most fruits have a high sugar or glucose content which we are trying to control on a ketogenic diet. When the sugar level increases the body will not be able to effectively convert the fat into ketones. The entire ketosis process will be slowed down. This does not mean that you cannot eat fruits at all. Go through the keto shopping list of keto fruit to get a better idea on which fruits are suitable when you are on keto diet. You can consider adding rhubarb, lime, lemons, strawberries and raspberries in your diet if you are a fruit lover.

  • Limes - 2 gm per oz
  • Rhubarb - 1.7 gm per 1/2 cup
  • Strawberries - 11 gm per cup
  • Raspberries - 5 gm per cup
  • Lemons - 2 gm per oz
  • Apricots - 5 gm per fruit
  • Blackberries - 7 gm per cup
  • Red Grapefruit - 9 gm per 1/2 fruit

Can You Have Dairy On Keto

As far as dairy products are concerned, what form of dairy product is consumed makes the difference. If you are going to include loads of milk or milkshakes, ice cream then they may not be suitable for you when you are on keto diet. Processed milk products such as butter, cheese and yogurt could be included in your keto diet. You can consider including high fat yogurt in your diet. Here again moderation is the key. Milk is said to have very high carb levels.

  • Egg White - .3 gm
  • Whole Egg - .6 gm
  • Half and Half - .5 to 1 gm per tbsp
  • Full Fat Sour Cream - 1.2 gm per 2 tbsp
  • Unsweetened Almond Milk - less than 1 gm per cup
  • Egg Yolk - .3 gm
  • Heavy Whipping Cream .5 to .7 gm per tbsp
  • Plain Full Fat Greek Yogurt - 9 gr per cup

Can You Have Cheese On The Keto Diet

Keto shopping list cheeses

Even though we have already listed a category on dairy products, cheeses do require a special category. The carb levels vary depending on the type of cheese you choose. If you are a cheese lover you do not have to stay away from cheese just because you are on keto diet. You can use this keto shopping list to pick and choose your cheese from the list.

  • Gruyere Cheese - .1 gm per oz
  • Fontina - .4 gr per oz
  • Parmesan - .9 gm per oz
  • Mozzarella - .6 gm per oz
  • Blue Cheese - 1 gr per oz
  • Monterey - .1 gr per oz
  • Provolone - .6 gm per oz
  • Cheddar - .5 gm per oz
  • Havarti - .7 gm per oz
  • Gouda - .6 gm per oz
  • Ricotta - .8 gm per oz
  • Edam - .4 gm per oz
  • Muenster - .3 gm per oz
  • Neufchatel - .1 to .8 gr per oz

What Seasonings Are OK For Keto

All the herbs and spices have very low carb levels. Moreover, this should not pose a major concern because they are always used in sparing quantities to season the food and just to add flavors.

What Nuts And Seeds Can You Eat On The Keto Diet

Nuts and seeds are keto friendly

You are going to love nuts and seeds when you are on a keto diet. They are perfect keto snacks with a high fat and low carb formula. Not only that, they will also meet the other nutritional demands of the body. However, it is good to go through the keto shopping list for nuts because there are certain nuts that may not be a perfect fit for someone on a keto diet. You do not have to avoid such nuts completely if you like them. You can have them in your diet but in moderation.

  • Almonds (2 tbsp.) - 1.4 gm
  • Hazelnuts (2 tbsp.) - 1.2 gm
  • Pecans (2 tbsp. chopped) - 6 gm
  • Pistachio Nuts (2 tbsp.) - 3.1 gm
  • Pumpkin Seeds - .5 gm per oz
  • Almond Butter - 3 gm per tbsp
  • Peanuts (2 tbsp.) - 1.8 gm
  • Macadamia Nuts (2 tbsp.) - .9 gm
  • Pine Nuts (2 tbsp.) - 1.7 gm
  • Walnuts ((2 tbsp. halves) - .9 gm
  • Sunflower Seeds - 4 gm per oz
  • Peanut Butter - 2.4 gm per tbsp

What Can I Drink That Has No Carbs

As far as zero carb drinks are concerned, you will have plenty of options. The drink in itself would be keto friendly but if it is sweetened with sugar or other sweetening agents, then it will make the drink unsuitable. This includes both natural sugar as well as artificial sweeteners. Even if you are taking herbal tea ensure that it is free from sugar. Check out these keto drinks to include in your keto grocery list

  • Water
  • Unsweetened Coffee
  • Diet Soda (artificial sweeteners can affect keto diet weight loss)
  • No-Calorie Flavored Seltzers
  • Unsweetened Tea
  • Club Soda
  • Sugar Free Sparkling Water
  • Herbal Tea (without fruit sugars or barley added)

Those who are on a keto diet often wonder whether they can consume alcoholic beverages. It is important to stay away from wine and beer. You don’t have to lose heart; there are other alcoholic drinks that you could enjoy. Go through the keto shopping list to know the keto friendly drinks you could pick when you go shopping for your keto diet. Also, check out our section on keto alcohol.

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

Miscellaneous Keto Diet Items

There are other miscellaneous items that do not fall under any category above but still they can be part of your keto diet.

  •  Shirataki Noodles - 0 carbs
  • Balsamic Vinegar - 0 carbs
  • Rice Vinegar (seasoned) 3 gm per tbsp
  • Mustard - 0 carbs
  • Most Hot Sauces - 0 carbs
  • Kale Chips - 8-12 gm per oz
  • Pickles - 1 gm per pickle
  • White Vinegar - 0 carbs
  • Red Wine Vinegar - 0 carbs
  • Soy Sauce - 1 gm per tbsp.
  • Powdered Gelatin, Unflavored - 0 carbs (use it in recipes as a binder)
  • Beef or Turkey Jerky (no teriyaki flavor) - 3 gm per oz
  • Coconut Flakes - 4 gm per oz

Be sure to check out our page that highlights 10 delicious, must-have, keto essentials that should be on every list.

We tried to keep this keto shopping list as comprehensive as possible even though it is not completely exhaustive. We will continue to expand the list to make it easy for you to shop.