The best keto foods list pdf

keto foods list pdf
August 27, 2020

This keto foods list pdf, divided by each grocery section, is all you need to find keto food in your local grocery store.

Those that contain less than 3 grams of net carbohydrates (total carbohydrates minus fiber) per 100 grams of

Good Choices: Foods that contain 3 to 6 grams of net carbohydrates per 100 grams of food.

In the veggie aisle

keto foods list pdf
keto foods list pdf

The best:

  • Lettuce (Boston, butter, endives, leafy greens, iceberg, matcha, romaine and watercress)
  • Leafy greens (collard greens, kale, mustard, spinach, Swiss chard, and turnip)
  • Asparagus, avocados, bok choy, celery, aubergine, herbs, kohlrabi, mushrooms, radishes, turnip greens, tomatoes and zucchini (find recipes to cook these vegetables in our collection of garnish recipes )

Good options

  • Artichokes, broccoli, broccolini, brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans or pods, jicama, okra, cappuccino peas, and turnip (see our visual guide to the best keto veggies )
  • Blackberries and raspberries (see our visual guide to the best keto fruits )

In the meat, fish and seafood area

keto foods list pdf
keto foods list pdf

  • Beef, chicken, game meat, lamb, pork and venison two(see our keto food recipes )
  • Bacon, hot dogs *, organ meats and sausage *
  • Oily fish and white fish (read our keto fish recipes )
  • Crab, lobster, mussels, octopus, oysters, scallops, prawns and squid

Did you know:The best foods with sodium

In the deli

The best:

  • Cuts of chicken, jerky, ham, pancetta, pastrami, prosciutto, roast beef, cured ham and turkey
  • Chorizo, pepperoni, salami and soppressata cuts (perfect for our easy keto recipes )
  • Prepared chicken *, egg * and tuna salads *

Good options:

  • Slices of cheese
  • Bologna and mortadella

Dairy area

keto foods list pdf
keto foods list pdf

The best:

  • Butter and ghee3
  • Heavy cream for whipping
  • Soft cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat and gouda) and other harder cheeses (cheddar, havarti, mozzarella, monterey jack, muenster, provolone and swiss)
  • Eggs (try our delicious keto egg recipes )4

Good options:

  • Full-fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (regular), mascarpone, ricotta, and sour cream.
  • Whole milk should be used in moderation (no more than a couple of tablespoons) in coffee or tea

Read the section dedicated to cheese lovers on our keto foods page for recipe ideas.

The rest of the store

The best:

  • Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil5
  • Duck fat, lard, schmaltz (chicken or goose fat) and tallow6
  • Canned fish or shellfish (anchovies, crab, salmon, sardines and tuna)
  • Canned or jarred olives * and sauerkraut
  • Hot sauce *, mayonnaise *, mustard * and vinegar *
  • Bouillon cubes
  • Herbs, dried herbs, psyllium husk powder, and spices
  • Pork rinds * and Parmesan chips (for more information, visit our guide to keto snacks )
  • Sparkling water, coffee, tea, and cold-pressed coffee or unsweetened iced tea

we recommend:The best 7 foods to lower cholesterol

Good options:

  • Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
  • Seeds (chia, flax, hemp and pumpkin)
  • Jerky * and dry cuts of meat *
  • Canned coconut milk
  • Artichoke hearts, hearts of palm, pickles *, pizza sauce *, tomato sauce * and soy sauce *
  • Bulletproof Cold Pressed Coffee

* Make sure you read the label carefully to avoid brands that contain sugars and starches.

This is a gift from me:


Arugula1 cup (20g)0.4
Beet greens1 cup (38g)0.2
Bibb lettuce1 cup (55g)0.6
Bok choy1 cup (70g)0.8
Broccoli rabe1 cup (40g)0.0
Butter lettuce1 cup (42g)0.5
Cabbage1 cup (89g)3.0
Chard1 cup (36g)0.8
Collard greens1 cup (256g)3.9
Endive1 cup (50g)0.1
Iceberg lettuce1 cup (57g)1.2
Kale1 cup (67g)3.4
Mustard greens1 cup (56g)0.8
Romaine1 cup (47g)0.6
Spinach1 cup (30g)0.4
Sprouts1 cup (33g)0.1
Watercress1 cup (34g)0.2


Artichokes1/2 cup (84g)5.2
Asparagus1 cup (134g)2.4
Bamboo shoots1 cup (151g)4.6
Bell peppers1 cup (92g)3.6
Broccoli1 cup (91g)3.6
Brussels sprouts1 cup (88g)4.6
Cauliflower1 cup (107g)3.2
Celeriac1/2 cup (78g)5.8
Celery1 cup (101g)1.4
Chili peppers1 pepper (1.4g)1
Cucumbers1/2 cup (52g)1.6
Eggplant1 cup (82g)2.3
Fennel1 cup (87g)3.7
Garlic1 clove (3g)0.9
Green beans1 cup (100g)4.3
Jalapeno peppers1 pepper (14g)0.5
Jicama1 cup (130g)5.1
Kelp noodles4 oz. (113 g)2
Leeks1/2 cup (45g)5.5
Mushrooms1 cup (86g)2.2
Okra1 cup (100g)4.3
Onions1/2 cup (58g)4.3
Poblano peppers1 pepper1.9
Pickles1 large (135g)1.9
Pumpkins1 cup (116g)6.9
Radishes1 cup (116g)2
Rhubarb1 cup (122g)2
Rutabagas1 cup (140g)8.9
Scallions (green onions)1 cup (100g)4.7
Shallots1 cup (10g)1.4
Shirataki noodles1 cup4.7
Snow peas1 cup (98g)4.9
Spaghetti squash1 cup (101g)5.5
Turnips1 cup (130g)6.1
Zucchini1 cup (113g)2.4
Yellow squash1 cup (113g)2.6


Avocados1/2 fruit (100g)1.8
Raspberries1/2 cup (61.5g)3.3
Blueberries1/2 cup (74g)8.9
Blackberries1/2 cup (72g)3.1
Coconuts, flesh1/2 cup (40g)2.5
Cranberries1/2 cup (55g)4.6
Currants1/2 cup (56g)5.3
Strawberries1/2 cup (76g)4.3
Lemons1 lemon (58g)5.4
Limes1 lime (67g)5.2
Olives1/2 cup (67g)2.2
Tomatoes1 cup (180g)4.8
Watermelon1/2 cup (76g)5.5

Download and print the list of keto foods here and take it with you to the grocery store.


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