Clean Eating
The best keto foods list pdf
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 food.one
Good Choices: Foods that contain 3 to 6 grams of net carbohydrates per 100 grams of food.
In the veggie aisle
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
- 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
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:
LOW CARB LEAFY GREENS
| FOOD | SERVING SIZE | NET CARBS (G) |
|---|---|---|
| Arugula | 1 cup (20g) | 0.4 |
| Beet greens | 1 cup (38g) | 0.2 |
| Bibb lettuce | 1 cup (55g) | 0.6 |
| Bok choy | 1 cup (70g) | 0.8 |
| Broccoli rabe | 1 cup (40g) | 0.0 |
| Butter lettuce | 1 cup (42g) | 0.5 |
| Cabbage | 1 cup (89g) | 3.0 |
| Chard | 1 cup (36g) | 0.8 |
| Collard greens | 1 cup (256g) | 3.9 |
| Endive | 1 cup (50g) | 0.1 |
| Iceberg lettuce | 1 cup (57g) | 1.2 |
| Kale | 1 cup (67g) | 3.4 |
| Mustard greens | 1 cup (56g) | 0.8 |
| Romaine | 1 cup (47g) | 0.6 |
| Spinach | 1 cup (30g) | 0.4 |
| Sprouts | 1 cup (33g) | 0.1 |
| Watercress | 1 cup (34g) | 0.2 |
LOW CARB VEGETABLES
| FOOD | SERVING SIZE | NET CARBS (G) |
|---|---|---|
| Artichokes | 1/2 cup (84g) | 5.2 |
| Asparagus | 1 cup (134g) | 2.4 |
| Bamboo shoots | 1 cup (151g) | 4.6 |
| Bell peppers | 1 cup (92g) | 3.6 |
| Broccoli | 1 cup (91g) | 3.6 |
| Brussels sprouts | 1 cup (88g) | 4.6 |
| Cauliflower | 1 cup (107g) | 3.2 |
| Celeriac | 1/2 cup (78g) | 5.8 |
| Celery | 1 cup (101g) | 1.4 |
| Chili peppers | 1 pepper (1.4g) | 1 |
| Cucumbers | 1/2 cup (52g) | 1.6 |
| Eggplant | 1 cup (82g) | 2.3 |
| Fennel | 1 cup (87g) | 3.7 |
| Garlic | 1 clove (3g) | 0.9 |
| Green beans | 1 cup (100g) | 4.3 |
| Jalapeno peppers | 1 pepper (14g) | 0.5 |
| Jicama | 1 cup (130g) | 5.1 |
| Kelp noodles | 4 oz. (113 g) | 2 |
| Leeks | 1/2 cup (45g) | 5.5 |
| Mushrooms | 1 cup (86g) | 2.2 |
| Okra | 1 cup (100g) | 4.3 |
| Onions | 1/2 cup (58g) | 4.3 |
| Poblano peppers | 1 pepper | 1.9 |
| Pickles | 1 large (135g) | 1.9 |
| Pumpkins | 1 cup (116g) | 6.9 |
| Radishes | 1 cup (116g) | 2 |
| Rhubarb | 1 cup (122g) | 2 |
| Rutabagas | 1 cup (140g) | 8.9 |
| Scallions (green onions) | 1 cup (100g) | 4.7 |
| Shallots | 1 cup (10g) | 1.4 |
| Shirataki noodles | 1 cup | 4.7 |
| Snow peas | 1 cup (98g) | 4.9 |
| Spaghetti squash | 1 cup (101g) | 5.5 |
| Turnips | 1 cup (130g) | 6.1 |
| Zucchini | 1 cup (113g) | 2.4 |
| Yellow squash | 1 cup (113g) | 2.6 |
LOW CARB FRUITS
| FOOD | SERVING SIZE | NET CARBS (G) |
|---|---|---|
| Avocados | 1/2 fruit (100g) | 1.8 |
| Raspberries | 1/2 cup (61.5g) | 3.3 |
| Blueberries | 1/2 cup (74g) | 8.9 |
| Blackberries | 1/2 cup (72g) | 3.1 |
| Coconuts, flesh | 1/2 cup (40g) | 2.5 |
| Cranberries | 1/2 cup (55g) | 4.6 |
| Currants | 1/2 cup (56g) | 5.3 |
| Strawberries | 1/2 cup (76g) | 4.3 |
| Lemons | 1 lemon (58g) | 5.4 |
| Limes | 1 lime (67g) | 5.2 |
| Olives | 1/2 cup (67g) | 2.2 |
| Tomatoes | 1 cup (180g) | 4.8 |
| Watermelon | 1/2 cup (76g) | 5.5 |
