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 |