The Complete Keto Grocery List for Beginners

We’ve created this easy and complete keto grocery list (with macros and useful tips) just for you! Take it with you when you go grocery shopping.

True enough, following a low-carb, high-fat diet for the first time can be tough. As a new ketoer, you’d be asking the question, “Is there a detailed keto grocery list that will make my life easier?”

A reliable keto diet food list enables you to plan your meals for the week. Each time you go grocery shopping, a definitive food list ensures that you make the right choices so you can stay in ketosis.

Below, you’ll find a list of keto friendly foods and their corresponding macros. Dig in and enjoy!

Meat

Meat is one of the best keto foods you can eat. Unless you are a vegetarian, choose fattier meat cuts. Remember that the majority of your calories should come from fat (55% to 60%) 1.

Here’s what’s interesting: Compared with regular beef, grass-fed beef contains more omega-3 fatty acids. These fats are good for your heart 2.

meat
Choose fattier cuts on a keto diet.

 

Stock up onServing sizeMacros per serving
Pork belly1 ozCarbs: 0 g

Fat: 15.03 g

Protein: 2.65 g

Chicken thighs1 small, bone removedCarbs: 0 g

Fat: 8.45 g

Protein: 13.67 g

Beef porterhouse steak200 gCarbs: 2 g

Fat: 27 g

Protein: 38 g

Lamb chops4 oz, with boneCarbs: 0 g

Fat: 17.55 g

Protein: 15.86 g

Beef T-bone steak6 oz, trimmed to 1/4″ fatCarbs: 0 g

Fat: 24.34 g

Protein: 32.98 g

Ground beef1 ozCarbs: 0 g

Fat: 5.67 g

Protein: 4.87 g

Ground pork3 ozCarbs: 0 g

Fat: 18.02 g

Protein: 14.36 g

Dairy Products

When it comes to dairy, go for full-fat options. Choose grass-fed dairy as well since it has a higher beneficial fatty acid content 3. Avoid dairy products that contain added sugar like corn fructose. Added sugars provide extra calories with no nutritional benefits. Check the packaging!

cheese
Cheese is one of the best dairy products for keto.

 

Stock up onServing sizeMacros per serving
Butter, unsalted1 tbspCarbs: 0 g

Fat: 11 g

Protein: 0 g

Hard cheeses:
Parmesan100 gCarbs: 4.1 g

Fat: 28.6 g

Protein: 38.5 g

Swiss100 gCarbs: 5.4 g

Fat: 27.8 g

Protein: 26.9 g

Provolone100 gCarbs: 2.1 g

Fat: 26.6 g

Protein: 25.6 g

Soft cheeses:
Mozzarella100 gCarbs: 3.1 g

Fat: 17 g

Protein: 28 g

Brie100 gCarbs: 0.5 g

Fat: 28 g

Protein: 21 g

Cream cheese100 gCarbs: 4.1 g

Fat: 34 g

Protein: 6 g

Cottage cheese100 gCarbs: 3.4 g

Fat: 4.3 g

Protein: 11 g

Mascarpone100 gCarbs: 2.62 g

Fat: 47.06 g

Protein: 4.19 g

Ghee15 g (1 tbsp)Carbs: 0 g

Fat: 15 g

Protein: 0 g

Sour cream100 gCarbs: 2.9 g

Fat: 20 g

Protein: 2.1 g

Full-fat yogurt, unflavored6 oz (1 container)Carbs: 7.9 g

Fat: 5.5 g

Protein: 5.9 g

 

Note: Milk is a no-no on keto. However, you can enjoy “milk replacements” that are non-dairy. Examples are almond milk, coconut milk, and hemp milk.

Vegetables

If you are a vegetarian or want to include more greens in your diet, there are many keto diet foods to choose from. But remember that not all veggies are created equal.

Vegetables that grow above the ground happen to be low in carbs. Meanwhile, if they grow below the ground, they tend to pack more carbs. Below is a list of keto-friendly vegetable options.

vegetables
Green vegetables are some of the best on low carb diets.

 

Stock up onServing sizeMacros per serving
Cauliflower100 g (1 cup)Carbs: 5.3 g

Fat: 0.1 g

Protein: 2.0 g

Broccoli91 g (1 cup)Carbs: 6 g

Fat: 0.4 g

Protein: 2.5 g

Cabbage89 g (1 cup)Carbs: 5.2 g

Fat: 0.1 g

Protein: 1.1 g

Asparagus100 gCarbs: 3.9 g

Fat: 0.1 g

Protein: 2.2 g

Arugula100 gCarbs: 3.7 g

Fat: 0.7 g

Protein: 2.6 g

Spinach100 gCarbs: 3.6 g

Fat: 0.4 g

Protein: 2.9 g

Eggplant100 gCarbs: 5.9 g

Fat: 0.2 g

Protein: 1 g

Brussels sprouts100 gCarbs: 9 g

Fat: 0.3 g

Protein: 3.4 g

Kale100 gCarbs: 4.4 g

Fat: 1.5 g

Protein: 2.9 g

Celery100 gCarbs: 3 g

Fat: 0.2 g

Protein: 0.7 g

Zucchini, baby100 gCarbs: 3.1 g

Fat: 0.4 g

Protein: 2.7 g

Green beans100 gCarbs: 7 g

Fat: 0.1 g

Protein: 1.8 g

Lettuce100 gCarbs: 2.9 g

Fat: 0.2 g

Protein: 1.4 g

Red bell peppers100 gCarbs: 6 g

Fat: 0.3 g

Protein: 1 g

Fruits

What fruits can I eat on a keto diet? Fruits are nature’s candy and contain vitamins and minerals. But since they’re also full of natural sugars, you need to be careful about your fruit choices. Prior to buying or consuming a fruit, check its nutritional info.

berries
When it comes to low carb fruit, choose a variety of berries.

 

Stock up onServing sizeMacros per serving
Avocados100 gCarbs: 9 g

Fat: 15 g

Protein: 15 g

Tomatoes100 gCarbs: 3.2 g

Fat: 0.2 g

Protein: 1.2 g

Blackberries100 gCarbs: 9.6 g

Fat: 0.5 g

Protein: 1.4 g

Strawberries100 gCarbs: 7.7 g

Fat: 0.3 g

Protein: 0.7 g

Raspberries100 gCarbs: 12 g

Fat: 0. 7g

Protein: 1.2 g

Coconut, shredded meat80 g (1 cup)Carbs: 10 g

Fat: 27 g

Protein: 3 g

Lemon, without peel100 gCarbs: 9.3 g

Fat: 0.3 g

Protein: 1.1 g

Cantaloupe100 gCarbs: 8.2 g

Fat: 0.2 g

Protein: 0.8 g

Nuts and Seeds

Looking for a snack that won’t sabotage your keto diet? Nuts and seeds are worth adding to your ketogenic food list. They are good sources of healthy fats and plant-based proteins to keep you feeling fuller longer 4.

nuts_and_seeds
Nuts and seeds are staples on a keto diet.

 

Stock up onServing sizeMacros per serving
Macadamia nuts100 gCarbs: 14 g

Fat: 76 g

Protein: 7.9 g

Walnuts100 gCarbs: 14 g

Fat: 65 g

Protein: 15 g

Pecans100 gCarbs: 14 g

Fat: 72 g

Protein: 9.2 g

Brazil nuts100 gCarbs: 12 g

Fat: 67 g

Protein: 14 g

Almonds100 gCarbs: 22 g

Fat: 50 g

Protein: 21 g

Sesame seeds100 gCarbs: 23 g

Fat: 50 g

Protein: 18 g

Flaxseeds100 gCarbs: 29 g

Fat: 42 g

Protein: 18 g

Pumpkin seeds64 g (1 cup)Carbs: 34 g

Fat: 12 g

Protein: 12 g

Hemp seeds100 gCarbs: 8.7 g

Fat: 49 g

Protein: 32 g

Chia seeds1 ozCarbs: 12 g

Fat: 8.7 g

Protein: 4.7 g

Seafood

Seafood, including fish and shellfish, are great for the keto diet. Another good news is that seafood is a superior source of amino acids, fiber, and vitamins and minerals.

N-3 polyunsaturated fatty acids (PUFAs) are higher in fatty fish such as salmon, mackerel, and herring. Study shows that consuming n-3 PUFAs daily reduces the risk of cardiovascular disease 5.

seafoods
Seafood is keto friendly and a source of essential nutrients.

 

Stock up onServing sizeMacros per serving
Sardines100 gCarbs: 0 g

Fat: 11 g

Protein: 25 g

Wild salmon100 gCarbs: 0 g

Fat: 7 g

Protein: 25 g

Cod100 gCarbs: 0 g

Fat: 0.7 g

Protein: 18 g

Mackerel100 gCarbs: 0 g

Fat: 18 g

Protein: 24 g

Herring100 gCarbs: 0 g

Fat: 12 g

Protein: 23 g

Tuna, solid or chunks154 g (1 cup)Carbs: 0 g

Fat: 1.3 g

Protein: 39.3 g

Shrimp100 gCarbs: 0.2 g

Fat: 0.3 g

Protein: 24

Crab, cooked, flaked, and pieces1 cupCarbs: 0 g

Fat: 2.08 g

Protein: 23.64 g

Clams1 smallCarbs: 0.23 g

Fat: 0.09 g

Protein: 1.15 g

Oysters1 pacificCarbs: 1.88 g

Fat: 1.18 g

Protein: 3.38 g

Squid2 ozCarbs: 1.75 g

Fat: 0.78 g

Protein: 8.83 g

Mussels1 smallCarbs: 0.37 g

Fat: 0.22 g

Protein: 1.19 g

Oils

When cooking keto approved foods, you might be wondering which oils to use. Some oils are good for you, and some are not – because they trigger inflammation in your body and damage your metabolism.

Avoid vegetable oils such as corn oil, canola oil, soybean oil, sunflower oil, and safflower oil.

coconut_oils
Coconut oil can provide MCTs on your keto diet.

 

Stock up onServing sizeMacros per serving
Extra-virgin olive oil13.6 g (1 tbsp)Carbs: 0 g

Fat: 14 g

Protein: 0 g

Avocado oil14 g (1 tbsp)Carbs: 0 g

Fat: 14 g

Protein: 0 g

Coconut oil13.6 g (1 tbsp)Carbs: 0 g

Fat: 14 g

Protein: 0 g

Sesame oil13.6 g (1 tbsp)Carbs: 0 g

Fat: 14 g

Protein: 0 g

Coconut butter13.6 g (1 tbsp)Carbs: 3 g

Fat: 9 g

Protein: 1 g

Condiments

Condiments add flavor to your meals. Yet, finding keto-friendly condiments can be tricky! Some of them contain ingredients that kick you out of ketosis. Read the nutritional info to check for the carb content and added sugars.

condiments
Not all condiments are created equal from a keto perspective.

 

Stock up onServing sizeMacros per serving
Olive oil mayonnaise1 tbspCarbs: 0 g

Fat: 6 g

Protein: 0 g

Unsweetened ketchup1 tbspCarbs: 1 g

Fat: 0 g

Protein: 0 g

Coconut aminos1 tbspCarbs: 1 g

Fat: 0 g

Protein: 0 g

Sugar-free barbecue sauce1 tbspCarbs: 2 g

Fat: 0.28 g

Protein: 0.28 g

Snacks

What snacks should you add to your keto shopping list? There are plenty of options that will satisfy your cravings and energize you.

If you’re at home, you’ll want to make your own snacks like fat bombs, hard boiled eggs, and low-carb cookies. When traveling, bring ready-to-eat snacks like beef jerky and keto bars.

keto_beef_jerky
Beef jerky and other keto snacks will help you stay on track.

 

Stock up onServing sizeMacros per serving
Sugar-free beef jerky16 oz (1 container)Carbs: 0 g

Fat: 24 g

Protein: 192 g

Dried seaweed1 stripCarbs: 0.26 g

Fat: 0.02 g

Protein: 0.16 g

Boiled egg1 largeCarbs: 0.6 g

Fat: 5 g

Protein: 6 g

Pork rinds100 gCarbs: 0 g

Fat: 31 g

Protein: 61 g

String cheese28 g (1 stick)Carbs: 0.6 g

Fat: 6.3g

Protein: 6.3 g

Bone broth, homemade153 g (1 cup)Carbs: 0.6 g

Fat: 0.3 g

Protein: 9.4 g

Beverages

Yes, we already know it – water is the best way to quench your thirst and stay hydrated! It’s completely free of carbs and calories. But sometimes, you just want something hot, creamy, sparkling, or buttery to satisfy your taste buds.

coffee
Coffee is one of many drinks you can have on keto.

 

Stock up onServing sizeMacros per serving
Sparkling water12 fl oz (1 can or bottle)Carbs: 0 g

Fat: 0 g

Protein: 0 g

Diet soda12 fl oz (1 can or bottle)Carbs: 0.84 g

Fat: 0.07 g

Protein: 0.39 g

Green tea8 fl oz (1 mug)Carbs: 0.47 g

Fat: 0 g

Protein: 0 g

Black tea6 fl oz (1 teacup)Carbs: 0.36 g

Fat: 0 g

Protein: 0 g

Plain coffee, made from ground8 fl oz (1 mug)Carbs: 0 g

Fat: 0.05 g

Protein: 0.28 g

Coffee with cream6 fl oz (1 coffee cup)Carbs: 2.91 g

Fat: 1.47 g

Protein: 0.39 g

Bulletproof coffee (aka “butter coffee”)8-ounce (237 ml cup)Carbs: 0 g

Fat: 50 g

Protein: 0 g

Almond milk, unsweetened240 ml (1 cup)Carbs: 1 g

Fat: 2.5 g

Protein: 1 g

Coconut milk, unsweetened240 ml (1 cup)Carbs: 2 g

Fat: 4.5 g

Protein: 0 g

Hemp milk, unsweetened240 ml (1 cup)Carbs: 1 g

Fat: 8 g

Protein: 2 g

Alcoholic drinks:
Vodka1 fl ozCarbs: 0 g

Fat: 0 g

Protein: 0 g

Gin1 fl ozCarbs: 0 g

Fat: 0 g

Protein: 0 g

Whiskey1.5 fl oz (1 jigger)Carbs: 0.03 g

Fat: 0 g

Protein: 0 g

Rum1 fl ozCarbs: 0 g

Fat: 0 g

Protein: 0 g

Brandy1 fl ozCarbs: 0 g

Fat: 0 g

Protein: 0 g

Scotch1 oz (1 shot)Carbs: 0 g

Fat: 0 g

Protein: 0 g

Cognac1 fl ozCarbs: 0 g

Fat: 0 g

Protein: 0 g

Conclusion

What groceries do I need for a keto diet? Surely, you already have the answer to that with our simple keto grocery list. A low-carb, high-fat diet has a lot to offer in terms of food options. As long as you know what to eat, you’ll be able to enjoy the diet to its fullest – and reap its benefits!

REFERENCES:

  1. Masood W, Uppaluri KR. Ketogenic Diet. 2020 January - https://www.ncbi.nlm.nih.gov/books/NBK499830/

  2. Lopez-Jimenez F. Grass-fed beef: What are the heart-health benefits? 2019 January 9 - https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059

View all references