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 on Serving size Macros per serving
Pork belly 1 oz Carbs: 0 g

Fat: 15.03 g

Protein: 2.65 g

Chicken thighs 1 small, bone removed Carbs: 0 g

Fat: 8.45 g

Protein: 13.67 g

Beef porterhouse steak 200 g Carbs: 2 g

Fat: 27 g

Protein: 38 g

Lamb chops 4 oz, with bone Carbs: 0 g

Fat: 17.55 g

Protein: 15.86 g

Beef T-bone steak 6 oz, trimmed to 1/4″ fat Carbs: 0 g

Fat: 24.34 g

Protein: 32.98 g

Ground beef 1 oz Carbs: 0 g

Fat: 5.67 g

Protein: 4.87 g

Ground pork 3 oz Carbs: 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 on Serving size Macros per serving
Butter, unsalted 1 tbsp Carbs: 0 g

Fat: 11 g

Protein: 0 g

Hard cheeses:
Parmesan 100 g Carbs: 4.1 g

Fat: 28.6 g

Protein: 38.5 g

Swiss 100 g Carbs: 5.4 g

Fat: 27.8 g

Protein: 26.9 g

Provolone 100 g Carbs: 2.1 g

Fat: 26.6 g

Protein: 25.6 g

Soft cheeses:
Mozzarella 100 g Carbs: 3.1 g

Fat: 17 g

Protein: 28 g

Brie 100 g Carbs: 0.5 g

Fat: 28 g

Protein: 21 g

Cream cheese 100 g Carbs: 4.1 g

Fat: 34 g

Protein: 6 g

Cottage cheese 100 g Carbs: 3.4 g

Fat: 4.3 g

Protein: 11 g

Mascarpone 100 g Carbs: 2.62 g

Fat: 47.06 g

Protein: 4.19 g

Ghee 15 g (1 tbsp) Carbs: 0 g

Fat: 15 g

Protein: 0 g

Sour cream 100 g Carbs: 2.9 g

Fat: 20 g

Protein: 2.1 g

Full-fat yogurt, unflavored 6 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 on Serving size Macros per serving
Cauliflower 100 g (1 cup) Carbs: 5.3 g

Fat: 0.1 g

Protein: 2.0 g

Broccoli 91 g (1 cup) Carbs: 6 g

Fat: 0.4 g

Protein: 2.5 g

Cabbage 89 g (1 cup) Carbs: 5.2 g

Fat: 0.1 g

Protein: 1.1 g

Asparagus 100 g Carbs: 3.9 g

Fat: 0.1 g

Protein: 2.2 g

Arugula 100 g Carbs: 3.7 g

Fat: 0.7 g

Protein: 2.6 g

Spinach 100 g Carbs: 3.6 g

Fat: 0.4 g

Protein: 2.9 g

Eggplant 100 g Carbs: 5.9 g

Fat: 0.2 g

Protein: 1 g

Brussels sprouts 100 g Carbs: 9 g

Fat: 0.3 g

Protein: 3.4 g

Kale 100 g Carbs: 4.4 g

Fat: 1.5 g

Protein: 2.9 g

Celery 100 g Carbs: 3 g

Fat: 0.2 g

Protein: 0.7 g

Zucchini, baby 100 g Carbs: 3.1 g

Fat: 0.4 g

Protein: 2.7 g

Green beans 100 g Carbs: 7 g

Fat: 0.1 g

Protein: 1.8 g

Lettuce 100 g Carbs: 2.9 g

Fat: 0.2 g

Protein: 1.4 g

Red bell peppers 100 g Carbs: 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 on Serving size Macros per serving
Avocados 100 g Carbs: 9 g

Fat: 15 g

Protein: 15 g

Tomatoes 100 g Carbs: 3.2 g

Fat: 0.2 g

Protein: 1.2 g

Blackberries 100 g Carbs: 9.6 g

Fat: 0.5 g

Protein: 1.4 g

Strawberries 100 g Carbs: 7.7 g

Fat: 0.3 g

Protein: 0.7 g

Raspberries 100 g Carbs: 12 g

Fat: 0. 7g

Protein: 1.2 g

Coconut, shredded meat 80 g (1 cup) Carbs: 10 g

Fat: 27 g

Protein: 3 g

Lemon, without peel 100 g Carbs: 9.3 g

Fat: 0.3 g

Protein: 1.1 g

Cantaloupe 100 g Carbs: 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 on Serving size Macros per serving
Macadamia nuts 100 g Carbs: 14 g

Fat: 76 g

Protein: 7.9 g

Walnuts 100 g Carbs: 14 g

Fat: 65 g

Protein: 15 g

Pecans 100 g Carbs: 14 g

Fat: 72 g

Protein: 9.2 g

Brazil nuts 100 g Carbs: 12 g

Fat: 67 g

Protein: 14 g

Almonds 100 g Carbs: 22 g

Fat: 50 g

Protein: 21 g

Sesame seeds 100 g Carbs: 23 g

Fat: 50 g

Protein: 18 g

Flaxseeds 100 g Carbs: 29 g

Fat: 42 g

Protein: 18 g

Pumpkin seeds 64 g (1 cup) Carbs: 34 g

Fat: 12 g

Protein: 12 g

Hemp seeds 100 g Carbs: 8.7 g

Fat: 49 g

Protein: 32 g

Chia seeds 1 oz Carbs: 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 on Serving size Macros per serving
Sardines 100 g Carbs: 0 g

Fat: 11 g

Protein: 25 g

Wild salmon 100 g Carbs: 0 g

Fat: 7 g

Protein: 25 g

Cod 100 g Carbs: 0 g

Fat: 0.7 g

Protein: 18 g

Mackerel 100 g Carbs: 0 g

Fat: 18 g

Protein: 24 g

Herring 100 g Carbs: 0 g

Fat: 12 g

Protein: 23 g

Tuna, solid or chunks 154 g (1 cup) Carbs: 0 g

Fat: 1.3 g

Protein: 39.3 g

Shrimp 100 g Carbs: 0.2 g

Fat: 0.3 g

Protein: 24

Crab, cooked, flaked, and pieces 1 cup Carbs: 0 g

Fat: 2.08 g

Protein: 23.64 g

Clams 1 small Carbs: 0.23 g

Fat: 0.09 g

Protein: 1.15 g

Oysters 1 pacific Carbs: 1.88 g

Fat: 1.18 g

Protein: 3.38 g

Squid 2 oz Carbs: 1.75 g

Fat: 0.78 g

Protein: 8.83 g

Mussels 1 small Carbs: 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 on Serving size Macros per serving
Extra-virgin olive oil 13.6 g (1 tbsp) Carbs: 0 g

Fat: 14 g

Protein: 0 g

Avocado oil 14 g (1 tbsp) Carbs: 0 g

Fat: 14 g

Protein: 0 g

Coconut oil 13.6 g (1 tbsp) Carbs: 0 g

Fat: 14 g

Protein: 0 g

Sesame oil 13.6 g (1 tbsp) Carbs: 0 g

Fat: 14 g

Protein: 0 g

Coconut butter 13.6 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 on Serving size Macros per serving
Olive oil mayonnaise 1 tbsp Carbs: 0 g

Fat: 6 g

Protein: 0 g

Unsweetened ketchup 1 tbsp Carbs: 1 g

Fat: 0 g

Protein: 0 g

Coconut aminos 1 tbsp Carbs: 1 g

Fat: 0 g

Protein: 0 g

Sugar-free barbecue sauce 1 tbsp Carbs: 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 on Serving size Macros per serving
Sugar-free beef jerky 16 oz (1 container) Carbs: 0 g

Fat: 24 g

Protein: 192 g

Dried seaweed 1 strip Carbs: 0.26 g

Fat: 0.02 g

Protein: 0.16 g

Boiled egg 1 large Carbs: 0.6 g

Fat: 5 g

Protein: 6 g

Pork rinds 100 g Carbs: 0 g

Fat: 31 g

Protein: 61 g

String cheese 28 g (1 stick) Carbs: 0.6 g

Fat: 6.3g

Protein: 6.3 g

Bone broth, homemade 153 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 on Serving size Macros per serving
Sparkling water 12 fl oz (1 can or bottle) Carbs: 0 g

Fat: 0 g

Protein: 0 g

Diet soda 12 fl oz (1 can or bottle) Carbs: 0.84 g

Fat: 0.07 g

Protein: 0.39 g

Green tea 8 fl oz (1 mug) Carbs: 0.47 g

Fat: 0 g

Protein: 0 g

Black tea 6 fl oz (1 teacup) Carbs: 0.36 g

Fat: 0 g

Protein: 0 g

Plain coffee, made from ground 8 fl oz (1 mug) Carbs: 0 g

Fat: 0.05 g

Protein: 0.28 g

Coffee with cream 6 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, unsweetened 240 ml (1 cup) Carbs: 1 g

Fat: 2.5 g

Protein: 1 g

Coconut milk, unsweetened 240 ml (1 cup) Carbs: 2 g

Fat: 4.5 g

Protein: 0 g

Hemp milk, unsweetened 240 ml (1 cup) Carbs: 1 g

Fat: 8 g

Protein: 2 g

Alcoholic drinks:
Vodka 1 fl oz Carbs: 0 g

Fat: 0 g

Protein: 0 g

Gin 1 fl oz Carbs: 0 g

Fat: 0 g

Protein: 0 g

Whiskey 1.5 fl oz (1 jigger) Carbs: 0.03 g

Fat: 0 g

Protein: 0 g

Rum 1 fl oz Carbs: 0 g

Fat: 0 g

Protein: 0 g

Brandy 1 fl oz Carbs: 0 g

Fat: 0 g

Protein: 0 g

Scotch 1 oz (1 shot) Carbs: 0 g

Fat: 0 g

Protein: 0 g

Cognac 1 fl oz Carbs: 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
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