Most dairy foods are an excellent choice for a keto diet, but be careful to buy realdairy.
By this, I mean that a yogurt full of added sugar and chocolate rings is not going to be beneficial for health.
Also, while full-fat milk is perfectly healthy food, it is worth bearing in mind that there is approximately 5g lactose (milk sugars) per 100 ml.
With this in mind, don’t go overboard with drinking milk if you are sticking to a ketogenic diet.
Food
Total Carbs
Net Carbs
Butter
0.1
0.1
Cheese (hard – parmesan)
3.2
3.2
Cheese (medium hard – cheddar)
1.3
1.3
Cheese (soft – brie)
0.5
0.5
Clotted Cream
2
2
Cottage Cheese
3.4
3.4
Cream Cheese
4
4
Ghee
0.4
0.4
Greek Yogurt
4
4
Heavy Cream
2.8
2.8
Kefir
5
5
Milk (whole)
5
5
Sour Cream
4
4
Quark
4
4
Full-fat dairy foods are one of the best things you can eat on keto.
Not only are most dairy foods low in carbohydrates, but they also tend to be nutrient-rich and a source of fat-soluble vitamins (2, 3).
Key Point: The best keto dairy foods are butter, cheese, ghee, and heavy cream.
Fruit
Technically, you can eat any fruit you want on a ketogenic diet if you’re watching your overall carb intake.
However, it’s better to focus on nutrient-dense, lower-sugar fruits which have the least carbohydrate content.
Some good examples are below.
Food
Total Carbs
Net Carbs
Avocado
9
2
Blackberries
10
5
Blueberries
14.5
12.4
Boysenberries
12.2
6.9
Cloud Berries
8.6
8.6
Cranberries
12.2
7.6
Elderberries
18.4
11.4
Gooseberries
10.2
5.9
Huckleberries
8.7
8.7
Lemon
9.3
6.5
Lime
11
8
Olives (black)
6.3
3.1
Olives (green)
4
1
Raspberries
11.9
5.4
Rhubarb
4.5
2.7
Salmonberries
10.1
8.2
Strawberries
7.7
5.7
Tomatoes
3.9
2.7
As you can see, berries and fatty fruits (avocado and olives) dominate the table.
One of the main things to consider when putting your keto shopping list together is that carbohydrates are not bad. There should be no fear of carbohydrates in foods like fruit and vegetables.
However, some of these foods may not be the right fit specifically for a very low-carb ketogenic diet. In other words, when following a diet that restricts carbohydrate intake to such low levels, it is important to choose those carbohydrates wisely.
For instance, rice has approximately 73 grams of net carbohydrates per 100 grams, and it is relatively low in nutrients (4).
On the other hand, avocado, olives, and berries all contain a few carbs but also a wide range of nutrients.
Key Point: While all fruit can fit in if you carefully monitor carbs, the most keto friendly fruits are avocado, olives, tomatoes, rhubarb, and blackberries.
Meat
There are no real restrictions on the type of meat on a ketogenic diet.
Here is the carbohydrate content for a range of meat products:
Food
Total Carbs
Net Carbs
Bacon
1.5*
1.5*
Beef – all cuts
0
0
Buffalo
0
0
Ham
0
0
Lamb
0
0
Mutton
0
0
Organ Meats – liver
3.8
3.8
Pork
0
0
Prosciutto
0.3*
0.3*
Salami
3.8*
3.8*
Sausages
0**
0**
Venison
0
0
* Cured meat products such as bacon and salami often contain tiny amounts of sugar.
** Based on 99% meat sausages; be careful as some brands of sausage use significant amounts of flour in their products.
Key Point: Meat generally has no carbs, so it fits on a ketogenic shopping list.
Nuts
There are many types of nuts to choose from, and not all of them are low in carbs.
In fact, some nuts—such as cashews—have quite a high carbohydrate load.
But all things considered, nuts are a healthy food that belongs on your keto shopping list.
On the downside, they are very energy-dense; 100g of nuts can come to around 700 calories.
With this in mind, it is important not to over-consume nuts – a small handful is easily enough.
Food
Total Carbs
Net Carbs
Almonds
21.7
9.5
Brazil Nuts
12.3
4.8
Hazelnuts
16.7
7
Macadamia
14.2
5.6
Peanuts
16.1
7.6
Pecans
14
4.4
Pine Nuts
13.1
9.4
Walnuts
13.7
7
All of these nuts are full of important vitamins and minerals, and they taste great.
Key Point: No matter which nuts you buy, you will be gaining health benefits from eating them. However, the ‘most keto’ of these nuts are brazil nuts, pecans, and macadamia.
Oils and Fats
Regarding fats and oils, the first thing to remember is that just because a certain food is ketogenic doesn’t necessarily make it healthy.
For instance, arguably one of the unhealthiest food ingredients is ‘keto’ by nature.
For example, partially hydrogenated trans fats have links to cancer and cardiovascular heart disease (5, 6).
And yes, these foods are ‘ketogenic’ – no carbs in sight! So, again, it’s not just the amount of carbs that matter — it’s the food and nutrient quality.
In this context, it can be wise to limit the amount of isolated fats from butter and oils, since they can add a significant amount of fat and calories to the diet.
That said, here is a list of some oils and fats with their (usually zero) carbohydrate content.
Food
Total Carbs
Net Carbs
Avocado Oil
0
0
Butter
0.1
0.1
Canola Oil
0
0
Coconut Oil
0
0
Extra Virgin Olive Oil
0
0
Ghee
0
0
Goose Fat
0
0
Grapeseed Oil
0
0
Lard
0
0
Macadamia Nut Oil
0
0
Red Palm Oil
0
0
Rice Bran Oil
0
0
Sesame Oil
0
0
Soybean Oil
0
0
Sunflower Oil
0
0
Tallow
0
0
As shown above, there are no carbs to worry about with fats and oils.
Key Point: There are many great oils and fats that taste delicious, but it is important not to overdo the consumption of isolated fats.
Poultry (and Eggs)
While poultry is not quite as nutrient-dense as red meat, it does contain a range of beneficial nutrients, and it is zero carb (7, 8).
Of course, the exception is fried chicken, which is neither ketogenic nor the healthiest of foods!
Eggs, on the other hand, are a nutrient-rich food that contains minimal carbohydrate levels.
Food
Total Carbs
Net Carbs
Chicken
0
0
Duck
0
0
Eggs
0.8
0.8
Goose
0
0
Turkey
0
0
Quail
0
0
Key Point: Meat generally has no carbs, so any type is fine for your shopping list. All meats are perfect ketogenic diet foods.
Seafood
There are all kinds of different fish and shellfish that are perfect ketogenic foods.
Fish
Here are some of the most common edible fish that you can buy.
Food
Total Carbs
Net Carbs
Anchovy*
0
0
Bream
0
0
Carp
0
0
Catfish
0
0
Cod
0
0
Flounder
0
0
Haddock
0
0
Halibut
0
0
Herring
0
0
Mackerel*
0
0
Sardines*
0
0
Salmon*
0
0
Swordfish
0
0
Tilapia
0
0
Trout*
0
0
Tuna
0
0
To point out the asterisk next to five of these fish – this is for the purpose of identifying some of the best choices.
All these fish are low in mercury and also contain good amounts of omega-3 fatty acids (9, 10).
Shellfish and Other Seafood
Unlike fish, shellfish and other sea creatures do contain carbs—but only in minimal amounts.
Shellfish are also full of nutrients, and they are some of the most nutrient-rich foods you can eat.
Food
Total Carbs
Net Carbs
Abalone
6
6
Clams
2.6
2.6
Cockles
4.7
4.7
Crab
0
0
Eel
0
0
Lobster
0.5
0.5
Mussels
3.7
3.7
Octopus
2.2
2.2
Oysters
3.9
3.9
Scallops
0.8
0.8
Sea Squirt
2.2
2.2
Shrimp
0.9
0.9
Squid
3.1
3.1
Key Point: All seafood tends to be incredibly nutritious—try to include it on your keto grocery list.
Seeds
Seeds are interesting in that they contain large amounts of fat, but also a high amount of carbohydrate.
However, as you can see from the table below, the majority of the carbs are from fiber and non-digestible.
Food
Total Carbs
Net Carbs
Chia Seeds
43.8
6.1
Flaxseed
28.9
1.6
Hemp Seeds
12
5
Pumpkin Seeds
17.8
14.9
Sesame Seeds
23.4
11.6
Sunflower Seeds
20
11.4
Don’t feel like you have to include seeds on your keto shopping list.
They are reasonably healthy food that can help with meeting nutrient requirements, but they’re not necessary.
Key Point: Seeds are high in fat and contain a large amount of fibrous carbohydrate. On the negative side, they aren’t the tastiest of ketogenic foods.
Vegetables
There are hundreds of vegetables that are suitable for a keto diet.
One of the first that comes to mind is zucchini, especially considering it’s the base vegetable for the infamous ‘zoodles’ (or zucchini noodles).
Generally speaking, for the purpose of a ketogenic diet, it is better to emphasize leafy greens as they contain minimal amounts of carbohydrates. In addition, leafy greens are extremely nutrient-rich — especially foods such as spinach and seaweed (15, 16).
While starchy vegetables such as potatoes and sweet potatoes do offer valuable nutrients, they are too high in carbohydrates for a ketogenic diet.
Food
Total Carbs
Net Carbs
Artichoke
10.5
5.1
Asparagus
3.9
1.8
Beets
13
9.2
Bell Pepper
6.3
4.2
Bok Choy
2.2
1.2
Broccoli
7
4
Brussels Sprouts
9
5
Cabbage
5.8
3.3
Carrot
10
7
Cauliflower
5.3
2.8
Celery
3
1
Chives
4.4
1.9
Cucumber
3.6
3.1
Eggplant
6
3
Garlic
33.1
31
Green Onion
7.3
4.7
Kale
10
8
Kohlrabi
6.2
2.6
Leek
14.2
12.4
Mushrooms (white)
3.3
2.3
Napa Cabbage
3.9
2.6
Okra
7
3.8
Radish
3
2
Romaine Lettuce
3.3
1.2
Red Onion
9
7
Rutabaga
8
5
Spaghetti Squash
6.5
5.1
Spinach
3.6
1.4
Turnip
6.4
4.6
Yellow Onion
9
7
Zucchini
3
2
Overall, most vegetables are low in net carbs and suitable for your grocery list.
However, if you want to stay in ketosis, then limit the amount of higher-carb veggies such as carrots and onions.
Key Point: While there’s a range of veggies that qualify as keto-friendly groceries, some offer more health benefits than others. Leafy greens are among the best low carb vegetables.
Condiments / Sauces / Snacks
As many of these foods are commercial products, keep in mind that the nutritional values may change depending on the brand.
However, providing you read the labels to confirm the ingredients, they are still relatively low-carbohydrate foods to put on your keto grocery list.
Food
Total Carbs
Net Carbs
Almond Butter
21.2
17.5
Beef Jerky
0*
0*
Cacao Nibs
35.7
3.6
Cacao Powder
57.9
24.7
Coconut Chips
25
7
Dark Chocolate (85% – Vivani)
35.7
21.4
Kimchi (commercial)
7
6.2
Peanut Butter (chunky style)
22
14
Pork Rinds (Pork Crackling)
0
0
Salsa
7
6
Sauerkraut
5
2
Tamari Soy Sauce
6
5
Tomato Paste
19
15
Whey Protein
17.6
14.1
Wholegrain Mustard
10
10
Key Point: A keto shopping list has room for condiments, sauces, and snacks. However, check the ingredients list carefully for unnecessary additives.
Final Thoughts
All in all, ketogenic diets are one of the most restrictive dietary patterns, and they cut out numerous nutritious foods.
However, a wide range of nutrient-rich foods can still fit into a ketogenic diet plan.
For more information on ketogenic diets, see this guide to nutritional ketosis.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
