The Ultimate Keto Shopping List | Quick & Easy!

The Ultimate Keto Shopping List | Quick & Easy!

You’re ready to start and it’s time to dive in, but maybe you’re still unsure of which foods should be found on your keto shopping list and which ones need to be crossed off of that list.

So you know what the ketogenic diet is, some of the science behind it, and you’ve bought into it because it works and can seriously benefit you.

You’ll be happy to know that we’re here to help and we’ve got you covered!

The purpose of this article is to clear up that confusion and provide you with a convenient keto diet grocery list so you’ll never be left wondering,

“Does this fit into the ketogenic diet?”

You’re ready to start the keto diet, but maybe you’re still unsure of which foods should be on your keto shopping list and which ones need to be crossed off. We're here to help clear up that confusion and provide you with the ultimate keto shopping list! #wannaliv

The ketogenic diet is more than just steak, bacon, butter, and avocados (though some of these are favorites) and you might be pleasantly surprised by the amount of foods that could be acceptable for your keto grocery list.

Related: Keto Diet Food List – What Can I Eat?

Preliminary Keto Shopping List Inspection

You’re ready to start the keto diet, but maybe you’re still unsure of which foods should be on your keto shopping list and which ones need to be crossed off. We're here to help clear up that confusion and provide you with the ultimate keto shopping list! #wannaliv

Before you start though, it would be wise to go through all of the food and drink items you currently have in your household.

The last thing you want to do is buy a load of keto-approved products just to mix them up in your cupboard with some carb-loaded items.

All that time, energy, and effort to go keto shopping is wasted!




The easiest way to do this is to have a look at the Nutrition Facts labels on all of your foods, beverages, condiments, etc…

After doing so, toss or donate anything that is high in sugar/net carbohydrates.

Related: 20 Keto Success Stories That Will Blow Your Mind!

As a general rule of thumb, if the carb content is higher than the fat and protein content combined, it is way too high and needs to go.

(Click to Enlarge)

The Ultimate Keto Shopping List: As a general rule of thumb, if the carb content is higher than the fat and protein content combined, it is way too high and needs to go. via Wanna Liv #wannaliv

The Ultimate Keto Shopping List: If the carb content is higher than half of the fat and protein content combined, it is relatively high and you should consume only scarcely. via Wanna Liv #wannaliv

If the carb content is higher than half of the fat and protein content combined, it is relatively high and you should consume only scarcely.

Be sure to check the labels rather than just keeping what you think might be low-carb and keto friendly as you might just be surprised at the types of items they add sugar and other forms of carbohydrates to!

The nutrition values are presented alongside most of the food items listed below.

Click here for the full Keto Shopping List pdf version

The Ultimate Keto Shopping List pdf Version

 

Keto Shopping List: Meat

Keto Shopping List: Meat via Wanna Liv #wannaliv

Generally speaking, meats are typically a safe bet. Most meat sources are naturally carb-free.

However, meats are also very good sources of protein. While protein is a very important component for both general health and the ketogenic diet, too much protein can actually be anti-ketogenic.

Related: Intro To Keto: Free 3 Day Keto Kickstart Meal Plan

When following the keto diet, you should be sure to watch how much meat, and thus protein, you consume. Also, watch out for added carbohydrates in pre-prepared and processed meats.

Common meats to find added carbs include: sausages, ham, burgers, meatballs, meatloaf, etc…

The Ultimate Keto Shopping List: Meat via Wanna Liv

  • Beef (ground | 70%/30%)1 Serving (1 oz) | Total Fat: 8g | Total Carbs: 0g | Protein: 4g

    (Fattier Cuts: Rib Meat/T-bone & Rib-eye Steak)

  • Turkey (breast) ― 1 Serving (1 oz) | Total Fat: .5g | Total Carbs: 1.2g | Protein: 4.8g

    (Ground/Leg/Liver/Dark Meat)

  • Pork (loin) ― Raw (1 oz) | Total Fat: 3.5g | Total Carbs: 0g | Protein: 5.5g

    (Shoulder/Leg/Ground)

  • Chicken (breast) ― Raw (1 oz) | Total Fat: .3g | Total Carbs: 0g | Protein: 6.5g

    (Ground/Thigh & Drumsticks with Skin)

  • Goat ― 1 Serving (3 oz) | Total Fat: 2.6g | Total Carbs: 0g | Protein: 23g

  • Ham ― 1 Serving (3 oz) | Total Fat: 4.7g | Total Carbs: 1.3g | Protein: 18g

  • Hen ― 1 Serving (1 oz) | Total Fat: 3g | Total Carbs: 0g | Protein: 9g

  • Quail ― 1 Serving (1 oz) | Total Fat: 4g | Total Carbs: 0g | Protein: 7g

  • Veal (ground) ― Raw (1 oz) | Total Fat: 1.9g | Total Carbs: 0g | Protein: 5.4g

  • Bison (ground) ― Cooked (3 oz) | Total Fat: 7.3g | Total Carbs: 0g | Protein: 21.6g

  • Caribou ― Raw (1 oz) | Total Fat: 1g | Total Carbs: 0g | Protein: 6.4g

  • Elk ― Raw (1 oz) | Total Fat: .4g | Total Carbs: 0g | Protein: 6.4g

  • Beef Jerky ― 1 Serving (1 oz) | Total Fat: 7g | Total Carbs: 3.1g | Protein: 9g

  • Salami (beef & pork) ― Cooked (1 oz) | Total Fat: 7.3g | Total Carbs: .7g | Protein: 6.1g

  • Bologna (chicken, turkey, & pork) ― (1 oz) | Total Fat: 7.3g | Total Carbs: 1.6g | Protein: 2.8g

  • DuckCooked (100 g) | Total Fat: 28g | Total Carbs: 0g | Protein: 19g

  • Lamb ― 1 Serving (3 oz) | Total Fat: 18g | Total Carbs: 0g | Protein: 21g

  • Pheasant (breast) ― Raw (1 oz) | Total Fat: .9g | Total Carbs: 0g | Protein: 6.8g

  • Rabbit ― 1 Serving (3 oz) | Total Fat: 3g | Total Carbs: 0g | Protein: 28g

  • Bacon ― 1 Slice (cooked) | Total Fat: 3.3g | Total Carbs: .1g | Protein: 3g

  • Venison (deer) ― Raw (1 oz) | Total Fat: .7g | Total Carbs: 0g | Protein: 7g

  • Ostrich (tenderloin) ― Raw (1 oz) | Total Fat: .9g | Total Carbs: 0g | Protein: 6.2g

  • Goose ― Raw (1 oz) | Total Fat: 2g | Total Carbs: 0g | Protein: 6.4g

  • Pepperoni (pork & beef) ― 1 Serving (1 oz) | Total Fat: 12.3g | Total Carbs: 0g | Protein: 6.4g

Keto Shopping List: Seafood

Keto Shopping List: Seafood via Wanna Liv #wannaliv

Seafood, like meat, also tends to be safe across the board to include in your keto diet shopping list. Unlike most meats, seafood usually boasts higher fat contents than their protein contents, making them ideal candidates for keto-friendly meals.

Watch out for some of the harder-shelled shellfish, though, as carb contents can tend to climb.

  • Shrimp ― Cooked (100 g) | Total Fat: .3g | Total Carbs: .2g | Protein: 24g

  • Crab (king) ― Cooked (3 oz) | Total Fat: 1.3g | Total Carbs: 0g | Protein: 16g

  • Scallops ― Cooked (1 oz) | Total Fat: .4g | Total Carbs: 0g | Protein: 6.5g

  • Lobster ― Cooked (3 oz) | Total Fat: .5g | Total Carbs: 1.1g | Protein: 17.4g

  • Roe ― Cooked (1 oz) | Total Fat: 2.3g | Total Carbs: .5g | Protein: 8g

  • Escargot ― Raw (3 oz) | Total Fat: 1.2g | Total Carbs: 1.7g | Protein: 14g

  • Octopus ― Cooked (3 oz) | Total Fat: 1.8g | Total Carbs: 3.7g | Protein: 25g

  • Squid ― (3 oz) | Total Fat: 1.2g | Total Carbs: 2.6g | Protein: 13g

  • Sea Urchin ― Raw (1 oz) | Total Fat: 1g | Total Carbs: 1g | Protein: 5g

The Ultimate Keto Shopping List: Seafood via Wanna Liv

  • Cockle ― (100 g) | Total Fat: .7g | Total Carbs: 4.7g | Protein: 14g

  • Mussels ― Cooked (3 oz) | Total Fat: 3.8g | Total Carbs: 6g | Protein: 20g

  • Clams ― Cooked (3 oz) | Total Fat: 1.7g | Total Carbs: 4g | Protein: 22g

  • Mackerel ― Cooked (1 Cup) | Total Fat: 34g | Total Carbs: 0g | Protein: 25g

  • Catfish ― Cooked (3 oz) | Total Fat: 6g | Total Carbs: 0g | Protein: 16g

  • Snapper ― Cooked (3 oz) | Total Fat: 1.5g | Total Carbs: 0g | Protein: 22g

  • Tuna (bluefin) ― Cooked (3 oz) | Total Fat: 5g | Total Carbs: 0g | Protein: 25g

  • Cod ― 1 Serving (3 oz) | Total Fat: .4g | Total Carbs: 0g | Protein: 16g

  • Flounder ― 1 Serving (3 oz) | Total Fat: 1.6g | Total Carbs: 0g | Protein: 11g

  • Halibut ― 1 Serving (3 oz) | Total Fat: 12g | Total Carbs: 0g | Protein: 12g

  • Mahi-Mahi ― 1 Serving (1 oz) | Total Fat: 0g | Total Carbs: 0g | Protein: 5g

  • Salmon ― Raw (3 oz) | Total Fat: 11g | Total Carbs: 0g | Protein: 17g

  • Trout ― 1 Serving (3 oz) | Total Fat: 5g | Total Carbs: 0g | Protein: 17g

  • Bass (striped) ― Cooked (3 oz) | Total Fat: 2.5g | Total Carbs: 0g | Protein: 19.3g

 

Keto Shopping List: Fats, Dressings, and Condiments

Keto Shopping List: Fats, Dressings, & Condiments via Wanna Liv #wannaliv

It should come to you as no surprise that “fats”, such as butters and oils, fit into the keto diet. Obviously, some fats are better for you than others (grass-fed butter compared to standard butter, avocado oil compared to low-grade vegetable oil, etc…).

For the sake of this argument, they’re all acceptable and generally don’t contain any carbs. Dressings and condiments, however, are where you could get into trouble.

A lot of these have high amounts of added sugars for flavor and carbs for texture. As a result, nutritional content of condiments and dressings can vary from brand to brand, making sure to read those labels carefully!

Many companies offer “low-carb” or “no sugar added” versions of almost all types of condiments and dressings, so be sure to look out for those.

The Ultimate Keto Shopping List: Fats, Dressings, and Condiments via Wanna Liv

  • Butter1 Tbsp. | Total Fat: 12g | Total Carbs: 0g | Protein: .1g

  • Ghee ― 1 Tbsp. | Total Fat: 13g | Total Carbs: 0g | Protein: 0g

  • Olive Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Coconut Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Sesame Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Avocado Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Macadamia Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Fish Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Hazelnut Oil ― 1 Tbsp. | Total Fat: 13.5g | Total Carbs: 0g | Protein: 0g

  • Almond Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Walnut Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Flaxseed Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Hemp Seed Oil ― 1 Tbsp. | Total Fat: 13g | Total Carbs: 0g | Protein: 0g

  • Pistachio Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Pumpkin Seed Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Peanut Oil ― 1 Tbsp. | Total Fat: 14g | Total Carbs: 0g | Protein: 0g

  • Vinegars ― 1 Tbsp. | Total Fat: 0g | Total Carbs: 0g | Protein: 0g

  • Mayonnaise ― 1 Tbsp. | Total Fat: 10g | Total Carbs: .1g | Protein: .1g

  • Hot Sauce ― 1 Tsp. | Total Fat: 0g | Total Carbs: .1g | Protein: 0g

  • Mustard ― 1 Tsp. | Total Fat: .2g | Total Carbs: .3g | Protein: .2g

  • Soy Sauce ― 1 Tsp. | Total Fat: 0g | Total Carbs: .3g | Protein: .4g

  • Balsamic Vinegar ― 1 Tsp. | Total Fat: 0g | Total Carbs: .9g | Protein: 0g

  • Horseradish ― 1 Tsp. | Total Fat: 0g | Total Carbs: .6g | Protein: .1g

Keto Shopping List: Soy-Based Vegan Proteins

Keto Shopping List: Soy-Based Vegan Proteins via Wanna Liv #wannaliv

Most standard soy-based vegan meat alternatives are OK for your keto shopping list. Soybeans are very high in fat and protein, but do contain a fair amount of carbohydrates.

Be careful not to eat too much of soy-based products as your total carb intake could climb. Also, be careful as to how the soy-based products are prepared.

Companies can sneak sugars and carbs in anywhere.

  • Soy Milk ― 1 Cup | Total Fat: 4.3g | Total Carbs: 15g | Protein: 8g

  • Tofu ― 1 Cup | Total Fat: 12g | Total Carbs: 4.6g | Protein: 20g

  • Soybeans ― Raw (1 Cup) | Total Fat: 37g | Total Carbs: 56g | Protein: 68g

  • Tempeh ― Cooked (100 g) | Total Fat: 11g | Total Carbs: 9g | Protein: 18g

  • Soy Nuts ― Dry Roasted (1 Cup) | Total Fat: 37.2g | Total Carbs: 56.3g | Protein: 68.1g

  • Edamame ― Cooked (1 Cup) | Total Fat: 8g | Total Carbs: 15g | Protein: 17g

  • Boca Burger (original) ― 1 Patty (2.5 oz) | Total Fat: .5g | Total Carbs: 6g | Protein: 13g

  • Morning Star Farms (bacon strips) ― 2 Strips | Total Fat: 4.5g | Total Carbs: 2g | Protein: 2g

  • Morning Star Farms (classics veggie dogs) ― 1 Link | Total Fat: .5g | Total Carbs: 4g | Protein: 7g

The Ultimate Keto Shopping List: Soy-Based Vegan Proteins via Wanna Liv

  • Morning Star Farms (original sausage patties) ― 1 Patty | Total Fat: 3g | Total Carbs: 3g | Protein: 9g

  • Gardein (classic meatless meatballs) ― 3 Meatballs | Total Fat: 7g | Total Carbs: 9g | Protein: 15g

  • Boca Burger (all American flamed grilled) ― 1 Burger | Total Fat: 4.5g | Total Carbs: 5g | Protein: 15g

  • Gardein (seven grain crispy tenders) ― 2 Pieces | Total Fat: 4.5g | Total Carbs: 8g | Protein: 8g

 

Keto Shopping List: Dairy and Alternatives

Keto Shopping List: Dairy and Alternatives via Wanna Liv #wannaliv

Something that might catch you off-guard is that milk (whole, skim, or between) is a relatively high carb product. 1 cup contains about 12 g of carbs and, as such, is not going to be included in this keto grocery list.

Now, that’s not to say it needs to be outright avoided, but it should be carefully used within your keto diet. You will be happy to know, however, that other dairy products are okay for keto and so are some alternatives to standard milk.

The Ultimate Keto Shopping List: Dairy and Alternatives via Wanna Liv

  • Silk Coconut Milk (unsweetened) ― 1 Cup | Total Fat: 4g | Total Carbs: <1g | Protein: 0g

  • Silk Cashew Milk (unsweetened) ― 1 Cup | Total Fat: 2g | Total Carbs: 1g | Protein: <1g

  • Silk Almond Milk (unsweetened) ― 1 Cup | Total Fat: 2.5g | Total Carbs: 1g | Protein: 1g

  • Silk Organic Soy Milk (unsweetened) ― 1 Cup | Total Fat: 4g | Total Carbs: 4g | Protein: 7g

  • Heavy Whipping Cream ― Whipped (1 Cup) | Total Fat: 44.4g | Total Carbs: 3.3g | Protein: 2.5g

  • Sour Cream ― 1 Cup | Total Fat: 45g | Total Carbs: 7g | Protein: 4.8g

  • Half & Half Cream ― 1 Tbsp. | Total Fat: 1.7g | Total Carbs: .6g | Protein: .4g

  • Coconut Cream ― 1 Tbsp. | Total Fat: 5g | Total Carbs: 1g | Protein: .5g

  • Dannon Whole Milk (plain yogurt) ― 1 Cup | Total Fat: 8g | Total Carbs: 11g | Protein: 8g

  • Chobani Whole Milk Plain (Greek yogurt) ― 1 Cup | Total Fat: 9g | Total Carbs: 10g | Protein: 20g

  • Eggs ― Raw (1 Large) | Total Fat: 4.8g | Total Carbs: .4g | Protein: 6g

  • Muenster (cheese) ― 1 Slice (1 oz) | Total Fat: 8g | Total Carbs: .3g | Protein: 7g

  • Cheddar (cheese) ― 1 Slice (1 oz) | Total Fat: 9g | Total Carbs: .4g | Protein: 7g

  • Mozzarella (cheese) ― 1 Slice (1 oz) | Total Fat: 4.8g | Total Carbs: .9g | Protein: 8g

  • Havarti (cheese) ― 1 Slice (1 oz) | Total Fat: 8g | Total Carbs: 1g | Protein: 7g

  • Parmesan (cheese) ― 1 Serving (1 oz) | Total Fat: 8g | Total Carbs: 1.2g | Protein: 11g

  • Cream (cheese) ― 1 Serving (1 oz) | Total Fat: 10g | Total Carbs: 1.2g | Protein: 1.7g

  • Sargento Monterey Jack (cheese) ― Shredded (1 Cup) | Total Fat: 34g | Total Carbs: .8g | Protein: 28g

  • Neufchatel (cheese) ― 1 Serving (3 oz) | Total Fat: 19g | Total Carbs: 3.1g | Protein: 8g

  • Fontina (cheese) ― 1 Slice (1 oz) | Total Fat: 9g | Total Carbs: .4g | Protein: 7g

  • Gouda (cheese) ― 1 Slice (1 oz) | Total Fat: 8g | Total Carbs: .6g | Protein: 7g

  • Provolone (cheese) ― 1 Slice (1 oz) | Total Fat: 7g | Total Carbs: .6g | Protein: 7g

  • Ricotta (cheese) ― Whole Milk (1 Cup) | Total Fat: 32g | Total Carbs: 7g | Protein: 28g

  • Blue (cheese) ― 1 Serving (1 oz) | Total Fat: 8g | Total Carbs: .7g | Protein: 6g

  • Cottage Cheese (large or small curd) ― Creamed (4 oz) | Total Fat: 4.9g | Total Carbs: 3.8g | Protein: 12.6g

Keto Shopping List: Vegetables

Keto Shopping List: Vegetables via Wanna Liv #wannaliv

When people think of the ketogenic diet, vegetables aren’t exactly the first things to come to mind. However, vegetables are an important part to any diet and a great number of them fit the keto diet.

In fact, most vegetables besides corn, peas, lima beans, starches, and hearts of palm are relatively low carb and thus fit this keto shopping list.

  • Artichokes ― 1 Medium (128 g) | Total Fat: .2g | Total Carbs: 13g | Fiber: 7g | Protein: 4.2g

  • Arugula ― Raw (1 Cup) | Total Fat: .2g | Total Carbs: .8g | Protein: .6g

  • Asparagus (medium) ― 1 Spear (16 g) | Total Fat: 0g | Total Carbs: .6g | Protein: .4g

  • Avocado ― Sliced (1 Cup) | Total Fat: 21g | Total Carbs: 12g | Fiber: 10g | Protein: 2.9g

  • Alfalfa Sprouts ― 1 Serving (1 Cup) | Total Fat: .2g | Total Carbs: .7g | Fiber: .6g | Protein: 1.3g

  • Bok Choy ― Shredded (1 Cup) | Total Fat: .1g | Total Carbs: 1.5g | Fiber: .7g | Protein: 1.1g

  • Broccoli ― 1 Stalk (151 g) | Total Fat: .6g | Total Carbs: 10g | Fiber: 3.9g | Protein: 4.3g

  • Bamboo Shoots ― Sliced (1 Cup) | Total Fat: .5g | Total Carbs: 8g | Fiber: 3.3g | Protein: 3.9g

  • Brussels Sprouts ― 1 Serving (1 Cup) | Total Fat: .3g | Total Carbs: 8g | Fiber: 3.3g | Protein: 3g

The Ultimate Keto Shopping List: Vegetables via Wanna Liv

  • Bean Sprouts ― Raw (1 Cup) | Total Fat: .2g | Total Carbs: 6.2g | Fiber: 1.9g | Protein: 3.2g

  • Bell Peppers (green) ― 1 Medium (119 g) | Total Fat: .2g | Total Carbs: 6g | Fiber: 2g | Protein: 1g

    (Red/Yellow/Orange)

  • Celery (medium) ― 1 Stalk (40 g) | Total Fat: .1g | Total Carbs: 1.4g | Fiber: .6g | Protein: .3g

  • Cucumber ― 1 Raw (301 g) | Total Fat: .3g | Total Carbs: 10.9g | Fiber: 1.5g | Protein: 2g

  • Carrots ― 1 Medium (61 g) | Total Fat: .1g | Total Carbs: 6g | Fiber: 1.7g | Protein: .6g

  • Daikon ― 1 Radish (7″ long) | Total Fat: .3g | Total Carbs: 14g | Fiber: 5g | Protein: 2g

  • Eggplant ― 1 Eggplant (548 g) | Total Fat: 1g | Total Carbs: 32g | Fiber: 16g | Protein: 5g

  • Iceberg Lettuce ― 1 Head (539 g) | Total Fat: .8g | Total Carbs: 16g | Fiber: 6g | Protein: 4.9g

  • Jicama ― 1 Medium (659 g) | Total Fat: .6g | Total Carbs: 58g | Fiber: 32g | Protein: 4.7g

  • Kohlrabi ― 1 Serving (1 Cup) | Total Fat: .1g | Total Carbs: 8g | Fiber: 4.9g | Protein: 2.3g

  • Mushrooms (white) ― 1 Medium (18 g) | Total Fat: .1g | Total Carbs: .6g | Fiber: .2g | Protein: .6g

    (Brown/Oyster/Shiitake/Morel/Enoki)

  • Onions ― 1 Medium (110 g) | Total Fat: .1g | Total Carbs: 10g | Fiber: 1.9g | Protein: 1.2g

  • Pumpkin ― 1 Cup (1″ cubes) | Total Fat: .1g | Total Carbs: 8g | Fiber: .6g | Protein: 1.2g

  • Radish ― 1 Medium (4.5 g) | Total Fat: 0g | Total Carbs: .2g | Fiber: .1g | Protein: 0g

  • Scallions ― 1 Medium (15 g) | Total Fat: 0g | Total Carbs: 1.1g | Fiber: .4g | Protein: .3g

  • Spaghetti Squash ― Cubes (1 Cup) | Total Fat: .6g | Total Carbs: 7g | Fiber: 1.5g | Protein: .6g

  • Summer Squash ― 1 Medium (196 g) | Total Fat: .4g | Total Carbs: 7g | Fiber: 2.2g | Protein: 2.4g

  • Winter Squash ― Cubes (1 Cup) | Total Fat: .2g | Total Carbs: 10g | Fiber: 1.7g | Protein: 1.1g

  • Zucchini ― 1 Medium (196 g) | Total Fat: .6g | Total Carbs: 6g | Fiber: 2g | Protein: 2.4g

  • Chicory Greens ― Chopped (1 Cup) | Total Fat: .1g | Total Carbs: 1.4g | Fiber: 1.2g | Protein: .5g

  • Chard ― 1 Serving (1 Cup) | Total Fat: .1g | Total Carbs: 1.3g | Fiber: .6g | Protein: .6g

  • Cauliflower ― 1 Head (588 g) | Total Fat: 1.6g | Total Carbs: 29g | Fiber: 12g | Protein: 11g

  • Cabbage (medium) ― 1 Head (908 g) | Total Fat: .9g | Total Carbs: 53g | Fiber: 23g | Protein: 12g

  • Collard Greens ― Chopped (1 Cup) | Total Fat: .2g | Total Carbs: 2g | Fiber: 1.4g | Protein: 1.1g

  • Endive/Escarole ― 1 Head (513 g) | Total Fat: 1g | Total Carbs: 17g | Fiber: 16g | Protein: 6g

  • Fennel ― 1 Bulb (234 g) | Total Fat: .5g | Total Carbs: 17g | Fiber: 7g | Protein: 2.9g

  • Hot Peppers (chili) ― 1 Pepper (45 g) | Total Fat: .2g | Total Carbs: 4g | Fiber: .7g | Protein: .8g

    (Jalapeño/Serrano/Cayenne/Poblano/Shishito)

  • Kale ― Chopped (1 Cup) | Total Fat: .6g | Total Carbs: 6g | Protein: 2.9g

  • Leeks ― 1 Leek (89 g) | Total Fat: .3g | Total Carbs: 13g | Fiber: 1.6g | Protein: 1.3g

  • Okra ― 1 Serving (1 Cup) | Total Fat: .2g | Total Carbs: 7g | Fiber: 3.2g | Protein: 1.9g

  • Parsley ― Chopped (1 Cup) | Total Fat: .5g | Total Carbs: 3.8g | Fiber: 2g | Protein: 1.8g

  • Romaine Lettuce ― 1 Head (626 g) | Total Fat: 1.9g | Total Carbs: 21g | Fiber: 13g | Protein: 8g

  • Radicchio ― Shredded (1 Cup) | Total Fat: .1g | Total Carbs: 1.8g | Fiber: .4g | Protein: .6g

  • Spinach ― Raw (1 Cup) | Total Fat: .1g | Total Carbs: 1.1g | Fiber: .7g | Protein: .9g

  • Snow/Snap Peas ― Whole (1 Cup) | Total Fat: .1g | Total Carbs: 4.8g | Fiber: 1.6g | Protein: 1.8g

  • Sauerkraut ― 1 Serving (1 Cup) | Total Fat: .2g | Total Carbs: 6g | Fiber: 4.1g | Protein: 1.3g

  • Turnips ― 1 Medium (122 g) | Total Fat: .1g | Total Carbs: 8g | Fiber: 2.2g | Protein: 1.1g

  • Tomatoes (red) ― 1 Medium (123 g) | Total Fat: .2g | Total Carbs: 4.8g | Fiber: 1.5g | Protein: 1.1g

    (Black/Purple/Orange/Yellow/White/Green)

 

Keto Shopping List: Fruits

Keto Shopping List: Fruits via Wanna Liv #wannaliv

Most fruits tend to be high in sugar and carbohydrates, making them foods to be avoided on the keto diet.

Some fruits do have lower carb concentration, especially berries, and can be eaten on occasion.

The Ultimate Keto Shopping List: Fruits via Wanna Liv

  • Blackberries ― 1 Serving (1 Cup) | Total Fat: .7g | Total Carbs: 14g | Fiber: 8g | Protein: 2g

  • Raspberries ― 1 Serving (1 Cup) | Total Fat: .8g | Total Carbs: 15g | Fiber: 8g | Protein: 1.5g

  • Strawberries ― Whole (1 Cup) | Total Fat: .4g | Total Carbs: 11g | Fiber: 2.9g | Protein: 1g

  • Blueberries ― 1 Serving (1 Cup) | Total Fat: .5g | Total Carbs: 21g | Fiber: 3.6g | Protein: 1.1g

  • Cranberries ― Whole (1 Cup) | Total Fat: .1g | Total Carbs: 12g | Fiber: 4.6g | Protein: .4g

  • Plums ― 1 Fruit (66 g) | Total Fat: .2g | Total Carbs: 8g | Fiber: .9g | Protein: .5g

  • Cantaloupe (medium) ― 1 Wedge (69 g) | Total Fat: .1g | Total Carbs: 6g | Fiber: .6g | Protein: .6g

  • Starfruit ― 1 Medium (91 g) | Total Fat: .3g | Total Carbs: 6g | Fiber: 2.5g | Protein: .9g

  • Watermelon ― Diced (1 Cup) | Total Fat: .2g | Total Carbs: 11g | Fiber: .6g | Protein: .9g

  • Granny Smith Apples ― Sliced (1 Cup) | Total Fat: .2g | Total Carbs: 14.8g | Fiber: 3.1g | Protein: .5g

  • Honeydew Melon ― 1 Wedge (125 g) | Total Fat: .2g | Total Carbs: 11g | Fiber: 1g | Protein: .7g

  • Clementine ― 1 Fruit (74 g) | Total Fat: .1g | Total Carbs: 9g | Fiber: 1.3g | Protein: .6g

  • Apricot ― 1 Fruit (35 g) | Total Fat: .1g | Total Carbs: 3.9g | Fiber: .7g | Protein: .5g

  • Lemon ― 1 Fruit (58 g) | Total Fat: .2g | Total Carbs: 5g | Fiber: 1.6g | Protein: .6g

  • Lime ― 1 Fruit (67 g) | Total Fat: .1g | Total Carbs: 7g | Fiber: 1.9g | Protein: .5g

  • Olives (green) ― 1 Serving (1 oz) | Total Fat: 4.3g | Total Carbs: 1.1g | Fiber: .9g | Protein: .3g

    (Kalamata/Cerignola/Nyon/Mission/Gordal)

  • Grapefruit (white) ― ½ Fruit (118 g) | Total Fat: .1g | Total Carbs: 10g | Fiber: 1.3g | Protein: .8g

Keto Shopping List: Nuts, Seeds, and Legumes

Keto Shopping List: Nuts, Seeds, and Legumes via Wanna Liv #wannaliv

Within this group of foods, carb content can vary greatly. All nuts are not created equal and generally,

They should only be eaten in moderation.

Nut butters, which can often be good sources of fat and protein, are a common food to have added sugar and carbs so make sure to read the labels.

  • Flaxseed ― Whole (1 Tbsp.) | Total Fat: 4.3g | Total Carbs: 3g | Fiber: 2.8g | Protein: 1.9g

  • Pecans ― Halves (1 Cup) | Total Fat: 71g | Total Carbs: 14g | Fiber: 10g | Protein: 9g

  • Brazil Nuts ― Whole (1 Cup) | Total Fat: 88g | Total Carbs: 16g | Fiber: 10g | Protein: 19g

  • Walnuts ― 14 Halves (1 oz) | Total Fat: 18g | Total Carbs: 3.9g | Fiber: 1.9g | Protein: 4.3g

  • Pumpkin Seeds ― 1 Serving (1 Cup) | Total Fat: 12g | Total Carbs: 34g | Fiber: 12g | Protein: 12g

  • Chia Seeds ― 1 Serving (1 oz) | Total Fat: 9g | Total Carbs: 12g | Fiber: 10g | Protein: 4.7g

  • Almonds ― Sliced (1 Cup) | Total Fat: 45g | Total Carbs: 20g | Fiber: 11g | Protein: 20g

  • Hazelnuts ― Whole (1 Cup) | Total Fat: 82g | Total Carbs: 23g | Fiber: 13g | Protein: 20g

  • Pine Nuts ― 1 Serving (1 Cup) | Total Fat: 92g | Total Carbs: 18g | Fiber: 5g | Protein: 18g

The Ultimate Keto Shopping List: Nuts, Seeds, and Legumes via Wanna Liv

  • Sunflower Seeds ― Dried (1 Cup) | Total Fat: 72g | Total Carbs: 28g | Fiber: 12g | Protein: 29g

  • Macadamia Nuts ― 10-12 Kernels (1 oz) | Total Fat: 21g | Total Carbs: 3.9g | Fiber: 2.4g | Protein: 2.2g

  • Cashews ― 1 Serving (1 oz) | Total Fat: 12g | Total Carbs: 9g | Fiber: .9g | Protein: 5g

  • Sesame Seeds ― 1 Serving (1 Tbsp.) | Total Fat: 4.5g | Total Carbs: 2.1g | Fiber: 1.1g | Protein: 1.6g

  • Almond Flour ― (1 oz) | Total Fat: 3.4g | Total Carbs: .4g | Fiber: .4g | Protein: 1.6g

  • Flaxseed Meal (ground) ― (2 Tbsp.) | Total Fat: 4.5g | Total Carbs: 4g | Fiber: 3g | Protein: 3g

  • Pistachios ― 1 Serving (1 Cup) | Total Fat: 56g | Total Carbs: 34g | Fiber: 13g | Protein: 25g

  • Peanuts ― 1 Serving (1 Cup) | Total Fat: 72g | Total Carbs: 24g | Fiber: 12g | Protein: 38g

  • Hemp Seeds ― Shelled (1 oz) | Total Fat: 12.6g | Total Carbs: 1.9g | Fiber: .9g | Protein: 10.3g

  • Coconut Flour ― (1 oz) | Total Fat: 4.2g | Total Carbs: 16.6g | Fiber: 10.5g | Protein: 4.9g

  • Chia Seed Meal (white) ― (2½ Tbsp.) | Total Fat: 4.5g | Total Carbs: 7g | Fiber: 6g | Protein: 2g

  • Nut Butters ― (Variable Nutritional Contents) | Preferably with no added sugars | Stick with fattier butters such as Macadamia & Hazelnut

 

Keto Shopping List: Drinks

Keto Shopping List: Drinks via Wanna Liv #wannaliv

It’s no secret that most beverages out there have some form of added sugar to them. Water is always your safe bet, but with the keto diet, any zero-calorie drink will do.

Avoid fruit juices and sodas like the plague. Also, alcohol and the keto diet don’t typically mix, but if you are going to do it, liquor is the most keto-friendly.

The Ultimate Keto Shopping List: Drinks via Wanna Liv

  • Water ― (1 Cup) | Total Fat: 0g | Total Carbs: 0g | Fiber: 0g | Protein: 0g

  • Unsweetened Black Tea ― (1 Cup) | Total Fat: 0g | Total Carbs: 1g | Protein: 0g

    (Green/Herbal)

  • Unsweetened Black Coffee ― (1 Cup) | Total Fat: 0g | Total Carbs: 2g | Protein: 1g

    (w/ almond milk or w/ stevia)

  • Carbonated Water ― 1 Bottle (12 fl oz) | Total Fat: 0g | Total Carbs: 0g | Protein: 0g

    (Sparkling Water/Seltzer/Club Soda)

  • Coca-Cola (zero sugar) ― 1 Bottle (20 fl oz) | Total Fat: 0g | Total Carbs: 0g | Protein: 0g

  • Zevia (cola) ― 1 Can (12 fl oz) | Total Fat: 0g | Total Carbs: 0g | Protein: 0g

    (Variety of Flavors) Zevia Soda

  • Monster Energy (zero ultra) ― 1 Can (16 fl oz) | Total Fat: 0g | Total Carbs: 4g | Protein: 0g

  • Red Bull (total zero) ― 1 Can (12 fl oz) | Total Fat: 0g | Total Carbs: 2g | Protein: <1g

  • Vitamin Water (zero) ― 1 Bottle (20 fl oz) | Total Fat: 0g | Total Carbs: 1g | Protein: 0g

  • Good Karma Flax Milk (unsweetened) ― (1 Cup) | Total Fat: 2.5g | Total Carbs: 1g | Protein: 0g

  • Pacific Foods Unsweetened Hemp Milk (vanilla) ― (1 Cup) | Total Fat: 4.5g | Total Carbs: 0g | Protein: 3g

  • Coconut Milk ― 1 Cup (240 g) | Total Fat: 57g | Total Carbs: 13g | Fiber: 5g | Protein: 5g

  • Wave Soda Sparkling Juice (apple) ― 1 Can (12 fl oz) | Total Fat: 0g | Total Carbs: 6g | Protein: 0g

    (Blueberry/Cucumber/Grapefruit/Mango) Wave Soda

  • Hint Water (natural flavored water) ― 1 Bottle (16 fl oz) | Total Fat: 0g | Total Carbs: 0g | Protein: 0g

    (Watermelon/Pineapple/Cherry/Blackberry) Hint Water

  • Keto Smoothies ― Use keto-friendly milks such as almond, cashew, etc… | Use fruits & leafy greens like berries and spinach, cucumbers, etc..

Keto Shopping List: Other

Keto Shopping List: Other via Wanna Liv #wannaliv

  • Unflavored Gelatin (powder) ― 1 Tbsp. (7 g) | Total Fat: 0g | Total Carbs: 0g | Protein: 6g

  • Optimum Nutrition Gold Standard 100% Whey (double rich chocolate) ― 1 Scoop | Total Fat: 1g | Total Carbs: 3g | Protein: 24g

    (Casein/Egg/Soy/Rice/Hemp/Pea Protein)

  • Pork Rinds ― 1 Serving (1 oz) | Total Fat: 9g | Total Carbs: 0g | Protein: 17g

  • Pickles ― 1 Medium (65 g) | Total Fat: .1g | Total Carbs: 1.5g | Protein: .2g

  • Guacamole ― 1 Serving (1 oz) | Total Fat: 2.5g | Total Carbs: 2.2g | Protein: .6g

  • Lindt Dark Chocolate (90%) ― 1 Serving (1 oz) | Total Fat: 15.4g | Total Carbs: 8.4g | Fiber: 4.2g | Protein: 2.8g

  • Kale Chips ― 1 Serving (1 oz) | Total Fat: 1.9g | Total Carbs: 2.6g | Fiber: .5g | Protein: .9g

The Ultimate Keto Shopping List: Other via Wanna Liv

  • Shirataki Noodles ― 1 Serving (3 oz) | Total Fat: 0g | Total Carbs: <1g | Protein: 0g

    Miracle Noodle

  • Just The Cheese Bars (aged cheddar) ― 2 Bars | Total Fat: 12g | Total Carbs: <1g | Protein: 8g

    Just The Cheese Bars

  • ThinSlim Foods Zero Carb Bread (plain) ― 1 Slice | Total Fat: 2g | Total Carbs: 7g | Fiber: 7g | Protein: 7g | More Info

  • NUCO Coconut Wraps (raw/vegan/paleo) ― 1 Wrap | Total Fat: 5g | Total Carbs: 6g | Fiber: 2g | Protein: 1g | More Info

  • KNOW Better Cookies (chocolate chip) ― 1 Cookie | Total Fat: 32g | Total Carbs: 42g | Fiber: 12g | Protein: 18g

    26g of Allulose per cookie (Double Chocolate/Lemon/Cinnamon)

    KNOW Better Cookies | More Info

  • Elan Granola Cereal (low carb/paleo/keto) ― 1/3 Cup | Total Fat: 15g | Total Carbs: 7g | Fiber: 3g | Protein: 5g | More Info

  • Julian Bakery Organic Paleo Thin Crackers ― 6 Crackers | Total Fat: 4.5g | Total Carbs: 7g | Fiber: 2g | Protein: 2g | More Info

2018-08-30T03:59:58+00:00July 27th, 2018|Ketogenic|0 Comments

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