Keto diet food list – what to buy

Ketogenic diet food list – what to buy

This keto food list, sorted by supermarket area, is all you need to find keto diet food at your local market. Print it here and keep it in you bag. Keto grocery shopping has never been easier!

Best: Foods that contain less than 3 grams of net carbs per 100 grams of food.

Good: Foods that contain 3-6 grams of net carbs per 100 grams of food.

Produce area

Low-carb veggies top 10
Best:

  • Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
  • Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
  • Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (find recipes for these veggies in our collection of keto side dishes)

Good:

  • Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (see our visual guide to keto vegetables)
  • Blackberries and raspberries (see our visual guide to keto fruits)

Meat-fish-seafood counters

Raw meat and seafood – good keto options
Best:

  • Beef, chicken, game, lamb, pork, and veal (see our recipes for keto meals)
  • Bacon, hotdogs*, organ meats, and sausage*
  • Fatty fish and white fish (see our recipes for keto fish meals)
  • Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

Deli counter

Best:

  • Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
  • Sliced chorizo, pepperoni, salami, and soppressata (perfect on our simple keto plates)
  • Prepared chicken salad*, egg salad*, and tuna salad*

Good:

  • Sliced cheese
  • Bologna and mortadella

Dairy case

High fat dairy – good keto options
Best:

  • Butter and ghee
  • Heavy cream
  • Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, cream cheese, goat, gouda, muenster, provolone, and Swiss)
  • Eggs (try our delicious collection of keto egg dishes)

Good:

  • Harder cheeses (cheddar, feta, havarti, mozzarella, parmesan, and pepper jack)
  • Full fat crème fraîche, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
  • Whole milk

Check out the cheese lovers section of our keto meals page for recipe ideas.

The rest of the store

Best:

  • Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil
  • Duck fat, lard, schmaltz (chicken fat), and tallow
  • Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
  • Canned or jarred olives* and sauerkraut
  • Hot sauce*, mayonnaise*, mustard*, and vinegar*
  • Bouillon cubes and broth
  • Dried herbs, psyllium husk powder, and spices
  • Pork rinds* and parmesan crisps (for more ideas, visit our keto snacks guide)
  • Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good:

  • Brazil nuts, macadamia nuts, pecans, and pili nuts
  • Seeds (chia, flax, hemp, and pumpkin)
  • Beef jerky* and meat bars*
  • Canned coconut milk
  • Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*
  • Cold brewed Bulletproof coffee

* Be sure to check label and avoid brands with unwanted sugars and starches.

Print the keto diet food list here and take to the market.

 

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More

There are two companion guides with more information about navigating the grocery store and deciphering food labels. They are:

Keto diet foods — top three mistakes at the grocery store
How to use the nutrition facts label

 

In addition, check out our main keto foods guide below to understand the basics about keto foods:

Ketogenic diet foods – what to eat

 
For all the keto basics, check out our simple but thorough beginner’s guide to the keto diet:

Ketogenic Diets for Beginners

 

About the author

Jenni Calihan created the non-profit, Eat the Butter, to start a mother-to-mother conversation about diet and health. She advocates for real-food-more-fat eating, and has been feeding her family (four kids) for twenty years.

Practical low-carb guides

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100 comments

  1. 1 comment removed
  2. Carol
    Just starting and not seeing how many calories are recommended. I understand this is a high fat lifestyle but just want to make sure I am not overeating. Thanks!!
    Reply: #53
  3. Kristin Parker Team Diet Doctor
    We don't recommend counting calories. Here's why - https://www.dietdoctor.com/how-to-lose-weight/calories
  4. anniken
    hey! can't quite figure out how to buy the keto tablets? does anyone know how?
    Reply: #56
  5. David
    How about Kimchi? Is it keto-friendly?
    Reply: #57
  6. Kristin Parker Team Diet Doctor

    hey! can't quite figure out how to buy the keto tablets? does anyone know how?

    Keto tablets are completely unnecessary! Just eat real food. There are no required supplements on keto/lchf.

  7. Kristin Parker Team Diet Doctor
    Kimchi does require sugar. However, as the kimchi is fermented, most/all of the sugar will be eaten up during that process. If you have concerns, you may wish to test your blood sugar to see if it affects you.
  8. 1 comment removed
  9. Jill
    So what if we want a sandwich? Can we have bread?
    Reply: #61
  10. Carol
    I found 647 Bread at Shop Rite supermarkets. It is delicious and is low calorie and low carb.

    What kinds of substitutes can I use instead of bread for sandwiches

    Reply: #62
  11. Kristin Parker Team Diet Doctor
    You can make your own! We have several excellent recipes on our website that will keep you on plan.
    https://www.dietdoctor.com/low-carb/keto/recipes/bread
  12. Kristin Parker Team Diet Doctor

    I found 647 Bread at Shop Rite supermarkets. It is delicious and is low calorie and low carb.

    What kinds of substitutes can I use instead of bread for sandwiches

    647 bread is not a good option as it is still grain based and is 6g net carbs for a single slice.

  13. Peggy Baltazar
    Thanks @Jennifer @Dietdoctor for sharing such an informative article. But, here we also want to add some more keto food list:

    Wild or grass-fed meats (about a palm-sized serving of protein per meal, max)
    Eggs
    Organ meats
    Avocadoes
    Full-fat yogurt and cheese
    Saturated and monounsaturated fats (olive, macadamia, avocado, and coconut oil, butter/ghee)
    Foods rich in omega-3 oils (sardines are a classic)
    Vegetables that are not starch based (leafy greens, asparagus, broccoli, etc.)

    Source: https://bit.ly/2HPcYA2

  14. Marketa
    What to do about potatoes. We absolutely love them. Is there any close option for them? Thank you, Marketa
    Replies: #65, #84
  15. Kristin Parker Team Diet Doctor

    What to do about potatoes. We absolutely love them. Is there any close option for them? Thank you, Marketa

    Some people find that radishes make a good substitute for potatoes. When boiled or roasted or pan fried they lose the sharp flavor.

  16. Marina
    I have heard of people making mashed potatoes out of cauliflower. It supposedly tastes pretty good!
  17. 1 comment removed
  18. Vic Montoya
    I have celeriac is GF bread OK once in a while for a sandwich?
    Reply: #69
  19. Kristin Parker Team Diet Doctor

    I have celeriac is GF bread OK once in a while for a sandwich?

    Unfortunately the gluten free breads are still too high in carbs and are not a good option. You can read more on our Foods to Avoid section - https://www.dietdoctor.com/low-carb/keto/foods#foodtoavoid

  20. Malia Vanaman
    Where can you buy psyllium husk powder? I found some Bob's Red Mill psyllium fiber powder...is that the same thing?
    Reply: #71
  21. Kristin Parker Team Diet Doctor

    Where can you buy psyllium husk powder? I found some Bob's Red Mill psyllium fiber powder...is that the same thing?

    Yes, that's the right thing! Always double check to make sure there's no added sugars or junk. 100% psyllium is what you're looking for.

  22. 1 comment removed
  23. chiara
    What about nuts? Can i have them?
  24. Costin Secareanu
    What about oils,wich one i can use.
    Reply: #75
  25. Kristin Parker Team Diet Doctor

    What about oils,wich one i can use.

    Olive oil, bacon grease, coconut oil, avocado oil are good options. Avoid vegetable oil, soybean oil and canola oil.
    https://www.dietdoctor.com/low-carb/keto/fats-sauces#oils

  26. Patricia Reilly
    I'm lactose intolerant. How does that affect the diet?
    Reply: #77
  27. Kristin Parker Team Diet Doctor
    You can use our recipe search filters to specify dairy free recipes!
  28. Thurstan
    Question:

    I have read that for keto you need to count the net carbs. Now what about Knackebröd ?
    I have found one with these macro's.

    386,67 kcal / 100gr
    12 gr protein
    68 gr carbs ( 7,33 gr sugars )
    66,67 gr fiber
    5,33 gr fat

    So if i understand correctly this would be +-2gr of net carbs / 100 gr and would be good to use in keto?

    Reply: #79
  29. Kristin Parker Team Diet Doctor

    Question:
    I have read that for keto you need to count the net carbs. Now what about Knackebröd ?
    So if i understand correctly this would be +-2gr of net carbs / 100 gr and would be good to use in keto?

    You will want to double check the ingredients and make sure there's no grains, sugars or starches.

  30. Reshma
    Red Spinach is good?
    Reply: #83
  31. DAVID
    Still finding it hard to give up my bread. Found these La banderita Carb Counter Whole Wheat wraps that have 5 net carbs per wrap. Are they legit 5 net carbs? if so, that will work for me...Pls advise
    Reply: #82
  32. Kristin Parker Team Diet Doctor

    Still finding it hard to give up my bread. Found these La banderita Carb Counter Whole Wheat wraps that have 5 net carbs per wrap. Are they legit 5 net carbs? if so, that will work for me...Pls advise

    We do not recommend wheat based products at all. For net carbs, we only recommend counting those for vegetabls, not packaged foods. Scroll down to the red lettered Watch Out section for more information.
    https://www.dietdoctor.com/low-carb/foods#foodtoavoid

  33. Kristin Parker Team Diet Doctor

    Red Spinach is good?

    Yes, red spinach is fine.

  34. Courtney
    Coliflower!!! boil it and then mash it up put some butter and heavy cream or whole milk in it and pepper it taste just like mashpatatos!!!!
  35. Maggie
    Just started today. I can filter dairy free recipes but I also cannot eat eggs. Many of the recipes I see have eggs or dairy. I have a hard time visualizing what 20g of veggies is?? And how much protein per day also?
    Looking forward to learning more about all this!
    Reply: #86
  36. Kristin Parker Team Diet Doctor

    Just started today. I can filter dairy free recipes but I also cannot eat eggs. Many of the recipes I see have eggs or dairy. I have a hard time visualizing what 20g of veggies is?? And how much protein per day also?
    Looking forward to learning more about all this!

    Egg free breakfasts - https://www.dietdoctor.com/low-carb/recipes/egg-free-breakfast
    Visual guide to vegetables - https://www.dietdoctor.com/low-carb/keto/vegetables
    Most women only need 45-60g protein per day

  37. Margaret Davidson
    Can you eat quark
    Reply: #88
  38. Kristin Parker Team Diet Doctor

    Can you eat quark

    You will want to check the nutrition information on the brands you are considering as it can vary. It tends to be on the higher carb side in general.

  39. Marina
    I’m having a hard time understanding what I can eat to a certain point.. I haven’t started yet. I don’t understand how to eat 1300 calories and track to make sure I’m eating enough protein fat etc.
    any help ?.. thanks !
    Reply: #90
  40. Kristin Parker Team Diet Doctor

    I’m having a hard time understanding what I can eat to a certain point.. I haven’t started yet. I don’t understand how to eat 1300 calories and track to make sure I’m eating enough protein fat etc.
    any help ?.. thanks !

    If you follow our two week challenge or our keto meal plans, they are all designed to meet keto macro ratios with no tracking or calculating needed. We don't recommend calorie restriction, just carb restriction.

  41. shayla
    is pasta allowed
    Reply: #94
  42. Larry
    Is the keto diet recommended for heart health...? I had a triple bypass 20 yrs ago
    Reply: #93
  43. Cork

    Is the keto diet recommended for heart health...? I had a triple bypass 20 yrs ago

    Same question as Larry by Cork

  44. Kristin Parker Team Diet Doctor

    is pasta allowed

    Pasta is grain based and much too high carb.

  45. Melanie
    How important are Macros on Keto. For some reason I can't grasp the formula and apply it to my menu I'm totally frustrated. Are the Menu's here already broke down by Macros ? I'm gaining weight so I'm clearly doing something wrong. I'm not eating any carbs from bread, pasta, potatoes ect.. My guess is I'm eating to much meats/seafood.
    Reply: #97
  46. 1 comment removed
  47. Kristin Parker Team Diet Doctor

    How important are Macros on Keto. For some reason I can't grasp the formula and apply it to my menu I'm totally frustrated. Are the Menu's here already broke down by Macros ? I'm gaining weight so I'm clearly doing something wrong. I'm not eating any carbs from bread, pasta, potatoes ect.. My guess is I'm eating to much meats/seafood.

    The most important macro is keeping carbs very low, 20g or less for keto, and then more fat than protein. Our two week challenge and keto meal plans are all set up to meet keto macro ratios, no tracking or calculating needed.
    https://www.dietdoctor.com/low-carb/get-started

  48. Lucia
    What about a white corn tortilla, I saw one of the recipes is quesadillas?
    Reply: #99
  49. Kristin Parker Team Diet Doctor

    What about a white corn tortilla, I saw one of the recipes is quesadillas?

    Corn and other grains are not a good option on a keto diet. The quesadillas include a recipe to make your own tortilla.
    https://www.dietdoctor.com/recipes/keto-quesadillas

  50. Andrea
    I’m unclear about milk. Can I have unsweetened almond milk in coffee?
    Reply: #102
  51. Toni
    I'm new to keto, but loving already. I love cheese, so this diet is exciting for me. But organic cheeses and cream etc are sooo expensive when eating lots of it. How much better do you think organic is for us, over supermarket cheese and cream products?
    Reply: #103
  52. Kristin Parker Team Diet Doctor

    I’m unclear about milk. Can I have unsweetened almond milk in coffee?

    Yes, unsweetened almond milk is acceptable in coffee.

  53. Kristin Parker Team Diet Doctor

    I'm new to keto, but loving already. I love cheese, so this diet is exciting for me. But organic cheeses and cream etc are sooo expensive when eating lots of it. How much better do you think organic is for us, over supermarket cheese and cream products?

    That is up to you, as preference and budget will allow.

  54. cindi
    I have been on a keto diet for almost a month. I started some exercise and I have lost right around 25 lbs (!!!) I cheated two days in a row. First Wendy's meal so I ate the bread and French fries with ketchup. Second time, small loaf of bread from Outback. How do I know if I am still in the keto zone?
    Reply: #105
  55. Kristin Parker Team Diet Doctor

    I have been on a keto diet for almost a month. I started some exercise and I have lost right around 25 lbs (!!!) I cheated two days in a row. First Wendy's meal so I ate the bread and French fries with ketchup. Second time, small loaf of bread from Outback. How do I know if I am still in the keto zone?

    You may not still be in ketosis, but the best thing you can do moving forward is return to eating on plan. Keep your carbs low and your fats high and you will get back in ketosis relatively quickly!

  56. Connie
    I am allergic to psyllium! How important is this ingredient in the keto recipes?
    Reply: #107
  57. Kristin Parker Team Diet Doctor

    I am allergic to psyllium! How important is this ingredient in the keto recipes?

    Here is our guide to psyllium, including substitution options.
    https://www.dietdoctor.com/low-carb/guides/psyllium-husk

  58. Claren
    I see all the info about vegetables that are grown above ground. What about root veggies like carrots, parsnips, and turnips?
    Reply: #109
  59. Kristin Parker Team Diet Doctor

    I see all the info about vegetables that are grown above ground. What about root veggies like carrots, parsnips, and turnips?

    There is a link to our vegetable guide. Most root vegetables will be too high carb and too high in starch/natural sugars to be a good keto option.
    https://www.dietdoctor.com/low-carb/keto/vegetables

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