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 (total carbs minus fiber) per 100 grams of food.1

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 veal2 (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 ghee3
  • Heavy cream
  • Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
  • Eggs (try our delicious collection of keto egg dishes)4

Good:

  • Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
  • Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea

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 oil5
  • Duck fat, lard, schmaltz (chicken fat), and tallow6
  • 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:

  • Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, 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 and what to avoid

 
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

  1. Although not universally agreed upon by every expert in the field of ketogenic nutrition, it’s generally accepted that our digestive tracts lack the enzymes necessary to break down the fiber in whole foods and absorb it into the bloodstream. Because this fiber portion of carbs does not raise blood sugar and insulin levels, it is subtracted when calculating carb intake.

    Nutrients 2010: Effects of dietary fiber and its components on metabolic health [overview article]

  2. Meat is an excellent source of high-quality protein and other important nutrients. It has been unfairly demonized for increasing the risk of heart disease, cancer, and other diseases, based on weak scientific evidence.

    Guide to red meat – is it healthy?

  3. There is no need to fear foods like butter, ghee, cream, cheese, fatty meat, and other foods high in saturated fat. Although not entirely accepted by all experts, several large systematic reviews of clinical trials have found no evidence that saturated fat increases risk of cardiovascular disease, other health problems, or early death:

    Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials [strong evidence]

    Learn more:

    A user guide to saturated fat

    List of studies about saturated fat and heart disease

  4. Eggs are an exceptionally healthy, versatile, keto-friendly food. Although they are high in dietary cholesterol, eating them doesn’t seem to raise cholesterol levels much in most people, and may reduce cardiovascular risk by improving the ratio of HDL to LDL cholesterol:

    Current Opinion in Clinical Nutrition and Metabolic Care 2006: Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations [overview article]

    Lipids 2017: Intake of up to 3 eggs/day increases HDL holesterol and plasma choline while plasma trimethylamine-n-oxide is unchanged in a healthy population [moderate evidence]

    Journal of Nutrition 2008: Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet [moderate evidence]

  5. These natural plant fat sources are much less processed and appear to be far healthier overall than seed and vegetable oils.

    Learn more: Vegetable oils: what we know and what we don’t

  6. These animal fat sources remain stable during high-heat cooking due to their high saturated fat content. Furthermore, the majority of experimental and observational research has shown that saturated fat doesn’t increase risk of heart disease risk, other diseases, or early death.

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]

    Learn more:

    A user guide to saturated fat

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144 comments

  1. 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
  2. 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.

  3. 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.

  4. 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
  5. 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!

  6. Connie
    I am allergic to psyllium! How important is this ingredient in the keto recipes?
    Reply: #107
  7. 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

  8. Claren
    I see all the info about vegetables that are grown above ground. What about root veggies like carrots, parsnips, and turnips?
    Reply: #109
  9. 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

  10. margi kelly
    Hi im gluten free what should i eat/drink to be on this diet? also i have high inherited colestrall will this help going on keto?
    thank you
    Reply: #111
  11. Kristin Parker Team Diet Doctor

    Hi im gluten free what should i eat/drink to be on this diet? also i have high inherited colestrall will this help going on keto?
    thank you

    You can start with our free two week challenge. Our recipes do not include wheat or grains.
    https://www.dietdoctor.com/low-carb/get-started

    You can read our guide to cholesterol here - https://www.dietdoctor.com/low-carb/cholesterol-basics

  12. Shirley Smith
    I don't understand how many grams or carbs we eat in a day. No more than twenty-net carbs vs carbs. Give me a simple way to understand these calculations. Shirls
    Reply: #113
  13. Kristin Parker Team Diet Doctor

    I don't understand how many grams or carbs we eat in a day. No more than twenty-net carbs vs carbs. Give me a simple way to understand these calculations. Shirls

    You can find a more detailed explanation here - https://www.dietdoctor.com/how-low-carb-is-low-carb

  14. 1 comment removed
  15. Donna M Flounory
    I am a yogurt lover and recently discovered 2 good yogurt. It is fairly low carb and low sugar. Can I have this or not?
    Reply: #117
  16. JOREATHA CLINES
    What about the portion size
    .how do I measure that
    Reply: #118
  17. Kristin Parker Team Diet Doctor

    I am a yogurt lover and recently discovered 2 good yogurt. It is fairly low carb and low sugar. Can I have this or not?

    Please remember that with keto we want high fat foods, not solely low carb. Make sure the fat content is high.

  18. Kristin Parker Team Diet Doctor

    What about the portion size
    .how do I measure that

    All of our recipes list the number of portions/servings that they make.

  19. Linda Truelove
    Can I have a protein shake. It says there are 2 grams of car s and 0 sugars. It also had 30 grams of protein
    Reply: #120
  20. Kristin Parker Team Diet Doctor

    Can I have a protein shake. It says there are 2 grams of car s and 0 sugars. It also had 30 grams of protein

    Unfortunately most protein shakes have artificial sweeteners and other ingredients we recommend avoiding. They also tend to be higher protein and lower fat, which is backwards of what we want on LCHF.

  21. Dreadz
    I am a fussy picky eater, and have only two meals a day?
    Breakfast and a meal around 5pm
    So if I cut out sugar I can still lose weight etc also eat in moderation helps I guess?plus not much of a meat or veg eater :(
    Reply: #122
  22. Kristin Parker Team Diet Doctor

    I am a fussy picky eater, and have only two meals a day?
    Breakfast and a meal around 5pm
    So if I cut out sugar I can still lose weight etc also eat in moderation helps I guess?plus not much of a meat or veg eater :(

    Any amount that you can reduce your carbohydrate intake will help.

  23. Monica
    What about using a sweetner such as Stevia in my morning tea? Is this condusive to my ketosis diet plan?
    Reply: #125
  24. Cheryl Allison
    Try “monk fruit” sweetener. Also sold on-line. Has no aftertaste like artificial sweeteners have. A tad pricey, but really worth it!
  25. Kristin Parker Team Diet Doctor

    What about using a sweetner such as Stevia in my morning tea? Is this condusive to my ketosis diet plan?

    In general it's better to avoid sweetened drinks, but if you choose to have it, Stevia is a good option.

  26. Omy
    What does the "*" by certain food items mean on the list?
    Thanks
    Reply: #127
  27. Kristin Parker Team Diet Doctor

    What does the "*" by certain food items mean on the list?
    Thanks

    From the bottom of the list...
    * Be sure to check label and avoid brands with unwanted sugars and starches.

  28. Duane
    I am trying the Keto diet. I find it extremely difficult to GE a large amount of fats. I eat out for most of my meals. I am able to stay away from carbs but my meal is mostly protein and veggies. How can I gat more fats and do I need to get more fats?
    Replies: #131, #133
  29. Jayjay
    I’m unclear about milk can I drink regular milk or unsweetened almond milk
    Reply: #132
  30. MICHAEL
    Your NOT in Ketosis anymore if your eating Wendy's and Outback; this is not a proper Keto diet. Stick to high quality fats and meals... one day or meal eating carbs will put you out of Ketosis for days and further fuel your addiction to carbs and sugars.
  31. Kristin Parker Team Diet Doctor

    I am trying the Keto diet. I find it extremely difficult to GE a large amount of fats. I eat out for most of my meals. I am able to stay away from carbs but my meal is mostly protein and veggies. How can I gat more fats and do I need to get more fats?

    Check out our keto meals and meal plans! They are all specifically tailored to meet keto macro ratios with no math or calculating needed.

  32. Kristin Parker Team Diet Doctor

    I’m unclear about milk can I drink regular milk or unsweetened almond milk

    Dr Eenfeldt addresses this in the section on dairy. Full fat cream is better than milk, but still watch out for the carbohydrates in it. Unsweetened almond milk is generally ok.

  33. Kristin Parker Team Diet Doctor

    I am trying the Keto diet. I find it extremely difficult to GE a large amount of fats. I eat out for most of my meals. I am able to stay away from carbs but my meal is mostly protein and veggies. How can I gat more fats and do I need to get more fats?

    Keep an eye on your progress. If you're happy with the progress you're seeing then you're on the right track.

  34. Ivelina
    I am 118 lbs. I believe that keto dieat is healthy, but i dont want to loose anymore weight. Can i still doing it?
    Reply: #135
  35. Kristin Parker Team Diet Doctor

    I am 118 lbs. I believe that keto dieat is healthy, but i dont want to loose anymore weight. Can i still doing it?

    Yes, you can do keto for the health benefits without weight loss. Make sure and eat to hunger rather than trying to incorporate any kind of fasting. You can read more here.
    https://www.dietdoctor.com/low-carb/gain-weight

  36. Dee
    Is papaya ok on a Keto diet? I eat low carb fruits such as raspberries, strawberries and small amounts of blueberries but not sure about papaya (paw paw) there is nothing on this fruit listed.
    Reply: #137
  37. Kristin Parker Team Diet Doctor

    Is papaya ok on a Keto diet? I eat low carb fruits such as raspberries, strawberries and small amounts of blueberries but not sure about papaya (paw paw) there is nothing on this fruit listed.

    Unfortunately papaya is pretty high carb and would not work well for someone eating a ketogenic diet.

  38. ibtissam ibtissam
    Hello,
    Is there any meals plan without bacon or pork?
    Reply: #139
  39. Kristin Parker Team Diet Doctor

    Hello,
    Is there any meals plan without bacon or pork?

    We do not have them specifically listed as their own category but most recipes that call for pork, you can substitute with chicken.

  40. Danae
    Are fruit allowed in this diet. e.g bananas, watermelon, grapes, cherries?
    Reply: #141
  41. Kristin Parker Team Diet Doctor

    Are fruit allowed in this diet. e.g bananas, watermelon, grapes, cherries?

    Most fruits, aside from a small quantity of berries are going to be too high carb for keto. Check out our visual guide to fruits.
    https://www.dietdoctor.com/low-carb/keto/visual-guides

  42. Jessica K
    I have been taking Great Lakes collagen hydrolysate and gelatin daily before starting keto diet a week ago. Can I still continue or should these be avoided? Please advise as I can’t get any info anywhere. Thank you.
  43. Raj B
    You included hotdogs, salami, and other processed meats in your list of good foods. I would be careful about eating processed foods because of the preservatives and sulfides in them.
  44. Baz
    I love the idea of the Keto diet but I am wanting to bulk up and gain weight/muscle instead of loosing it can I still achieve it on keto or should I be looking at a high protein/fat diet instead?
    Reply: #145
  45. Kristin Parker Team Diet Doctor

    I love the idea of the Keto diet but I am wanting to bulk up and gain weight/muscle instead of loosing it can I still achieve it on keto or should I be looking at a high protein/fat diet instead?

    You can read more about how to gain weight on keto in this guide.
    https://www.dietdoctor.com/low-carb/gain-weight

  46. Deana Douglas
    Hi there,
    I am new to Keto and I noted tomato sauce on the shopping list. I am guessing this is not tomato ketchup as it contains a lot of sugar but I am unsure what it means by tomato sauce? Please can anyone give any guidance on this. Many thanks
    Reply: #147
  47. Kristin Parker Team Diet Doctor

    Hi there,
    I am new to Keto and I noted tomato sauce on the shopping list. I am guessing this is not tomato ketchup as it contains a lot of sugar but I am unsure what it means by tomato sauce? Please can anyone give any guidance on this. Many thanks

    In the United States, it is found with the canned tomatoes and the tomato paste and other similar products.
    You can read about tomato paste here - https://www.bonappetit.com/story/what-is-tomato-paste

  48. 1 comment removed
  49. Jocelyne Pasquier
    Hi, I started Keto two weeks ago. Lost 3 pounds but also “debloated”. I feel great, have energy and have lots of focus. I love spagetthi squash burrito boat (with cheese and ground beef). Can I have spagetthi squash on Keto diet?
  50. Paul
    Hi, Is portion size important on ketogenic diet?
    Replies: #151, #152
  51. Gentiann
    Portion size matters mostly for carbs, I try to stick with the serving size on DietDoctor recipes: for example, one serving of cauliflower is 175 grams. I add as much fat as I want and do not worry about meat/protein portion.
  52. Kristin Parker Team Diet Doctor

    Hi, Is portion size important on ketogenic diet?

    It can be, in the fact that we recommend eating when hungry. If you eat when you aren't hungry (think mindless snacking)then yes, you can overeat on keto. As Gentiann mentioned, keeping an eye on carb count is the most important factor.
    https://www.dietdoctor.com/weight-loss-tip-eat-hungry

  53. Lucinda
    Been on Keto 6 months and lost 45 lbs. Attended family wedding and drank 1 drink with rum as a toast. All I wanted since then is sugar.....I start out great in the am, but by evening, I'm off the track. Any tips beside advoiding the kitchen. I feel so much better on KETO, incorporated water aerobics and lap walking, which helps my blood sugar, but I need to find something to do in the evenings.. so I don't snack. Any ideas on how to get back to KETO full time?
    Reply: #154
  54. Kristin Parker Team Diet Doctor

    Been on Keto 6 months and lost 45 lbs. Attended family wedding and drank 1 drink with rum as a toast. All I wanted since then is sugar.....I start out great in the am, but by evening, I'm off the track. Any tips beside advoiding the kitchen. I feel so much better on KETO, incorporated water aerobics and lap walking, which helps my blood sugar, but I need to find something to do in the evenings.. so I don't snack. Any ideas on how to get back to KETO full time?

    Many people find it helpful to have a concrete plan! That's where our free two week challenge comes in. It will keep you full and satisfied with delicious low carb, high fat meals.
    https://www.dietdoctor.com/low-carb/get-started

  55. Nicki Hattingh
    Hi there. Loving this diet. When you use coconut milk in recipes (particularly pancakes and waffles), is this canned coconut milk (which is reasonably thick in consistency) or coconut milk in a carton (which is like almond milk in consistency)?
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