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This is the best ketogenic shopping list for beginners that can help you choose the right foods to eat stay in ketosis.

If you plan on starting the ketogenic diet, then you might be feeling some confusion about what you can eat and what products you need on the keto diet.

After all, it can be quite tricky to know exactly what is keto diet friendly and what’s not.

This article aims to provide you with a comprehensive ketogenic shopping list so that you can start keto and lose weight more quickly.

Add these items to your ketogenic shopping list and being on the keto diet will become a lot easier for you!

The keto diet is based on eating a diet of low carbs, high fat, and moderate protein. Coming from a regular diet, most foods that you’re very familiar with will be off limits to you. Therefore, to get results on this diet, you need to find a solid grocery list and a huge selection of keto recipes to make.

With that in mind, everything on this list is low in carbs to help you stay in ketosis and lose weight.

 

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Comprehensive Ketogenic Shopping List

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ketogenic shopping list

 

Zucchini: Raw zucchini contains 3.11 gram of carbohydrates and 1.1 gram of fiber per 100 grams. This means that raw zucchini has 2.01 gram of net carbs in every 100 grams. 

Cabbage: Raw cabbage contains 5.8 grams of carbs and 2.5 grams of fiber. This means that raw carb contains only 3.3 grams of net carbs per every 100 grams serving. 

Mushrooms (portabella): Raw portabella mushrooms contain 3.87 grams of carbs and a total of 1.3 gram of fiber per 100 grams serving. This means that for every 100 gram of portabella mushrooms, there are 2.57 gram of net carbs.

Bell Peppers:

  • Red: Each 100-gram serving of raw red bell peppers contain 6.03 grams of carb and 2.1 grams of fiber. This means that every 100 grams of carbs contain 3.93 grams of net carbs. 
  • Green: Each 100 gram serving of raw green bell peppers contain 4. 64 grams of carbs and 1.7 grams of fiber This means that every 100 grams of carbs has 2.94 grams of net carbs. 
  • Yellow: 100 grams of raw yellow bell peppers has 6.32 gram of carbs and 0.9 grams of fiber which means that 100 gram of raw yellow bell peppers contains 5.42 grams of net carbs.

Broccoli – For broccoli, every 100 grams contain 6.64 grams of carbs and 2.6 grams of fiber. Therefore, there are 4.04 net carbs in every 100 gram of raw broccoli.

Celery – For every 100 grams of celery, there are 2.97 grams of carbs and 1.6 grams of fibers. Therefore, there are 1.37 grams of net carbs in each 100-gram serving. 

Cauliflower – Cauliflower contains 4.97 grams of carbs and 2 grams of fiber in every 100 grams. This means that cauliflower has 2.97 grams of carbs per 100 grams. 

Lettuce – Raw lettuce has 2.87 grams of carbs and 1.3 grams of fiber in every 100 grams. Which means that there are 1.57 net carbs in 100 grams lettuce. 

Kale – Kale is super great for keto with only4.42 grams of carbs, 4.1 of which is fiber. This means that kale only contains 0.32 grams of net carbs in every 100 grams!

Spinach – Spinach has 3.53 grams of carbs and 2.2 grams of fiber per 1oo grams. This means that spinach only has 1.33 grams of net carbs in every 1oo grams.

Rhubarb:  Rhubarb contains 4.54 grams of carbs and 1.8 grams of dietary fiber per every 100 grams. This means that for every 100 grams of rhubarb, you can expect it to contain 2.74 net carbs.

Tomatoes:

  • Green – You will find 5.10 grams of carbs and 1.1 grams of fiber in every 100 grams of green raw tomatoes. This means that there are 4 grams of net carbs in 100 grams of green tomatoes.
  • Yellow – There are 2.98 grams of carbs and 0.7 grams of fiber in every 100 grams of raw yellow tomatoes. This means that there are 2.2 grams of net carbs in 100 grams of yellow tomatoes. 
  • Orange – Orange tomatoes have 3.18 grams of carbs and 0.9 grams of fiber per every 1oo grams. Meaning that there are 2.28 grams of net carbs in 100 grams. 
  • Red – Red tomatoes contain 3.89 grams of carbs and 1.2 grams of fiber per every 100 grams. This means that there are 2.69 grams of net carbs in every 100 grams. 

Asparagus: This vegetable contains 3.88 grams of carbs and 2.1 grams of fiber per every 100 grams which makes it a great keto friendly vegetable containing only 1.78 grams of net carbs. 

Avocados: Avocados contain 8.53 grams of carbs and 6.77 grams of fiber per 100 grams. This means that there are 1.76 grams of net carbs per every 100 grams. 

Green Beans: These contain 6.97 grams of carbs and 2.7 grams of fiber in every 100 grams of green beans. This means that there are 4.27 grams of green beans. 

Cucumbers: These contain 3.63 grams of carbs and 0.3 grams of fiber per 100 grams which means there are 3.33 grams of net carbs in 100 grams of cucumbers.

Brussel sprouts: Brussel sprouts contain 8.95 grams of carbs and 3.8 grams of fiber in every 100 grams. Therefore, there are 5.15 net carbs per 100 grams. 

Radishes: Radishes contains 3.40 grams of carbs and 1.6 grams of fiber per 100 grams. As such, there are 1.8 grams of net carbs in every 100 grams.

Eggplants: Eggplants contain 5.88 grams of carbs and 3.0 grams of fiber per every 100 grams of carbs. This means that eggplants contain about 2.88 grams of net carbs in 100 grams.

 

Fruit

It’s very important to understand that most fruits are packed with carbs and therefore should be eaten in moderation on the ketogenic diet. Having said this, here is a list of fruits that you can enjoy in MODERATION on the ketogenic diet. For further information, you can check out the USDA list of foods website.

Raspberries:  Raw raspberries contain 11.94 grams of carbs and 6.5 grams of fiber per 100 grams of raspberries. This means that raspberries contain 5.44 grams of net carbs in every 100 grams.

Blackberries: Blackberries contain 9.61 grams of carbs and 5.3 grams of fiber in every 100 grams of fruit. This means that 100 grams of blackberries contain 4.31 grams of net carbs. 

Cranberries:  Cranberries contain 11.97 grams of carbs and 3.6 grams of fiber per 100 grams of fruit. This means that 100 grams of cranberries contain roughly 8.37 grams of net carbs. 

Gooseberries: Gooseberries contain about 10.18 grams of carbs per and 4.3 grams of fiber per 100 grams of fruit. This means that 100 grams of gooseberries contain roughly 5.88 grams of net carbs.

Starfruit:  Raw starfruit contains 6.73 grams of carbohydrates and 2.8 grams of dietary fibers in every 100 grams of fruit.  This means that for every 100 grams of Starfruit, there are 3.93 net carbs. 

Coconut Meat: You can expect to find 15.23 grams of carbs and 9.0 grams of fiber in every 100 grams of Coconut Meat. This means that there are 6.23 net carbs in every 100 grams of coconut meat. 

Watermelon:  Every 100 grams of watermelon has 7.55 grams of carbs and 0.4 grams of fiber. So, for every 100 grams of watermelon, you can expect 7.51 net carbs. 

Honeydew melon: Every 100 grams of honeydew melon contains 9.09 grams of carbs and 0.8 grams of fiber. So, for every 100 grams of carbs, you can expect 8.29 net carbs.

Cantaloupe: Cantaloupe contains 8.16 grams of carbs and 0.9 grams of fiber in every 100 grams of fruit. Therefore, for every 100 grams of Cantaloupe, expect 7.26 net carbs.

Apricot:  For Apricots, there are 11.12 grams of carbs and 2.0 grams of fiber in every 100 grams.  This means that for every 100 grams of apricots, you will find 9.12 grams of net carbs.

Peaches:  Expect to find 9.54 grams of carbs and 1.5 grams of fiber in every 100 grams of peaches. This means that there are 8.04 grams of net carbs in 100 grams of this fruit.

Plums:  Plums contain 11.42 grams of carbs and 1.4 grams of fiber in every 100 grams. This means that 100 grams of raw plums contain 10.02 grams of net carbs.

Clementines:  With 12.02 grams of carbs and 1.7 grams of fibers per 100 grams of fruit, clementines contain about 10.32 grams of net carbs.

Granny Smith Apple: In every 100 grams of Granny Smith Apples you will find 13.61 grams of carbs and 2.8 grams of fiber. This means that every 100 grams of Granny Smith Apples has 10.81 grams of net carbs.

 

 

Dairy Foods

This depends completely on the brand you use, therefore, below are some estimations. 

  • Unsweetened Almond Milk – There are 1.99 grams of carbs and 1.0 grams of fiber in every cup of unsweetened almond milk, which means that there are 0.99 grams of net carbs in one cup of unsweetened almond milk. You can find unsweetened almond milk here.
  • Coconut Cream – There are 2.0 grams of carbs in coconut cream. 
  • Unsweetened Coconut Milk – There are 2.0 grams of carbs in unsweetened coconut milk.
  • Heavy Cream – There are 0 grams on carbs in heavy cream.
  • Sour Cream (full fat) 
  • Soy Milk (unsweetened) 
  • Heavy whipping cream – There are approximately 2.84 grams of carbs in every 100 grams of heavy whipping cream. 
  • Grass Fed Butter – There are 0 grams of carbs in grass-fed butter. You can find get grass-feed butter here. 
  • Full fat yogurt 
  • Mayonnaise – There are 0 grams of carbs in mayonnaise.
  • Eggs 

 

Meats & Fish

  • Chicken
  • Beef
  • Pork
  • Turkey
  • Shrimp
  • Salmon
  • Tuna
  • Mackerel
  • Crab
  • Tilapia
  • Trout
  • Cod
  • Scallops
  • Clams
  • Lobster
  • Mussels
  • Oysters
  • Squid

 

Fats & Oils

  • Almond Butter – There are 6 grams of carbs and 4 grams of fiber in 2 tablespoons of almond butter. This means that there are 2 grams of net carbs in 2 tablespoons of almond butter. 

You can get almond butter on Amazon here. 

  • Avocado Oil – There are 0 grams of carbs in avocado oil. 

You can find 100% pure avocado oil here. 

  • Coconut Oil – Coconut oil has 0 grams of carbs.

You can find coconut oil here.

  • Flax Seed Oil – There are 0 grams of carbs in flaxseed oil. 

You can get flaxseed oil right here on Amazon.

  •  Grape Seed Oil – There are no carbs in grapeseed oil.

You can buy grapeseed oil on Amazon. 

  • Macadamia Oil – There are no carbs in Macadamia Oil.

You can find this oil here.

 

  • MCT Oil – MCT oil contains no carbs.

You can click here to find this MCT oil on Amazon.

 

  •  Olive Oil – Olive oil has no carbs. 

You can find olive oil here.

 

Cheeses

  • Cheddar
  • Parmesan
  • Feta
  • Swiss
  • Brie
  • Bleu Cheese
  • Monterey Jack
  • Mozzarella
  • Cream cheese

 

Nuts & Seeds


  • Sunflower
  • Chia
  • Flaxseeds
  • Pumpkin
  • Almonds
  • Cashews
  • Coconuts
  • Peanuts
  • Walnuts

 

Pantry Items


  • Almond Flour – For every 1/2 cup (56g) of almond flour there are 12 grams of carbs and 6 grams of fiber. This means that in every half cup of almond flour, there are 6 grams of net carbs. 

You can find this amazing brand of almond flour here.

  • Coconut Flour – For every 1/2 cup (60 g) of coconut flour, there are approximately 36 grams of carbs and 28 grams of fiber. This means that 1/2 cup of coconut flour contains 8 grams of net carbs. 

You can find coconut flour here.

  • Flaxseed Meal – There are 8 grams of carbs in flaxseed meal and 8 grams of fiber in flaxseed meal which means there are 0 grams of net carbs in flaxseed meal.

You can find flaxseed meal here.

 

  • Keto Pancake Mix – There are 17 grams of carbs and 11 grams of fiber in 1/4 cup of this pancake mix. This means that in every 1/4 cup, there are 6 grams of net carbs. 

You can order this low carb pancake mix from Amazon by clicking here.

  • Monkfruit Sweetener – There are 4 grams of carbs and 4 grams of sugar alcohols in each tablespoon of this monkfruit sweetener. Which means that there are 0 grams of net carbs in this sweetener. 

You can buy this sweetener on Amazon by clicking here.

 

 

Keto Condiments



* Mayo
* Keto Garlic Mustard
* Alfredo Sauce
* Hot Sauce

 

Keto Desserts

Keto Low Carb Ice Cream – At 5-8 Net Carbs per pint, you can enjoy this ice cream guilt free on the ketogenic diet.

 

 

 

 

Keto Supplements & Misc. Items


* Keto testing Strips
* Exogenous Ketones
* Collagen Peptides
* Magnesium
* Multivitamin


You should use this ketogenic shopping list for beginners every time you go shopping on the keto diet. It’ll help you know everything you need to get without worry and you can begin to lose weight and become healthier!

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