Are you a Keto starter & just starting with the Keto Diet? Not sure what to buy at Keto's grocery store? When I first started Keto, I was the same way too. I'm sure you've got a lot of questions about what to buy, whether a product is Keto friendly, how to calculate net carbs on keto, or how many carbs it can have, and if it's going to kick you out of Ketosis.
Well, to help, I'm here! The Ketogenic Diet can be hard, but I will try to break it down as easily as I can! My Greatest Keto Grocery List lists the Estimated Net Carbs for Keto, Total Carbs, Calories, and other food information (from Google) and, of course, if you're new to Keto and not sure how to get started, check out this article it will be helpful.
All nutritional values are brand-dependent and approximate
Values per 100 g (without notice!)
KETO VEGETABLES
Keto is not a diet of Zero Carb–you can eat low-carb vegetables on Keto! You don't have to spend on organic vegetables extra money. Recall the Golden Rule of Keto— buy what you can afford!If you are able to afford organic and you choose that, go ahead! But for budgeting purposes, you don't need to.
Artichokes : 6 g Net Carbs / 47 Calories / 0.2 g Fat / 11 g Total Carbs / 5 g Dietary Fiber / 1 g Sugar / 3.3 g Protein
Arugula : 2.1 g Net Carbs / 25 Calories / 0.7 g Fat / 3.7 g Total Carbs / 1.6 g Dietary Fiber / 2.1 g Sugar / 2.6 g Protein
Asparagus : 1.8 g Net Carbs / 20 Calories / 0.1 g Fat / 3.9 g Total Carbs / 2.1 g Dietary Fiber / 0.3 g Sugar / 2.2 g Protein
Avocado : 2 g Net Carbs / 160 Calories / 15 g Fat / 9 g Total Carbs / 7 g Dietary Fiber / 0.7 g Sugar / 2 g Protein
Bell Pepper (Green) : 2.9 g Net Carbs / 20 Calories / 0.2 g Fat / 4.6 g Total Carbs / 1.7 g Dietary Fiber / 2.4 g Sugar / 0.9 g Protein
Bell Pepper (Red) : 3.9 g Net Carbs / 31 Calories / 0.3 g Fat / 6 g Total Carbs / 2.1 g Dietary Fiber / 4.2 g Sugar / 1 g Protein
Bell Pepper (Yellow) : 5.1 g Net Carbs / 20 Calories / 0.2 g Fat / 6 g Total Carbs / 0.9 g Dietary Fiber / 2.4 g Sugar / 0.9 g Protein
Bok Choy : 1.2 g Net Carbs / 13 Calories / 0.2 g Fat / 2.2 g Total Carbs / 1 g Dietary Fiber / 1.2 g Sugar / 1.5 g Protein
Broccoli : 4.4 g Net Carbs / 34 Calories / 0.4 g Fat / 7 g Total Carbs / 2.6 g Dietary Fiber / 1.7 g Sugar / 2.8 g Protein
Brussel Sprouts : 5.2 g Net Carbs / 43 Calories / 0.3 g Fat / 9 g Total Carbs / 3.8 g Dietary Fiber / 2.2 g Sugar / 3.4 g Protein
Cabbage (Green) : 3.5 g Net Carbs / 25 Calories / 0.1 g Fat / 6 g Total Carbs / 2.5 g Dietary Fiber / 3.2 g Sugar / 1.3 g Protein
Cabbage (Napa) : 2 g Net Carbs / 16 Calories / 0.2 g Fat / 3.2 g Total Carbs / 1.2 g Dietary Fiber / 1.4 g Sugar / 1.2 g Protein
Cabbage (Red) : 4.9 g Net Carbs / 31 Calories / 0.2 g Fat / 7 g Total Carbs / 2.1 g Dietary Fiber / 3.8 g Sugar / 1.4 g Protein
Cauliflower : 3 g Net Carbs / 25 Calories / 0.3 g Fat / 5 g Total Carbs / 2 g Dietary Fiber / 1.9 g Sugar / 1.9 g Protein
Celery : 1.7 g Net Carbs / 16 Calories / 0.2 g Fat / 3 g Total Carbs / 1.3 g Dietary Fiber / 1.8 g Sugar / 0.7 g Protein
Collard Greens : 1 g Net Carbs / 32 Calories / 0.6 g Fat / 5 g Total Carbs / 4 g Dietary Fiber / 0.5 g Sugar / 3 g Protein
Cucumbers : 3.1 g Net Carbs / 16 Calories / 0.1 g Fat / 3.6 g Total Carbs / 0.5 g Dietary Fiber / 1.7 g Sugar / 0.7 g Protein
Edamame : 5 g Net Carbs / 122 Calories / 5 g Fat / 10 g Total Carbs / 5 g Dietary Fiber / 2.2 g Sugar / 11 g Protein
Eggplant : 3 g Net Carbs / 25 Calories / 0.2 g Fat / 6 g Total Carbs / 3 g Dietary Fiber / 3.5 g Sugar / 1 g Protein
Ginger (1 tsp, 2g) : 0.4 g Net Carbs / 2 Calories / 0 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Green Beans : 3.6 g Net Carbs / 31 Calories / 0.1 g Fat / 7 g Total Carbs / 3.4 g Dietary Fiber / 3.2 g Sugar / 1.8 g Protein
Green Onions : 4.6 g Net Carbs / 34 Calories / 0.4 g Fat / 7 g Total Carbs / 2.4 g Dietary Fiber / 2.2 g Sugar / 1.9 g Protein
Jalapeno : 4.2 g Net Carbs / 28 Calories / 0.4 g Fat / 7 g Total Carbs / 2.8 g Dietary Fiber / 4.1 g Sugar / 0.9 g Protein
Kale (Boiled) : 4 g Net Carbs / 28 Calories / 0.4 g Fat / 6 g Total Carbs / 2 g Dietary Fiber / 1.3 g Sugar / 1.9 g Protein
Lemon : 6.2 g Net Carbs / 29 Calories / 0.3 g Fat / 9 g Total Carbs / 2.8 g Dietary Fiber / 2.5 g Sugar / 1.1 g Protein
Lettuce (Green Leaf) : 1.6 g Net Carbs / 15 Calories / 0.2 g Fat / 2.9 g Total Carbs / 1.3 g Dietary Fiber / 0.3 g Sugar / 1.4 g Protein
Lettuce (Romaine) : 1.2 g Net Carbs / 17 Calories / 0.3 g Fat / 3.3 g Total Carbs / 2.1 g Dietary Fiber / 1.2 g Sugar / 1.2 g Protein
Lime : 8.2 g Net Carbs / 30 Calories / 0.2 g Fat / 11 g Total Carbs / 2.8 g Dietary Fiber / 1.7 g Sugar / 0.7 g Protein
Mushrooms (Portobello) : 2.6 g Net Carbs / 22 Calories / 0.4 g Fat / 3.9 g Total Carbs / 1.3 g Dietary Fiber / 2.5 g Sugar / 2.1 g Protein
Mushrooms (White) : 2.3 g Net Carbs / 22 Calories / 0.3 g Fat / 3.3 g Total Carbs / 1 g Dietary Fiber / 2 g Sugar / 3.1 g Protein
Olives : 2.8 g Net Carbs / 115 Calories / 11 g Fat / 6 g Total Carbs / 3.2 g Dietary Fiber / 0 g Sugar / 0.8 g Protein
Onions (White) : 7.3 g Net Carbs / 40 Calories / 0.1 g Fat / 9 g Total Carbs / 1.7 g Dietary Fiber / 4.2 g Sugar / 1.1 g Protein
Radishes : 1.8 g Net Carbs / 16 Calories / 0.1 g Fat / 3.4 g Total Carbs / 1.6 g Dietary Fiber / 1.9 g Sugar / 0.7 g Protein
Spaghetti Squash : 5.5 g Net Carbs / 31 Calories / 0.6 g Fat / 7 g Total Carbs / 1.5 g Dietary Fiber / 2.8 g Sugar / 0.6 g Protein
Spinach : 1.4 g Net Carbs / 23 Calories / 0.4 g Fat / 3.6 g Total Carbs / 2.2 g Dietary Fiber / 0.4 g Sugar / 2.9 g Protein
Tomato (red) : 2.7 g Net Carbs / 18 Calories / 0.2 g Fat / 3.9 g Total Carbs / 1.2 g Dietary Fiber / 2.6 g Sugar / 0.9 g Protein
Yellow Squash : 2.3 g Net Carbs / 16 Calories / 0.2 g Fat / 3.4 g Total Carbs / 1.1 g Dietary Fiber / 2.2 g Sugar / 1.2 g Protein
Zucchini : 2.4 g Net Carbs / 19 Calories / 0.4 g Fat / 3.5 g Total Carbs / 1.1 g Dietary Fiber / 2.8 g Sugar / 1.4 g Protein
KETO NUTS & SEEDS
Nuts and seeds definitely have a place in a keto diet. They're high in fats and low in carbs, making them a perfect food to help you meet your keto macros. When it comes to vitamins, minerals, and antioxidants, they're nutritional powerhouses. Despite their plethora of health benefits, not all nuts and seeds are suitable for the ketogenic diet. Always look at the nutrition info.Almonds (1 oz) : 1.2 g Net Carbs / 163 Calories / 14 g Fat / 6 g Total Carbs / 3.5 g Dietary Fiber / 1.1 g Sugar / 6 g Protein
Chia Seeds (1 oz) : 2.7 g Net Carbs / 138 Calories / 9 g Fat / 12 g Total Carbs / 10 g Dietary Fiber / 0 g Sugar / 4.7 g Protein
Hazelnuts (1 oz) : 3 g Net Carbs / 150 Calories / 15 g Fat / 8 g Total Carbs / 3 g Dietary Fiber / 1.2 g Sugar / 4.2 g Protein
Hemp Seeds (3 tbsp) : 2 g Net Carbs / 170 Calories / 14 g Fat / 3 g Total Carbs / 1 g Dietary Fiber / 1 g Sugar / 10 g Protein
Pecans (1 oz): 2 g Net Carbs / 196 Calories / 20 g Fat / 3.9 g Total Carbs / 2.7 g Dietary Fiber / 1.1 g Sugar / 2.6 g Protein
Pili Nuts (1 oz) : 1 g Net Carbs / 200 Calories / 23 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 3 g Protein
Pine Nuts (1 oz) : 2.5 g Net Carbs / 191 Calories / 19 g Fat / 3.7 g Total Carbs / 1 g Dietary Fiber / 1 g Sugar / 4 g Protein
Pistachios (1 oz) : 2 g Net Carbs / 160 Calories / 13 g Fat / 8 g Total Carbs / 3 g Dietary Fiber / 2 g Sugar / 6 g Protein
Pumpkin Seeds : 2 g Net Carbs / 170 Calories / 13 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 10 g Protein
Sesame Seeds (1 tbsp) : 1 g Net Carbs / 52 Calories / 4.5 g Fat / 2.1 g Total Carbs / 1.1 g Dietary Fiber / 0 g Sugar / 1.6 g Protein
Sunflower Seeds (Kernels) : 1 g Net Carbs / 160 Calories / 14 g Fat / 5 g Total Carbs / 3 g Dietary Fiber / 1 g Sugar / 6 g Protein
Walnuts (1 oz) : 2 g Net Carbs / 185 Calories / 18 g Fat / 3.9 g Total Carbs / 1.9 g Dietary Fiber / 0.7 g Sugar / 4.3 g Protein
KETO MEATS
Try sticking to organic or grass-fed meats when it comes to your protein which you should consume at moderate levels, as these reduce the consumption of steroid hormones and bacteria. The darker meat is healthier when eating poultry as it is fatter than the leaner white meat.Beef ( 70/30 Ground ) : 0 g Net Carbs / 332 Calories / 30 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 14 g Protein
Beef ( 85/15 Ground ) : 0 g Net Carbs / 250 Calories / 15 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 26 g Protein
Beef ( Brisket ) : 0 g Net Carbs / 155 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 21 g Protein
Chicken ( Breast ) : 0 g Net Carbs / 165 Calories / 3.6 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 31 g Protein
Chicken (Thighs) : 0 g Net Carbs / 177 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 24 g Protein
Chicken (Drumsticks) : 0 g Net Carbs / 159 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 18 g Protein
Chicken (Wings) : 0 g Net Carbs / 203 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 30 g Protein
Chicken (Liver) : 1.1 g Net Carbs / 172 Calories / 6 g Fat / 1.1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 26 g Protein
Crab (King) : 0 g Net Carbs / 97 Calories / 1.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Egg (Large, 50g) : 0.6 g Net Carbs / 78 Calories / 5 g Fat / 0.6 g Total Carbs / 0 g Dietary Fiber / 0.6 g Sugar / 6 g Protein
Fish (Tuna) : 0 g Net Carbs / 109 Calories / 0.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 24 g Protein
Fish (Tilapia) : 0 g Net Carbs / 96 Calories / 1.7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Fish (Salmon) : 0 g Net Carbs / 208 Calories / 13 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Fish (Catfish) : 0 g Net Carbs / 95 Calories / 2.8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 16 g Protein
Fish (Halibut) : 0 g Net Carbs / 91 Calories / 1.3 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Fish (Sole, 85g) : 0 g Net Carbs / 70 Calories / 2 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 13 g Protein
Fish (Pacific Cod) : 0 g Net Carbs / 69 Calories / 0.4 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 15 g Protein
Fish (Pompano) : 0 g Net Carbs / 164 Calories / 9.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Lobster (cooked) : 0 g Net Carbs / 89 Calories / 0.9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Pork (varies) : 0 g Net Carbs / 149 Calories / 3.2 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 28 g Protein
Scallops (steamed) : 5 g Net Carbs / 111 Calories / 0.8 g Fat / 5 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 21 g Protein
Shrimp : 0.2 g Net Carbs / 85 Calories / 0.5 g Fat / 0.2 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Turkey (Breast) : 0 g Net Carbs / 157 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 22 g Protein
Turkey (Leg) : 0 g Net Carbs / 144 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Turkey (Dark Meat) : 0 g Net Carbs / 161 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
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