While the keto diet has many science-backed benefits, it’s no secret that it can be pretty restrictive for those who are just getting started. This is where a keto grocery list becomes extremely useful.
A keto grocery list helps you plan structured meals that meet your macros as well as avoid impulse purchases, especially items that can kick you out of ketosis. Ultimately, you’ll eat healthier and be able to stick to keto long-term.
We’ve put together a keto diet shopping list with everything you can buy from the meat, seafood, fresh produce, snack section, and more.
Anyone who’s embarking on keto follows the standard keto macros of 5% or fewer carbs, 70-80% fats, and 20-30% protein. In other words, the keto diet is very low-carb, high-fat, and moderate-protein, although many variations of keto exist nowadays.
Whether you’re doing the standard approach, cyclical approach, or high-protein approach — what matters is that you keep carbs low so you’ll enter ketosis. Limit your carbs to less than 50 grams.
Some keto dieters would even go as low as 20 grams or close to zero grams as this makes them feel their best and reach their health and weight loss goals faster. However, note that doing keto for the first time results in a group of uncomfortable symptoms called the keto flu. This eventually subsides as your body gets adapted to the diet.
At this point, a definitive keto shopping list is what you need to make sure you’re burning your stored fat for energy. If you enjoy eating a variety of foods, the good news is that you won’t run out of options — meat, seafood, poultry, eggs, veggies, fruits, nuts, and so much more.
Once you become more familiar with a ketogenic way of eating, putting together meals for the whole week would be easy.
A grocery list for keto diet includes plenty of healthy fats as fat makes up most of your calories. Healthy fats include omega-3s from mackerel, salmon, tuna, and other types of seafood as well as saturated fats found in butter and red meat (* , *). As for meat products, those who are concerned about environmental impact, choose grass-fed beef and dairy.
Quality protein is also important and can be obtained from a wide range of sources, such as poultry, egg whites, and whey and collagen protein supplements.
Carbohydrates occupy the least of your macros. The best sources are unprocessed foods like leafy greens, strawberries, and almond nuts. These are also non-starchy options, which keep carbs low, at the same time enhancing your satiety.
Foods that are off-limits include anything that’s highly processed as it likely contains added sugars that kick you out of ketosis, vegetable oils, and additives that may cause inflammation and health problems. Moreover, steer clear of grains, veggies high in starch, and fruits that are typically sweet.
Here are some examples of what to avoid in your shopping list:
- Pasta and rice
- Bread (white and wheat bread)
- Apples, bananas, grapes, cherries, mangoes
- Potatoes, corn, yams, taro, beans
- Cakes, cookies, ice cream, soda, fruit juice, and other traditional snacks
- Canola oil, soybean oil, sunflower oil, safflower oil, corn oil
We recommend basing your shopping list on the meals you’re going to prepare for the week. In that case, it helps to plan your meals in advance. Check out our recipe section so you’ll have plenty of ideas on what to eat and shop for!
Meat is a healthy and sustainable way to follow the keto diet. It’s a complete source of protein, meaning they have all 9 types of amino acids that your body cannot make on its own (*). Additionally, it provides saturated fats, which doesn’t increase your risk of heart disease as previously assumed (*).
The following are some meats to eat on keto:
- Beef – 0g total carbs
- Pork – 0g total carbs
- Lamb – 0g total carbs
- Chicken – 0g total carbs
- Turkey – 0g total carbs
- Venison – 0g total carbs
- Veal – 0g total carbs
- Goat – 0g total carbs
Fish and shellfish are all excellent choices on keto. They’re almost free from carbohydrates, plus they’re sources of vitamin D3, which helps your body absorb calcium (*). The omega-3 fats in seafood have been linked to many benefits, such as better mood and lower triglycerides (* , *).
Below are examples of seafood:
- Tuna – 0g total carbs
- Salmon – 0g total carbs
- Mackerel – 0g total carbs
- Anchovies – 0g total carbs
- Oysters – 9g total carbs
- Mussels – 7g total carbs
- Dungeness crab – 1g total carbs
- Shrimp – 0.2g total carbs
- Squid – 3g total carbs
- Other types of seafood
Generally speaking, above-ground vegetables contain fewer carbs. Choose green veggies instead of those with a lot of colors (e.g., purple, yellow, red). The veggies below help you get more fiber on keto, which can balance your blood sugar and boost fullness:
- Cauliflower – 3g net carbs per 100-gram serving
- Broccoli – 4g net carbs per 100-gram serving
- Cabbage – 3g net carbs per 100-gram serving
- Brussels sprouts – 5g net carbs per 100-gram serving
- Spinach – 2g net carbs per 100-gram serving
- Asparagus – 2g net carbs per 100-gram serving
- Green olives – 1g net carbs per 100-gram serving
- Swiss chard – 2g net carbs per 100-gram serving
- Lettuce – 2g net carbs per 100-gram serving
- Cucumber – 3g net carbs per 100-gram serving
- Zucchini – 2g net carbs per 100-gram serving
- Eggplant – 3g net carbs per 100-gram serving
- Tomatoes – 3g net carbs per 100-gram serving
- Garlic – less than 1g net carbs per clove
- Onion – 5g net carbs per small onion
- Bell pepper – 0.4g net carbs per piece
Like veggies, not all fruits are allowed on the keto diet. Sweet-tasting fruits like apples and bananas contain more sugar, which causes your blood glucose levels to rise.
Keto-friendly fruits are lower in sugar. However, it’s still important to limit their amounts to stay within your daily carb limit. See the following options:
- Coconut – 6g net carbs per 100-gram serving
- Avocado – 2g net carbs per 100-gram serving
- Strawberries – 6g net carbs per 100-gram serving
- Blueberries – 12g net carbs per 100-gram serving
- Blackberries – 5g net carbs per 100-gram serving
- Raspberries – 5g net carbs per 100-gram serving
- Lemons – 6g net carbs per 100-gram serving
Eggs and Dairy
Eggs aren’t just for breakfast, they’re great as part of your lunch, dinner, and snack times. You can prepare eggs in many ways — boiled, scrambled, or poached!
Dairy is also fine on keto as long as you can tolerate them. Keep in mind that some dairy products on the market aren’t keto-friendly since they contain added sugar. Check the nutrition facts label to know the carb and sugar content per serving of a dairy item.
Both eggs and dairy can be eaten on a vegetarian keto diet. They provide quality fats and protein in a mostly plant-based eating plan.
Stock up on these egg and dairy options:
- Chicken eggs – 0.4g total carbs per large egg
- Quail eggs – 0g total carbs per egg
- Butter – 0.1g total carbs per 100-gram serving
- Heavy cream – 3g total carbs per 100-gram serving
- Natural cheeses (e.g., cheddar, gouda, parmesan, blue cheese, monterey jack) – 1.3g total carbs per 100-gram serving
- Sour cream – 3g total carbs per 100-gram serving
- Unsweetened Greek yogurt – 5g total carbs per 100-gram serving
Dressings and condiments make your meals taste better. Any low-carb and sugar-free condiment is allowed on your keto shopping list. To avoid those that are high in sugar, make a habit of reading the nutrition facts label.
These are generally fine on keto:
- Coconut aminos – 1g total carbs per teaspoon
- Mayonnaise (with no soybean or canola oil) – 0g total carbs per teaspoon
- No-sugar tomato ketchup – 1g total carbs per tablespoon
- No-sugar barbecue sauce – 1g total carbs per tablespoon
- Mustard – 0.3g total carbs per teaspoon
- Guacamole – 0g net carbs per tablespoon
- Hot sauce – 0.1g total carbs per teaspoon
Fats and Oils
Some sources of fats are more beneficial for your health than others. The right fats will help meet your energy needs. When you’re starting out on keto, filling up on fats makes the transition to this way of eating easier. They also enhance the absorption of vitamins A, D, E, and K, which are crucial for your health (*).
Focus on these healthy fats for cooking and other uses:
- MCT oil for your keto coffee – 0g total carbs per tablespoon
- Coconut oil – 0g total carbs per tablespoon
- Extra virgin olive oil – 0g total carbs per tablespoon
- Avocado oil – 0g total carbs per tablespoon
- Butter – 0g total carbs per tablespoon
- Beef tallow – 0g total carbs per tablespoon
- Lard or pig fat – 0g total carbs per tablespoon
Low-carb sweeteners are incorporated in the keto diet to replace traditional sugar like sucrose, high-fructose corn syrup, brown sugar, and honey.
If you’re looking for better alternatives to use for your desserts and beverages, stevia and monk fruit are your top two choices. Both have no impact on your blood glucose. They’re also generally recognized as safe (* , *).
- Stevia – 0g net carbs per teaspoon
- Monk fruit – 0g net carbs per teaspoon
Snacking on the keto diet can be the answer to staying satiated if your next meal is still hours away. The best snacks are high in healthy fats and protein with as little carbs as possible.
You can always make keto snacks from scratch using ingredients like nuts, seeds, nut butters, eggs, almond flour, and heavy cream — or stock up on Perfect Keto’s healthy snacks.
The following are snack options requiring only a few or zero minutes of prep time:
- Boiled eggs – 0.4g total carbs per large chicken egg
- Slices of natural cheese – 1.3g total carbs per 100-gram serving
- Slices of bacon – 1.4g total carbs per 100-gram serving
- Dried seaweed – 0.3g total carbs per strip
- Fat bombs – less than 1g net carbs per fat bomb
- Sugar-free beef jerky – 0g total carbs per 100-gram serving
- Pork rinds or chicharrones – 0g total carbs per 100-gram serving
Baking on the keto diet is a lot different from regular baking. For starters, you’ll need alternatives to flour coming from wheat. As for sweeteners, bake with stevia or monk fruit.
Here are the best flours for your baking needs:
- Almond flour – 1g net carbs per tablespoon
- Coconut flour – 4g net carbs per tablespoon
- Psyllium husk powder – 7g net carbs per tablespoon
- Lupin flour – 0.7g net carbs per tablespoon
- Flaxseed meal – 1g net carbs per tablespoon
Nuts and Seeds
Most nuts and seeds are low in carbs, but you need to watch your portion sizes. Big servings can easily knock you out of ketosis.
Other than that, nuts and seeds are sources of fiber, plant protein, vitamins, and minerals. Snack on them, throw them into your smoothies, or use them to add crunch to your recipes!
Add these to your list:
- Almond nuts – 3g net carbs per ¼ cup serving
- Pecan nuts – 1g net carbs per ¼ cup serving
- Brazil nuts – 1g net carbs per ¼ cup serving
- Macadamia nuts – 2g net carbs per ¼ cup serving
- Walnuts – 1g net carbs per ¼ cup serving
- Pistachio nuts – 6g net carbs per ¼ cup serving
- Hazelnuts – 3g net carbs per ¼ cup serving
Water is undoubtedly the best drink on keto to stay hydrated, but sometimes you want other hot and cold drinks. We recommend these options that are low-calorie and keto-compliant:
- Black coffee – 0g net carbs per cup
- Bulletproof coffee – 0g net carbs per cup
- Unsweetened almond milk – 3g net carbs per cup
- Unsweetened coconut milk – 0g net carbs per cup
- Tea – 0g net carbs per cup
- Bone broth – 1g total carbs per cup
- Sugar-free electrolyte drink – 0g total carbs per cup
- Keto collagen powder – carbs depend on the brand, but Perfect Keto chocolate collagen has only 2g total carbs per scoop
- Keto whey protein powder – carbs depend on the brand, but Perfect Keto chocolate whey protein has only 2g net carbs per scoop
- Keto homemade smoothie – carbs depend on your ingredients, but this smoothie recipe has only 7g net carbs per cup
Pantry staples include all the basic supplies you need to quickly whip up your weekly keto meals and snacks. Some pantry items are already found in the categories above, so we’ve included others you might need:
- Herbs and spices (black pepper, chili powder, paprika, cumin) – 1g net carbs per teaspoon
- Canned sardines or tuna – 0g total carbs per 100-gram serving
- Canned chicken breast – 0g total carbs per 100-gram serving
- Nut butters (almond butter, macadamia butter, etc.) – 1g total carbs per teaspoon
- Shirataki rice or noodles (also called konjac rice or noodles) – 0g net carbs per 100-gram serving
- Pork rind breadcrumbs for coating meat and veggies – 0g total carbs per 100-gram serving
Download Our Keto Grocery List PDF
Want a PDF version of this keto grocery list for beginners that you can print and take with you on your next trip to the grocery? Feel free to download your own copy.