Keto Shopping List

As you begin a ketogenic diet, grocery shopping may become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?”

I created this guide to simplify your trip to the grocery store. Of course, don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what you like and don’t like, and what your version of keto looks like, you can customize as you go along.

Here’s a breakdown by section in the typical grocery store or farmer’s market. I also suggest considering online resources for good deals to fit your budget, as well as co-ops and community supported agriculture (CSAs) shares.

Produce (Fresh or Frozen)

All vegetables are “allowed” on keto. The trick is finding the ones that have the fewest carbs and, hence, the most bang for your macro buck. Fruit is harder to include because of the relatively high sugar content, but it’s not strictly forbidden. Thus, there is some nuance to choosing the most keto-friendly produce options. Here are some of my favorites to get you started, but it’s not an all-inclusive list:

Leafy Greens

Arugula
Beet greens
Dandelion greens
Endive
Lettuce (romaine, red, green, bibb, etc.)
Mustard greens
Purslane
Spinach
Swiss chard
Watercress

Cruciferous Veggies

Bok choy
Broccoli
Brussels sprouts
Cabbage (red and green)
Cauliflower
Collard greens
Kale

Other Produce

Artichokes
Asparagus
Avocados
Bell peppers
Berries
Broccolini
Chili peppers
Cucumbers
Eggplant
Fiddlehead ferns
Garlic
Green beans
Leeks
Lemons
Limes
Mushrooms (all varieties)
Okra
Olives
Onions (green, red, white, yellow)
Rhubarb
Spaghetti squash
Sprouts
Summer squash
Tomatoes
Zucchini

Fermented vegetables (refrigerated)

Pickles
Sauerkraut
Kimchi

Meats/Fish/Eggs

Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible.

Seafood

Anchovies
Bass
Clams
Cod
Flounder
Halibut
Mahi Mahi
Mussels
Oysters
Salmon
Sardines
Scallops
Shrimp (wild)
Sole
Trout
Tuna

Meat/Poultry

Beef
Chicken
Duck
Elk
Lamb
Pork
Rabbit
Turkey
Venison
Organ meats

Cured/Preserved Meats (sugar-free)

Bacon
Biltong
Ham
Jerky
Pemmican
Prosciutto
Salami
Sausage

Eggs

Chicken eggs
Duck eggs
Goose eggs
Quail eggs

Dairy

Prioritize pastured, grass-fed, or organic varieties.

Hard Cheeses

Cheddar
Emmental
Gouda
Parmesan
Swiss

Soft Cheeses

Blue
Brie
Cream cheese
Crème fraîche
Feta
Goat cheese
Queso fresco

Other Dairy

Full-fat cottage cheese
Full-fat Greek or regular plain yogurt
Half & half
Heavy whipping cream

Healthy Fats and Oils

Avocado oil
Butter (preferably pastured and organic)
Coconut oil
Duck fat
Extra virgin olive oil 
Ghee
Lard (preferably pastured and organic)
Macadamia nut oil
Tallow (preferably pastured and organic)
Walnut oil

Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods)

Broth/stock
Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna)
Coconut (manna aka coconut butter, shredded coconut)
Coconut milk
Dark chocolate (85% or higher cacao content)
Nuts (almonds, Brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.)
Nut butter (choose no-sugar, natural varieties)
Nutritional yeast
Seeds (chia, flax, pumpkin, sunflower)

Condiments, Sauces, and Flavoring

Buffalo sauce
Hot sauce
Ketchup (sugar-free or low-sugar)
Mayo made with avocado oil
Mustard
Pasta sauce
Salad dressings made with avocado oil
Vinegar (apple cider, balsamic, red wine, white wine, etc.)

Herbs and Spices

Any and all! Watch for added sugar in pre-made spice blends.

Basil
Bay leaf
Black pepper
Cardamon
Cayenne
Chili powder
Cinnamon
Chives
Cilantro
Cumin
Dill
Garlic powder
Ginger
Oregano
Parsley
Paprika
Rosemary
Saffron
Sage
Sea salt or Himalayan pink salt
Thyme
Turmeric

Cooking/Baking Supplies (Optional)

Almond flour
Cocoa powder
Coconut flour
Stevia
Monk fruit extract
Tapioca starch or arrowroot powder

Beverages

Coffee
Electrolyte drinks or powders (sugar-free)
Tea
Mineral water
Unsweetened nut milks (e.g. cashew milk, almond milk)

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