The Only Keto Grocery List You Need
You’re standing in the grocery store entrance. You know you’re doing keto. You have no idea what to actually buy.
This list fixes that. I’ve organized 120+ keto-approved foods by store section so you can walk in, grab what you need, and get out without wandering the cookie aisle “just to look.”
How to use this list:
- Screenshot it on your phone
- Print the version at the bottom
- Or just pick 5-7 items from each section and you’ll have a full week of meals
Produce Section
Leafy Greens (Near-Zero Carbs)
- Spinach — 1g net carb per cup
- Romaine lettuce — 1g net carb per cup
- Arugula — under 1g net carb per cup
- Kale — 2g net carb per cup
- Mixed greens — 1g net carb per cup
- Swiss chard — 1g net carb per cup
- Collard greens — 2g net carb per cup
Low-Carb Vegetables
- Broccoli — 4g net carbs per cup
- Cauliflower — 3g net carbs per cup
- Zucchini — 3g net carbs per medium
- Asparagus — 2g net carbs per cup
- Green beans — 4g net carbs per cup
- Bell peppers — 3g net carbs per cup (green), 5g (red)
- Brussels sprouts — 5g net carbs per cup
- Cabbage — 3g net carbs per cup
- Celery — 1g net carb per stalk
- Cucumber — 2g net carbs per cup
- Avocado — 2g net carbs per half (this is your best friend)
Herbs and Aromatics
- Garlic — 1g net carb per clove
- Ginger — 2g net carbs per ounce
- Fresh basil, cilantro, parsley, dill — under 1g each
- Green onions — 1g net carb per tablespoon
Meat and Seafood
Beef
- Ground beef (80/20) — 0g carbs
- Ribeye steak — 0g carbs
- Chuck roast — 0g carbs
- Flank steak — 0g carbs
- Beef short ribs — 0g carbs
Pork
- Bacon — 0g carbs (check for added sugar in cure)
- Pork chops — 0g carbs
- Pork shoulder — 0g carbs
- Sausage — 0-1g carbs (check label for fillers)
- Pepperoni — 0-1g carbs per slice
Poultry
- Chicken thighs (bone-in, skin-on) — 0g carbs
- Chicken breast — 0g carbs
- Whole chicken — 0g carbs
- Chicken wings — 0g carbs
- Turkey — 0g carbs
Seafood
- Salmon fillets — 0g carbs
- Tuna (fresh or canned) — 0g carbs
- Shrimp — 0g carbs
- Cod — 0g carbs
- Sardines (canned) — 0g carbs
Other Proteins
- Eggs — 0g carbs per egg
- Organ meats (liver, heart) — 0-2g carbs
Dairy Section
- Butter (grass-fed preferred) — 0g carbs
- Heavy cream — 1g carb per tablespoon
- Cream cheese — 2g net carbs per ounce
- Cheddar cheese — 0g carbs per ounce
- Mozzarella — 1g carb per ounce
- Parmesan — 1g carb per ounce
- Brie — 0g carbs per ounce
- Sour cream — 2g net carbs per tablespoon
- Full-fat Greek yogurt (in moderation) — 6g net carbs per cup
Pantry Staples
Oils and Fats
- Extra virgin olive oil — 0g carbs
- Avocado oil — 0g carbs
- Coconut oil — 0g carbs
- Ghee — 0g carbs
- Bacon grease (save it, it’s free seasoning) — 0g carbs
- MCT oil — 0g carbs
Nuts and Seeds
- Macadamia nuts — 2g net carbs per ounce (lowest carb nut)
- Pecans — 1g net carb per ounce
- Walnuts — 2g net carbs per ounce
- Almonds — 3g net carbs per ounce
- Brazil nuts — 1g net carb per ounce
- Chia seeds — 1g net carb per ounce
- Flax seeds — 0g net carbs per ounce
- Hemp hearts — 1g net carb per ounce
- Peanut butter (natural, no sugar added) — 3g net carbs per tablespoon
Condiments and Seasonings
- Hot sauce (Frank’s, Cholula) — 0g carbs
- Mayonnaise — 0g carbs
- Mustard (yellow, Dijon) — 0g carbs
- Soy sauce / tamari — 1g carb per tablespoon
- Vinegar (apple cider, white, balsamic in small amounts) — 0-2g carbs per tablespoon
- Salt, pepper, garlic powder, onion powder, paprika — 0g carbs
- Everything Bag Seasoning — 0g carbs
Baking Essentials (If You Cook Keto)
- Almond flour — 2g net carbs per tablespoon
- Coconut flour — 2g net carbs per tablespoon
- Erythritol or monk fruit sweetener — 0g net carbs
- Xanthan gum (thickener) — 0g net carbs
- Unsweetened cocoa powder — 1g net carb per tablespoon
- Sugar-free chocolate chips (Lily’s) — 0-1g net carbs per tablespoon
Frozen Section
- Frozen broccoli, cauliflower, green beans — same net carbs as fresh
- Frozen berries (raspberries, blackberries) — 2-3g net carbs per half cup
- Frozen shrimp — 0g carbs
- Frozen chicken thighs — 0g carbs
- Cauliflower rice (frozen) — 3g net carbs per cup
Beverages
- Sparkling water (LaCroix, Waterloo) — 0g carbs
- Coffee (ground or whole bean) — 0g carbs
- Tea (black, green, herbal) — 0g carbs
- Bone broth — 0-1g carbs per cup
- Unsweetened almond milk — 1g carb per cup
What NOT to Buy
Avoid these entirely. They’re carb bombs disguised as “healthy”:
- Rice and rice cakes
- Quinoa
- Oats and granola
- Bananas and most tropical fruits
- Potatoes (sweet and regular)
- Corn and corn products
- Flour tortillas and wraps
- Regular pasta
- Bread (even “whole grain”)
- Cereal of any kind
- Fruit juice
- Regular soda
Budget Tips
Keto doesn’t have to be expensive. Here’s how I keep costs down:
- Buy in bulk: Costco or Sam’s Club for meat, eggs, and nuts
- Choose cheaper cuts: Chicken thighs over breast, chuck roast over ribeye
- Frozen over fresh: Frozen vegetables are just as nutritious and half the price
- Eggs are cheap protein: At $0.25 per egg, you get 7g protein for a quarter
- Buy whole chickens: A $8 whole chicken gives you 4 meals plus bones for broth
- Cook at home: Restaurant keto meals cost $15-30. Home keto meals cost $3-8
Sample $80 Grocery Trip
Here’s what a full week of keto meals looks like for one person on a budget:
- 2 dozen eggs ($6)
- 1 whole chicken ($8)
- Ground beef 2 lbs ($8)
- Bacon 1 lb ($5)
- Spinach 1 bag ($3)
- Broccoli 2 heads ($4)
- Cauliflower 2 heads ($4)
- Avocados 4 ($5)
- Zucchini 3 ($3)
- Cheddar cheese block ($5)
- Butter ($4)
- Heavy cream ($3)
- Almonds 1 lb ($8)
- Olive oil ($6)
- Coffee ($5)
- Sparkling water 12-pack ($5)
- Seasonings ($3)
Total: $85. That’s 7 days of meals for $12/day.
Want a printable PDF version? Download the keto grocery list PDF and pin it to your fridge. For weekly meal plans that use these ingredients, check our [keto meal prep guide](/articles/keto-meal-prep/.
Recommended Kitchen Gear
For storing all those groceries, check out our guide to the best keto meal prep containers.