The biggest challenge associated with undertaking a Ketogenic diet is to shop for it. This is why we have listed down an exhaustive list of Keto foods in the ultimate shopping list for Ketogenic Diet.
The challenge with shopping for Keto is that most grocery stores and traditional packaged food industry is all designed towards high carb, high sugar or high trans fat foods. Additionally, they add many additional supplements to the food to enhance its color and taste, which are extremely harmful to our body.
Moreover, Keto’s strong restriction on carbs means that starchy vegetables, fruits, and grains are also out of the question, which almost completely reduces the number of items you can get at the store. (To find out why you should not have starchy vegetables read this).
Avoiding trans fat and grain is comparatively easy while shopping because you can simply avoid those aisles in the grocery store. However, it gets especially challenging to shop for low carb and low sugar foods.
To solve this problem for you, we have compiled an exhaustive list of Keto-suited food items that are low in carb, moderate in protein, and high on healthy fats. Keep this list handy when you visit the supermarket next.
The Ultimate Shopping List for Low Carb Ketogenic Food Items:
MEAT, FISH AND POULTRY:
Most lean meats and fishes have zero carbs and have considerable protein content. These are perfect go-to foods for Ketogenic diet, especially fish and eggs (Omega-3, from flax seed fed hens) because they are high in essential omega-3 fatty acids. They take much longer to break down and thus keep you full for longer. They are also considerably high on calorific value, so it’ll meet most of your energy requirements.
Although, do make sure that you include a healthy amount of healthy fats along with each meal to improve protein absorption.
Caution: Do not consume excess amounts of protein at one meal because it may lead to constipation or
Zero Carb Foods
- All Red Meat
- Fowl (duck, goose, hen, quail)
- Organ Meats (tongue, brains, liver, heart, and kidneys)
- Game Meats (ostrich, venison, caribou, bison, and elk)
- Exotic Meats (such as ostrich and emu)
- Cold Cuts And Ham (read label some have added sugar)
- Bacon (don’t go for overly flavored versions)
- All Fish
- Shrimp – 0 Carbs
- Crawfish – 0 Carbs
- Crab – 0 Carbs
- Lobster – 2 grams per 6 ounces
- Scallops – 3.9 per 6 ounces
- Squid – 7 grams per 6 ounces
- Clams – 8.7 grams per 6 ounces
- Mussels – 8.4 per 6 ounces
- Oysters – 12.4 per 6 ounces
FATS AND DRESSINGS
- Butter – 0 Carbs
- Mayonnaise – 0 Carbs
- Oils – 0 Carbs
- Olive, Avocado, and Coconut oils for general use.
- Cold-pressed or expeller-pressed canola, peanut, and grapeseed oils are good for stir-fries.
- Pure Unrefined Cold Pressed Extra Virgin Coconut Oil – 0 Carbs (contains medium chain triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat)
- Avocados – 4.8 grams each
- Blue Cheese Dressing (2 tbsp.) – 2.3 grams
- Italian Dressing (2 tbsp.) – 3 grams
- Cesar Dressing (2 tbsp.) – .5 grams
- Ranch Dressing (2 tbsp.) – 1.4 grams
- 100 Island Dressing (2 tbsp.) – 4.8 grams
Note: Check labels on all commercial dressings for carb counts
SOY VEGAN PROTEIN
Soy protein is the best source of protein for vegans as meat is off-menu. These are easy-to-find in stores and are extremely versatile to be used in recipes.
- Soybeans – 6.2 grams per 1/2 cup
- Soy Milk – 1.2 grams per cup
- Firm Tofu – 2.2 grams per 4 ounces
- Silken Tofu – 3.2 grams per 4 ounces
- Tempeh – 16 grams per cup
- Soy Nuts – 2 grams per ½ ounce
HERBS AND SPICES
All Herbs And Spices Have Only Trace Amounts Of Carbs
Non-starchy vegetables are a rich source of minerals and vitamins, and are low in carbohydrates. As such, they are the primary source of essential nutrients in Ketogenic diet. To know why you should prefer non-starchy vegetables over starchy vegetables and fruits read this.
- Alfalfa Sprouts – .4 grams per cup
- Daikon – 1 gram per ½ cup
- Endive – >1 gram per ounce
- Escarole – >1 gram per ounce
- Arugula – .2 grams per ½ cup
- Bok Choy – .8 grams per 1 cup/raw
- Celery – .8 grams per 1 stalk
- Chicory Greens – .6 grams per ½ cup
- Green Onions – .1 per 1 tablespoon
- Cucumber – 1 gram per ½ cup sliced
- Fennel – 3.6 grams per 1 cup
- Iceberg Lettuce – .1 grams per 1/2 cup
- Jicama – 2.5 grams per ½ cup
- Parsley – >1 gram per ounce
- Bell Peppers – 2.3 grams per ½ cup
- Radicchio – .7 grams per ½ cup
- Radishes – .9 grams per 10 pieces
- Romaine Lettuce – .2 grams per ½ cup
- Artichoke (1/4 Steamed) – 4 grams
- Artichoke Hearts In Water – 2 grams per 1 heart
- Asparagus – 2.4 grams per 6 spears
- Bamboo Shoots – 1.1 grams per 1 cup
- Broccoli – 1 gram per 1/2 cup
- Brussels sprouts – 2.4 grams per ¼ cup
- Cabbage – 2 grams per ½ cup
- Cauliflower – 2 grams per 1 cup
- Chard – 1.8 grams per ½ cup
- Collard Greens – 4.2 grams per 1/2 cup
- Eggplant – 1.8 grams per ½ cup
- Hearts of Palm – .7 grams per 1 heart
- Kale – 2.4 grams per ½ cup
- Kohlrabi – 4.6 grams per ½ cup
- Leeks – 1.7 grams per ¼ cup
- Mushrooms – 1 gram per ½ cup
- Okra – 2.4 grams per ½ cup
- Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 gram
- Onions – 2.8 grams per ¼ cup
- Pumpkin – 2.4 grams per ¼ cup
- Sauerkraut (canned and drained) – 1.2 grams per ½ cup
- Spinach – .2 grams per ½ cup
- Summer Squash – 2 grams per ½ cup
- Tomato (1 medium) – 4 grams
- Cherry Tomatoes – 4 grams per cup
- Turnips – 2.2 grams per ½ cup
While fruits are extremely rich in minerals and vitamins, they also have high sugar content in the form of sucrose or fructose. This makes them unsuitable for Ketogenic diet and the minerals and vitamins need to be compensated through non-starchy vegetables.
- Limes – 2 grams per 1 ounce
- Lemons – 2 grams per 1 ounce
- Rhubarb – 1.7 grams per ½ cup
- Apricots – 5 grams per fruit
- Strawberries – 11 grams per cup
- Blackberries – 7 grams per cup
- Raspberries – 5 grams per cup
- Red Grapefruit – 9 grams per 1/2 fruit
- Egg White – .3 grams
- Egg Yolk – .3 grams
- Whole Egg – .6 grams
- Heavy Whipping Cream – .5 to .7 grams per tablespoon
- Half-and-Half – .5 to 1 grams per tablespoon
- Plain Full Fat Greek Yogurt – 9 grams per cup
- Full Fat Sour Cream – 1.2 grams per 2 tablespoons
- Unsweetened Almond Milk – Less than 1 gram per cup
- Gruyère Cheese – .1 grams per ounce
- Cheddar – .5 gram per ounce
- Fontina – .4 grams per ounce
- Havarti – .7 grams per ounce
- Parmesan – .9 grams per ounce
- Gouda – .6 grams per ounce
- Mozzarella – .6 grams per ounce
- Ricotta – .8 grams per ounce
- Blue Cheese – 1 gram per ounce
- Edam – .4 grams per ounce
- Monterey – .1 grams per ounce
- Muenster – .3 grams per ounce
- Provolone – .6 grams per ounce
- Neufchatel – .1 to .8 grams per ounce
NUTS & SEEDS
Nuts and seeds are great source of healthy fats and essential nutrients and make for great snacks. Although, make sure you moderate your portion size as nuts can be high on calories.
- Almonds (2 tbsp.) – 1.4 grams
- Peanuts (2 tbsp.) – 1.8 grams
- Hazelnuts (2 tbsp.) – 1.2 gram
- Macadamia Nuts (2 tbsp.) -.9 grams
- Pecans (2 tbsp. chopped) – .6 grams
- Pine Nuts (2 tbsp.) – 1.7 grams
- Pistachio Nuts (2 tbsp.) – 3.1 grams
- Walnuts (2 tbsp. halves) – .9 grams
- Pumpkin Seeds – 5 grams per ounce
- Sunflower Seeds – 4 grams per ounce
- Almond Butter – 3 grams per tablespoon
- Peanut Butter – 2.4 grams per tablespoon
ZERO CARB DRINKS
Probably the greatest sacrifice one needs to make while on Ketogenic diet is to give on sugar in their favorite beverages such as tea, coffee, and colas. But, since several alcohols have zero carbs, the pain is balanced out. For refreshments and daily beverages focus on the below drinks:
- Unsweetened Tea
- Unsweetened Coffee
- Club Soda
- Diet Soda (be cautious as artificial sweeteners can affect low carb weight loss)
- Sugar Free Sparkling Water
- No-Calorie Flavored Seltzers
- Herbal Tea (without added barley or fruit sugars)
ZERO CARB ALCOHOLIC BEVERAGES
- Shirataki Noodles – 0 Carbs
- White Vinegar – 0 Carbs
- Balsamic Vinegar – 0 Carbs
- Red Wine Vinegar – 0 Carbs
- Rice Vinegar (seasoned) 3 grams per tbsp
- Soy Sauce – 1 gram per tablespoon
- Mustard – 0 Carbs
- Unflavored, powdered gelatin – 0 Carbs (use as a binder in recipes)
- Most Hot Sauces – 0 Carbs
- Turkey or Beef Jerky (not teriyaki flavor) – 3 grams per ounce
- Kale Chips – 8-12 grams per ounce
- Coconut Flakes – 4 grams per ounce
- Pickles – 1 gram per pickle
So, there you go friends a comprehensive list of low carb Ketogenic food items. Based on your target calorie intake, modify your weekly shopping list.
If you have more questions about Ketogenic diet read our FAQs section.
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