Keto Diet Foods
Your goal when shopping keto is to find foods that contain less than 3 grams of net carbs per 100 grams of food. Foods that contain 3-6 grams of net carbs per 100 grams of food are also ok. Remember that net carbs are carbs minus protein.
Produce :
- Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
- Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
- Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips
- Blackberries and raspberries
- Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini
Meat, Fish, and Seafood :
- Beef, chicken, game, lamb, pork, and veal
- Bacon, hotdogs*, organ meats, and sausage
- Fatty fish and white fish
- Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid
Deli:
- Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
- Sliced chorizo, pepperoni, salami, and soppressata
- Prepared chicken salad*, egg salad*, and tuna salad*
Dairy:
- Butter and ghee
- Heavy cream
- Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, cream cheese, goat, gouda, muenster, provolone, and Swiss)
- Eggs
- Harder cheeses (cheddar, feta, havarti, mozzarella, parmesan, and pepper jack)
- Cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
- Whole milk
General Grocery:
- Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil
- Duck fat, lard, schmaltz (chicken fat), and tallow
- Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
- Canned or jarred olives* and sauerkraut
- Hot sauce*, mayonnaise*, mustard*, and vinegar*
- Bouillon cubes and broth
- Dried herbs, psyllium husk powder, and spices
- Pork rinds* and parmesan crisps
- Club soda, coffee, tea, and unsweetened cold
- Brazil nuts, macadamia nuts, pecans, and pili nuts • Seeds (chia, flax, hemp, and pumpkin)
- Canned coconut milk