Grading Levels of Beef in the Usa

Ketogenic diet food list – what to buy

– Updated May 26, 2022

Evidence based

1. Produce
2. Meat-fish-seafood
3. Deli
4. Dairy
5. The rest
6. Meal plans & shopping lists

This keto food list, sorted by supermarket area, is all you need to find keto diet food at your local market. Print it here and keep it in your bag. Keto grocery shopping has never been easier! For foods marked with an asterisk (*) below, be sure to check the label for unwanted sugars and starches.

Best: Foods that contain less than 3 grams of net carbs (total carbs minus fiber) per 100 grams of food.¹

Good: Foods that contain 3-6 grams of net carbs per 100 grams of food.

Produce area

Best:

• Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
• Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
• Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (find recipes for these veggies in our collection of keto side dishes)

Good:

• Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (see our visual guide to keto vegetables)
• Blackberries and raspberries (see our visual guide to keto fruits)

Meat-fish-seafood counters

Best:

• Beef, chicken, game, lamb, pork, and veal² (see our recipes for keto meals)
• Bacon, hotdogs*, organ meats, and sausage*
• Fatty fish and white fish (see our recipes for keto fish meals)
• Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

Deli counter

Best:

• Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
• Sliced chorizo, pepperoni, salami, and soppressata (perfect on our simple keto plates)
• Prepared chicken salad*, egg salad*, and tuna salad*

Good:

• Sliced cheese
• Bologna and mortadella

Dairy case

Best:

• Butter and ghee³
• Heavy cream
• Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
• Eggs (try our delicious collection of keto egg dishes)⁴

Good:

• Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
• Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea

Check out the cheese lovers section of our keto meals page for recipe ideas.

The rest of the store

Best:

• Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil⁵
• Duck fat, lard, schmaltz (chicken fat), and tallow⁶
• 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 (for more ideas, visit our keto snacks guide)
• Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good:

• Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
• Seeds (chia, flax, hemp, and pumpkin)
• Beef jerky* and meat bars*
• Canned coconut milk
• Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*
• Cold brewed Bulletproof coffee

* Be sure to check label and avoid brands with unwanted sugars and starches.

Print the keto diet food list here and take to the market.

More

There are two companion guides with more information about navigating the grocery store and deciphering food labels. They are:

Keto diet foods — top three mistakes at the grocery store

How to use the nutrition facts label

In addition, check out our main keto foods guide below to understand the basics about keto foods:

Ketogenic diet foods – what to eat and what to avoid

For all the keto basics, check out our simple but thorough beginner's guide to the keto diet:

About the author

Jenni Calihan created the non-profit, Eat the Butter, to start a mother-to-mother conversation about diet and health. She advocates for real-food-more-fat eating, and has been feeding her family (four kids) for twenty years.

Practical low-carb guides

Keto diet food list – what to buy - the evidence

This guide is written by Jennifer Calihan and was last updated on May 26, 2022. It was medically reviewed by Dr. Michael Tamber, MD on March 7, 2022.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.

Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com.

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Source: https://www.dietdoctor.com/low-carb/keto/foods/list

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