Are you a beginner at Keto & just getting started with the Keto Diet? Not sure what to buy at the grocery store on Keto? I was the same way too when I first started Keto. I’m sure you have a lot of questions on what to buy, knowing if a product is Keto friendly, how to calculate net carbs on keto, or how many carbs it may have and if it’ll kick you out of Ketosis.
Well, I’m here to help! The Ketogenic Diet can be complicated but I’ll try to break it down as easy as I can! My Ultimate Keto Grocery List lists the Approximate Net Carbs for Keto, Calories, Total Carbs, and other nutrition data (from Google) and of course, if you are new to Keto and not sure how to start, here’s my article on How to Get Started with the Ketogenic Diet.
All nutrition values are approximate & dependent on brand.
Values are per 100g (unless noted!)
KETO MEATS
Protein is just as important as fat on Keto. Ideally, you want to eat Grass-Fed meats on Keto but you don’t have to if you can’t afford it.
Beef ( 70/30 Ground ) : 0 g Net Carbs / 332 Calories / 30 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 14 g Protein
Beef ( 85/15 Ground ) : 0 g Net Carbs / 250 Calories / 15 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 26 g Protein
Beef ( Brisket ) : 0 g Net Carbs / 155 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 21 g Protein
Chicken ( Breast ) : 0 g Net Carbs / 165 Calories / 3.6 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 31 g Protein
TRY THIS: Ketofy.Me Keto Creamy Garlic Chicken Keto Recipe!
Chicken (Thighs) : 0 g Net Carbs / 177 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 24 g Protein
Chicken (Drumsticks) : 0 g Net Carbs / 159 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 18 g Protein
Chicken (Wings) : 0 g Net Carbs / 203 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 30 g Protein
Chicken (Liver) : 1.1 g Net Carbs / 172 Calories / 6 g Fat / 1.1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 26 g Protein
Crab (King) : 0 g Net Carbs / 97 Calories / 1.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Egg (Large, 50g) : 0.6 g Net Carbs / 78 Calories / 5 g Fat / 0.6 g Total Carbs / 0 g Dietary Fiber / 0.6 g Sugar / 6 g Protein
Fish (Tuna) : 0 g Net Carbs / 109 Calories / 0.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 24 g Protein
Fish (Tilapia) : 0 g Net Carbs / 96 Calories / 1.7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
TRY THIS: Ketofy.Me Keto Tilapia with Lemon Garlic Butter Keto Recipe!
Fish (Salmon) : 0 g Net Carbs / 208 Calories / 13 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
TRY THIS: Ketofy.Me Keto Salmon Teriyaki Keto Recipe!
Fish (Catfish) : 0 g Net Carbs / 95 Calories / 2.8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 16 g Protein
Fish (Halibut) : 0 g Net Carbs / 91 Calories / 1.3 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Fish (Sole, 85g) : 0 g Net Carbs / 70 Calories / 2 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 13 g Protein
Fish (Pacific Cod) : 0 g Net Carbs / 69 Calories / 0.4 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 15 g Protein
Fish (Pompano) : 0 g Net Carbs / 164 Calories / 9.5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Lobster (cooked) : 0 g Net Carbs / 89 Calories / 0.9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 19 g Protein
Scallops (steamed) : 5 g Net Carbs / 111 Calories / 0.8 g Fat / 5 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 21 g Protein
Shrimp : 0.2 g Net Carbs / 85 Calories / 0.5 g Fat / 0.2 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Turkey (Breast) : 0 g Net Carbs / 157 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 22 g Protein
Turkey (Leg) : 0 g Net Carbs / 144 Calories / 7 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Turkey (Dark Meat) : 0 g Net Carbs / 161 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 20 g Protein
Pork (varies) : 0 g Net Carbs / 149 Calories / 3.2 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 28 g Protein
TRY THIS: Keto Egg Roll in a Bowl with Pork Sausage Keto Recipe!
KETO VEGETABLES
Keto isn’t a Zero Carb diet – you’re allowed to eat low carb vegetables on Keto! You don’t need to spend extra money on organic vegetables. Remember the Keto Golden Rule — buy what you can afford!
If you can afford organic and that’s what you prefer, go ahead! But for the sake of budgeting, you don’t need to.
Artichokes : 6 g Net Carbs / 47 Calories / 0.2 g Fat / 11 g Total Carbs / 5 g Dietary Fiber / 1 g Sugar / 3.3 g Protein
Arugula : 2.1 g Net Carbs / 25 Calories / 0.7 g Fat / 3.7 g Total Carbs / 1.6 g Dietary Fiber / 2.1 g Sugar / 2.6 g Protein
Asparagus : 1.8 g Net Carbs / 20 Calories / 0.1 g Fat / 3.9 g Total Carbs / 2.1 g Dietary Fiber / 0.3 g Sugar / 2.2 g Protein
Avocado : 2 g Net Carbs / 160 Calories / 15 g Fat / 9 g Total Carbs / 7 g Dietary Fiber / 0.7 g Sugar / 2 g Protein
Bell Pepper (Green) : 2.9 g Net Carbs / 20 Calories / 0.2 g Fat / 4.6 g Total Carbs / 1.7 g Dietary Fiber / 2.4 g Sugar / 0.9 g Protein
Bell Pepper (Red) : 3.9 g Net Carbs / 31 Calories / 0.3 g Fat / 6 g Total Carbs / 2.1 g Dietary Fiber / 4.2 g Sugar / 1 g Protein
Bell Pepper (Yellow) : 5.1 g Net Carbs / 20 Calories / 0.2 g Fat / 6 g Total Carbs / 0.9 g Dietary Fiber / 2.4 g Sugar / 0.9 g Protein
Bok Choy : 1.2 g Net Carbs / 13 Calories / 0.2 g Fat / 2.2 g Total Carbs / 1 g Dietary Fiber / 1.2 g Sugar / 1.5 g Protein
Broccoli : 4.4 g Net Carbs / 34 Calories / 0.4 g Fat / 7 g Total Carbs / 2.6 g Dietary Fiber / 1.7 g Sugar / 2.8 g Protein
Brussel Sprouts : 5.2 g Net Carbs / 43 Calories / 0.3 g Fat / 9 g Total Carbs / 3.8 g Dietary Fiber / 2.2 g Sugar / 3.4 g Protein
TRY THIS: Keto Cheesy Brussel Sprouts with Bacon & Chicken Keto Recipe!
Cabbage (Green) : 3.5 g Net Carbs / 25 Calories / 0.1 g Fat / 6 g Total Carbs / 2.5 g Dietary Fiber / 3.2 g Sugar / 1.3 g Protein
TRY THIS: Keto Egg Roll in a Bowl Keto Recipe!
Cabbage (Napa) : 2 g Net Carbs / 16 Calories / 0.2 g Fat / 3.2 g Total Carbs / 1.2 g Dietary Fiber / 1.4 g Sugar / 1.2 g Protein
Cabbage (Red) : 4.9 g Net Carbs / 31 Calories / 0.2 g Fat / 7 g Total Carbs / 2.1 g Dietary Fiber / 3.8 g Sugar / 1.4 g Protein
Cauliflower : 3 g Net Carbs / 25 Calories / 0.3 g Fat / 5 g Total Carbs / 2 g Dietary Fiber / 1.9 g Sugar / 1.9 g Protein
Celery : 1.7 g Net Carbs / 16 Calories / 0.2 g Fat / 3 g Total Carbs / 1.3 g Dietary Fiber / 1.8 g Sugar / 0.7 g Protein
Collard Greens : 1 g Net Carbs / 32 Calories / 0.6 g Fat / 5 g Total Carbs / 4 g Dietary Fiber / 0.5 g Sugar / 3 g Protein
Cucumbers : 3.1 g Net Carbs / 16 Calories / 0.1 g Fat / 3.6 g Total Carbs / 0.5 g Dietary Fiber / 1.7 g Sugar / 0.7 g Protein
Edamame : 5 g Net Carbs / 122 Calories / 5 g Fat / 10 g Total Carbs / 5 g Dietary Fiber / 2.2 g Sugar / 11 g Protein
TRY THIS: Keto Shrimp Cauliflower Rice with Edamame Keto Recipe!
Eggplant : 3 g Net Carbs / 25 Calories / 0.2 g Fat / 6 g Total Carbs / 3 g Dietary Fiber / 3.5 g Sugar / 1 g Protein
Ginger (1 tsp, 2g) : 0.4 g Net Carbs / 2 Calories / 0 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Green Beans : 3.6 g Net Carbs / 31 Calories / 0.1 g Fat / 7 g Total Carbs / 3.4 g Dietary Fiber / 3.2 g Sugar / 1.8 g Protein
Green Onions : 4.6 g Net Carbs / 34 Calories / 0.4 g Fat / 7 g Total Carbs / 2.4 g Dietary Fiber / 2.2 g Sugar / 1.9 g Protein
Jalapeno : 4.2 g Net Carbs / 28 Calories / 0.4 g Fat / 7 g Total Carbs / 2.8 g Dietary Fiber / 4.1 g Sugar / 0.9 g Protein
TRY THIS: Keto Jalapeno Popper Cheesy Bites Keto Recipe!
Kale (Boiled) : 4 g Net Carbs / 28 Calories / 0.4 g Fat / 6 g Total Carbs / 2 g Dietary Fiber / 1.3 g Sugar / 1.9 g Protein
Lemon : 6.2 g Net Carbs / 29 Calories / 0.3 g Fat / 9 g Total Carbs / 2.8 g Dietary Fiber / 2.5 g Sugar / 1.1 g Protein
TRY THIS: Keto Fried Tilapia with Lemon Garlic Butter Sauce Keto Recipe!
Lettuce (Green Leaf) : 1.6 g Net Carbs / 15 Calories / 0.2 g Fat / 2.9 g Total Carbs / 1.3 g Dietary Fiber / 0.3 g Sugar / 1.4 g Protein
Lettuce (Romaine) : 1.2 g Net Carbs / 17 Calories / 0.3 g Fat / 3.3 g Total Carbs / 2.1 g Dietary Fiber / 1.2 g Sugar / 1.2 g Protein
Lime : 8.2 g Net Carbs / 30 Calories / 0.2 g Fat / 11 g Total Carbs / 2.8 g Dietary Fiber / 1.7 g Sugar / 0.7 g Protein
Mushrooms (Portobello) : 2.6 g Net Carbs / 22 Calories / 0.4 g Fat / 3.9 g Total Carbs / 1.3 g Dietary Fiber / 2.5 g Sugar / 2.1 g Protein
Mushrooms (White) : 2.3 g Net Carbs / 22 Calories / 0.3 g Fat / 3.3 g Total Carbs / 1 g Dietary Fiber / 2 g Sugar / 3.1 g Protein
TRY THIS: Ketofy.Me Keto Creamy Garlic Chicken Keto Recipe!
Olives : 2.8 g Net Carbs / 115 Calories / 11 g Fat / 6 g Total Carbs / 3.2 g Dietary Fiber / 0 g Sugar / 0.8 g Protein
Onions (White) : 7.3 g Net Carbs / 40 Calories / 0.1 g Fat / 9 g Total Carbs / 1.7 g Dietary Fiber / 4.2 g Sugar / 1.1 g Protein
Radishes : 1.8 g Net Carbs / 16 Calories / 0.1 g Fat / 3.4 g Total Carbs / 1.6 g Dietary Fiber / 1.9 g Sugar / 0.7 g Protein
Spaghetti Squash : 5.5 g Net Carbs / 31 Calories / 0.6 g Fat / 7 g Total Carbs / 1.5 g Dietary Fiber / 2.8 g Sugar / 0.6 g Protein
Spinach : 1.4 g Net Carbs / 23 Calories / 0.4 g Fat / 3.6 g Total Carbs / 2.2 g Dietary Fiber / 0.4 g Sugar / 2.9 g Protein
Tomato (red) : 2.7 g Net Carbs / 18 Calories / 0.2 g Fat / 3.9 g Total Carbs / 1.2 g Dietary Fiber / 2.6 g Sugar / 0.9 g Protein
Yellow Squash : 2.3 g Net Carbs / 16 Calories / 0.2 g Fat / 3.4 g Total Carbs / 1.1 g Dietary Fiber / 2.2 g Sugar / 1.2 g Protein
Zucchini : 2.4 g Net Carbs / 19 Calories / 0.4 g Fat / 3.5 g Total Carbs / 1.1 g Dietary Fiber / 2.8 g Sugar / 1.4 g Protein
Keto Dairy
Dairy is allowed on Keto and for the most part, is considered keto-friendly. If you think Dairy might be stalling you, omit and use a keto-friendly substitute!
Mozarella (28g / 1oz, Whole Milk) : 0.6 g Net Carbs / 85 Calories / 6 g Fat / 0.6 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 6 g Protein
TRY THIS: Keto Jalapeno Popper Cheesy Bites Keto Recipe!
Mozarella (28g / 1oz, Part Skim Milk) : 0.8 g Net Carbs / 72 Calories / 4.5 g Fat / 0.8 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 7 g Protein
Cheddar (28g / 1oz) : 0.4 g Net Carbs / 114 Calories / 9 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0.1 g Sugar / 7 g Protein
Parmesan (28g / 1oz) : 1.2 g Net Carbs / 122 Calories / 8 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 11 g Protein
TRY THIS: Ketofy.Me Keto Creamy Garlic Chicken Keto Recipe!
Pepper Jack (28g / 1oz) : 0 g Net Carbs / 110 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 6 g Protein
Monterey Jack (28g / 1oz) : 0 g Net Carbs / 110 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 6 g Protein
Feta (28g / 1oz) : 1.2 g Net Carbs / 75 Calories / 6 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 1.2 g Sugar / 4 g Protein
Swiss (28g / 1oz) : 1.5 g Net Carbs / 106 Calories / 8 g Fat / 1.5 g Total Carbs / 0 g Dietary Fiber / 0.4 g Sugar / 8 g Protein
Cottage Cheese : 3.4 g Net Carbs / 98 Calories / 4.3 g Fat / 3.4 g Total Carbs / 0 g Dietary Fiber / 2.7 g Sugar / 11 g Protein
Cream Cheese (28g / 1oz) : 1.2 g Net Carbs / 97 Calories / 10 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 0.9 g Sugar / 1.7 g Protein
TRY THIS: Keto Jalapeno Popper Cheesy Bites Keto Recipe!
Blue Cheese (28g / 1oz) : 0.7 g Net Carbs / 100 Calories / 8 g Fat / 0.7 g Total Carbs / 0 g Dietary Fiber / 0.1 g Sugar / 6 g Protein
Ricotta Cheese : 3 g Net Carbs / 174 Calories / 13 g Fat / 3 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 11 g Protein
Half & Half (2 tbsp) : 1 g Net Carbs / 40 Calories / 3 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 1 g Protein
Heavy Cream (1 tbsp) : 0.4 g Net Carbs / 50 Calories / 5.5 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 1 g Protein
TRY THIS: Ketofy.Me Keto Creamy Garlic Chicken Keto Recipe!
Butter (1 tbsp) : 0 g Net Carbs / 100 Calories / 12 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Butter, Whipped (1 tbsp) : 0 g Net Carbs / 67 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Keto Diet Baking Substitutes
Baking on Keto can be just as tasty as the carb-filled ones (Just like this Ultimate Keto Chocolate Cake!) and thank goodness we have awesome Keto substitutes for All-Purpose flour! Here are some Keto-friendly substitutes when you’re baking on Keto.
Almond Flour (1/4 cup) : 3 g Net Carbs / 160 Calories / 14 g Fat / 6 g Total Carbs / 3 g Dietary Fiber / 1 g Sugar / 6 g Protein
— Where to buy Almond Flour for Keto: Blue Diamond Almond Flour | Anthony’s Almond Flour | Honeyville Almond Flour | Wellbee’s Almond Flour
Ground Flaxseed ( 2 tbsp ) : 0 g Net Carbs / 60 Calories / 4.5 g Fat / 4 g Total Carbs / 4 g Dietary Fiber / 0 g Sugar / 3 g Protein
— Where to buy Ground Flaxseed for Keto: Spectrum Essentials Organic Ground Flaxseed | Anthony’s Organic Flaxseed Meal | Bob’s Red Mill Organic Golden Flaxseed Meal
Coconut Flour (2 tbsp) : 3 g Net Carbs / 60 Calories / 2 g Fat / 8 g Total Carbs / 5 g Dietary Fiber / 1 g Sugar / 2 g Protein
— Where to buy Coconut Flour for Keto: Anthony’s Organic Coconut Flour | Viva Naturals Organic Coconut Flour
Monkfruit Sweetener (1 tsp, Lakanto, granular with Erythritol*) : 0* g Net Carbs / 0 Calories / 0 g Fat / 4* g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Monkfruit Sweetener for Keto: Lakanto Monkfruit Sweetener (20% OFF with my code: KETOFYME)
Erythritol Sweetener* : 0* g Net Carbs / 0 Calories / 0 g Fat / 4* g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Erythritol for Keto: So Nourished Erythritol | Anthony’s Erythritol Sweetener | NOW Foods Erythritol
Xanthan Gum (1/2 tsp) : 0 g Net Carbs / 5 Calories / 0 g Fat / 1 g Total Carbs / 1 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Xanthan Gum for Keto: Anthony’s Xanthan Gum
Psyllium Husk Powder (1 tsp) : 1 g Net Carbs / 15 Calories / 0 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buyPsyllium Husk Powder for Keto: Anthony’s Organic Psyllium Husk Powder | NOW Supplements Psyllium Husk Powder | Viva Naturals Organic Psyllium Husk Powder
KETO OILS & ANIMAL FATS
Here are some examples of Keto Oils & Animal fats you can use in your cooking. Ideally, you do want to avoid Canola Oil or Vegetable oil — but if that is all you have and you can’t afford Coconut Oil or Avocado oil, feel free to use it. These are usually much cheaper online!
Olive Oil : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Olive Oil for Keto: You can buy almost any brand in the grocery store, but online is so much cheaper: Olive Oil
Coconut Oil (Refined, Unrefined) : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Ground Coconut Oil for Keto: Unrefined Coconut Oil (Nutiva) | Refined Coconut Oil (Nutiva)
Avocado Oil : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Avocado Oil for Keto: Chosen Foods Avocado Oil
Pork Lard : 0 g Net Carbs / 130 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Pork Lard for Keto: FatWorks Pork Lard
Duck Lard : 0 g Net Carbs / 130 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Duck Lard for Keto: Epic Duck Lard
Ghee (1 tsp) : 0 g Net Carbs / 45 Calories / 5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Ghee for Keto: 4th and Heart Grass Fed Ghee
Tallow : 0 g Net Carbs / 115 Calories / 13 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy Tallow for Keto: Epic Beef Tallow
Butter (1 tbsp) : 0 g Net Carbs / 100 Calories / 12 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Butter, Whipped (1 tbsp) : 0 g Net Carbs / 67 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Keto Condiments
We have a lot of options with condiments on Keto! Watch out for carbs & sugars in some brands.
Mayo (1 tbsp) : 0 g Net Carbs / 94 Calories / 10 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Ranch (1 tbsp) : 1 g Net Carbs / 73 Calories / 8 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0.5 g Sugar / 0 g Protein
Italian (Ken’s Light Italian, 2 tbsp) : 1 g Net Carbs / 45 Calories / 4.5 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Sriracha (1 tsp) : 1 g Net Carbs / 0 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 0 g Protein
Red Wine Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Soy Sauce (1 tbsp) : 1 g Net Carbs / 9 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 1.3 g Protein
Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Balsamic Vinegar (1 tbsp) : 2.7 g Net Carbs / 14 Calories / 0 g Fat / 2.7 g Total Carbs / 0 g Dietary Fiber / 2.4 g Sugar / 0.1 g Protein
Yellow Mustard (1 tsp) : 0.1 g Net Carbs / 3 Calories / 0.2 g Fat / 0.3 g Total Carbs / 0.2 g Dietary Fiber / 0 g Sugar / 0.2 g Protein
Apple Cider Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Ketchup (1 tbsp, Heinz Reduced Sugar) : 1 g Net Carbs / 5 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 0 g Protein
Tabasco Red Hot Sauce : 0 g Net Carbs / 0 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Caesar (2 tbsp) : 1 g Net Carbs / 140 Calories / 15 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 1 g Protein
Hot Sauce (varies) : 0 g Net Carbs / 0 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
KETO NUTS & SEEDS
Nuts & Seeds are a great addition to a Ketogenic Diet. They’re full of healthy fats & nutrients. The only issue is that they can be pretty addicting so I would suggest to track and weigh them. It’s easy to over eat and next thing you know you’re over your fat and carb macros for the day!
Don’t forget to get plain, unsweetened nuts and seeds. Always look at the nutrition info. Not sure How to Count Net Carbs on Keto? Here’s my Keto guide!
Walnuts (1 oz) : 2 g Net Carbs / 185 Calories / 18 g Fat / 3.9 g Total Carbs / 1.9 g Dietary Fiber / 0.7 g Sugar / 4.3 g Protein
— Where to buy Walnuts for Keto: Anthony’s Walnuts Halves & Pieces
Pecans (1 oz): 2 g Net Carbs / 196 Calories / 20 g Fat / 3.9 g Total Carbs / 2.7 g Dietary Fiber / 1.1 g Sugar / 2.6 g Protein
— Where to buy Pecans for Keto: Nature’s Eats Pecans
Almonds (1 oz) : 1.2 g Net Carbs / 163 Calories / 14 g Fat / 6 g Total Carbs / 3.5 g Dietary Fiber / 1.1 g Sugar / 6 g Protein
— Where to buy Almonds for Keto: Blue Diamond Almonds
Pine Nuts (1 oz) : 2.5 g Net Carbs / 191 Calories / 19 g Fat / 3.7 g Total Carbs / 1 g Dietary Fiber / 1 g Sugar / 4 g Protein
— Where to buy Pine Nuts for Keto: 365 Value Pine Nuts
Chia Seeds (1 oz) : 2.7 g Net Carbs / 138 Calories / 9 g Fat / 12 g Total Carbs / 10 g Dietary Fiber / 0 g Sugar / 4.7 g Protein
— Where to buy Chia Seeds for Keto: Anthony’s Chia Seeds
Hazelnuts (1 oz) : 3 g Net Carbs / 150 Calories / 15 g Fat / 8 g Total Carbs / 3 g Dietary Fiber / 1.2 g Sugar / 4.2 g Protein
— Where to buy Hazelnuts for Keto: Sincerely Nuts Hazelnuts
Pistachios (1 oz) : 2 g Net Carbs / 160 Calories / 13 g Fat / 8 g Total Carbs / 3 g Dietary Fiber / 2 g Sugar / 6 g Protein
— Where to buy Pistachios for Keto: Wonderful Pistachios
Hemp Seeds (3 tbsp) : 2 g Net Carbs / 170 Calories / 14 g Fat / 3 g Total Carbs / 1 g Dietary Fiber / 1 g Sugar / 10 g Protein
— Where to buy Hemp Seeds for Keto: Manitoba Hemp Seeds
Sesame Seeds (1 tbsp) : 1 g Net Carbs / 52 Calories / 4.5 g Fat / 2.1 g Total Carbs / 1.1 g Dietary Fiber / 0 g Sugar / 1.6 g Protein
— Where to buy Sesame Seeds for Keto: Anthony’s Sesame Seeds
Sunflower Seeds (Kernels) : 1 g Net Carbs / 160 Calories / 14 g Fat / 5 g Total Carbs / 3 g Dietary Fiber / 1 g Sugar / 6 g Protein
— Where to buy Sunflower Seed Kernels for Keto: Sincerely Nuts Sunflower Seed Kernels
Pumpkin Seeds : 2 g Net Carbs / 170 Calories / 13 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 10 g Protein
— Where to buy Pumpkin Seeds on Keto: TerraSoul Pumpkin Seeds
Pili Nuts (1 oz) : 1 g Net Carbs / 200 Calories / 23 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 3 g Protein
— Where to buy Pistachios for Keto: Pili Hunters Pili Nuts
KETO HERBS & SPICES
Most herbs & spices are Keto Friendly. Although there are some hidden carbs and sugars in some brands. Don’t forget to look at the nutrition info (if any!)
Oregano (2g, ground, dried) : 0.4 g Net Carbs / 2.8 Calories / 0.1 g Fat / 1.2 g Total Carbs / 0.8 g Dietary Fiber / 0.1 g Sugar / 0.2 g Protein
Basil (fresh) : 1.1 g Net Carbs / 22 Calories / 0.6 g Fat / 2.7 g Total Carbs / 1.6 g Dietary Fiber / 0.3 g Sugar / 3.2 g Protein
Parsley : 2.7 g Net Carbs / 36 Calories / 0.8 g Fat / 6 g Total Carbs / 3.3 g Dietary Fiber / 0.9 g Sugar / 3 g Protein
Black Pepper (1 tbsp) : 2.7 g Net Carbs / 16 Calories / 0.2 g Fat / 4.4 g Total Carbs / 1.7 g Dietary Fiber / 0 g Sugar / 0.7 g Protein
Sage (1 tbsp, Ground) : 0.4 g Net Carbs / 6 Calories / 0.3 g Fat / 1.2 g Total Carbs / 0.8 g Dietary Fiber / 0 g Sugar / 0.2 g Protein
Thyme (0.8g) : 0.1 g Net Carbs / 1 Calories / 0 g Fat / 0.2 g Total Carbs / 0.1 g Dietary Fiber / 0 g Sugar / 0 g Protein
Dill (1g) : 0.1 g Net Carbs / 0 Calories / 0 g Fat / 0.1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Cilantro (20g) : 0.1 g Net Carbs / 5 Calories / 0.1 g Fat / 0.7 g Total Carbs / 0.6 g Dietary Fiber / 0.2 g Sugar / 0 g Protein
Garlic (3g) : 1 g Net Carbs / 4 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0.4 g Protein
Ginger (1 tsp, 2g) : 0.4 g Net Carbs / 2 Calories / 0 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
KETO SNACKS
Pork Rinds (14g) : 0 g Net Carbs / 80 Calories / 5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 7 g Protein
— Where to buy Pork Rinds for Keto: Utz Pork Rinds | Porking Good Pork Rinds
Chocolate (ChocZero SF 85%, 1 Square) : 1 g Net Carbs / 45 Calories / 4.5 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy ChocZero for Keto: ChocZero Website (code: KETOFYME for 10% off your entire order)
Chocolate (ChocZero 50%, 1 Square) : 1 g Net Carbs / 40 Calories / 4.5 g Fat / 6 g Total Carbs / 5 g Dietary Fiber / 0 g Sugar / 0 g Protein
— Where to buy ChocZero on Keto: ChocZero Website (code: KETOFYME for 10% off your entire order)
Peanut Butter (2 tbsp, varies) : 4 g Net Carbs / 190 Calories / 16 g Fat / 6 g Total Carbs / 2 g Dietary Fiber / 3 g Sugar / 0 g Protein
Almond Butter (1 tbsp, varies) : 1.4 g Net Carbs / 98 Calories / 9 g Fat / 3 g Total Carbs / 1.6 g Dietary Fiber / 0.7 g Sugar / 3.4 g Protein
11 comments
Great job…. Thans alof
You’re welcome 🙂
I started the Keto Diet this past Sunday. Gained weight (7lbs) but lost 4lbs…it’s crazy, but I feel better already…Thank you!
Stay the course! Let me know how you do 🙂
Thank you for the free shopping list download
You’re welcome!
Thank you for sharing such informative, inspiring information!!! Peace and blessings!
You’re welcome, Tammi!
Thank you for all these amazing tips and useful tools! I look forward to starting the 100 day challenge! I’m new to the keto way of life and just starting out. Thank you for all your tips and advice! 🙌 to your amazing weight loss journey! Michele
You’re welcome Michele!
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