Ultimate Keto Diet Foods List
Getting Started on Keto
If you’re thinking about starting the keto diet, or already have and are looking for a full list of keto foods you can easily access at home or on-the-go, you’ve come to the right place. This is the most comprehensive list available on the internet.
When it comes to starting a new diet, half the battle is getting the right foods into your kitchen. It’s essential that you keep an ample supply of keto-friendly foods on hand, including meats, seafood, dairy, nuts, fats, oils, select fruits, and of course plenty of vegetables.
The Keto Diet Food Pyramid (click to enlarge)
You’re going to want a fully stocked keto pantry that’s full of permitted condiments, spices and sweeteners (fear not, there are many!). Don’t forget beverages and snacks!
You can drink alcohol while on keto, but you do have to watch it. That’s why I’ve included calorie- and carb-count tables for low-carb alcoholic beverages, including beer, wine and liquor. Cheers!
You’ll find keto shopping lists for Costco, Safeway, Trader Joe’s and Whole Foods. Having them on-hand will make your shopping experience easier, which will in turn make the ketogenic diet easier to maintain. You’re in this for the long haul, after all!
You may want to bookmark this page on your phone for easy access. It’s handy to pull up when you’re at the grocery store or out to eat.
Featured Deal: Save 10% on MariGold Foods’ Keto Snack Pack with promo code HFB10. Get two bags of nuts AND two bags of Fat Bombs discounted for a limited time. Start shopping!
Vegetables
Vegetables are a central part of the diet, but when it comes to carbs, not all veggies are created equal. The best vegetables for keto tend to be green, leafy and cruciferous, like spinach, chard and lettuce. You can enjoy fresh herbs of all kinds, from basil to oregano to thyme.
Starchier vegetables like beets, carrots and squashes, and sweet vegetables like onions, are allowed–but only in moderation. They may be best avoided during the initial stages of keto.
The more variety you consume, the better. Diversity will help ensure that all your nutritional needs are met, and taking in a wide assortment of prebiotic fibers will make your microbiome happy and healthy–and do the same for you.
Fruits and Starches
You may be surprised to see fruits on the list. It’s important to understand that most fruits can be consumed only in limited quantities, due to their high sugar content. The exceptions are avocados, olives and raw coconut, which are low in carbs and high in fat and fiber, making them very keto-friendly.
Select starches are keto-friendly despite their high carbohydrate content–but only in moderation. Your body needs certain types of starches, like root vegetables. For example, yuca, cassava, sweet potatoes and yams are highly nutritious and contain loads of prebiotic fiber. That said, in order to maintain a state of ketosis, you’ll need to consume them sparingly, especially at the outset.
Best Keto Vegetables
- Artichoke hearts
- Arugula
- Asparagus
- Bell peppers, green
- Bok choy
- Cabbage
- Capers
- Cauliflower
- Celery
- Chard
- Chicory greens
- Collards
- Cucumbers
- Daikon
- Eggplants
- Endive
- Escarole
- Fennel
- Garlic
- Kohlarabi
- Lettuce
- Mushrooms
- Radishes
- Rutabaga
- Rhubarb
- Shallots
- Spinach
- Sunflower sprouts
- Swiss chard
- Turnips
- Watercress
- Zucchini
Medium-carb Vegetables
- Artichoke
- Beets
- Brussel sprouts
- Buttercup squash
- Carrots
- Celeriac
- Kale
- Onion
- Pumpkin
- Rutabaga
- Spaghetti squash
Fresh herbs
- Basil
- Shies
- Cilantro
- Dill
- Mints
- Oregano
- Parsley
- Rosemary
- Sage
- Tarragon
- Thyme
Starches (high carb)
- Acorn squash
- Arrowroot
- Cassava flour
- Yuca root
- Manioc
- Delicata squash
- Green banana flour
- Green plantains
- Kabocha squash
- Parsnips
- Potatoes
- Sweet potatoes
- Tapioca starch
- White rice
- Yams
Low-carb fruits
- Avocados
- Olives
- Tomatoes
- Raw coconut
Medium-carb fruits
- BlackBerries
- Blueberries (high-ish
- Cranberries
- Lemons
- Limes
- Raspberries
- Strawberries
- Watermelon
Berry Macros per 100g
| TYPE | TOTAL CARBS | NET CARBS |
|---|---|---|
| Blackberries | 10g | 5g |
| Rasberries | 12g | 5g |
| Strawberries | 8g | 6g |
| Blueberries | 21g | 17g |
High carb fruits
- Apples
- Apricots
- Bananas
- Cherries
- Dates
- Figs
- Grapes
- Kiwi fruit
- Melon
- Oranges
- Pears
Are Shallots, Garlic and Onions Keto?
Healthy as they may be, onions (especially red onions and shallots) and garlic should be eaten in moderation on the keto diet, because of their carb content. You can see all the macros in the table further below.
Shallots are not the friendliest choice for keto: they have about twice the net carbs as most onions (although it varies depending on the onion).
Garlic has the highest carb content–nearly twice as much as shallots, which take second place. However, because garlic is so potent you don’t have to add as much garlic to your dishes. Therefore, garlic is fine for keto in moderation.
From a strict macros standpoint, onions are arguably the most keto-friendly overall, especially green onions. It’s easy to add too much onion when you’re on keto. Be careful to keep the quantities small.
Keep scrolling to see individual macros for all varieties of the Amaryllidaceae family.
HOT DEAL: Save 15% on SuperFats keto nut butter, our Keto Snack Pack with promo code HFB15. Read our review or start shopping!
Onions and Garlic Macros Per 100g
| TYPE | TOTAL CARBS | FIBER | NET CARBS |
|---|---|---|---|
| Green onions | 7g | 3g | 4g |
| White onions | 9.4g | 2g | 7.4g |
| Pearl onions | 9g | 1.5g | 7.5g |
| Yellow onions | 9.5g | 2g | 7.5g |
| Red onions | 10.6g | 1.2g | 9.4g |
| Shallots | 17g | 3g | 14g |
| Garlic | 33g | 2g | 31g |
Snacks
While there are plenty of keto-friendly snacks out there, one of the amazing things about keto is that you’ll find yourself needing to snack very little. That’s because all the fat you’re consuming will keep you full.
It’s normal for people to go 6-8 hours or more without eating–all without having hunger pangs or drops in blood sugar. That said, we all need a snack from time to time, and you’ll find plenty of tasty ones on the list. From pork rinds to fat bombs to protein bars, snack away!
Keto Protein Bars
Protein bars can be extremely useful for people on the keto diet. Premium bars are so healthy and delicious that you can easily enjoy them every day, whether you need a quick pick-me-up, a meal replacement or are just looking for a tasty treat. Check out my in-depth guide to keto-friendly protein bars to find the best deals on the best bars for you. Whatever you do, avoid Quest Bars!
Condiments and Sweeteners
The keto diet allows for plenty of condiments. The key is to scrutinize ingredient lists to make sure that no corn syrup, fructose or other sugars have snuck in.
These days there’s no shortage of keto-freindly sweeteners available. If you’re sensitive to sugar alcohols, try monk fruit or stevia. You may be surprised to see coconut sugar, honey and dates are permitted on the keto diet. Given their high carbohydrate content, you should use them sparingly–and probably not at all during the initial stages of the diet.
Snacks
- Protein bars (see my write up on finding the best keto protein bars)
- Coconut chips, unsweetened
- Dark chocolate (no sugar)
- Kale chips
- Meat sticks
- Pork rinds, cooked in acceptable fat
- Nut and seed butters, unsweetened
- Pickles
- Seaweed chips
- Sugar-free jerky
Sweeteners
- Erythritol
- Monk fruit extract/lo han guo
- Stevia, alcohol-free
- Xylitol
- Dates
- Coconut sugar
- Arrowroot
- Parsnips
- Apricots
- Figs
- Oranges
- Honey
Condiments
- Avocado oil mayo
- Coconut aminos
- Fish sauce
- Horseradish
- Hot sauce
- Mustard
- Tomato sauce
- White wine vinegar
- Balsamic vinegar
Beverages
- Almond milk
- Coconut milk, light or full-fat
- Coffee
- Soda sweetened with stevia
- Sparkling water
- Tea
- Bone broth
Low-Carb Alcoholic Beverages
When it comes to the carbohydrate counts of alcoholic beverages, they’re all over the map. It goes without saying that you want to avoid sweet sugary cocktails and rich dark beers. The tables below contain some of your best options for low carb beer, white whine, red wine and liquor.
If you’re being strict about your carbohydrate intake, liquor is by far your best option, magically having no carbs at all (but still as many calories as light beer). Speaking of beer, it’s probably your worse option: even some light beers have a relatively high carb count, plus most of them have gluten.
Wine is a good choice if you’re less concerned about your caloric intake. It’s the highest in calories, due to it’s sugar content, but it also contains nutrients like polyphenols (red wine, especially).
Beer
| BEER | CALORIES | CARBS |
|---|---|---|
| Budweiser Select 55 | 55 | 1.9g |
| Miller | 64 | 2.4g |
| Rolling Rocking | 83 | 2.4g |
| Michelob Ultra | 95 | 3.2g |
| Miller Lite | 99 | 3.2g |
| Busch Lite | 96 | 3.2g |
| Natural Light | 95 | 3.2g |
| Michelob Ultra | 95 | 2.6g |
| Beck’s Premier Light | 64 | 3.9g |
| Miller Chill | 100 | 4.1g |
| Coors Light | 102 | 5g |
| Amstel Light | 95 | 5g |
| Keystone Light | 104 | 5g |
| Budweiser Light | 110 | 6.6g |
| Heineken Light | 99 | 6.8g |
Liquor
| LIQUOR | CALORIES | CARBS |
|---|---|---|
| Brandy | 103-126 | 3g |
| Gin | 100 | 0 |
| Rum | 72-105 | 0 |
| Tequila | 96-104 | 0 |
| Vodka | 97-105 | 0 |
| Whiskey | 96-105 | 0 |
Red Wine
| RED WINE | CALORIES | CARBS |
|---|---|---|
| Pinot Noir | 122 | 3.4g |
| Merlot | 123 | 3.7g |
| Cabernet Sauvignon | 123 | 3.8g |
| Syrah | 123 | 3.8g |
| Petite Syrah | 126 | 3.9g |
| Zinfandel | 131 | 4.2g |
White Wine
| WHITE WINE | CALORIES | CARBS |
|---|---|---|
| Pinot Blanc | 121 | 2.8g |
| Brut Champagne | 119 | 2.9g |
| Pinot Grigio | 122 | 3g |
| Sauvignon Blanc | 121 | 3g |
| Chardonnay | 123 | 3.1g |
| Albarnio | 143 | 3.5g |
Meat, Seafood, Poultry, Eggs
Carnivores rejoice: you can enjoy beef, seafood, pork, poultry, eggs and a variety of wild game. Most natural meats are recommended. Just make sure sweeteners, artificial flavors, yucky preservatives and other no-no’s don’t sneak into your sausage, bacon and pepperoni. Always get free-range organic when possible. In the case of beef, grass-fed is worth paying for: it’s leaner and has significantly more omega 3 fats.
Pork
- Bacon
- Ground pork
- Pork shoulder
- Pork rinds
- Pork shoulder
Protein Powders
- Beef gelatin
- Collagen peptides
- Egg protein
- Egg white protein
- Whey protein, preferably grass-fed
Bone Broths
Save 15% on seasoned Kettle & Fire broths with promo code HUMANFOODBAR:
Fish
- Anchovies
- Bass
- Cod
- Mackerel
- Sardines
- Snapper
- Halibut
- Herring
- Swordfish
- Trout
- Tuna
- Tilapia
- Walleye
Shellfish & Other Seafood
- Clams
- Crab
- Muscles
- Lobster
- Octopus
- Oysters
- Scalllops
- Squid
Poultry
- Chicken
- Game hen
- Pheasant
- Quail
- Duck
- Turkey
Eggs
- Chicken eggs
- Duck eggs
- Goose eggs
- Ostrich eggs
- Quail eggs
Plant-based protein
- Amaranth
- Hempseed
- Legumes
- Millet
- Oatmeal
- Peas
- Quinoa
- Tofu
- Wild Rice
Beef
- Brisket
- Ground beef (30% fat)
- Liver pâté
- New York strip steak
- Pepperoni
- Porterhouse steak
- Prime rib steak
- Rib roast
- Ribeye
- Ribs
- Roast
- Sausage
- Skirt steak
- T-bone steak
Wild Meats
- Bear
- Bison
- Boar
- Elk
- Rabbit
- Venison
Fats, Oils, Nuts and Dairy
Keto is a high-fat diet, and that means you get to indulge! Consuming plenty of healthy fats and oils will keep you full and curb hunger. The variety of keto-friendly fats does not disappoint: from grass-fed ghee to duck fat to olive oil, your food is going to taste good! Nuts can be a staple, but watch out: as any nut lover knows, they’re easy to overeat. Measure out a portion instead of eating directly from the package.
Depending on what keto diet plan you’re on you may or may not be consuming dairy. In case you are, it’s on the list.
Dairy
- Butter (salted and unsalted)
- Greek yogurt (full fat – use sparingly)
- Half and half
- Heavy whipping cream
- Sour cream
Cheeses
- Blue cheese
- Brie
- Camembert
- Cheddar
- Cottage cheese (watch the carb count)
- Cream cheese (full fat)
- Feta
- Goat cheese
- Gouda
- Gruyere
- Mascarpone
- Mozzarella (whole milk)
- Muenster
- Provolone
- Ricotta (Whole milk)
- Swiss
- Tilsit
Oils
- Avocado oil
- Cacao butter/oil
- Canola oil
- Coconut oil
- Flaxseed Oil
- Hazelnut oil
- Hemp seed oil
- Lard, pasture-raised
- Macadamia nut oil
- MCT oil
- Olive oil (extra virgin)
- Palm fruit oil
- Palm kernel oil
- Walnut oil
Fats
- Bacon fat
- Butter, grass-fed
- Chicken fat (schmaltz) free-range
- Duck fat, free-range
- Ghee, grass-fed
- Lard, pasture-raised
- Talllow/suet, grass-fed
Nuts & Seeds
- Almonds
- Brazil nuts
- Cashews (contains carbs)
- Chia seeds
- Coconut
- Hazelnuts
- Hemp seeds
- Macadamia nuts
Nut butter
- Almond butter
- Brazil nut butter
- Coconut butter
- Hazelnut butter
- Hempseed butter
- Macadamia nut butter
- Pecan butter
- Sunflower seed butter
- Tahini
- Walnut butter
- SuperFats superfood nut butter
Keto Pantry List
A well stocked keto pantry includes a very wide varity of condiments, seasonings, spices, select flours and oils. And dark chocolate, of course (low sugar/sugar free)!
Before you head to the store and start shopping, grab a large box and empty out everything that you’ll be eliminating from your diet. Get rid of it: Keto is a lifestyle and you have no plans to eat this food again. When you’re done shopping you’re going to be glad you created the extra space in your pantry.
Soups
The following keto-approved soups from Kettle & Fire are excellent and you can save 15% with promo code HUMANFOODBAR:
- Broccoli Cheddar Keto Soup
- Curry Butter Keto Soup
- Mushroom Bisque Keto Soup
- Spicy Clauliflower Keto Soup
Broths
Save 15% on seasoned Kettle & Fire broths with promo code HUMANFOODBAR:
- Mushroom Chicken Bone Broth
- Chipotle Beef Bone Broth
- Tumeric Chicken Ginger Bone Broth
- Lemongrass Ginger Pho Beef Bone Broth
Spices
- Allspice powder
- Bay leaves
- Black pepper, ground
- Cajun seasoning
- Cardamom
- Cayenne pepper
- Chili powder
- Chinese five-spice
- Cinnamon, ground
- Cloves, ground
- Coriander, ground
- Cumin
- Basil Mint Sage
- Chives
- Oregano
- Tarragon
- Cilantro
- Parsley
- Thyme
- Curry powder
- Dill Rosemary
- Garlic powder mass
- Ginger powder
- Gray sea salt or
- Himalayan rock salt
- Nutmeg, ground
- Onion powder
- Red pepper flakes
- Seasoned salt
- Smoked paprika
- Turmeric
- Vanilla powder
General Pantry Items
- Anchovy paste
- Olives
- Apple cider vinegar
- Pickled jalapefios
- Artichoke hearts
- Pickles
- Banana peppers
- Pork rinds
- Bouillon cubes
- Broth
- Red curry paste
- Canned tuna and other fish
- Red wine vinegar
- Capers
- Sardines
- Chocolate (sweetened with stevia or erythritol: stay away from maltitol)
- Tomato paste
- Coconut
- Sauerkraut
- Vanilla extract
- Kelp noodles
- Lemon extract
- Lemon juice
- Nutritional yeast
- Apple Cider Vinegar
- Cacao powder
- Coconut chips
- Bay leaves
- Bone broth
- Chocolate chips, unsweetened
- Dark chocolate (100% cacao)
- Black pepper
- Garlic powder
- Ginger powder
Baking
- Almond flour
- Baking soda
- Protein powder
- Cocoa powder
- Psyllium husk
- Stevia
- Almond meal
- Coconut flour
- Chocolate chips
- Flaxseed meal
- Baking powder (aluminum-free)
- MCT powder
Keto Shopping Lists
Let’s face it, nobody likes going to the grocery store! Especially when you’re on a new diet and don’t know where to find everything you need. What does help is having the right shopping list on hand. Whether you prefer shopping for keto food at Costco, Safeway, Trader Joe’s or Whole Foods, there’s a list for you!
Keto Foods at Costco
- Almonds
- Avocados
- Bacon
- Bone broth
- Cheeses
- Chicken salad
- Coconut oil
- Coffee
- Cream cheese
- Eggs
- Guacamole cups
- Heavy whipping cream
- Kerrygold butter
- Macadamia nuts
- Meats
- Nonstarchy veggies
- Pork belly
- Rotisserie chicken
- Sausages
- Seafood
Keto Foods at Safeway
- Aidell’s Italian meatballs
- Aidell’s sausages (check the carb count on each flavor)
- Almond flour (blanched)
- Avocados
- Bacon (nitrate-free)
- Cheeses
- Coconut oil
- Dairy products
- Fresh veggies
- Low-carb condiments such as ranch dressing, mayonnaise, and hot sauce
- Lunchmeat (nitrate-free)
- Meats
- Rotisserie chicken
- Seafood
- Sparkling water
- Spices
- Stevia
- Zevia
Keto Foods at Trader Joe’s
- Avocados
- Bacon (thick applewood smoked)
- Blanched almond flour
- Cauliflower (whole heads. fresh riced. and frozen riced)
- Cheese
bites - Cheeses
- Chicken fajitas
- Chili lime chicken
- Burgers (frozen section)
- Coconut flour
- Coconut oil
- Coconut oil spray
- Dairy products
- Eggs
- Frozen large shrimp
- Grass-fed frozen burgers
- Greens for salads
- Hard-boiled eggs
- Heavy cream
- Kerrygold butter
- Marinated goat cheese
- Meats
- Mini Brie
bites - Nonstarchy veggies
- Premade hollandaise
- Prosciutto
- Seaweed snacks
- Zucchini spirals
Keto Foods at Whole Foods
- Avocado oil
- Dairy products (butter, cream cheese, sour cream, and so on)
- Epic Bacon Bars
- Epic Pork Rinds
- Fresh seafood
- Freshly ground natural peanut butter
- Guacamole (produce section)
- Hot bar for quality on-the-go meals
- Lily’s Stevia Sweetened
- Chocolate
- Meats
- Naturally Calm
- Nonstarchy veggies
- Precooked bacon pieces
- Sparkling water
- Spices and specialty ingredients from bulk bins
- Swerve (sweetener)
Bookmark this list on your phone
You can bookmark this page and add it to your phone’s home screen for easy access when you’re shopping or out to eat. Here’s how to do it for iPhone:
- Tap the middle icon at the bottom of the screen (square with arrow)
- In the popup, scroll to the right and tap on Add to Home Screen
- Find the Human Food Bar logo on your phone.
1) Tap the square with arrow icon
2) Add to home screen
3) Access it on your phone
You may also like…
The Ultimate Keto Protein Bar Comparison Chart
Get $10 off Marigold Protein Bars
