Ultimate Keto Diet Foods List

by | Aug 26, 2018

Ultimate Keto Diet 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 meatsseafooddairynuts, 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.

Foods to Eat

Keto 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!

My Favorite Keto Snack

My go-to keto snack is MariGold Bars. They’re the healthiest and tastiest bars around, and they have only 2-3g of net carbs.

I recommend starting with the Very Low Keto Pack, so you get to sample all of the 10 keto-friendly flavors. Use promo code HFB10 to get $10 off.

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.

Best Keto Snacks

  • Protein bars (see our write up on finding the best keto bar)
  • 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

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

Garlic, Onions and Shallots

Healthy as they may be, onions (especially red onions and shallots) and garlic should be eaten in moderation because of their carb content.

    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 14q
    Garlic 33g 2g 31g

      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.

              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

              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

              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

              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

              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.

              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

              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

              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 food at Costco, Safeway, Trader Joe’s of Whole Foods, there’s a list for you!

                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

                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 

                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

                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:

                 

                1. Tap the middle icon at the bottom of the screen (square with arrow)
                2. In the popup, scroll to the right and tap on Add to Home Screen
                3. Find the Human Food Bar logo on your phone.

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