Starting keto? One of the first steps is stocking your kitchen with the right ingredients. But walking into a grocery store can feel overwhelming when you're trying to avoid hidden carbs, as discussed in our Keto Beginner's Guide. This ultimate keto shopping list is designed to make your trips easy and efficient, especially if you're just starting out.
We'll cover the core categories of keto-friendly foods, helping you build a foundation for delicious and satisfying low-carb meals. Print this list or use it as a guide on your phone!
Keto Shopping Strategy: Think Perimeter First!
Generally, the healthiest, least processed foods are found around the perimeter of the grocery store. Start there:
- Produce Section: Load up on non-starchy vegetables.
- Meat & Seafood Counter: Choose fatty cuts of meat and fish.
- Dairy & Eggs: Opt for full-fat options.
Then, venture into the inner aisles carefully for pantry staples, fats, and specific keto-friendly items, always remembering to read labels!
A list keeps you focused and helps avoid impulse buys.
The Keto Shopping List: Essentials
(Adjust quantities based on your household size and keto meal plan)
Produce (Focus on Low-Carb & Non-Starchy)
- Leafy Greens: Spinach, kale, romaine lettuce, arugula, Swiss chard
- Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts, cabbage, bok choy
- Other Low-Carb Stars: Zucchini, asparagus, bell peppers (all colors), green beans, celery, mushrooms, cucumbers
- Avocado: A keto superstar! High in healthy fats.
- Berries (in moderation): Raspberries, blackberries, strawberries (lower carb fruits)
- Flavor Enhancers: Garlic, onions (use moderately), fresh herbs (parsley, cilantro, basil), lemons, limes
Meats & Poultry
- Beef: Ground beef (80/20 or 70/30), steaks (ribeye, sirloin, NY strip), chuck roast, brisket
- Pork: Pork chops, pork belly, ground pork, bacon (check for added sugar!), sausage (check ingredients)
- Poultry: Chicken thighs & legs (skin-on preferred for fat), chicken breast, ground turkey
- Lamb: Chops, ground lamb
Fish & Seafood (Especially Fatty Fish)
- Salmon: Rich in Omega-3s
- Sardines: Canned in olive oil or water - budget-friendly & nutritious
- Mackerel, Herring, Anchovies
- Tuna: Canned in olive oil
- Shrimp, Scallops, Mussels
Dairy & Eggs
- Eggs: A keto staple!
- Heavy Cream / Whipping Cream
- Butter: Grass-fed if possible
- Cheese (Full-Fat): Cheddar, mozzarella, provolone, Swiss, feta, goat cheese, cream cheese, parmesan, blue cheese
- Sour Cream (Full-Fat)
- Plain Greek Yogurt (Full-Fat): Check carb count, use in moderation.
Healthy Fats & Oils
- Olive Oil: Extra Virgin for dressings, regular for cooking.
- Coconut Oil: Virgin or refined. Great for cooking.
- Avocado Oil: Good for high-heat cooking.
- MCT Oil: Often used for energy, especially in coffee.
- Butter / Ghee
- Tallow / Lard (for cooking, if desired)
Nuts & Seeds (Use in Moderation - Carbs Add Up! Track carefully with a Keto Macro Calculator)
- Low-Carb Nuts: Macadamia nuts, pecans, Brazil nuts, walnuts, almonds
- Seeds: Chia seeds, flax seeds (ground is best for digestion), hemp hearts, pumpkin seeds (pepitas), sunflower seeds
- Nut Butters: Almond butter, macadamia nut butter (check ingredients - should be just nuts & salt). Avoid peanut butter initially as peanuts are legumes and higher carb.
Pantry Staples & Condiments
- Broth: Bone broth or regular broth (check for added sugar).
- Canned Goods: Full-fat coconut milk (unsweetened), diced tomatoes/tomato paste (use sparingly, check carbs), olives.
- Flours (Low-Carb): Almond flour (finely sifted, blanched is best for baking - popular brands include Blue Diamond, Nature's Eats, or the budget-friendly Amazon Fresh - see more tips for Keto on a Budget), coconut flour (use sparingly, very absorbent).
- Sweeteners (Zero-Carb): Erythritol (like NOW Foods), Monk Fruit blends (like Whole Earth), Stevia, or Allulose. Swerve is a popular brand offering granular, confectioners, and brown sugar replacements.
- Vinegars: Apple cider vinegar, red wine vinegar, white vinegar.
- Mustard: Dijon, yellow (check ingredients).
- Mayonnaise: Choose avocado oil or olive oil based, check for added sugar.
- Hot Sauce: Check ingredients (e.g., Frank's RedHot is often keto-friendly).
- Pickles: Dill pickles (check for sugar).
- Spices & Dried Herbs: Salt (Himalayan/sea salt), pepper, garlic powder, onion powder, paprika, oregano, basil, etc.
- Cocoa Powder (Unsweetened)
- Vanilla Extract
- Pork Rinds: Great chip substitute (check ingredients).
- Dark Chocolate (85%+ Cacao): For an occasional treat, in moderation.
Snacks & Supplements (Optional but Helpful)
- Electrolyte Powders: Crucial for managing keto flu and maintaining hydration, especially when starting or fasting.
Electrolyte Recommendation: Redmond Re-Lyte
We recommend Redmond Re-Lyte for its clean ingredients, use of unrefined Real Salt (with trace minerals), and balanced electrolyte profile. It's effective and comes in various flavors.
Check Price on Amazon(Other options: KEY NUTRIENTS for value, Keppi stick packs for convenience.)
- Magnesium Supplement: Often needed on keto for sleep, cramps, and overall function. Magnesium Glycinate is a preferred form.
Magnesium Recommendation: Bronson Magnesium Glycinate
Bronson Magnesium Glycinate is well-absorbed and gentle on the stomach, unlike some other forms. It's great for supporting relaxation and preventing muscle cramps.
Check Price on Amazon(Qunol is another good glycinate option.)
- MCT Oil: For quick energy. Look for pure fractionated coconut oil like PURA D'OR Organic or Seddy. FAT FUEL Keto Cocoa offers a high-fat beverage mix.
- Convenience Snacks (Use Mindfully): While whole foods are best, sometimes you need a quick option. Always check labels and portion sizes.
- Protein Bars: Can help meet protein goals and curb hunger.
Protein Bar Option: Munk Pack Probiotic Bars
Munk Pack Probiotic Bars provide 15g of protein with only 5g net carbs, plus pre/probiotics. A good choice for a more satisfying on-the-go snack.
Check Price on Amazon- Chips/Crackers: Atkins Protein Chips or Keto Crackers can satisfy crunch cravings.
- Sweet Treats: Atkins Endulge Peanut Butter Cups for an occasional low-carb treat.
(Need meal ideas? Check out our Easy Keto Recipes for Beginners!)
Reading Labels: The Keto Detective Skill
Always check the Nutrition Facts panel!
Pay close attention to 'Total Carbohydrates', 'Dietary Fiber', and 'Added Sugars'.
- Serving Size: Be realistic about how much you'll actually eat.
- Total Carbohydrates: The big number.
- Dietary Fiber: Subtract this from Total Carbs.
- Sugar Alcohols: (E.g., Erythritol, Xylitol) You can often subtract these too, but monitor your individual reaction. Some people still experience a blood sugar response.
- Net Carbs = Total Carbs - Fiber - Sugar Alcohols (This is the number you track to stay in ketosis, which you can verify using methods in our Keto Testing Guide).
- Ingredients List: Scan for hidden sugars (syrup, dextrose, maltodextrin, etc.) and starchy fillers. (Learn more about Common Keto Mistakes like hidden carbs).
With this list and a keen eye on labels, you'll be navigating the grocery store like a keto pro in no time! Happy shopping!