Your Ketogenic Diet/Low Carb Shopping List

A reader commented:

Is brown rice or red rice allowed in keto diet as source of carb?

Mmm, no…

Like I said in this post, rice is a no-no…

Sucks, right? Being Filipino, rice is life, but hey, there is always miracle rice.


And you can always do cauliflower rice!(Click to see an easy way to make one!)

Or craving for dessert?  I just love this keto lava cake! (yes, your sweet craving is ok on keto!)

I have always relied on this 148 Low Carb Shopping List:

low carb ketogenic diet shopping list

Download as PDF – 148LowCarbShopList

meat-low-carb-shopping-list

148 LOW CARB FOODS SHOPPING LIST

MEAT, FISH AND POULTRY

Zero Carb Foods

  • All Red Meat
  • Chicken
  • Turkey
  • Pork
  • Veal
  • Lamb
  • Fowl (duck, goose, hen, quail)
  • Organ Meats (tongue, brains, liver, heart, and kidneys)
  • Game Meats (ostrich, venison, caribou, bison, and elk)
  • Exotic Meats (such as ostrich and emu)
  • Cold Cuts And Ham (read label some have added sugar)
  • Bacon
  • All Fish
READ:  Things You Should Not Be Doing When You Are On the Ketogenic Diet

SEAFOODseafood-low-carb-shopping-list

  • Shrimp – 0 Carbs
  • Crawfish – 0 Carbs
  • Crab – 0 Carbs
  • Lobster – 2 grams per 6 ounces
  • Mussels – 8.4 per 6 ounces
  • Oysters – 12.4 per 6 ounces
  • Scallops – 3.9 per 6 ounces
  • Clams – 8.7 grams per 6 ounces
  • Squid – 7 grams per 6 ounces

 

READ:  Ketogenic Diet Philippines 101

FATS AND DRESSINGS

fats-low-carb-shopping-list

  • Butter – 0 Carbs
  • Mayonnaise – 0 Carbs
  • Oils – 0 Carbs
    (olive, avocado, and coconut oils for general use. Cold-pressed or expeller-pressed canola, peanut, and grapeseed oils are good for stir-fries)
  • Pure Unrefined Cold Pressed Extra Virgin Coconut Oil – 0 Carbs
    (contains medium chain triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat)
  • Avocados – 4.8 grams each
  • Blue Cheese Dressing (2 tbsp.) – 2.3 grams
  • Italian Dressing (2 tbsp.) – 3 grams
  • Cesar Dressing (2 tbsp.) – .5 grams
  • Ranch Dressing (2 tbsp.) – 1.4 grams
  • 100 Island Dressing (2 tbsp.) – 4.8 grams

Note: Check labels on all commercial dressings for carb counts

READ:  Health Benefits of the Ketogenic Diet

SOY VEGAN PROTEIN vegan-low-carb-shopping-list

  • Soybeans – 6.2 grams per 1/2 cup
  • Soy Milk – 1.2 grams per cup
  • Firm Tofu – 2.2 grams per 4 ounces
  • Silken Tofu – 3.2 grams per 4 ounces
  • Tempeh – 16 grams per cup
  • Soy Nuts – 2 grams per ½ ounce

 

 

HERBS AND SPICES

  • All Herbs And Spices Have Only Trace Amounts Of Carbs

VEGETABLESvegetables-low-carb-shopping-list

  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 piecesveggies-low-carb-shopping-list
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard – 1.8 grams per ½ cup
  • Collard Greens – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Kohlrabi – 4.6 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cupveggies-low-carb-shopping-list
  • Okra – 2.4 grams per ½ cup
  • Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 gram
  • Onions – 2.8 grams per ¼ cup
  • Pumpkin – 2.4 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Summer Squash – 2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips – 2.2 grams per ½ cup

FRUITSfruits-low-carb-shopping-list

  • Limes – 2 grams per 1 ounce
  • Lemons – 2 grams per 1 ounce
  • Rhubarb – 1.7 grams per ½ cup
  • Apricots – 5 grams per fruit
  • Strawberries – 11 grams per cup
  • Blackberries – 7 grams per cup
  • Raspberries – 5 grams per cup
  • Red Grapefruit – 9 grams per 1/2 fruit

 

DAIRYdairy-low-carb-shopping-list

  • Egg White – .3 grams
  • Egg Yolk – .3 grams
  • Whole Egg – .6 grams
  • Heavy Whipping Cream – .5 to .7 grams per tablespoon
  • Half-and-Half – .5 to 1 grams per tablespoon
  • Plain Full Fat Greek Yogurt – 9 grams per cup
  • Full Fat Sour Cream – 1.2 grams per 2 tablespoons
  • Unsweetened Almond Milk – Less than 1 gram per cup

 

Cheesescheese-low-carb-shopping-list

  • Gruyère Cheese – .1 grams per ounce
  • Cheddar – .5 gram per ounce
  • Fontina – .4 grams per ounce
  • Havarti – .7 grams per ounce
  • Parmesan – .9 grams per ounce
  • Gouda – .6 grams per ounce
  • Mozzarella – .6 grams per ounce
  • Ricotta – .8 grams per ounce
  • Blue Cheese – 1 gram per ounce
  • Edam – .4 grams per ounce
  • Monterey – .1 grams per ounce
  • Muenster – .3 grams per ounce
  • Provolone – .6 grams per ounce

NUTS & SEEDSnuts-low-carb-shopping-list

  • Almonds (2 tbsp.) – 1.4 grams
  • Peanuts (2 tbsp.) – 1.8 grams
  • Hazelnuts (2 tbsp.) – 1.2 gram
  • Macadamia Nuts (2 tbsp.) -.9 grams
  • Pecans (2 tbsp. chopped) – .6 grams
  • Pine Nuts (2 tbsp.) – 1.7 grams
  • Pistachio Nuts (2 tbsp.) – 3.1 grams
  • Walnuts (2 tbsp. halves) – .9 grams
  • Pumpkin Seeds – 5 grams per ounce
  • Sunflower Seeds – 4 grams per ounce
  • Almond Butter – 3 grams per tablespoon
  • Peanut Butter – 2.4 grams per tablespoon – .1 to .8 grams per ounce

ZERO CARB DRINKSzero-carbs-drinks-low-carb-shopping-list

  • Water
  • Unsweetened Tea
  • Unsweetened Coffee
  • Club Soda
  • Diet Soda (be cautious as artificial sweeteners can affect low carb weight loss)
  • Sugar Free Sparkling Water
  • No-Calorie Flavored Seltzers
  • Herbal Tea  (without added barley or fruit sugars)

 

 

ZERO CARB ALCOHOLIC BEVERAGESalcoholic-low-carb-shopping-list

  • Gin
  • Rum
  • Vodka
  • Whiskey
  • Martini
  • Tequila

 

MISCELLANEOUSlow-carb-shopping-list

  • Shirataki Noodles – 0 Carbs
  • White Vinegar – 0 Carbs
  • Balsamic Vinegar – 0 Carbs
  • Red Wine Vinegar – 0 Carbs
  • Rice Vinegar (seasoned) 3 grams per tbsp.
  • Soy Sauce – 1 gram per tablespoon
  • Mustard – 0 Carbs
  • Unflavored, powdered gelatin – 0 Carbs (use as a binder in recipes)
  • Most Hot Sauces – 0 Carbs
  • Turkey or Beef Jerky (not teriyaki flavor) – 3 grams per ounce
  • Kale Chips – 8-12 grams per ounce
  • Coconut Flakes – 4 grams per ounce
  • Pickles – 1 gram per pickle

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