148 KETOGENIC 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
SEAFOOD
□ 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
FATS AND DRESSINGS
□ 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
SOY VEGAN PROTEIN
□ 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
VEGETABLES
□ 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 pieces
□ 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 cup
□ 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
FRUITS
□ 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
DAIRY
□ 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
Cheeses
□ 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
□ Neufchatel - .1 to .8 grams per ounce
NUTS & SEEDS
□ 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
ZERO CARB DRINKS
□ 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 BEVERAGES
□ Gin
□ Rum
□ Vodka
□ Whiskey
□ Martini
□ Tequila
MISCELLANEOUS
□ 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
