Keto Grocery List With Net Carbs – For Beginners

Sharing is caring!

Maintaining a stable weight or knowing the right foods to eat on a keto journey is not an easy thing. This keto grocery list with net carbs was created to make keto less complicated so you know what to eat or how to measure the food properly.

 

To take the stress out of searching through tons of pages over the internet to find the right quantity, we have taken the liberty of gathering up some main keto foods to consume and the carbs in each. So yes, this is a handy keto grocery list with net carbs!

keto grocery list with net carbs

Keto Grocery List for Beginners

This is an easy keto grocery list that outlines all the foods you can eat while on a keto journey. It includes all the fruits, vegetables, fats, nuts and seeds, pantry items, fats, proteins, seafood, beverages, dairy, and other specialty keto grocery items one can eat.

Is this really a Keto Grocery List with Net Carbs?

Yes, it is! The best part is that this is a keto grocery list with net carbs which will make it that much easier to do keto properly! So, if you’re ready to learn what to eat on keto, keep reading:

Leafy Vegetables

 

As you start on your keto journey, leafy greens are essential on keto because they are nutrient-dense, high in fiber, low in fat, but ultimately low in carbs with enough water to keep you full for a long time. 

FoodsServing sizeNet Carbs
Asparagus1 cup (91g) Raw6 grams
Alfalfa sprouts1 cup (33g)0.1 grams
Arugula1 cup (100g)2 grams
Broccoli1 cup (50g)4 grams
Broccoli Rabe1 cup (50g) raw1 gram
Cabbage1 cup (89g)5 grams
Collard greens1 cup (100g) chopped1.7 grams
Dandelion green1 cup (55g) chopped5 grams
Endive100 gram chopped0.3 grams
Iceberg lettuce1 cup (50g)2 grams
Kale1 cup (67g)7 grams
Lettuce1 cup (100g)1.6 grams
Napa cabbage1 cup (100 g)2.2 grams
Bok Choy100 grams0.8 grams
Romaine lettuce1 cup (50g) Raw2 grams
Spinach1 cup (180g)Raw1 gram
Swiss chard1 cup cooked3 grams
Watercress1 cup (34g)0.3 grams

 

 

 

Low Carb Vegetables

Vegetables are great for keto dieters and are essential on any beginner keto grocery list. Note, only a few are great and actually low in carbs. So, proper moderation, and serving sizes should be considered for keto. Here are the low carb keto vegetables with their net carbs.

VegetableServing sizeNet carbs
Cucumbers½ cup (52g)1.5 grams
Artichokes½ cup (84g)10 grams
Bamboo shoots½ cup1.2 grams
Beets1 cup (136g)13 grams
Bell peppers1 cup (149g) chopped9 grams
Button mushroom1 cup (70g)2.3 grams
Cauliflower1 cup (100g)5 grams
Celery40 grams1.2 grams
Chili peppers1 cup (139g)4 grams
Eggplant1 cup (62g)4.8 grams
Garlic4 grams rawI gram
Green Beans1 cup (125g)10 grams
Mushroom1 cup (70g)1.6 grams
Okra½ cup2 grams
Olives1 cup (99g)3 grams
Onions½ (58g)6 grams
Radishes½ cup (57g)1 gram
Rhubarb1 cup (122g)5.5 grams
Rutabagas1 cup (140g)12 grams
Sauerkraut1 cup (142g)7 grams
Shallot¼ cup raw shallot6.7 grams
Sugar snap peas1 cup (85g)4 grams
Yellow squash1 cup (115g)3.31 grams
Turnips1 cup (120g)6.1 grams
White mushroom1 cup (70g)2.3 grams
Yellow bell pepper1 cup (149g)9.6 grams
Zucchini1 cup (124g)4 grams
 

Low Carb Fruits

Although fruits are not considered keto compliant, if you can avoid high sugar content fruits, then you are good to go. The following are some excellent fruits to enjoy on a keto diet.

FruitsServing sizeNet carbs
Avocado1/3 medium-size fruit1 gram
Blackberries¼ cup1.5 gram
Blueberries½ cup(74g)10.5 gram
Coconut1/3 cup flakes5 grams
LemonsOne whole lemon5 grams
Limes2 diameter lime5 grams
Starfruit1/2 cup2.6 grams
Raspberries100 grams5.4 grams
Strawberries100 grams5.7 grams
Tomatoes1 cup (149g)6 grams
Watermelon1 cup11 grams

Low Carb Nuts & Seeds

Nuts and seeds are healthy snack options for keto. They contain polyunsaturated and monounsaturated fats, fibers and proteins that are good and healthy for the body. These are the keto friendly nuts and seeds that can fit into any keto grocery list for beginners. 

Nuts/seedsServing portionNet carbs
Almonds¼ cup3 grams
Brazilian nuts30 grams3.7 grams
Cashews28 grams8.6 grams
Chia seeds28 grams6 grams
Flaxseeds28 grams11 grams
Macadamia nuts28 grams3.9 grams
Pecan28grams4 grams
Pistachios26 grams7.7 grams
Pumpkin seeds28 grams5 grams
Sesame seeds¼ cup8 grams
Walnuts28 grams3.8 grams
05/21/2025 05:27 pm GMT
 

Low Carb Fats

 
Fats are at the center of a keto dieter’s success. In addition to the list of healthy nuts and seeds above, the table below shows a list of oils and fats to help spice up your foods as you start on your keto journey.

Oils & fatsServing sizeNet carbs
Butter14.2 grams0 gram
MCT oil14 grams0 gram
Olive oil15 grams0 gram
Ghee1 tsp 5 grams0 gram
Coconut oil13.6 gram (1 tbsp)0 gram
Cocoa butter14 gram0 gram
Avocado oilOne tablespoon 0 gram
Red palm oil13.6 grams0 gram
    
05/06/2025 06:02 pm GMT

Low Carb Protein Sources

Besides fats, proteins are the next keto grocery essentials, the fattier the better. While we keep that in mind, remember to go for organic, grass-fed and fresh-cut poultry, or meat when buying. You can shop at a local farmer’s stalls if possible. Chicken is a very popular protein on keto and with good reason as it can be used to make recipes like this delicious chicken salad. Besides chicken, here are the other protein sources you can check out:

ProteinsServing sizeNet carbs
Charcuterie – salami, pepperoni50 grams1.12 grams
Beef50 grams0 gram
Chicken – any part50 grams0 gram
Bacon50 grams0 gram
Sausage50 grams0 gram
Ham50 gram1 gram
Pork belly50 gram1.8 gram
Offals50 grams< 0.5 gram
Other poultry50 grams0 gram
 

Low Carb Seafood

Besides meats and poultry, seafood is also a good choice of protein. Fish provide healthy Omega-3 fats and take well to herbs and spices. Seafood such as shellfish and other crustaceans are also great.

SeafoodServing sizeNet carbs
Fish – salmon, halibut, tuna, mahi-mahi, trout, etc100g0 grams
Seafood – crab, crawfish, lobster, and other crustaceans100g1 gram
 

Dairy & Eggs – Low Carb

If you are dairy intolerant, scroll past this section, otherwise, dairy is an excellent addition to your keto diet. They are high in proteins, low in unhealthy fats and great for you.

FoodServing sizeNet carbs
All types of cheeses – hard. Soft or cottage28 grams ¼ cup0 –  1.8 grams
Plain Cream cheese2 oz (56g)2 grams
Whole milk50 grams2.6 grams
Coconut Cream1 tbsp (15g)1 gram
Half & Half50ml2.2 grams
Heavy Whipping cream15g 1 tbsp0 gram
Sour cream½ cup (115g)3.3 grams
Yogurt117g (1/2 cup)5.7 grams
Greek yogurt120grams (1/2 cup)4.2 grams
Eggs50 grams0.6gram
Heavy cream30 grams0.8gram
Ratio Trio Keto Vanilla Yogurt Alternative
4.6

This keto friendly yogurt substitute has15g protein, 1g sugar, and 3g carbs and150 calories per serving!


Check it out on Amazon →
We earn a commission if you make a purchase, at no additional cost to you.
 

Low Carb Beverages

If you are not a water lover because of its tastelessness, try adding a slice of lemon, some drops of lime juice, cucumbers or other keto vegetables you love.

Furthermore, there are a few options opened up to keto dieters but all things should be done in moderation.

Beverage/ DrinkServing sizeNet carbs
Water1 cup0 gram
Coffee – fresh grounds8 ounce0 gram
Tea 1 serving0 gram
Low carb vegetable broth100 grams1 gram
Low carb beef broth100 grams1 gram
Vodka50 gram0 gram
Low carb beer12 ounces2.9 – 10 grams
Sparkling water1 can0 grams
Tequila1 cup0 gram
Unsweetened hemp milk1 cup1.3 grams
Unsweetened almond milk1 cup (240ml)1 grams
Unsweetened coconut milk1 cup (225g)7.1 grams
Keto Friendly Sparkling Water - 17 fl oz, 12 count
4.7
$10.98

This Sparkling Flavored Water has Zero carbs and 5 calories per bottle. It comes in the flavors Black Raspberry, Cherry Limeade, Orange Mango and Kiwi Strawberry!

Check it out on Amazon →
We earn a commission if you make a purchase, at no additional cost to you.
05/21/2025 06:56 pm GMT
 

Low Carb Flours and other Baking Ingredients

The internet is full of plenty of keto compliant baked goods, although baking the keto way can be hard, here are some ingredients that should be in your pantry to enable enjoy a decadent dessert as you watch your favorite movie without any fear of jeopardizing your keto diet.

Below, all of the best places and brands for each of the products mentioned are included. Click the links below if you want to get these products mentioned to start cooking or baking on your keto journey.

Baking GoodsServing sizeNet carbs
Almond flour¼ cup (28g)6 grams
Sunflower meal¼ cup (33.5g)7 grams
Erythritol1 tsp4 grams
Stevia1 tsp0.5 grams
Xanthan gum1 tbsp0 gram
Chia seed powder1 tbsp (12g)0.9 grams
Coconut flour¼ cup6 gram
Psyllium husk powder1 tbsp (18g)1.5 grams
Glucomannan powder0.5 gram0 gram
Heavy cream powder1 tbsp (100g)0 gram
Pork rinds14 grams0 grams
Pecan flour¼ cup1 gram
Ground flaxseed30 grams2 grams
Hazelnut flour28.3 grams2 grams
Gelatin35 grams4.6 grams
Vanilla extract100 grams0 gram
Cocoa powder (unsweetened)1 tbsp (5g)1 gram
    
05/29/2025 03:37 pm GMT
 

Low Carb Herbs and Spices

Food tastes bland with some sort of seasoning or spice. So to keep you in ketosis, we have the next table that will ensure you stay on track without sabotaging your diet plans.

Spice/seasoningServing sizeNet Carbs
Paprika1 tsp0.9 grams
Fresh Rosemary1 tsp0.31 grams
Salt1 tsp0 gram
Lemon zest1 tsp0.26 grams
Cilantro fresh1 tsp0.04 grams
Cinnamon ground1 tsp1.3 grams
Bay leaf1 tsp2.29 gram
Black pepper1 tsp1.8 gram
Beef bouillon cube1 tsp0.82 grams
Cardamom1 tsp1.92 grams
Cayenne1 tsp1.39 gram
Celery seeds/dried1 tsp1.4/1.69 grams
Chili powder1 tsp0.7 gram
Chives, fresh1 tsp0.09 grams
Curry powder1 tsp0.12 gram
Dill, fresh1 tsp0.23 gram
Ginger, fresh1 tsp0.74 gram
Allspice, Ground1 tsp2.4 grams
Basil fresh/dried1 tsp0.04/2.21 grams
Wasabi root1 tsp0.75 grams
Spearmint, fresh1 tsp0.08 grams
Turmeric roots1 tsp0.13 grams
Thyme, fresh1tsp0.49 gram
White peppers1 tsp2.01 grams
 

Low Carb Dips, Sauces & Condiments

The table below will enable you to choose the right condiment to make your food taste good and ensure you stay wholly keto.

Sauce/dipsServing sizeNet carbs
Guacamole30 gram (2 tbsp)2.6 gram
Balsamic vinegar1 tbsp (16g)2.7 grams
béarnaise47 gram1 gram
Black olive tapenade1 Tbsp (17g)0.8 gram
Blueberry sauce One tbsp3.7 grams
Chimichurri sauce1 tbsp (15g)0.7 gram
Cream cheese1 tbsp (13 g)0.7 gram
Dressing/vinaigrette (balsamic)1 tbsp1 gram
Heavy cream1 tbsp (15g)0.4 grams
Horseradish1 tbsp1.4 grams
Hummus1 tbsp (15g)3 grams
Lemon/Lime1 tbsp1 -1.5 grams
Marinara sauce¼ cup (66g)5 grams
Mayonnaise1 tbsp (15g)0 gram
Mustard (organic)1 tsp0.1 grams
Pesto1 tbsp (15g)1.2 grams
Salsa18 grams1.2 grams
Tabasco sauce (hot sauces)1 tsp (5g)0 gram
 

More Speciality Keto Ingredients

While I’ve listed all the basic healthy fats, low carb vegetables, low carb fruits, nuts and seeds and more that are allowed for keto, there are also some important speciality keto ingredients or keto grocery items that are highly recommended to make the keto diet work for you.

These includes keto flours, keto sweeteners, and some miscellaneous items to name a few. These are very important in keto cooking as they help you to broaden the scope of the food you can make on this new diet. These are important for baking, making desserts, making syrups, making bread and so much more. They include:

Keto Flours

These are important for making baked goods like keto breads, pies, keto cakes, pancakes, muffins, cookies and more. 

05/06/2025 06:36 pm GMT
You can also chance a few other items like carbquik for instance but only is you’re following a dirty keto lifestyle.

Keto Sweeteners

Great for adding sweetness to your keto recipes without the carbs. Also great for making your own sugar free syrups.

05/22/2025 02:45 pm GMT

Keto Snacks

You can’t go grocery shopping without grabbing a few snacks! This list has some awesome low carb options you’ll enjoy!

05/22/2025 03:22 pm GMT

Keto Miscellaneous Items

  • Xanthan gum – Great for using in baking to make breads made with keto flours less crumbly. Grab it on Amazon to keep your keto bread recipes from falling apart.
  • Hemp hearts – Great for helping you to make keto friendly oatmeal.
  • Unsweetened cocoa powder – great for low carb hot chocolate, chocolate mug cakes and other keto chocolate recipes.
  • Unflavored whey protein powder – This product is great for helping you to use less flour in keto baked goods. It is flavorless, and contains zero carbs and can be used to substitute coconut or almond flour so that your baked goods contain less carbs. 
  • Keto friendly chocolate chips – You can use these in your low-carb cookies, brownies, fat bombs, pancakes, and even in keto-friendly hot chocolate!
05/06/2025 06:20 pm GMT
 

Keto Store-Bought Bread

If you don’t want to bake your own keto bread, you don’t have to! Check out these keto friendly store bought bread options below!

White Keto Bread - 2 Loaf Pack

If you're missing bread on keto, Franz Bakery Keto Bread is the real deal. With only 1g net carbs per slice and a soft, chewy texture, this low carb loaf tastes just like the real thing—without the guilt. Perfect for sandwiches, toast, or grilled cheese!

✅ 1g net carbs per slice

✅ No weird aftertaste

✅ Keto-friendly and gluten-free

Check it out on Amazon →
We earn a commission if you make a purchase, at no additional cost to you.

Franz Bakery Keto Hamburger Buns (16ct)
4.4

These keto-friendly buns are a game changer! With just 1g net carb per bun, you can finally enjoy burgers, sandwiches, and breakfast sandwiches without breaking your low carb goals. Soft, fluffy, and just the right size for stacking your favorite toppings!

✅ 1g net carb per bun

✅ 16g fiber to keep you full

✅ Perfect for burgers, sliders & more

Check it out on Amazon →
We earn a commission if you make a purchase, at no additional cost to you.

How to Get Started on Keto

To get started, do as much research as you possibly can. Keto is an entire lifestyle change so the more you know about it the better and easier it will be for you and, the easier it will be to stick to this new lifestyle. Here is a straight forward keto essentials list that helps you with all the must haves for keto. 

What Not To Eat On Keto

Now that you have a fairly good ideas of what you can eat on keto, there is also a long list of the foods you cannot eat on this new keto lifestyle. Keto includes high fat, moderate proteins and low carbs and so all food that are high in carbs are to be avoided. To make it easier, stick to the foods that are listed here to avoid eating foods that are not recommended for a keto lifestyle.

The foods to avoid on keto include foods like honey, brown sugar, cane sugar and syrups. Also Starchy foods like potatoes, bread, rice, pasta, and cereals. And even fruits like mangoes, plums, apples, oranges, bananas, pineapples, grapes, watermelon and pears. And butters sweetened with sugars like peanut butter or even meats like spam.

 

FREE Keto Grocery List PDF 

Lastly, you can download this easy keto grocery list pdf for free

Now you don’t need to ask too many questions concerning what to eat or not to eat on a keto diet. This is a comprehensive keto grocery list for beginners you can take with you to the grocery store to ensure that you’re staying on track on your keto journey and make keto shopping a breeze. By the way, if you’re looking for a simple keto grocery list, this beginner keto grocery list in pdf form is one you absolutely must download!  And, if this grocery list is too overwhelming and you need a cheap keto grocery list click here. 

 

[convertkit form=1937507]