148 Low Carb Shop List for Keto Diets

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