Get into Ketosis and Stay in Ketosis with This Low Carb Foods Shopping List

There is a downloadable PDF version on the bottom of this page.

MEAT, FISH AND POULTRY

Zero Carb Foods

Pork and Beefβ–‘ All Red Meat
β–‘ Chicken
β–‘ Turkey
β–‘ Pork
β–‘ Veal
β–‘ Lamb
β–‘ Fowl (duck, goose, hen, quail)
β–‘ Organ Meats (tongue, brains, liver, heart, and kidneys)
β–‘ Game Meats (ostrich, venison, caribou, bison, and elk)
β–‘ Exotic Meats (such as ostrich and emu)
β–‘ Cold Cuts And Ham (read label some have added sugar)
β–‘ Bacon
β–‘ All Fish

SEAFOOD

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

FATS AND DRESSINGS

β–‘ Butter – 0 Carbs
β–‘ Mayonnaise – 0 Carbs
β–‘ 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)

β–‘ 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)

β–‘ Avocados – 4.8 grams each

β–‘ Blue Cheese Dressing (2 tbsp.) – 2.3 grams
β–‘ Italian Dressing (2 tbsp.) – 3 grams
β–‘ Cesar Dressing (2 tbsp.) – .5 grams
β–‘ Ranch Dressing (2 tbsp.) – 1.4 grams
β–‘ 100 Island Dressing (2 tbsp.) – 4.8 grams
Note: Check labels on all commercial dressings for carb counts

SOY VEGAN PROTEIN

β–‘ Soybeans – 6.2 grams per 1/2 cupTofu
β–‘ Soy Milk – 1.2 grams per cup
β–‘ Firm Tofu – 2.2 grams per 4 ounces
β–‘ Silken Tofu – 3.2 grams per 4 ounces
β–‘ Tempeh – 16 grams per cup
β–‘ Soy Nuts – 2 grams per Β½ ounce

HERBS AND SPICES

All Herbs And Spices Have Only Trace Amounts Of Carbs

VEGETABLES

β–‘ Alfalfa Sprouts – .4 grams per cup
β–‘ Daikon – 1 gram per Β½ cup
β–‘ Endive – >1 gram per ounce
Cucumbersβ–‘ Escarole – >1 gram per ounce
β–‘ Arugula – .2 grams per Β½ cup
β–‘ Bok Choy – .8 grams per 1 cup/raw
β–‘ Celery – .8 grams per 1 stalk
β–‘ Chicory Greens – .6 grams per Β½ cup
β–‘ Green Onions – .1 per 1 tablespoon
β–‘ Cucumber – 1 gram per Β½ cup sliced
β–‘ Fennel – 3.6 grams per 1 cup
β–‘ Iceberg Lettuce – .1 grams per 1/2 cup
β–‘ Jicama – 2.5 grams per Β½ cup
β–‘ Parsley – >1 gram per ounce
β–‘ Bell Peppers – 2.3 grams per Β½ cup
β–‘ Radicchio – .7 grams per Β½ cup
β–‘ Radishes – .9 grams per 10 pieces
β–‘ Romaine Lettuce – .2 grams per Β½ cup
β–‘ Artichoke (1/4 Steamed) – 4 grams
β–‘ Artichoke Hearts In Water – 2 grams per 1 heart
β–‘ Asparagus – 2.4 grams per 6 spearsGreens Cabbage Lettuce
β–‘ Bamboo Shoots – 1.1 grams per 1 cup
β–‘ Broccoli – 1 gram per 1/2 cup
β–‘ Brussels sprouts – 2.4 grams per ΒΌ cup
β–‘ Cabbage – 2 grams per Β½ cup
β–‘ Cauliflower – 2 grams per 1 cup
β–‘ Chard – 1.8 grams per Β½ cup
β–‘ Collard Greens – 4.2 grams per 1/2 cup
β–‘ Eggplant – 1.8 grams per Β½ cup
β–‘ Hearts of Palm – .7 grams per 1 heart
β–‘ Kale – 2.4 grams per Β½ cup
β–‘ Kohlrabi – 4.6 grams per Β½ cup
Peppers Yellow Green or Redβ–‘ Leeks – 1.7 grams per ΒΌ cup
β–‘ Mushrooms – 1 gram per Β½ cup
β–‘ Okra – 2.4 grams per Β½ cup
β–‘ Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 gram
β–‘ Onions – 2.8 grams per ΒΌ cup
β–‘ Pumpkin – 2.4 grams per ΒΌ cup
β–‘ Sauerkraut (canned and drained) – 1.2 grams per Β½ cup
β–‘ Spinach – .2 grams per Β½ cup
β–‘ Summer Squash – 2 grams per Β½ cup
β–‘ Tomato (1 medium) – 4 grams
β–‘ Cherry Tomatoes – 4 grams per cup
β–‘ Turnips – 2.2 grams per Β½ cup

FRUITS

β–‘ Limes – 2 grams per 1 ounceBerry
β–‘ Lemons – 2 grams per 1 ounce
β–‘ Rhubarb – 1.7 grams per Β½ cup
β–‘ Apricots – 5 grams per fruit
β–‘ Strawberries – 11 grams per cup
β–‘ Blackberries – 7 grams per cup
β–‘ Raspberries – 5 grams per cup
β–‘ Red Grapefruit – 9 grams per 1/2 fruit

DAIRY

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

Cheeses

β–‘ GruyΓ¨re Cheese – .1 grams per ounce
β–‘ Cheddar – .5 gram per ounce
β–‘ Fontina – .4 grams per ounce
β–‘ Havarti – .7 grams per ounce
β–‘ Parmesan – .9 grams per ounce
β–‘ Gouda – .6 grams per ounceCheese
β–‘ Mozzarella – .6 grams per ounce
β–‘ Ricotta – .8 grams per ounce
β–‘ Blue Cheese – 1 gram per ounce
β–‘ Edam – .4 grams per ounce
β–‘ Monterey – .1 grams per ounce
β–‘ Muenster – .3 grams per ounce
β–‘ Provolone – .6 grams per ounce
β–‘ Neufchatel – .1 to .8 grams per ounce

NUTS & SEEDS

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

ZERO CARB DRINKS

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

ZERO CARB ALCOHOLIC BEVERAGES

Zero Carb Alcoholic Beverages Drinksβ–‘ Gin
β–‘ Rum
β–‘ Vodka
β–‘ Whiskey
β–‘ Martini
β–‘ Tequila

MISCELLANEOUS

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

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