The Ultimate Keto Grocery List (Printable)
Every staple you need to stock a keto kitchen — organized by store section — with net carb counts for the items that matter most.
Medically reviewed by Elena Marsh · Certified Nutrition Coach (NASM-CNC)
Every article on Keto Kitchen Hub is fact-checked against peer-reviewed research and reviewed by a registered dietitian before publication. This content is for educational purposes and is not medical advice.
A well-stocked keto pantry is the single best defense against a 4 p.m. carb craving. This grocery list is what our test kitchen buys weekly — nothing exotic, nothing hard to find, and nothing that will languish unused.
Produce
- Leafy greens: spinach, arugula, kale, romaine (1–2 g net carbs per cup)
- Cauliflower and broccoli (3 g net carbs per cup)
- Zucchini, yellow squash, asparagus, green beans
- Bell peppers, especially green and red
- Avocados (2 g net carbs per half)
- Berries — raspberries, blackberries, strawberries (5–7 g per ½ cup)
- Lemons, limes, fresh herbs (parsley, basil, cilantro, thyme)
- Alliums: garlic, shallots, small yellow onions (use sparingly)
Proteins
- Grass-fed ground beef (85/15 or 80/20)
- Chicken thighs (bone-in and boneless)
- Wild-caught salmon, sardines, mackerel
- Pasture-raised eggs (buy the largest carton you can store)
- Sugar-free bacon and breakfast sausage
- Deli meats without added sugar or nitrates
Dairy
- Grass-fed butter and ghee
- Heavy whipping cream (0.5 g carbs per tbsp)
- Full-fat sour cream and unsweetened Greek yogurt
- Hard cheeses: cheddar, parmesan, gruyère, halloumi
- Fresh mozzarella and feta
- Cream cheese
Pantry staples
- Extra virgin olive oil, avocado oil, coconut oil
- Blanched almond flour and coconut flour
- Unsweetened cocoa powder, sugar-free chocolate chips
- Erythritol, allulose, or monk fruit sweetener
- Canned tuna, salmon, and sardines in olive oil
- Sugar-free tomato sauce and crushed tomatoes
- Chicken and beef bone broth (no sugar)
- Coconut milk (full-fat, in a can)
- Nuts: almonds, pecans, macadamia, walnuts
- Seeds: chia, flax, hemp, sunflower
Condiments and flavor boosters
- Sea salt, black pepper, and a well-stocked spice rack
- Apple cider vinegar and coconut aminos
- Dijon mustard and sugar-free mayonnaise
- Hot sauces without added sugar (Frank's, Tabasco, Cholula)
- Sugar-free pesto and marinara
Read every label
The single most useful skill on keto is turning the package around. Sugar hides under dozens of aliases — dextrose, maltodextrin, cane juice, brown rice syrup — and 'low-carb' packaged products often use maltitol, which can spike blood sugar and disrupt digestion.
Frequently asked questions
How much does this cost per week?
For one person, $60–$100 depending on region. For a family of four, $200–$300 — cheaper than most standard grocery hauls if you skip processed foods.
What if I don't eat dairy?
Skip the dairy section entirely. Coconut cream and coconut yogurt substitute for most uses.
References
Sofia Bellini
Head of Recipe Development · Culinary Institute of America graduate
Sofia leads our test kitchen. Every recipe published on Keto Kitchen Hub is developed, tested, and re-tested by her team before it goes live.