NSDad’s Keto Approved Shopping list with Carb counts

a plate of food

MEAT, FISH AND POULTRY

Zero Carb Foods

  • All Red Meat
  • Chicken
  • Turkey
  • Pork
  • Veal
  • Lamb
  • Cold Cuts And Ham (read label some have added sugar)
  • Bacon
  • All Fish
  • Seafood ( 0 Carbs: Shrimp, Crab and Crawfish. Scallops 3.9g per 6 ounces)

FATS AND DRESSINGS

  • Butter – 0 Carbs
  • Mayonnaise – 0 Carbs
  • All Oils (plant oils are best: olive, avocado, coconut, sunflower, soy, sesame) – 0 Carbs
  • Pure unrefined cold pressed extra virgin coconut oil  – 0 Carbs
  • 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
  • 1000 Island Dressing (2 tbsp.) – 4.8 grams

VEGETABLES

  • Alfalfa Sprouts – .4 grams per cup
  • Celery – .8 grams per 1 stalk
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Asparagus – 2.4 grams per 6 spears
  • 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
  • Kale – 2.4 grams per ½ cup
  • Mushrooms – 1 gram 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 – 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 – 2 grams per 4 tablespoons
  • Unsweetened Almond Milk – Less than 1 gram per cup
  • Cheeses
    • Cheddar – .5 gram per ounce
    • Havarti – .7 grams per 1 ounce
    • Parmesan – .9 grams per 1 ounce
    • Gouda – .6 grams per 1 ounce
    • Mozzarella – .6 grams per 1 ounce
    • Ricotta – .8 grams per 1 ounce
    • Blue Cheese – 1 gram per 1 ounce
    • Monterey – .1 grams per 1 ounce

HERBS AND SPICES

All Herbs And Spices Have Very Few Carbs

NUTS & SEEDS

  • Almonds (2 tbsp. whole) – 1.4 grams
  • Peanuts (2 tbsp.) – 1.8 grams
  • Hazelnuts (2 tbsp. chopped) – 1 gram
  • Macadamia Nuts (2 tbsp. chopped) -.9 grams
  • Pecans (2 tbsp. chopped) – .6 grams
  • Pistachio Nuts (2 tbsp.) – 3.1 grams
  • Walnuts (2 tbsp. chopped) – 1.1 grams
  • Pumpkin Seeds – 5 grams per ounce
  • Sunflower Seeds (2 tbsp.) – 1.5 grams
  • 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)

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 ( except Honey Mustard)
  • Unflavored, powdered gelatin (use as a binder in recipes) – 0 Carbs
  • 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

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