NSDad’s Keto Approved Shopping list with Carb counts

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