How many net carbs should I stay under on keto?

Standard ketogenic diet: 20–25g net carbs per day. Liberal keto: up to 50g net carbs. Net carbs = total carbohydrates minus dietary fiber. Some also subtract half the sugar alcohol content from total carbs. Staying under 20–25g is the most reliable approach for maintaining ketosis.

What vegetables are keto-friendly?

The best keto vegetables are leafy greens and above-ground vegetables: spinach (1.4g net carbs/100g), arugula (2.1g), zucchini (2.1g), asparagus (1.8g), cauliflower (2.9g), broccoli (4g), and cabbage (3.3g). Avoid root vegetables like potatoes, sweet potatoes, carrots, and beets — all are too high in net carbs.

What pantry staples should a keto diet always have?

Key keto pantry staples: almond flour (low-carb baking substitute), coconut flour, erythritol or monk fruit sweetener, MCT oil, canned sardines/tuna, coconut aminos (soy sauce alternative), apple cider vinegar, and full-fat coconut milk. These enable keto-friendly versions of common recipes.

Keto Shopping Reference

Complete Keto Grocery List 2026

Q: What fruits can I eat on keto?

Most fruits are too high in sugar for keto. Exceptions include: raspberries (5.4g net carbs/100g), blackberries (4.9g/100g), and strawberries (5.7g/100g). Blueberries (12g/100g) should be used sparingly. All other common fruits (apples, bananas, oranges, grapes) exceed a reasonable keto serving.

Q: How do I verify a packaged food is keto-friendly?

Check the nutrition label: calculate net carbs (total carbs minus fiber). For any packaged food or meal, you can scan the barcode with PlateLens, which instantly shows net carbs, full macros, and 82+ micronutrients from its 820K+ branded product database — so you know in seconds whether it fits your keto targets.

Q: What dairy is allowed on keto?

Full-fat dairy is preferred on keto: cheddar cheese (1.3g net carbs/100g), mozzarella (2.2g), parmesan (3.2g), cream cheese (4g), heavy cream (0.9g/30ml), and butter (0.1g/100g). Avoid milk (12g/240ml), low-fat yogurt, and most sweetened dairy products.

Everything you need for a full keto kitchen, organized by store section. Net carbs per serving for every item. Data sourced from USDA FoodData Central.

By Rachel Kim | Published March 26, 2026 | Source: USDA FoodData Central

Quick Answer

A keto grocery list centers on fatty proteins (beef, chicken thighs, salmon, bacon), healthy fats (avocado, olive oil, butter), low-carb vegetables (spinach, broccoli, cauliflower, zucchini), full-fat dairy (cheese, heavy cream, eggs), and keto pantry staples (almond flour, erythritol, coconut milk). Keep daily net carbs under 20–25g.

Under 3g net carbs — Freely eat 3–6g net carbs — Watch portions Over 6g net carbs — Count carefully

Scan Any Item to Verify It's Keto-Friendly

Not sure if a packaged product fits your net carb limit? Use PlateLens barcode scanner to instantly check net carbs, full macros, and 82+ micronutrients from a database of 820K+ branded products. Know in 3 seconds.

App Store Google Play

Meat & Seafood

Item	Serving	Net Carbs	Fat	Protein	Note
Ground beef (80/20)	100g	0g	20g	17g
Chicken thighs (skin-on)	100g	0g	15.5g	24g
Chicken breast	100g	0g	3.6g	31g	Lower fat — pair with added fats
Ribeye steak	100g	0g	18.9g	24.8g
Pork belly	100g	0g	53g	9.3g	Excellent fat-to-protein ratio
Bacon (uncured, no sugar)	100g	1.4g	41.8g	37g	Check label for added sugars
Salmon (Atlantic)	100g	0g	13.4g	25.4g	High omega-3
Sardines (in olive oil)	100g	0g	11.5g	24.6g	High omega-3, shelf-stable
Shrimp (cooked)	100g	0.9g	1.7g	24g
Tuna (canned in water)	100g	0g	1g	23.3g

Fats & Oils

Item	Serving	Net Carbs	Fat	Protein	Note
Extra-virgin olive oil	15ml	0g	13.5g	0g
Coconut oil	15ml	0g	14g	0g	Rich in MCTs
Avocado oil	15ml	0g	14g	0g	High smoke point for cooking
MCT oil	15ml	0g	14g	0g	Raises ketones rapidly
Grass-fed butter	100g	0.1g	81.1g	0.9g
Ghee	100g	0g	99.8g	0g	Lactose-free, high smoke point
Avocados	100g	1.8g	14.7g	2g	High potassium, great for electrolytes

Produce (Low-Carb Vegetables)

Item	Serving	Net Carbs	Fat	Protein	Note
Spinach (fresh)	100g	1.4g	0.4g	2.9g	Unlimited greens
Arugula	100g	2.1g	0.7g	2.6g
Broccoli	100g	4g	0.4g	2.8g
Cauliflower	100g	2.9g	0.3g	1.9g	Rice substitute, pizza crust base
Zucchini	100g	2.1g	0.3g	1.2g	Pasta substitute when spiralized
Asparagus	100g	1.8g	0.1g	2.2g
Celery	100g	1.4g	0.2g	0.7g
Cucumber	100g	2.2g	0.1g	0.7g
Kale (raw)	100g	5.2g	0.9g	4.3g
Green beans	100g	3.6g	0.2g	1.8g
Mushrooms (white)	100g	2.3g	0.3g	3.1g
Cabbage	100g	3.3g	0.1g	1.3g

Dairy & Eggs

Item	Serving	Net Carbs	Fat	Protein	Note
Whole eggs (large)	1 egg (50g)	0.4g	4.8g	6.3g	Buy a full flat (30 eggs)
Cheddar cheese	100g	1.3g	33.1g	24.9g
Mozzarella (whole milk)	100g	2.2g	22.4g	22.2g
Parmesan (hard, grated)	100g	3.2g	29g	38g
Cream cheese	100g	4g	34.9g	6.2g	Fat bombs, sauces
Heavy whipping cream	30ml	0.9g	11g	0.7g	Coffee, sauces, whipped cream
Sour cream (full fat)	30g	1.2g	5.7g	0.6g
Greek yogurt (full fat only)	100g	3.6g	5g	9.1g	Count carbs carefully

Nuts & Seeds

Item	Serving	Net Carbs	Fat	Protein	Note
Macadamia nuts	28g (1 oz)	1.5g	21.5g	2.2g	Best keto nut — lowest carb
Pecans	28g	1.2g	20.4g	2.6g
Almonds	28g	2.7g	14g	6g
Walnuts	28g	2g	18.5g	4.3g	High omega-3
Chia seeds	28g	1.7g	8.7g	4.7g	Great for keto pudding
Flaxseed (ground)	28g	0.5g	12g	5.5g	Very low net carbs after fiber
Hemp seeds	28g	1.1g	14.6g	9.5g

Pantry Staples

Item	Serving	Net Carbs	Fat	Protein	Note
Almond flour (blanched)	28g	3g	14g	6g	Baking, breading, pizza crust
Coconut flour	28g	6g	3g	4g	Use in small quantities (3x absorbency)
Erythritol (granulated)	5g	0g	0g	0g	Zero-carb sweetener, does not spike blood sugar
Monk fruit sweetener	5g	0g	0g	0g	Zero glycemic index
Canned full-fat coconut milk	60ml	1.5g	12g	1.1g	Curries, sauces
Bone broth (low-sodium)	240ml	0g	0.5g	6g	Electrolytes during keto adaptation
Cocoa powder (unsweetened)	10g	2.3g	1.5g	2.1g
Psyllium husk powder	5g	0g	0g	0g	Fiber supplement; zero net carbs

Condiments & Sauces

Item	Serving	Net Carbs	Fat	Protein	Note
Mayonnaise (full fat, no sugar)	15g	0.1g	10.9g	0.1g	Check label — avoid canola-based
Dijon mustard	5g	0.3g	0.3g	0.3g
Hot sauce (Tabasco, Cholula)	5ml	0.1g	0g	0g	Most hot sauces are keto-safe
Coconut aminos	15ml	4g	0g	0g	Soy sauce replacement — lower sodium
Apple cider vinegar	15ml	0.1g	0g	0g
Worcestershire sauce	5ml	1g	0g	0g

Foods to Avoid on Keto

These common grocery items contain too many net carbs for a standard 20–25g/day keto budget. Avoid or strictly limit.

Bread & pasta

All types — 25–50g net carbs per serving

Rice & grains

White rice: 28g net carbs/100g (cooked)

Potatoes

Regular: 15g net carbs/100g; sweet potato: 18g

Bananas

24g net carbs per medium banana

Apples & oranges

20–21g net carbs per piece of fruit

Milk (regular)

12g net carbs per 240ml glass

Beer & wine

12–15g net carbs per standard serving

Sugary sauces

BBQ sauce: 15g/2 tbsp; ketchup: 4g/1 tbsp

Beans & lentils

Black beans: 23g net carbs/100g cooked

Week 1 Keto Shopping Checklist

Your first keto grocery run — the essentials that cover 80% of keto meals:

Ground beef (80/20) — 1 kg

Chicken thighs (bone-in, skin-on) — 1 kg

Salmon fillets — 500g

Bacon (no added sugar) — 500g

Eggs — 2 dozen

Heavy whipping cream — 500ml

Cheddar cheese — 400g block

Cream cheese — 250g

Butter (grass-fed) — 250g

Avocados — 6–8 pieces

Extra-virgin olive oil — 1 bottle

Spinach (fresh) — 2 large bags

Broccoli — 2 heads

Cauliflower — 1 head

Zucchini — 4 pieces

Macadamia or pecans — 200g bag

Almond flour (blanched) — 500g

Erythritol sweetener — 500g

Frequently Asked Questions

What should I always have on a keto grocery list?

Core keto staples: fatty proteins (ground beef, chicken thighs, salmon, bacon), healthy fats (avocado, olive oil, butter), low-carb vegetables (spinach, broccoli, cauliflower, zucchini), full-fat dairy (cheese, heavy cream, eggs), and pantry items (almond flour, erythritol, bone broth).

How many net carbs should I stay under?

Standard keto: 20–25g net carbs per day. Liberal keto: up to 50g. Net carbs = total carbohydrates minus dietary fiber. Staying under 20–25g is the most reliable approach for maintaining ketosis, especially in the first 4–6 weeks.

What fruits can I eat on keto?

Raspberries (5.4g/100g), blackberries (4.9g/100g), and strawberries (5.7g/100g) in controlled portions. Blueberries (12g/100g) sparingly. All other common fruits exceed a reasonable keto carb budget in normal serving sizes.

How do I verify a packaged food is keto-friendly?

Check the nutrition label for total carbs and fiber, subtract to get net carbs. Or scan the barcode with PlateLens — it instantly shows net carbs, full macros, and 82+ micronutrients from 820K+ branded products.

What dairy is allowed on keto?

Full-fat dairy: cheddar, mozzarella, parmesan, cream cheese, heavy cream, butter. Avoid milk (12g net carbs/glass), low-fat yogurt (contains more sugar to compensate for fat removal), and most flavored dairy products.

Reference

Keto Food List (80+ Foods)

Complete keto food database with net carbs, fat, and protein per serving.

Guide

How to Track Keto Macros

Step-by-step keto macro tracking guide with precision tools.