Following a ketogenic diet in the UK is as easy as in the U.S. but the brands and variety of ketogenic foods differ.

Below you will find a complete shopping list of where you can buy every food you may need on a ketogenic diet.

The foods are listed from the most to least ketogenic. This will help you optimize ketosis based on their carb and protein content.
Foods that contain higher amounts of carbohydrates and protein will rank lower. Both carbs and proteins can prevent you from entering ketosis. Excess protein consumption converts to glucose which impacts ketosis.

If you are following Weston A. Price or an organic principles protocol see this paleo keto shopping list .

Where to Go to Buy Your Shopping List Items

Most items are available in your local supermarket and will vary in price. Choose your supermarket based on your price preference and budget. All, except Aldi, have online shopping and home delivery services.

From least expensive to most expensive the supermarkets are:

(Source: Price audit by Guardian Money 2014)

Basic Ketogenic Diet Shopping List

In general, basic food products don’t differ much between brands and produce. Yet, sometimes there are differences between the same products. We have included these ranges for carbohydrates, fat and protein. This will show how ketogenic the product is.

The following are covered:

The more you stick to the food groups higher up the page the easier it will be to get into ketosis. It is the same principle within each list. Favor foods at the top of the tables for the highest ketogenic foods.

Meat and Seafood

The fatty cuts of meat are your friend, as well as oily fish. Lean meats and seafood are fine, as long as you add a lot of fat to them.

Limit your lean meat intake as these cuts are rich in protein and excess protein can turn into glucose. This will interrupt ketosis.

Name Carbohydrates/ 100 g Protein/ 100 g Fat/ 100 g Brands / Products Available in UK
Oysters 1 5 1 Counter Live Oysters
Prawns 0 14 1 Tesco Cooked And Peeled Prawns, Tesco Cooked And Peeled King Prawns
Pork Belly 0 16 20 Tesco British Pork Belly
Chicken Thighs 0 17 18 Tesco British Chicken Thighs
Chicken Drumsticks 0 17 18 Tesco British Chicken Drumsticks
Pork Loin Joint 0 17 21 Tesco Pork Loin Joint
Lamb Mince 20% fat 0 17 20 Tesco Lamb Mince 20% Fat
Lamb Leg 0 17 11 Tesco Lamb Diced Leg
Beef Mince 20% Fat 0 18 20 Tesco Beef Mince 20% Fat
Lamb Shanks 0 20 12 Tesco British Lamb Shanks
Beef Heart 0 18 4 Tesco Sliced Beef Heart
Chicken Wings 0 17 15 Tesco Everyday Value British Chicken Wings
Smoked Haddock 0 18 1 Tesco Boneless Smoked Haddock
Cod Fillet 0 22 1 Tesco 5 Cod Fillets
Lamb Chops 0 19 19 Tesco Lamb Chops
Ribeye Steak 0 19 20 Tesco Ribeye Steak
Pork Chops 0 19 22 Tesco Pork Chops
Lamb Liver 0 20 5 Tesco British Lamb Liver
Lamb Leg Steak 0 20 8 Tesco Lamb Leg Steaks
Rump Steak 0 20 10 Tesco Rump Steak
Roast Beef 0 20 10 Tesco Large Beef Roasting Joint
Ox Tail 0 20 10 Tesco Ox Tail
Beef Steak Mince 0 20 14 Tesco Beef Steak Mince
Whole Chicken 0 20 13 Tesco British Whole Medium Chicken, Tesco British Large Whole Chicken
Turkey Drumstick 0 32 7 Tesco Everyday Value Turkey Drumstick
Pork Loin Steak 0 20 16 Tesco Pork Loin Steaks
Sea Bass Fillet 0 20 9 Tesco Boneless Sea Bass Fillets
Scallops 3 23 1 Tesco Raw Half Shell King Scallops
Smoked Mackerel 0 22 25 Tesco Smoked Mackerel
Sirloin Steak 0 22 13 Tesco Sirloin Steak
Turkey Breast 0 28 2 Tesco Turkey Breast Quick Cook Steaks, Tesco Mini Turkey Breast Fillets, Tesco Turkey Breast Diced
Chicken Breast 0 24 1 Tesco British Chicken Breast Portions
Salmon Fillet 0 24 12 Tesco 2 Boneless Salmon Fillet, Tesco Half Salmon Side, Tesco Smoked Salmon
Guinea Fowl 0 25 12 Gressingham Whole Guinea Fowl
Duck Leg 0 25 13 Gresingham Duck Legs
Tuna Steak 0 26 1 Tesco Tuna Steaks
Duck Breast 1 27 9 Tesco Duck Breast Fillets

Eggs and Dairy

Eggs and dairy products are quite versatile. They are easy to prepare and provide a cheaper alternative to meat and fish. Both dairy and egg protein are quite insulinogenic and can knock you out of ketosis. Make sure not to eat too much at any given meal and balance them out with plenty of fats.

Name Carbohydrates/ 100 g Protein/ 100 g Fat/ 100 g Brands/ Products Available in UK
Butter 0 1 82 Tesco English Salted Butter, Kerrygold (grass fed) Butter
Double Cream 1 1 50 Tesco Double Cream
Soft Cheese 3 6 22 Tesco Soft Cheese, Philadelphia Original
Whole Eggs 0 13 9 Tesco Everyday Value Eggs, Tesco Free Range Eggs,
Tesco Organic Eggs
Soft Goat’s Cheese 2 23 25 Counter Goat’s Cheese
Mozzarella Cheese 2 22 18 Tesco Everyday Value Mozzarella Cheese
Cheddar Cheese 0 23 35 Tesco British Medium Cheddar, Tesco British Mature Cheddar
Hard Swiss Cheese 0 28 32 Tesco Swiss Gruyere
Hard Parmesan Cheese 0 28 30 Tesco Parmigiano Reggiano

Nuts and Seeds

Nuts and seeds are great options to eat on the go, as they need no preparation. Some varieties contain a high amount of carbohydrates so watch out for this.

Name Carbohydrates/ 100 g Protein/ 100 g Fat/ 100 g Brands/ Products Available in UK
Macadamia Nuts 5 8 76 Tesco Roasted and Salted Macadamia Nuts
Flaxseeds 2 18 42 Tesco Wholefood Brown Linseeds
Brazil Nuts 5 14 67 Tesco Wholefood Brazil Nuts
Sesame Seeds 1 22 58 Tesco Wholefood Sesame Seeds
Pumpkin Seeds 5 30 49 Tesco Wholefood Pumpkin Seeds
Almonds 10 24 54 Tesco Roasted and Salted Almonds, Tesco Whole Almonds
Pistachios 12 26 46 Tesco Roasted and Salted Pistachio NutsTesco Pistachio Nuts
Sunflower Seeds 17 24 51 Tesco Sunflower Seeds
Cashew Nuts 24 20 51 Tesco Everyday Value Roasted And Salted Cashew Nuts, Tesco Cashew Nuts

Fruits and Vegetables

Berries and most above-ground vegetables are low in carbohydrates. They contain negligible amounts in the form of dietary fiber. Starchy root vegetables and sweet fruit are high in carbohydrates, avoid these.

Name Carbohydrates/ 100g Protein/ 100g Fat/ 100g Brands/ Products Available in UK
Celery 1 1 1 Tesco Celery
Lettuce 1 2 1 Tesco Iceberg Lettuce
Romaine Lettuce 1 2 1 Tesco Romaine Lettuce Hearts Twin Pack
Cucumber 1 2 1 Tesco Whole Cucumber
Kale 1 3 2 Tesco Kale
Avocado 2 2 19 Tesco Ready To Eat Large Avocado, Tesco Ready To Eat Avocado Twin Pack
Spinach 2 3 1 Tesco Spinach
Asparagus 2 3 1 Tesco Asparagus Bundles
Tomatoes 3 1 1 Tesco Salad Tomatoes
Broccoli 2 4 1 Tesco Broccoli Loose
Cabbage 2 4 1 Tesco Sweetheart Cabbage, Tesco Savoy Cabbage
Cauliflower 3 4 1 Tesco Cauliflower
Brussel Sprouts 4 4 1 Tesco Brussel Sprouts
Raspberries 5 1 1 Tesco Raspberries
Strawberries 6 1 1 Tesco Strawberries
Bell Peppers 6 1 1 Tesco Red Peppers
Blueberries 14 1 1 Tesco Blueberries

Fats and Oils

Fats and oils should be used for cooking or to add extra fat calories to a meal lacking in it, such as lean meats or salads. Choose oils that are high in saturated fat or monounsaturated fat. Stay away from trans fats and oils that are high in polyunsaturated fat such as vegetable oils.

The best oils to use are, coconut oil, avocado oil, extra virgin olive oil and macadamia nut oil.

The best fats to use are ghee, lard and tallow.

Name Brands / Products Available in UK
Ghee East End Pure Butter Ghee
Coconut Oil Ktc Coconut Oil, Groovy Organic Virgin Coconut Oil
Avocado Oil Pure South Press Pure Avocado Oil
Olive Oil Tesco Olive Oil, Filippo Berio Extra Virgin Olive Oil, Napolina Olive Oil
Macadamia Nut Oil Olivado Macadamia Nut Oil

Salt and Minerals

Consuming salt is important on a ketogenic diet. Stay away from table salt. Choose a salt that has a high mineral content such as Himalayan pink salt or Celtic sea salt. Add it to your meals or dissolve it in your water to stay hydrated throughout the day. The recommended intake of salt is 3-5g per day.

Name Brands / Products Available in UK
Himalayan Pink Salt Tesco Finest Himalayan Pink Salt Mill, Redmonds Real Salt
Celtic Sea Salt Light Grey Celtic Sea Salt

Ketogenic Snacks

Keto specific products are starting to become available in the UK. Alongside this, there are a wide variety of low carb products available both online and in store.

Double check all snacks marked “Low Carb” as they do not always fit the goal of getting into ketosis.

  • Ketone Bars from Ketosource are the first snack bars tested to confirm they are 100% ketogenic. They have zero glycemic response and increase blood ketones within 30 to 60 minutes (see the trial results on this here).
  • These Keto Bars are the only ketogenic bars on the market with very low protein and carbohydrate. You can buy them from the UK here when stock is available. Otherwise, they can be shipped internationally from the main site in the US here.
  • Advantage Bars come in 9 flavours, they are available at Asda and Boots stores, or can be ordered online here.
  • Day Break Bars come in 4 flavours, they are available at Tesco, Asda and Boots stores, or can be ordered online here.
  • Endulge Bars come in 4 flavours, and are available from many stores across the UK. You can find them in Tesco, Asda, Sainsbury’s, Boots, Superdrug, Wilkinsons and Holland & Barrett. They can also be ordered here.
  • LowCarb Megastore offers a wide range of products. The nutritional value is listed for each product. It is an online store and everything can be ordered on the site, however, you have to register to place an order.

You can search for products with specific net carb content. Most products have sugar alcohols (polyols) in place of sugars. These sugar alcohols contain calories and carbohydrates. Make sure to count these in your total daily intake if you are on a low carb or ketogenic diet plan.

Ketogenic Drinks

Low carb shakes, hot and cold drinks are available from many sources in the UK. They contain carbohydrates, mostly in the form of sugar alcohols. However, they can be part of a ketogenic diet.

  • Keto Bars offer ketogenic shakes with very low carbohydrate content. They come in 3 different flavours and can be ordered on their site. They can be ordered on their site. However, international shipping can be expensive at about 20 US dollars per order. Ordering in bulk is ideal. The nutritional value and ingredient list can be checked here
  • LowCarb Megastore offers a wide variety of low carb hot and cold drinks as well as shakes. The nutritional value is listed for each product. It is an online store and everything can be ordered on the site, however, you have to register to place an order. In their Drinks & Shakes category, only some of their products are ketogenic friendly. The nutritional information is listed so you can check their carbohydrate content.
  • Final Takeaways

    Focus on the top end of the food lists above to get in and stay in ketosis.
    To be sure that you are in ketosis and benefiting from this plan, track your blood glucose and ketone levels.
    The current gold standard to track your levels is with a Freestyle Optium blood glucose and ketone meter.
    It is safer to verify with this meter, however, most people do not due to the inconvenience and cost of the products.

    QUESTION: Are there ketogenic items you are looking for but haven’t found here? Or have you found other basic ketogenic products not here? Let us know in the comments.