Best Keto Foods at Walmart to Buy for Your Healthy Diet
Written by Chrissy Arsenault, MBA, RDN, LD
Brief Guide to Keto Foods
Buying keto (ketogenic) foods as part of a keto diet can be challenging.
Unlike some other specialty foods like Non-GMO Project Verified, keto foods are usually not labeled with standard certifications or tags. Sometimes, they have the word “keto” written on the packaging – however, fresh, nutrient-dense foods often won’t have any label altogether. Although this can make it challenging to identify what’s keto-friendly, we’ve got you covered.
In general, foods considered appropriate for keto are high in fat, low in carbs, and moderate in protein. Some keto-friendly foods aren’t naturally high in fat but can be supplemented with fat sources to make them truly keto.
If you’d like to learn more about the keto diet, check out our keto starter pack post.
Benefits of Buying Keto Foods
We all know how popular buying keto foods are, but how healthy are they for you? Read on to learn more about the overall benefits of going keto.
1. Reduces your empty calorie consumption (and processed foods!)
Following a keto diet can help you curb the calories that often come with a diet heavy in processed foods! When you buy keto foods, you’d be cutting out donuts, cookies, sugary sodas, and other foods that contribute “empty” calories but not necessarily nutrients.
2. Helps you stay fuller for longer
Many keto foods are high in fats or rich in dietary fiber. These are both contributors to helping you stay full throughout the day so that you don’t crave foods that aren’t as nutritious.
3. May help reduce the risk for heart disease
By eating foods that are higher in heart-healthy unsaturated fats, you may be able to reduce the risk for heart disease. Replacing unhealthy calories with healthy fats has a similar effect on your health as cholesterol-lowering drugs! [1]
4. May help control your blood sugar
One of the principles of the keto diet is reducing your added sugar intake (and overall carbs) to enable ketosis. Reducing your sugar intake has many health benefits like avoiding those sugar spikes. In the short-term, blood sugar spikes may cause fatigue, thirst, nausea, confusion, blurred vision, and excessive urination. Sustained blood sugar spikes over time may cause problems with your vessels, kidneys, nerves, eyes, and heart, so it’s best to keep your blood sugars controlled!
5. The diet was traditionally designed by medical experts
The keto diet was originally designed as a medically prescribed diet for children with epilepsy or seizures.
6. May help you save some money
One of the key benefits of shopping keto foods at Walmart is the “everyday low price” across all categories of food. Whenever possible, look for fresh, nutrient-dense foods or check for weekly deals or “Rollbacks”. There is also a day-old section near the back of the store for items that are approaching expiration dates — these items are often heavily discounted. Also, by cutting out many processed foods, you can save some extra money and focus on getting more bang for your buck.
How to Choose the Best Keto Foods at Walmart
Walmart is one of my favorite grocery stores for the best keto finds. Follow some of these tips to help choose the best keto food at Walmart!
– Navigate the perimeter of the store. Aside from the healthy keto snacks Walmart carries, most of your plant-based keto selections will be in the produce and grains aisles. If you eat meat, eggs, and/or dairy, you may find yourself in those aisles in the perimeter as well! If you’re shopping online or using Walmart Online Grocery Pickup, you can still choose from healthy “categories” as you browse the app.
– Prepare a shopping list before you go. Since many keto foods aren’t labeled, you’ll want to make a list of foods ahead of time that fit your individual needs. Think about what meals and snacks you’ll be cooking for the week as well as prepared foods and snacks for days that you’ll be busy or on the go. Check out my favorite tips and tricks if you need some help!
– Stock up on healthy keto snacks at Walmart. One of the most challenging aspects of adhering to a keto diet is the very low carb intake. Many individuals end up succumbing to sugary snacks before they even reap the benefits of ketosis. Thankfully, Walmart has many healthy keto snacks that aren’t so high in sugar!
– Check nutrition labels before you put the item in the cart. Whether you’re shopping in-store or using Online Grocery Pickup, make sure to browse what’s on the label. As a rule of thumb, try to choose foods higher in unsaturated fats and lower in carbs (with minimal added sugar, if any).
– Some gluten-free foods may also be keto-friendly. Not all gluten-free foods are low in carbs, but they can definitely be lower in added sugar intake and sometimes high in fiber. To help evaluate whether a food item may be a good fit, calculate net carbs!
Top 26 Keto Foods at Walmart
Plant-Based Walmart Keto Products
Whether you follow a plant-based keto diet or also eat dairy, eggs, and/or meat, check out some of the most nutritious and delicious Walmart keto foods at an everyday low price.
1. Kale
Serving Size: 16g
Total Fat: 0.1g
Net Carbs: 0.8g
These dark leafy greens are delicious and nutritious! For a keto treat, toss some kale in avocado or extra virgin olive oil on a cookie sheet and bake it in the oven until they reach a crispy texture. Or, toss up a kale salad with your favorite nut and seed toppings and drizzle an oil-based vinaigrette on top.
2. Brussels Sprouts
Serving Size: 6 sprouts (85g)
Total Fat: 0g
Net Carbs: 4g
Walmart offers several different varieties of Brussels sprouts – you can either get fresh sprouts, Marketside Halved Brussels Sprouts, or frozen Great Value Brussels Sprouts. Brussels sprouts are versatile veggies that can be sauteed, roasted, grilled, or steamed depending on your preference. While cooking, add some avocado oil or unrefined virgin coconut oil for extra flavor and healthy fats to make it fit your keto lifestyle.
3. Marketside Broccoli Florets
Serving Size: 85g
Total Fat: 0g
Net Carbs: 1g
Marketside Broccoli Florets from Walmart are ready to eat out of the bag – they’re washed and trimmed. Enjoy them with hummus as a healthy snack, or cook them with extra virgin olive oil to bump up your fat intake for keto.
4. Great Value Chopped Cauliflower
Serving Size: 85g
Total Fat: 0g
Net Carbs:2g
Let’s face it – for those of us following a keto diet, we crave carbs from time to time. One of my favorite low-carb keto foods at Walmart is Great Value Chopped Cauliflower. I personally love that you can microwave it or stir fry it with my favorite plant-based oils and other veggies to make “rice”. This will definitely become one of your freezer staples!
5. Hass Avocados
Serving Size 50g
Total Fat: 22g
Net Carbs: 2.8g
These nutrient-dense fruits are rich in vitamins C, E, K, B5, and B9, unsaturated fats, and fiber! Unlike many fruits, avocados are very low in net carbs due to their high dietary fiber content, making them well-suited for a keto lifestyle. They’re perfect for a hearty breakfast when combined with protein or as an ingredient for smoothies, dips, or guacamole. Depending on your Walmart store, you may be able to get a pack of 4-6 avocados at a lower price per avocado than buying individual avocados.
6. Fresh or Frozen Berries
Serving Size: 1 cup
Total Fat: Depends, usually 0-1g
Net Carbs: Depends, usually 6-10g
Walmart is jam-packed with many berry selections! I love to use fresh berries for a quick snack of keto granola and plant-based yogurt and then frozen berries for keto smoothies; there are many healthy options for keto. Although the total carb content for fruits like berries is high, they typically contain a lot of dietary fiber, making them lower in net carbs (Learn how to calculate net carbs here). Berries are also rich in healthy antioxidants, vitamins, and minerals.
7. Great Value Pitted & Sliced Kalamata Olives
Serving Size: 5 olives (15g)
Total Fat: 3g
Net Carbs: 0g
Olives are all the rage with the Mediterranean diet, but did you know that they are also keto-friendly? These tasty snacks are low in carbs but high in healthy monounsaturated fats, making them perfect afternoon snacks or garnish for your lunch or dinner dishes! Plus, this Walmart-unique keto item is pitted, so you don’t have to worry about spitting out those darn pits like other olive brands.
8. Tofu
Serving Size: 3oz (85g/about 1/5 piece)
Total Fat: 4.5g
Net Carbs: 2g
Although Walmart is still somewhat underdeveloped for Asian foods, they have a decent tofu selection next to the dairy aisle. Tofu is an excellent source of plant-based protein and is very versatile – you can grill or scramble tofu or even add to your sandwiches, soups, and wraps! Some of the tofu brands you might find at Walmart include Azumaya or Nasoya.
9. Great Value Unsweetened Almond Milk
Serving Size: 1 cup
Total Fat: 2.5g
Net Carbs: 1g
This creamy and smooth dairy alternative is rich in vitamins A, D, E, and calcium. Unlike many dairy alternatives out there, this Walmart-exclusive almond milk contains 0 grams of added sugars and makes a phenomenal base for nut butter smoothies, keto granola, and more! Since almond milk is lower in fat than cow’s milk, be sure to add other fat-rich ingredients to make it keto.
10. Great Value Deluxe Whole Cashews
Serving Size: 1 oz
Total Fat: 13g
Net Carbs: 8g
This big, 16-ounce tub is a snacking delight! Cashews are rich in heart-healthy unsaturated fats, vitamin E, zinc, and magnesium. They’re perfect for road trips, casual snacking at work, or even for homemade recipes like cashew butter or cashew milk. These are one of the best Walmart snacks at an everyday low price.
11. Munk Pack Keto Nut & Seed Bars
Serving Size: 1 bar (35g)
Total Fat: 12-13g
Net Carbs: 2-3g
Munk Pack’s Keto Nut & Seed Bars are a sweet, salty, and nutty snacking delight! Made with a nutritious mix of nuts, seeds, and nut butter, these bars provide steady energy. They contain less than 1g sugar per bar, only 2-3g net carbs, and contain heart-healthy monounsaturated fatty acids.
Plus, rather than the added sugar or high intensity sweeteners you may find in other snack bars, Munk Pack Keto Nut & Seed Bars are lightly sweetened with allulose. Allulose is an amazing sweetener that has virtually no impact on blood sugar and is found naturally in small amounts in maple syrup, figs, and raisins.
You can try three varieties of these delicious sweet and salty bars at Walmart today:
- Sea Salt Dark Chocolate Keto Nut & Seed Bar
- Peanut Butter Dark Chocolate Keto Nut & Seed Bar
- Caramel Sea Salt Keto Nut & Seed Bar (Note: This item is only available in select Walmart stores. Check your local store’s availability before shopping in-store or pickup.)
12. Munk Pack Keto Granola Bars
Serving Size: 1 bar (32g)
Total Fat: 12-13g
Net Carbs: 2-3g
These bars are so chewy and delicious — it feels like cheating, when it’s not! Instead of eating standard granola bars that are high in added sugar, why not try a healthier alternative?
With only 1g of sugar and 2-3g of net carbs per bar, they’re one of the best keto snacks at Walmart. Instead of your standard oats, these bars have a superior nutrient profile because they contain nutritious nuts and seeds. This means that you can keep your carb intake low while on keto and keep your taste buds satisfied.
There are two varieties of Munk Pack Keto Granola Bars you can try at select Walmart stores. Note: Munk Pack Keto Granola Bars are only available in select Walmart stores. Check your local store’s availability before shopping in-store or pickup.
13. Great Value Organic Unsweetened Coconut Flakes
Serving Size: 2 Tbsp (15g)
Total Fat: 10g
Net Carbs: 0g
This is hand-down, one of the best keto finds at Walmart. Sometimes, coconut flakes are dried and powdery – these flakes have a great texture and flavor. You can add them to low-carb baked goodies, smoothies, or toast them to use as a topping for dairy-free keto ice cream. With all-natural sweetness and no added sugar (all the carbs in this item are fiber, which means 0g of net carbs!). Heads up that because of the popularity of this item, it seems that it’s often out of stock – at least at my local Walmart. Learn more about the health benefits of coconut here.
14. Allulose
Serving Size: Depends, typically 5-8g (2 tsp)
Total Fat: 0g
Net Carbs: 0g
Allulose (also known as psicose) is one of my favorite sweetener substitutes for sugar. Although it’s hard to find in-store, you’ll find popular brands on Walmart.com like Splenda, Wholesome, or Whole Earth. You can use allulose to sweeten any of your beverages or in place of sugar for baking and desserts. It has a similar texture and taste as sugar but contains 90 percent fewer calories. [2] Since allulose does not count as net or impact carbs, you can enjoy allulose without hitting your carb limit for the day!
15. Great Value Avocado Oil
Serving Size: 1 Tbsp (15mL)
Total Fat: 14g
Net Carbs: 0g
A popular choice among keto dieters, avocado oil is high in healthy fats including oleic acid which may help lower blood pressure among other great benefits. Additionally, it has a high smoke point. This means that you can bake, sauté, grill, roast, broil, and fry your foods in this plant-based oil without concerns about your fats breaking down! It’s also rich in vitamins A, B1, B2, D, and E.
16. Great Value Extra Virgin Olive Oil
Serving Size: 1 Tbsp (15mL)
Total Fat: 14g
Net Carbs: 0g
Although there are many varieties of olive oil available at Walmart, extra virgin olive oil (EVOO) stands out as a clear winner off the shelf. Unlike light or regular olive oil, EVOO tastes better, contains antioxidants, and heart-healthy unsaturated fats. It’s less processed and refined like other varieties of olive oil. The polyphenols in EVOO can help reduce your risk for death, stop the spread of cancer cells, and help support immunity! [3] [4]
17. Great Value Unrefined Organic Virgin Coconut Oil
Serving Size: 1 Tbsp (15mL)
Total Fat: 14g
Net Carbs: 0g
Unrefined virgin coconut oil is hard to come across as a reasonable price. Great Value Organic is a bargain! Coconut oil contains healthy medium-chain triglycerides which are effectively used in the body. Although these fatty acids are classified as saturated fats, studies show that these fats may support weight loss and metabolism. [5]
18. Sam’s Choice Creamy Almond Butter
Serving Size: 2 Tbsp
Total Fat: 17g
Net Carbs: 3g
Bored of peanut butter and want something that contains fewer carbs? Sam’s Choice is a private label Walmart line that offers a tasty and creamy almond butter product that doesn’t need stirring. There are also slow-roasted and creamy honey varieties depending on the location (my local Walmart carries some). With only a little bit of sea salt and only 1-2g of added sugar, healthy fats, and a great flavor, you can spread it on fruits or add it to plant-based yogurt!
19. Great Value Organic Vegetable Broth
Serving Size: 1 cup (240mL)
Total Fat: 0g
Net Carbs: 2g
This ready-to-serve, USDA-certified organic item is a great base for soups, sauces, casseroles, and pasta! The recipe on the package is for a delicious chickpea tomato soup, but you can always skip the chickpeas if that puts you over your carb limit. It’s made with carrot, celery, and onion juice concentrates. To help mitigate the symptoms of the dreaded keto flu, I highly recommend picking up some packs of broth to sip on (especially in the beginning) to help provide electrolytes.
20. Spices & Herbs
When you can’t add high-carb condiments like ketchup, barbeque sauce, or teriyaki sauce to your meals and sides, spices and herbs can really help you elevate the flavor of your favorite dishes. Great Value offers $0.98 items for your spice rack including onion powder, garlic powder, cumin, chili, and paprika.
Omnivore-Friendly Walmart Keto Products
If you prefer to include eggs, meat, and cheese in your keto diet, try adding some of these Walmart keto foods to your list!
21. Sam’s Choice Beef Bone Broth
Serving Size: 1 cup (245g)
Total Fat: 0g
Net Carbs: 2g
Similar to the vegetable broth that I mentioned above, beef bone broth is a fabulous choice to help replenish electrolytes and nutrients for the keto flu! It’s flavorful and convenient. However, since it contains no fat, try to incorporate some higher fat sources — you could consider MCT/coconut oil or avocado oil for example.
22. Plain, Whole Milk Greek Yogurt
Serving Size: ¾ cup (170g)
Total Fat: Depends, 5-9g
Net Carbs: Depends, 3-5g
Plain Greek yogurt contains little fat, but to truly make this item suitable for keto, try to choose a higher fat content, like 2% or 5%. You can eat this item with fruit and your favorite Munk Pack Keto Granola Bar crumbled on top, or use in place of mayo. It’s also rich in calcium and vitamin D to help strengthen your bones.
23. Great Value 4% Milkfat Cottage Cheese
Serving Size: ½ cup (113g)
Total Fat: 5g
Net Carbs: 5g
Cottage cheese makes a fantastic snack or salad topping. With 4% milkfat and high calcium content, this Walmart keto item is a rich and creamy treat at a good value. Be sure to measure your serving since the carbs from several servings can add up.
24. Marketside Cage Free Brown Eggs
Serving Size: 1 egg
Total Fat: 5g
Net Carbs: 0g
This delicious Walmart-only keto item comes from cage-free hens in a protected barn. Brown eggs are rich in vitamin B5, selenium, protein, and fat, making them essential for an omnivorous keto lifestyle! Eggs are dreamy when paired with avocado and topped with everything bagel spice.
25. Salmon (Or Any Fatty Fish)
Serving Size: 3 oz (85g)
Total Fat: 3.65g
Net Carbs: 0g
Depending on the Walmart store, there are several fresh salmon fillet offerings that you can choose from. Salmon is fatty fish rich in omega-3 fatty acids (EPA and DHA) that help fight off inflammation and also contain B vitamins, potassium, and selenium.
26. Sam’s Choice 90% Cocoa Swiss Dark Chocolate
Serving Size: 3 squares (30g)
Total Fat: 17g
Net Carbs: 5g
If you have a sweet tooth and get sugar cravings throughout the day, why not indulge in a little Sam’s Choice dark chocolate? The Swiss chocolate experience is rich, smooth, and bittersweet – and available at your local Walmart! Dark chocolate is rich in flavanols which can help reduce your risk for heart disease. [6]
The Bottom Line
Buying keto foods doesn’t have to be a chore! At Walmart, there are many healthy selections including Munk Pack Keto Nut & Seed Bars and Keto Granola Bars, among other plant-based and omnivore-friendly selections.
Shop the best keto foods at Walmart now for your healthy diet.
*All nutrition information from real items at Walmart and on Walmart.com/Walmart Online Grocery Pickup.
References
