- Items are green, orangish-yellow, and red to indicate their carb density: low, medium, and high respectively. This rating is based on the net carbs (carbs minus fiber).
- The carb count for all items is for 100g of that item. That allows me to accurately compare the carb density.
- I measured low carb as 0 to 4.99, medium as 5 – 9.99, and high as 10 and above grams of carbs per 100 grams of the item.
- Items like garlic,ginger, and thyme are high carb by these measurements (carbs per 100g). However, if you're not using 40 cloves of garlic or 1 cup of ginger in a recipe, you should be fine. Given what you'd actually use in a recipe, they can be considered relatively low carb.
- I've included a list of most of the vegetables that I would buy, but also left some spaces for those I wouldn't normally look for. Therefore, if it's not already in the list, just write it in.
- Menu planning is very important to weight loss, food preparation, and money management. When I'm in the grocery store, I like to be able to see what my menu for the week is, so I've included a menu section in my shopping guide.
- The menu section has a line item for breakfast (B), lunch (L), dinner (D), and a snack (S) for each day of the week. If you're like me, a single dish will be used as a meal or snack over several days. If that's the case for you or if you IF, just skip the days or meals where you don't have to prepare any food.
- Below the image is a table that lists out the carb counts, fiber count, and net carbs for each of these items as well as a few I didn't include in my shopping list. If you go by total carbs instead of net carbs, hopefully this will be of help to you.
- Finally, a note about the format of the list. With Blogger, you can't upload PDF's so I had to save my shopping list as an image instead. To print, click on the image and print the full size image that results or save the image locally and print from there. It will fit on a regular sheet of paper.
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| Primal Confessions Primal Shopping List - Click to Enlarge |
Here are the fruits, vegetables, and herbs listed in my shopping guide, as well as the carb and fiber counts that I used to determine whether they are low, medium, or high carb. A number of the items are linked to the website where I found my initial list of fruits and vegetables. The link is there for informational purposes, not because the website is a primal/paleo site (though there were a number of primal-friendly recipes).
| Vegetable Name | Carbs (per 100g) | Fiber (per 100g) | Net Carbs (per 100g) | Rating (L, M, H) | Notes |
| Acorn Squash | 10.42 | 1 | 9.42 | Medium | |
| Amaranth | 4.02 | 0 | 3.02 | Low | |
| Apples | 14 | 2 | 12 | High | |
| Apricots, dried | 63 | 7 | 56 | High | |
| Artichokes | 10.51 | 5 | 5.51 | Medium | |
| Arugula | 3.65 | 2 | 1.65 | Low | |
| Asparagus | 3.88 | 2 | 1.88 | Low | |
| Avocado | 8.53 | 7 | 1.53 | Low | |
| Bananas | 23 | 3 | 20 | High | |
| Basil | 4.34 | 3.9 | 0.44 | Low | |
| Beet Greens | 4.33 | 4 | 0.33 | Low | |
| Beets | 9.56 | 3 | 6.56 | Medium | |
| Black Olives | 6.26 | 3.2 | 3.06 | Low | Based on canned black olives |
| Blackberries | 10 | 5 | 5 | Medium | |
| Blueberries | 14 | 2 | 12 | High | |
| Bok Choy | 2.18 | 1 | 1.18 | Low | |
| Broccoli | 6.64 | 3 | 3.64 | Low | |
| Broccoli Rabe | 2.5 | 2.5 | 0 | Low | |
| Brussels Sprouts | 8.95 | 4 | 4.95 | Low | |
| Butterhead Lettuce | 2 | 1 | 1 | Low | |
| Butternut Squash | 11.69 | 2 | 9.69 | Medium | |
| Cabbage (Cabbage Sprouts) | 5.58 | 3 | 2.58 | Low | |
| Cantaloupe | 9 | 1 | 8 | Medium | |
| Carrots | 9.58 | 3 | 6.58 | Medium | |
| Cauliflower | 5.3 | 3 | 2.3 | Low | |
| Celery | 2.97 | 2 | 0.97 | Low | |
| Celery Root (Celeriac, Celery Knob) | 9.2 | 2 | 7.2 | Medium | |
| Chard | 3.74 | 2 | 1.74 | Low | |
| Chayote (Mirliton) | 3.9 | 2 | 1.9 | Low | |
| Cherries, sweet, raw | 16 | 2 | 14 | High | |
| Chives | 4.35 | 2.5 | 1.85 | Low | |
| Cilantro | 3.67 | 2.8 | 0.87 | Low | |
| Collard Greens | 5.69 | 4 | 1.69 | Low | |
| Cranberries, dried, sweetened | 33 | 2 | 31 | High | |
| Cranberries, raw | 12 | 5 | 7 | Medium | |
| Cucumber | 2.16 | 2 | 0.16 | Low | Carb count without peel |
| Daikon | 4.1 | 2 | 2.1 | Low | |
| Dandelion Greens | 9.2 | 4 | 5.2 | Medium | |
| Dates | 75 | 7 | 68 | High | |
| Delicata Squash | 11.06 | 1 | 10.06 | High | Carb Count calculated based on acorn and butternut. |
| Dill | 6.74 | 2.25 | 4.49 | Low | |
| Eggplant | 5.7 | 3 | 2.7 | Low | |
| Endive | 3.35 | 3 | 0.35 | Low | |
| Fennel | 7.29 | 3 | 4.29 | Low | |
| Figs, dried | 64 | 10 | 54 | High | |
| Figs, raw | 19 | 3 | 16 | High | |
| Frisée (Chicory) | 4.7 | 4 | 0.7 | Low | |
| Garlic | 33.1 | 2.1 | 31 | High | 36 t. to make 100g |
| Ginger | 17.8 | 2 | 15.8 | High | 50 t. to make 100 g |
| Grapefruit, pink or red | 11 | 2 | 9 | Medium | |
| Grapes | 18 | 1 | 17 | High | |
| Green Bell Pepper | 4.64 | 2 | 2.64 | Low | Red and Yellow listed separately as the carb count is different |
| Hearts of Palm | 4.62 | 2 | 2.62 | Low | |
| Honeydew Melon | 9 | 1 | 8 | Medium | |
| Jalapeno Pepper | 5.91 | 3 | 2.91 | Low | |
| Jicama | 8.82 | 5 | 3.82 | Low | |
| Kale | 10.01 | 2 | 8.01 | Medium | |
| Kiwi fruit | 15 | 3 | 12 | High | |
| Kohlrabi (Cabbage Turnip) | 6.2 | 4 | 2.2 | Low | |
| Leeks | 14.15 | 2 | 12.15 | High | Carb count with bulb and light green portion of stalks |
| Lemon juice | 9 | 0 | 9 | Medium | |
| Lemon peel | 16 | 11 | 5 | Medium | |
| Lemons | 11 | 5 | 6 | Medium | Whole lemon - pulp, juice, zest |
| Lime juice | 8 | 0 | 8 | Medium | |
| Limes | 11 | 3 | 8 | Medium | Whole lime - pulp, juice, zest |
| Mangos | 17 | 2 | 15 | High | |
| Mint | 14.9 | 8 | 6.9 | Medium | Peppermint |
| Mushrooms | 4.12 | 1 | 3.12 | Low | |
| Mustard Greens | 4.9 | 3 | 1.9 | Low | |
| Nectarines | 11 | 2 | 9 | Medium | |
| Okra | 7.03 | 3 | 4.03 | Low | |
| Olives, pickled | 4 | 3 | 1 | Low | |
| Onion | 10.11 | 2 | 8.11 | Medium | |
| Orange Juice | 10 | 0 | 10 | High | |
| Orange peel | 25 | 11 | 14 | High | |
| Oranges | 13 | 2 | 11 | High | Whole orange - pulp, juice, zest |
| Pablano Peppers (Hot Pepper) | 4.67 | 2 | 2.67 | Low | |
| Papayas | 10 | 2 | 8 | Medium | |
| Parsley | 6.33 | 3.3 | 3.03 | Low | |
| Parsnips | 17.99 | 5 | 12.99 | High | |
| Pattypan Squash | 3.35 | 1 | 2.35 | Low | Carb count is the average carb count for summer squash |
| Peaches | 10 | 1 | 9 | Medium | |
| Pears | 15 | 3 | 12 | High | |
| Pineapple | 13 | 1 | 12 | High | |
| Plums | 11 | 1 | 10 | High | |
| Pomegranates | 19 | 4 | 15 | High | |
| Prunes | 64 | 7 | 57 | High | |
| Pumpkin, Cooked | 5 | 1 | 4 | Low | |
| Radicchio | 4.48 | 1 | 3.48 | Low | |
| RADISH | 3.4 | 2 | 1.4 | Low | |
| Raisins | 79 | 4 | 75 | High | |
| Raspberries | 12 | 6 | 6 | Medium | |
| Red Bell Pepper | 6.03 | 2 | 4.03 | Low | |
| Red Cabbage | 7.37 | 2 | 5.37 | Medium | |
| Red Onion | 10.11 | 2 | 8.11 | Medium | |
| RHUBARB | 4.54 | 2 | 2.54 | Low | |
| Romaine Lettuce | 3 | 2 | 1 | Low | |
| Rosemary | 20.7 | 14.1 | 6.6 | Medium | 143 t. to make 100g |
| Rutabagas | 8.13 | 3 | 5.13 | Medium | |
| Scallions (Green Onions) | 7.34 | 3 | 4.34 | Low | Carb count includes bulb and green stems |
| Spaghetti Squash | 6.91 | 0 | 6.91 | Medium | |
| Spinach | 3.63 | 2 | 1.63 | Low | |
| Strawberries | 8 | 2 | 6 | Medium | |
| Summer Squash | 4.04 | 2 | 2.04 | Low | |
| Sweet Potatoes | 17.61 | 3 | 14.61 | High | |
| Tangerines | 13 | 2 | 11 | High | |
| Tarragon | 0 | ||||
| Thyme | 24.5 | 14 | 10.5 | High | 125 t. to make 100g |
| Tomatillo | 5.84 | 2 | 3.84 | Low | |
| TOMATOES | 4.64 | 1 | 3.64 | Low | |
| Turnip Greens | 7.43 | 3 | 4.43 | Low | |
| Turnips | 6.43 | 2 | 4.43 | Low | |
| Watercress | 1.29 | 0 | 1.29 | Low | |
| Watermelon | 8 | 0 | 8 | Medium | |
| Yellow Bell Pepper | 6.32 | 1 | 5.32 | Medium | |
| Zucchini | 3.35 | 1 | 2.35 | Low | Carb count includes skin |
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