Diet guide

Updated 8 February 2026

Keto grocery list for Australian supermarkets

A practical keto shopping list for Australian supermarkets. Real prices, budget tips, and where to find keto staples cheapest.

What keto actually costs

Keto runs $100-140 per week for one person at Australian supermarkets. That's higher than standard eating (usually $80-100), but here's the twist: when you stop buying bread, pasta, rice, cereal, and juice, you claw back $10-15 of that. Real keto cost is closer to $85-125 depending on your meat choices.

The expensive trap is buying branded keto products: protein bars ($5-8 each), keto bread ($6-7 a loaf), "low carb" snacks ($4-6 per box). These are 3-5 times the cost of real food. Skip them. Eggs, cheese, nuts, and avocados are cheaper.

Keto staples and prices (May 2026)

Here's what lands in a real keto trolley and what you'll pay:

• Eggs: $3-5 per dozen. ALDI is cheapest ($3.50-4). Buy in bulk.
• Butter: $4-6 per 500g block. Woolworths/Coles own-brand saves $1.
• Olive oil: $8-15 per litre. Coles/Woolworths branded is fine. No need for $20 premium stuff.
• Coconut oil: $8-12 per jar (400ml). ALDI has it cheaper than others.
• Avocados: $1.50-3 each depending on season and ripeness. Harris Farm usually best quality.
• Cheese block (cheddar, tasty): $6-10 per 400g. Buy block and slice or shred yourself. Pre-shredded costs 30% more.
• Cream cheese: $4-6 per 250g. Use for fat bombs, coffee, cheesecake.
• Bacon: $7-10 per 200-250g pack. Coles Finest is good value.
• Chicken thighs (skin on): $4-6 per kg. Cheaper than breast, more flavour, same protein.
• Beef mince: $7-12 per kg depending on fat content. 15-20% fat is keto-friendly and cheaper.
• Salmon (fresh or canned): $12-18 per fillet or $3-4 per can. Canned is budget-friendly.
• Almonds: $12-18 per 500g bag. Macadamias are pricier ($20+) but Australian and worth it as a treat.
• Dark chocolate (85%+): $4-7 per bar. Lindt, Whittaker's, or supermarket own-brand all work.

Low carb vegetables that fit the budget

You don't need to buy expensive specialty keto veg. Standard supermarket produce works fine:

• Spinach: $2-3 per bunch (fresh) or $2-2.50 per 400g frozen.
• Zucchini: $0.80-1.50 each.
• Broccoli: $2-3 per head.
• Cauliflower: $2.50-4 per head. Frozen rice ($2-3 per 500g bag) saves time.
• Capsicum: $1-2 each.
• Mushrooms: $3-5 per 200g pack.
• Asparagus: $4-6 per bunch (seasonal). Broccoli is cheaper year-round.

Frozen veg is just as nutritious as fresh and often cheaper. A $2.50 bag of frozen cauliflower rice beats buying fresh cauli and a spiraliser.

A budget keto week: $60-70 on food

This is what one person could eat for $8-10 per day:

Breakfast: 3 eggs + 2 bacon slices + spinach. Cost: $1.50.

Lunch: Tinned tuna + avocado + spinach + olive oil dressing. Cost: $3.

Dinner: Chicken thighs ($5/kg, 200g serve = $1) + roasted zucchini and broccoli ($1.50) + butter ($0.50). Cost: $3.

Snack: Almonds (handful) or cheese. Cost: $1.

Daily total: $8.50. Weekly: $60.

This doesn't include coffees, water, or condiments. Add $10-15 for salt, spices, and occasionally upgrading to better cuts of meat or salmon.

Where to shop for keto

ALDI: Cheapest eggs, butter, cheese, frozen vegetables, oils. No frills but good value. Go here first.

Coles or Woolworths: Wider meat selection (more cuts of beef, chicken varieties, seafood). Own-brand items often match ALDI prices. Weekly specials can save $3-5 on meat.

Harris Farm: Best quality avocados, produce, and sometimes competitive on meat. Good if you're near one. Often pricier on packaged items.

Your local butcher: Can be competitive on bulk mince or chicken if you're buying for the week. Call ahead for prices.

The hidden savings

When calculating keto cost, account for what you stop buying:

• Bread, rolls, wraps: typically $4-8/week gone.
• Pasta, rice, grains: $3-5/week.
• Cereal, granola: $3-4/week.
• Juice, soft drink, sports drinks: $5-10/week.
• Biscuits, crackers, snack foods: $5-8/week.

That's $20-35 per week you're no longer spending. So a keto grocery bill of $100 is actually net $65-80 after removing what you'd normally buy. Keto isn't as expensive as it looks.

Common expensive mistakes

Buying "keto" branded products: A $7 keto protein bar has the same calories as a $1 egg. Skip the branding.

Buying MCT oil and exogenous ketones: They're optional supplements that cost $20-40/month. Butter is cheaper and does the same job.

Buying pre-shredded cheese: 30-40% more expensive than buying block and shredding yourself. Takes 2 minutes.

Buying chicken breast over thighs: Thighs are $2-3/kg cheaper and have more flavour. Same protein.

Buying grass-fed or premium meat exclusively: Good for nutrition if you can afford it, but ALDI chicken thighs will get you to ketosis just fine.

Budget keto shopping list (copy and adjust)

Print or screenshot this for your next shop:

• Eggs (2 dozen): $7
• Butter (500g): $5
• Olive oil (litre): $10
• Cheese block (400g): $8
• Bacon (250g): $8
• Chicken thighs (2kg): $12
• Beef mince (1kg): $10
• Salmon (2 fillets or 2 cans): $8
• Avocados (4): $6
• Spinach (frozen, 400g): $2.50
• Broccoli (1 head): $2.50
• Cauliflower (1 head or frozen rice): $3
• Zucchini (3): $3
• Almonds (500g): $15
• Dark chocolate 85%+ (1 bar): $5

Total: $103.50 for the week. Mix and match based on what's on special.

Track prices and deals with Pinch

Keto is repetitive: you'll buy the same eggs, butter, and chicken every week. Use Pinch to:

• See 52 weeks of price history on each item. Butter might be $4.50 at ALDI next week.
• Compare prices across Coles, Woolworths, ALDI, and Harris Farm before you shop.
• Spot when your regular items go on special. Save $2-3 per week adds up.
• Plan meals around what's cheapest that week, not what's most trendy.