The ketogenic diet has gained a cult following because, unlike other diet regimes, it allows you to continue enjoying meat, whether pork, beef, lamb, or fish. In this sense, it’s less restricting than, say, the vegetarian or vegan diets that completely eliminate meat from your daily macros.
This has allowed keto dieters to indulge in savory steaks and lamb cuts while staying true to the rules of the ketogenic diet. But while the basics of it involve consuming more fat and less carbs, maintaining a clean keto diet also means choosing the best food options. However, there is a less strict version of the keto diet called dirty keto.
You might know to stay away from sweets and starchy vegetables when observing keto. But did you know you also need to watch what kind of meat you eat?
Why Should You Focus on Meat When on Keto?
The ketogenic diet is focused on triggering the body to enter the metabolic state of ketosis. This happens when the body does not receive enough glucose from carbohydrates to create energy, so it turns to fat, breaking it down to ketones for fuel. It’s all about substituting the body’s fuel source from carbs to fat, which in turn results in significant weight loss.
To help the body enter and stay in ketosis, the keto diet observes a strict daily macronutrient breakdown that is high-fat, moderate-protein, and low-carb. 70-80% of your daily calories should come from fat, 10-30% from protein, and 5-10% from carbohydrates.
For example, if you’re consuming 2,000 calories per day, you’ll need to consume 165 grams of fat, 75 grams of protein, and only 40 grams of carbs.
Meat is the primary source of fat that you can consume to meet your daily keto macros. It is rich in saturated and monosaturated fats, contains high-quality protein, and is a good source of B vitamins and other important minerals. More importantly, meat is naturally carb-free.
A lot of people think that the keto diet is all about consuming meat and meat alone. But eating too much meat that is processed, like sausages, smoked meat, bacon and hot dogs is definitely not good. These kind of meat contain gluten, preservatives and sugar, that will increase carb intake and kick body out of ketosis. Keto is all about balance. So, while meat is a staple in the ketogenic diet, you need to choose the right cuts to maintain a near-perfect macronutrient ratio and, therefore, help your body stay in ketosis to maximize weight loss and other health benefits.
How to Choose Meats on Keto
Generally, any type of meat fits into the keto diet regime, whether it’s beef, pork, lamb, fish, or other animal flesh. But certain types have more nutrients than others and can help you maintain a cleaner and healthier diet.
For keto, you should opt for plain and unprocessed meat. Grass-fed and pasture-raised animal meat is most recommended because they containhigher-quality fats and protein and can keep you full for longer. You should alsoput emphasis on fatty meats like pork belly, ribeye steak, T-bone steak, chicken thighs, or baby back ribs.
What Meats Should You Avoid on Keto?
When observing a keto diet, the meat that you consume should be plain and unprocessed. As much as possible, you should avoid meat options that contain starch, fillers, or added sugar — these can increase your carbohydrate intake and mess with your daily macros.
Cured meats, deli meats, breakfast meats, and meat with sauce or glaze are not recommended to eat on keto.
The Best Keto Meats
The best keto meats are those that are rich in fat and high-quality protein and contain essential nutrients that can supplement your healthy lifestyle. Here are some that fit perfectly into your keto diet.
Read Meats
Red meat is naturally carb-free, making it a staple in the ketogenic diet regime. It also contains high-quality protein, with a 10-gram serving containing about 20-25 grams of protein, depending on how lean the cut is. Red meat is also a source of micronutrients, including vitamin B12, zinc, potassium, niacin, and selenium.
There are plenty of types of red meat you can eat on a keto diet, including all cuts of steak, beef, lamb, mutton, and veal. The table below shows nutritional information for different types of red meat with a serving size of 85 grams (3 oz).
Red Meat | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
205 | 0g | Total Fat: 12g Saturated Fat: 4.8g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 5g | 23g | Vitamin D: 0.2mcg Calcium: 12mg Iron: 1.5mg Potassium: 285.6mg | |
163 | 0g | Total Fat: 7g Saturated Fat: 2.9g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 2.8g | 24g | Calcium: 17mg Iron: 1.5mg Potassium: 288.2mg | |
227 | 0g | Total Fat: 15g Saturated Fat: 5.7g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 6.1g | 22g | Vitamin D: 0.3mcg Calcium: 16mg Iron: 1.4mg Potassium: 279.7mg | |
264 | 0g | Total Fat: 19g Saturated Fat: 7.6g Polyunsaturated Fat: 0.7g Monounsaturated Fat: 8g | 22g | Calcium: 7.7mg Iron: 1.9mg Potassium: 300.9mg | |
246 | 0g | Total Fat: 16g Saturated Fat: 6.2g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 6.7g | 24g | Calcium: 14mg Iron: 2.1mg Potassium: 197.2mg | |
162 | 0g | Total Fat: 5.8g Saturated Fat: 2.4g Trans Fat: 0.3g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 3g | 28g | Vitamin D: 0.1mcg Calcium: 14mg Iron: 2.5mg Potassium: 271.2mg | |
231 | 0g | Total Fat: 15g Saturated Fat: 5.6g Trans Fat: 0.6g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 6.5g | 23.3g | Vitamin D: 0mcg Calcium: 24mg Iron: 2.4mg Potassium: 323.2mg | |
259 | 0g | Total Fat: 19g Saturated Fat: 8.5g Trans Fat: 1.2g Polyunsaturated Fat: 0.8g Monounsaturated Fat: 9.7g | 22g | Vitamin D: 0.1mcg Calcium: 12mg Iron: 2.3mg Potassium: 203.2mg | |
171 | 0g | Total Fat: 5.4g Saturated Fat: 1.9g Polyunsaturated Fat: 0.2g Monounsaturated Fat: 2.4g | 29g | Calcium: 27mg Iron: 3.3mg Potassium: 379.9mg | |
250 | 0g | Total Fat: 18g Saturated Fat: 7.5g Polyunsaturated Fat: 1.3g Monounsaturated Fat: 7.5g | 21g | Vitamin D: 0.1mcg Calcium: 14mg Iron: 1.6mg Potassium: 263.5mg | |
250 | 0g | Total Fat: 18g Saturated Fat: 7.5g Polyunsaturated Fat: 1.3g Monounsaturated Fat: 7.5g | 21g | Vitamin D: 0.1mcg Calcium: 14mg Iron: 1.6mg Potassium: 263.5mg | |
196 | 0g | Total Fat: 9.7g Saturated Fat: 3.6g Polyunsaturated Fat: 0.7g Monounsaturated Fat: 3.7g | 26g | Vitamin D: 0mcg Calcium: 19mg Iron: 1mg Potassium: 276.3mg |
Poultry
Similar to red meat, poultry contains low carbs but is rich in high-quality protein, B vitamins, and other important minerals. Among the best poultry options for a keto diet include chicken, duck, game hen, goose, and turkey.
Poultry | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
Skinless & Boneless Chicken Wings (1 wing = 21g) | 43 | 0g | Total Fat: 1.7g Saturated Fat: 0.5g Trans Fat: 0g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 0.6g | 6.4g | Vitamin D: 0mcg Calcium: 3.4mg Iron: 0.2mg Potassium: 44.1mg |
(1 thigh = 130g) | 278 | 0.1g | Total Fat: 18g Saturated Fat: 5.4g Trans Fat: 0.1g Polyunsaturated Fat: 4.3g Monounsaturated Fat: 8.3g | 31g | Vitamin D: 0.4mcg Calcium: 14mg Iron: 1.3mg Potassium: 330.2mg |
(1 drumstick = 91g) | 167 | 0g | Total Fat: 8.2g Saturated Fat: 2.2g Trans Fat: 0g Polyunsaturated Fat: 1.7g Monounsaturated Fat: 3.2g | 22g | Vitamin D: 0.1mcg Calcium: 11mg Iron: 1mg Potassium: 240.2mg |
(1 breast = 120g) | 198 | 0g | Total Fat: 4.3g Saturated Fat: 1.2g Polyunsaturated Fat: 0.9g Monounsaturated Fat: 1.5g | 37g | Vitamin D: 0.1mcg Calcium: 18mg Iron: 1.2mg Potassium: 307.2mg |
(1 cup, diced = 140g) | 472 | 0g | Total Fat: 40g Saturated Fat: 14g Polyunsaturated Fat: 5.1g Monounsaturated Fat: 18g | 27g | Vitamin D: 0.1mcg Calcium: 15mg Iron: 3.8mg Potassium: 285.6mg |
(1 whole bird = 257g) | 666 | 0g | Total Fat: 47g Saturated Fat: 13g Polyunsaturated Fat: 9.3g Monounsaturated Fat: 21g | 57g | Vitamin D: 0.3mcg Calcium: 33mg Iron: 2.3mg Potassium: 629.76mg |
(85g/ 3oz) | 259 | 0g | Total Fat: 19g Saturated Fat: 5.8g Polyunsaturated Fat: 2.1g Monounsaturated Fat: 8.7g | 21g | Vitamin D: 0.1mcg Calcium: 11mg Iron: 2.4mg Potassium: 279.7mg |
(84.8g/ 3oz) | 160.5 | 0.1g | Total Fat: 6.3g Saturated Fat: 1.8g Trans Fat: 0.1g Polyunsaturated Fat: 1.8g Monounsaturated Fat: 2.3g | 24g | Vitamin D: 0.3mcg Calcium: 12mg Iron: 0.9mg Potassium: 203.3mg |
Pork
Pork is high in fat and protein and low in carbohydrates, fitting perfectly into a ketogenic diet. Pork has a macronutrient ratio of 50% fat, 40% protein, and 5% carbs.
Keto dieters can feel free to indulge in pork options like baby back ribs, sugar-free bacon, plain ham, pork belly, pork rinds, sugar-free sausages, pork shoulder, and pork tenderloin.
Pork | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
(1 medium rib = 35g) | 102 | 0g | Total Fat: 7.5g Saturated Fat: 2.7g Trans Fat: 0.1g Polyunsaturated Fat: 1.2g Monounsaturated Fat: 3.3g | 8.1g | Vitamin D: 0.4mcg Calcium: 16mg Iron: 0.3mg Potassium: 84mg |
(1 slice = 11.7g) | 53.7 | 0.2g | Total Fat: 4g Saturated Fat: 1.4g Trans Fat: 0g Polyunsaturated Fat: 0.7g Monounsaturated Fat: 1.8g | 4g | Vitamin D: 0mcg Calcium: 1.3mg Iron: 0.1mg Potassium: 57.4mg |
(1 cup, diced = 134g) | 186 | 1.4g | Total Fat: 6.8g Saturated Fat: 1.3g Trans Fat: 0g Polyunsaturated Fat: 0.8g Monounsaturated Fat: 2.6g | 30g | Vitamin D: 1.1mcg Calcium: 5.4mg Iron: 1.1mg Potassium: 462.3mg |
(84g/ 3oz) | 249 | 0g | Total Fat: 18.3g Saturated Fat: 6.6g Trans Fat: 0.2g Polyunsaturated Fat: 3g Monounsaturated Fat: 7.8g | 19.5g | Vitamin D: 1mcg Calcium: 39mg Iron: 0.8mg Potassium: 204mg |
(14g / 0.5oz) | 77 | 0g | Total Fat: 4.5g Saturated Fat: 1.6g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 2.1g | 8.5g | Vitamin D: 0mcg Calcium: 4.3mg Iron: 0.1mg Potassium: 18mg |
(1 link, 4” long x 1 ⅛ diameter = 68g) | 210 | 0.6g | Total Fat: 19g Saturated Fat: 6.3g Trans Fat: 0.2g Polyunsaturated Fat: 2.5g Monounsaturated Fat: 7.6g | 8.1g | Vitamin D: 0.8mcg Calcium: 7.5mg Iron: 0.4mg Potassium: 328.4mg |
(1 cup, diced = 135g) | 394 | 0g | Total Fat: 29g Saturated Fat: 11g Polyunsaturated Fat: 2.8g Monounsaturated Fat: 13g | 31g | Vitamin D: 2mcg Calcium: 32mg Iron: 1.8mg Potassium: 444.2mg |
(85g/ 3oz) | 125 | 0g | Total Fat: 3.4g Saturated Fat: 1.2g Trans Fat: 0g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 1.3g | 22g | Vitamin D: 0.3mcg Calcium: 5.1mg Iron: 1mg Potassium: 356.1mg |
Seafood
Seafood meat is also a popular choice among keto dieters. Most contain extremely low or zero carbohydrates but are rich in healthy fats. Many fish varieties are also high in omega-3 fatty acids that promote heart health.
Among the best seafood options for the keto diet include cod, halibut, herring, mackerel, mahi-mahi, salmon, sardines, shellfish, snapper, tilapia, and tuna.
Seafood | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
(1 fillet = 180g) | 189 | 0g | Total Fat: 1.5g Saturated Fat: 0.3g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 0.2g | 41g | Vitamin D: 2.2mcg Calcium: 25mg Iron: 0.9mg Potassium: 439.2mg |
(85g/ 3oz) | 94 | 0g | Total Fat: 1.4g Saturated Fat: 0.3g Trans Fat: 0g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.5g | 19g | Vitamin D: 4.9mcg Calcium: 7.7mg Iron: 0.2mg Potassium: 448.8mg |
(1 fillet = 143g) | 290 | 0g | Total Fat: 17g Saturated Fat: 3.7g Polyunsaturated Fat: 3.9g Monounsaturated Fat: 6.8g | 33g | Vitamin D: 7.7mcg Calcium: 106mg Iron: 2mg Potassium: 599.2mg |
(1 fillet = 88g) | 231 | 0g | Total Fat: 16g Saturated Fat: 3.7g Polyunsaturated Fat: 3.8g Monounsaturated Fat: 6.2g | 21g | Calcium: 13mg Iron: 1.4mg Potassium: 352.9mg |
(1 fillet = 159g) | 173 | 0g | Total Fat: 1.4g Saturated Fat: 0.4g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.3g | 38g | Calcium: 30mg Iron: 2.3mg Potassium: 847.5mg |
(1 fillet = 227g) | 468 | 0g | Total Fat: 28g Saturated Fat: 5.4g Polyunsaturated Fat: 10g Monounsaturated Fat: 9.5g | 50g | Vitamin D: 30mcg Calcium: 34mg Iron: 0.8mg Potassium: 871.7mg |
(1 small, 2 ⅔” x ½” x ¼” = 12g) | 25 | 0g | Total Fat: 1.4g Saturated Fat: 0.2g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 0.5g | 3g | Vitamin D: 0.6mcg Calcium: 46mg Iron: 0.4mg Potassium: 47.6mg |
(1 cup, flaked = 118g) | 98 | 0g | Total Fat: 0.9g Saturated Fat: 0.2g Trans Fat: 0g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.2g | 21g | Vitamin D: 0mcg Calcium: 107mg Iron: 0.6mg Potassium: 305.6mg |
(85g/ 3oz) | 122 | 2.7g | Total Fat: 1.6g Saturated Fat: 0.3g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 0.3g | 22g | Calcium: 54mg Iron: 1.2mg Potassium: 176.8mg |
(1 fillet = 170g) | 218 | 0g | Total Fat: 2.9g Saturated Fat: 0.6g Polyunsaturated Fat: 1g Monounsaturated Fat: 0.6g | 45g | Calcium: 68mg Iron: 0.4mg Potassium: 887.4mg |
(1 medium fillet = 170g) | 218 | 0g | Total Fat: 4.5g Saturated Fat: 1.6g Polyunsaturated Fat: 1g Monounsaturated Fat: 1.6g | 44g | Vitamin D: 6.3mcg Calcium: 24mg Iron: 1.2mg Potassium: 646mg |
(85g/ 3oz) | 111 | 0g | Total Fat: 0.5g Saturated Fat: 0.2g Trans Fat: 0g Polyunsaturated Fat: 0.1g Monounsaturated Fat: 0.1g | 25g | Vitamin D: 1.7mcg Calcium: 3.4mg Iron: 0.8mg Potassium: 447.9mg |
Game & Specialty Meats
Game meats and specialty meats can also be eaten on a keto diet. These include bison, elk, organ meats, rabbits, pheasants, and venison, among others.
Game/ Specialty Meat | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
(1 patty = 87g) | 207 | 0g | Total Fat: 13g Saturated Fat: 5.6g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 5.1g | 21g | Calcium: 11mg Iron: 2.7mg Potassium: 296.79mg |
(85g/ 3oz) | 124 | 0g | Total Fat: 1.6g Saturated Fat: 0.6g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.4g | 26g | Calcium: 4.3mg Iron: 3.1mg Potassium: 278.8mg |
Liver | 73 | 0.4g | Total Fat: 2.9g Saturated Fat: 0.9g Trans Fat: 0g Polyunsaturated Fat: 0.9g Monounsaturated Fat: 0.6g | 11g | Vitamin D: 0mcg Calcium: 4.8mg Iron: 5.1mg Potassium: 115.7mg |
(85g/ 3oz) | 175 | 0g | Total Fat: 7.1g Saturated Fat: 2.1g Polyunsaturated Fat: 1.4g Monounsaturated Fat: 1.9g | 26g | Vitamin D: 0mcg Calcium: 17mg Iron: 2mg Potassium: 255mg |
(1 breast = 254g) | 608 | 0g | Total Fat: 30g Saturated Fat: 10g Polyunsaturated Fat: 3g Monounsaturated Fat: 14.2g | 82g | Vitamin D: 0.5mcg Calcium: 40mg Iron: 3.6mg Potassium: 688.3mg |
(85g/ 3oz) | 128 | 0g | Total Fat: 2g Saturated Fat: 1.1g Polyunsaturated Fat: 0.1g Monounsaturated Fat: 0.5g | 26g | Vitamin D: 0mcg Calcium: 5.1mg Iron: 3.5mg Potassium: 338.3mg |
Meat Snacks
Finding snacks to eat in between meals can be a challenge in the keto diet. If you ever need a quick fix to satiate your hunger to satisfy your cravings, try beef sticks, sugar-free jerky, or biltong.
Meat Snacks | Calories | Carbs | Fat | Protein | Vitamins & Minerals |
(1 stick = 23g) | 116 | 0.3g | Total Fat: 11g Saturated Fat: 4.1g Trans Fat: 0.4g Polyunsaturated Fat: 1g Monounsaturated Fat: 4.8g | 4.4g | Vitamin D: 0.3mcg Calcium: 4.4mg Iron: 0.3mg Potassium: 63mg |
(81g/ 3oz) | 270 | 14.7g | Total Fat: 8.1g Saturated Fat: 0.8g Trans Fat: 0.1g Polyunsaturated Fat: 1.4g Monounsaturated Fat: 5.4g | 36g | Vitamin D: 0mcg Calcium: 213mg Iron: 0.5mg Potassium: 225.5mg |
(84g/ 3oz) | 210 | 5.7g | Total Fat: 13.2g Saturated Fat: 5.4g Trans Fat: 0g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 5.7g | 16.8g | Vitamin D: 0.2mcg Calcium: 11.1mg Iron: 2.8mg Potassium: 304.6mg |
(84g/ 3oz) | 348 | 9.3g | Total Fat: 21.9g Saturated Fat: 9.3g Polyunsaturated Fat: 0.9g Monounsaturated Fat: 9.6g | 28.2g | Vitamin D: 0.3mcg Calcium: 17.1mg Iron: 4.5mg Potassium: 507.7mg |
(87g/ 3oz) | 393 | 1.4g | Total Fat: 29.4g Saturated Fat: 9.9g Trans Fat: 0.1g Polyunsaturated Fat: 5.1g Monounsaturated Fat: 12.9g | 28.5g | Vitamin D: 0.3mcg Calcium: 9.6mg Iron: 0.8mg Potassium: 419.3mg |
(84g/ 3oz) | 255 | 16.2g | Total Fat: 3.6g Saturated Fat: 0.8g Trans Fat: 0g Polyunsaturated Fat: 1.3g Monounsaturated Fat: 1g | 39g | Vitamin D: 4.2mcg Calcium: 135mg Iron: 1mg Potassium: 612.9mg |
(84g/ 3oz) | 240 | 15.3g | Total Fat: 2.3g Saturated Fat: 0.5g Trans Fat: 0g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 1.2g | 39g | Vitamin D: 0mcg Calcium: 240mg Iron: 0.6mg Potassium: 255.5mg |
(1 large piece = 20g) | 82 | 2.2g | Total Fat: 5.1g Saturated Fat: 2.2g Polyunsaturated Fat: 0.2g Monounsaturated Fat: 2.3g | 6.6g | Vitamin D: 0.1mcg Calcium: 4mg Iron: 1.1mg Potassium: 119.4mg |
Keto Meats: Frequently Asked Questions
Now that you know the best meats to consume on a keto diet, you’re well on your way to a healthier and more effective eating regime. Here are a couple more things you might want to know.
How Much Meat Can You Eat on a Keto Diet?
How much meat you can eat on a keto diet depends on your personal macronutrient breakdown. The keto diet requires that 70-80% of your daily calories come from fat and 10-30% from protein.
How many grams you should consume exactly will depend on your daily caloric intake. We recommend using a keto macro calculator to help you determine the ideal meat consumption for you.
Can You Eat Too Much Meat On Keto?
It is possible to eat too much meat on a keto, but that won’t affect your diet. The standard macro breakdown limits your protein consumption to 10-30%. If you consume too much, you risk triggering gluconeogenesis, where the amino acids in protein convert into glucose. This, though, doesn’t defeat the purpose of your keto diet since not enough glucose is created to kick you out of ketosis.
Are Any Meats Not Keto Friendly?
There are meats that are not keto-friendly, such as processed meats, cured meats, and meats that contain sugar and fillers. These can increase your carbohydrate intake beyond the required 5-10% of your daily calories.
Summary
When following the ketogenic diet, your choice of meat is crucial to maintaining the right macronutrient balance and staying in ketosis. Opt for unprocessed, high-quality meats like grass-fed beef, fatty cuts of pork, poultry, seafood, and game meats. Avoid processed and sugary options, and remember that balance is key to maximizing the benefits of the keto diet. Happy and healthy keto eating!
