Keto Foods Lacking In Protein: What You Should Know

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While on keto, it is important to consume adequate protein to prevent muscle loss, promote growth and repair of the body, and maintain good health. However, not all protein-rich foods are suitable for a keto diet. This is because the keto diet restricts carbohydrate intake, and some protein sources, such as legumes and dairy, are also high in carbohydrates.

So, what keto foods don't have protein? Let's explore the options and considerations for those following a keto diet.

Seafood and fish

Salmon

Salmon is an extremely versatile fish that can be grilled, broiled, or baked. A 3.5-oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat (including healthy Omega-3), and absolutely no carbs. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. An easy option is to simply brush the filet with olive oil and sprinkle it with salt and pepper.

Mahi-Mahi

Mahi-Mahi has a sweet, mild flavour and a firm, smooth texture that can be baked, broiled, or grilled. A 100-gram serving of Mahi-Mahi has 19 grams of protein and no carbs, but it is slightly less fatty than other fish with just under 1 gram of fat. Mahi-Mahi can be dressed up or kept simple, such as with a light lemon and garlic sauce.

Flounder

Flounder is a leaner fish, especially when compared to salmon, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a light and flaky texture with a delicate, almost sweet taste. This is a great option for people who do not prefer a "fishy" taste but still want the health benefits of seafood.

Bay Scallops & Shrimp

Bay scallops are another light lunch or dinner option, packing 19 grams of protein into a 100-gram serving. Shrimp is similar, providing 13 grams of protein, but with less of the healthy fats found in other seafood options. One thing to be aware of with shrimp is their higher cholesterol level (125mg). It may be wise to add some variety to your seafood meals.

Tuna, Anchovies, and Mackerel

Tuna, anchovies, and mackerel are also great sources of high-quality proteins, vitamins (D), essential fatty acids (omega-3), and are generally considered very healthy. They are delicious and perfect for creating excellent low-carb or keto dishes.

White Fish

When choosing white fish for keto-friendly battered fish, look for a firm, white-fleshed fish with no skin or bones that is no thicker than 1.5 cm/3/4 in. Some recommended options include Ling, Perch, Flathead, or Whiting for Australians, and Alaskan Pollock, Tilapia, Catfish, or Cod for Americans.

In addition to the above options, other types of seafood and fish that are commonly consumed on a keto diet include crab, octopus, sardines, and albacore tuna.

Lean meats

When shopping for lean meats, opt for cuts with no visible fat and only a few grams of fat per serving. This will help minimise your saturated fat intake and support your weight management goals.

Skinless Poultry

Skinless chicken, turkey, and Cornish hens are very lean options. A 2- to 3-ounce serving of skinless poultry contains less than 3 grams of fat. Broil, bake, or grill these cuts and serve them with green salads or non-starchy vegetables like broccoli, cauliflower, and asparagus to create a low-carb, keto-friendly meal.

Beef

Beef cuts with "round" or "loin" in the name, such as tenderloin, top loin, sirloin tip, and ground round, tend to be leaner options. Always choose beef that is between 90 to 95 percent lean to keep your fat intake low.

Pork and Lamb

When it comes to pork and lamb, look for cuts with "loin" in their name, such as pork centre loin, pork tenderloin, or lamb tenderloin. These cuts typically contain less than 3 grams of fat per serving. Most pork and lamb cuts have visible fat, which you can trim off with a sharp knife.

Preparation Tips

To keep the fat content of your lean meats low, it is best to steam, grill, poach, bake, or broil them. Sautéing or frying lean meats in oil, even healthy oils like olive or coconut oil, can dramatically increase the fat content. Avoid battering or adding creamy sauces to your lean meats. Instead, lightly season them with herbs like rosemary, sage, or thyme to enhance their flavour while keeping the fat and carb content low.

Remember, the goal of a ketogenic diet is to keep your carbohydrate intake low and get most of your calories from fat, with moderate protein intake. So, while lean meats are a great source of protein, don't forget to include other high-fat foods in your diet, such as dairy, plant-based foods, and healthy oils like olive oil and avocado oil.

High-fat dairy

Dairy products are generally a good fit for a keto diet, but it's important to choose the right ones.

Butter and ghee are essentially carb-free, with only trace amounts of lactose and whey protein. They are also rich in fat, which is one of the three macronutrients that make up the keto diet. Butter and ghee are also highly versatile and can be used in cooking or added to coffee or tea.

Cheese is another excellent choice for keto dieters, as most varieties are very low in carbs and high in fat. Hard and semi-hard cheeses, like cheddar, Swiss, and Parmesan, are the best options as they contain very little lactose. Soft cheeses like brie and Camembert are also keto-friendly, with only 0.5 grams of net carbs per 100 grams. Other soft cheeses, such as mascarpone and crème fraîche, add creaminess and flavour to dishes for very few carbs.

Cream is another keto-friendly dairy product, with about 3 grams of carbs per 100 grams. However, it's important to consume it in moderation as it is high in saturated fat.

Greek yogurt is a great option for those following a keto diet. It is lower in carbs and thicker than regular yogurt due to the straining process that removes much of the whey. It also contains protein and calcium, making it a nutritious choice.

When choosing dairy products for a keto diet, it's important to read labels and be mindful of the sugar content, as added sugar can quickly increase the carb count. Additionally, some people may find that dairy triggers cravings or causes acne or digestive issues, so it's important to listen to your body and adjust your intake accordingly.

Nuts and seeds

Pecans

Pecans are tree nuts with a great nutritional profile for keto. They are a high-fat, keto-friendly nut that may help reduce levels of insulin. In fact, a 1-month study in 26 adults found that those who ate around 1.5 ounces of pecans per day experienced reductions in insulin levels and improved insulin sensitivity.

Brazil Nuts

Brazil nuts are a type of tree nut grown in South America. They are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. One single Brazil nut provides more than 100% of your daily selenium needs. However, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day.

Chia Seeds

Chia seeds are tiny, firm, black or white seeds that are packed with healthy fibre and omega-3 fats. With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties. A 6-month study in 77 people found that those who consumed about 1 ounce of chia seeds per day experienced greater reductions in the inflammatory marker C-reactive protein (CRP) and more weight loss than a control group.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels. For instance, a 4-week study in 17 men found that those who consumed 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in heart-protective HDL (good) cholesterol.

Flax Seeds

Flax seeds are full of fibre and omega-3 fats. These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health. In a 6-month study of more than 100 people, those with high blood pressure who ate about 1 ounce of flaxseed meal daily experienced significant reductions in total blood pressure levels compared to a control group.

Walnuts

Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. A 6-month study in 100 people showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL (bad) cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. What’s more, they’re high in linoleic acid, a type of fat that has been shown to potentially protect against Alzheimer’s and other neurodegenerative diseases in animal studies.

Vegetables

The best keto vegetables tend to grow above ground. Vegetables that grow underground—root veggies—are usually highest in starch and therefore carbs.

• Avocado (technically a fruit): 2g
• Brussels sprouts: 5g
• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Kale
• Broccoli
• Asparagus
• Lettuce
• Cabbage
• Bok Choy
• Swiss chard
• Collard greens
• Mustard greens
• Arugula
• Escarole
• Frisee

When it comes to vegetables to avoid on keto, starchy veggies and those with a high sugar content are off the menu. These include:

• Potatoes
• Sweet potatoes
• Onions (in large amounts)
• Peas
• Corn
• Beets
• Butternut squash
• Acorn squash

Frequently asked questions