Keto Diet: High-Protein Foods To Eat

A keto diet is a low-carb, high-fat diet that can be beneficial for weight loss and blood sugar control. It typically limits carbs to 20-50 grams per day. While on a keto diet, it is important to eat foods that are high in protein and low in carbs. This can include animal proteins such as fish, shellfish, meat, and poultry, as well as dairy products like cheese, yogurt, and cottage cheese. Eggs are also a great option, as they are high in protein and very low in carbs. For plant-based proteins, tofu, hemp seeds, and pumpkin seeds are good choices.

Keto Foods High in Protein

Meat and poultry

One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet. It may be best to choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Beef

Choosing high-protein animal products like beef might be smart if building muscle is your goal. Research indicates that animal proteins have higher amounts of leucine, which triggers muscle protein synthesis (aka muscle growth). Beef is also rich in important nutrients, such as iron, zinc, and B vitamins. Plus, grass-fed varieties can help bump up your intake of healthy fats, including omega-3s. Add ground beef to taco bowls, stews, and skillets, or fire up the grill and enjoy a hearty burger or steak.

Chicken

Although chicken breasts may be lower in fat, chicken thighs have the same amount of protein and lots of flavour. Chicken is one of the most popular protein sources and is versatile, rich in protein, vitamins, and minerals, and contains zero carbohydrates. Chicken breast is a staple in many low-carb diets and can be used to increase the protein content of dishes like salads, soups, stir-fries, and more.

Turkey

Low in carbs yet loaded with protein and other nutrients such as selenium and vitamin B, turkey is a solid option on a ketogenic diet. Much like other types of poultry, it’s super versatile and can be added to everything from skillets and stir-fries to salads, wraps, enchiladas, and casseroles. However, it is recommended to avoid breaded or heavily processed varieties, which can significantly increase the amount of carbs and calories in your meal.

Dairy products

Butter

Butter is an ideal source of fat on the keto diet. It has zero carbohydrates and about 11 grams of fat per tablespoon. Grass-fed butter is recommended as it is higher in omega-3 fatty acids, which are essential for your body and brain.

Hard and Soft Cheeses

Cheese is a great source of protein and is generally low in carbohydrates. Harder cheeses like Parmesan, Swiss, cheddar, and provolone have fewer carbs than soft cheeses. For example, Parmesan has less than a gram of carbohydrates per tablespoon, while Brie cheese has less than a gram of carbs per ounce. Semi-hard cheeses like Swiss and mozzarella are also keto-friendly.

Cream

Cream is another dairy product that is keto-friendly. It is made by skimming the fat off the top of milk and has about 3 grams of carbohydrates per 100 grams. However, it is important to consume it in moderation as it is high in calories and saturated fat.

Cottage Cheese, Sour Cream, and Greek Yogurt

These three dairy products have a similar carbohydrate content of about 11 grams of carbs per cup. They are good options for keto, but it is important to keep the portion size in mind to stay within your carb limit.

Milk

Milk is not the best option for keto as it has a high carbohydrate content. Whole milk has 12 grams of carbs per cup, while low-fat and skim milk have even more.

Other Dairy Options

Other dairy products that can be included in a keto diet in moderation are cream cheese, ricotta cheese, and unsweetened plant-based milk like soy, almond, and coconut milk.

Eggs

It is important to eat whole eggs, rather than just egg whites, as most of an egg's nutrients are found in the yolk. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants, so you can feel good about including an egg in your daily diet.

There are many ways to include eggs in your diet. Hard-boiled eggs have become a suitable grab-and-go snack, while a fried egg sits perfectly atop a veggie bowl. You can also make egg cups, which are great because you can customize the combinations to your liking, such as ham and cheese or veggie. For those who enjoy a little spice, you can kick things up a notch with spicy keto eggs, which add chilli and cilantro to traditional scrambled eggs.

Seafood

Salmon

Salmon is an excellent choice for keto as it has no carbs and is rich in omega-3 fatty acids, B vitamins, vitamin D, and selenium. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and no carbs. Salmon is also a good source of potassium and magnesium, which are important for keto. It is a versatile fish that can be grilled, broiled, or baked.

Tuna

Tuna is a versatile fish with a rich flavour. It is packed with essential nutrients like selenium, vitamin B12, and vitamin D, along with fatty acids. It is widely available all over the world, either canned, frozen, or fresh. A 100g serving of raw yellowfin tuna has 108 calories, 0 carbs, 0.9 grams of fat, and 23.4 grams of protein, while the bluefin variety is fattier and more flavourful. Tuna steaks can be grilled, pan-fried, or broiled.

Mahi-Mahi

Mahi-mahi is a delicious white fish with a mild, sweet flavour. It is low in fat but high in protein, with 19-24 grams per 100-gram serving. It is an excellent source of omega-3 fatty acids and B vitamins. Mahi-mahi can be grilled, baked, or pan-fried and pairs well with a variety of recipes that call for white fish.

Mackerel

Mackerel is a fattier type of fish that is packed with omega-3s and other nutrients, including vitamin D, magnesium, potassium, and B-complex vitamins. It has a milder flavour than salmon and pairs well with citrus marinades and fresh herbs. Mackerel can be grilled, broiled, or pan-fried.

Oysters

Oysters are surprisingly nutritious, containing omega-3 fatty acids, zinc, copper, and vitamin B12. They can be enjoyed cooked or raw. While oysters do contain some carbs, the amount is low enough to fit into your keto macros.

Shrimp and Bay Scallops

Shrimp and bay scallops are small, tender shellfish that are low in fat but high in protein. They pair well with creamy, buttery sauces that are perfect for a keto meal. A 100-gram serving of shrimp provides 13 grams of protein. However, it's important to note that shrimp have a higher cholesterol level (125mg).

Nuts and seeds

Flax Seeds

Flax seeds are a good source of soluble and insoluble fibre, which can help improve digestive health. They are also high in fat and low in net carbs, making them a very keto-friendly option. Flax seeds can be added to keto shakes or smoothies, or used as an egg replacement in baked goods.

Hemp Seeds

Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also a good source of various minerals, including potassium, magnesium, calcium, and iron. Hemp seeds can be used as a salad topping or added to protein shakes. They can also be used as a substitute for oatmeal or grits.

Pumpkin Seeds

Pumpkin seeds are an excellent source of protein, providing nine grams per 1/4 cup serving. They are also rich in zinc, an essential mineral that supports immunity, protein synthesis, and wound healing. Pumpkin seeds can be enjoyed raw or toasted as a snack, or added to salads or keto-friendly baked goods.

Pecans

Pecans are low in net carbs and have an excellent nutrient profile for keto. They are high in healthy fats and may help reduce insulin levels, which is beneficial for weight loss. Pecans can be enjoyed as a snack or used as a crunchy crust for fish or chicken.

Brazil Nuts

Brazil nuts are an excellent source of selenium, a mineral needed for thyroid health, reproduction, DNA synthesis, and protection against various diseases. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium. However, due to their high selenium content, it's best to limit consumption to one to three nuts per day.

Chia Seeds

Chia seeds are packed with healthy fibre and omega-3 fats. They have been linked to reduced inflammation and improved heart health. Chia seeds can be used to make chia pudding by soaking them in liquid, or they can be added to smoothies, protein shakes, or keto crackers.

Frequently asked questions