Can I eat fish on keto?

In this article I will answer the question “can I eat fish on keto?”, as well as fish types and their nutritional components.

Can I eat fish on keto?

Yes, you can eat fish while following a keto diet. Fish is rich in omega-3 fatty acids which support a healthy heart, brain, and cell function. Fish has 0 grams of carbs while being rich in protein. 

What are the nutritional components of fish?

The nutritional facts per 100 grams of fish are the following:

  • Calories 128 calories
  • Carbs 0 grams
  • Protein 26.2 grams
  • Fat 2.65 grams
  • Cholesterol 57 milligram
  • Sodium 56 milligram
  • Fiber 0 grams
  • Sugar 0 grams

Which fish is the best for the keto diet?

Generally, most seafood is considered keto friendly. Yet some kinds of fish differ in the content of vitamins and minerals. However, breaded fish would contain carbs that would put your body out of ketosis. We will look at some kinds of fish with their nutritional components. Some of which are: salmon, shrimp, tuna, anchovies, sardines, and trout.

What are the nutritional components of Salmon?

The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild salmon.

  • Calories: 121
  • Fat: 5.4 grams
  • Sodium: 37.4 milligrams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugars: 0 grams
  • Protein: 17 grams

One of the best fish choices for keto is salmon. They are very beneficial for heart health, reduce triglyceride levels, lower blood pressure, and raise HDL levels, which is good cholesterol. 

Wild salmon is better than farm-grown salmon for their omega 3 levels. Wild salmon is higher in omega 3 and more nutritious compared to canned farmed salmon. 

What are the nutritional components of Shrimp?

Here’s an overview of the nutritional components in a 3-ounce (85-gram) serving of shrimp :

  • Calories: 84.2
  • Carbs 0 grams
  • Protein: 20.4 grams
  • Iron: 0.433 milligrams
  • Phosphorus: 201 milligrams
  • Potassium: 220 milligrams
  • Zinc: 1.39 milligrams
  • Magnesium: 33.2 milligrams
  • Sodium: 94.4 milligrams

Shrimps are easy to cook and make a great addition to fast meals and snacks. They are rich in protein, fat, omega 3, and vitamins and minerals. A good addition is the low carbs content in them. But be careful of hidden carbs in breaded shrimps for they might have sugars in them.

What is the nutritional component of Shrimp?

Tuna is a great source of iron, vitamin B6, potassium, selenium, and iodine

A 4-ounce serving of white tuna contains:

  • Calories: 145
  • Protein: 26.77 grams
  • Fat: 3.37 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

What are the nutritional components of anchovies?

A three-ounce serving of anchovies contains:

  • Calories: 111
  • Protein: 17 grams
  • Fat: 4 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar:0 grams

Anchovies are also an excellent source of omega-3, niacin, vitamin B12, calcium, selenium, vitamin A, vitamin D, and potassium.  

Anchovies bring a great variety to your keto diet by adding to so many dishes and salads.

Anchovies are either packed in oil or salt, but it is better to go with those packed with water to decrease your salt consumption. 

What are the nutritional components of Sardines?

The nutritional components of 5 small sardines with bones (12g) canned in oil (drained):

  • Calories: 125
  • Fat: 7 grams
  • Sodium: 184 milligrams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugars: 0 grams
  • Protein: 14.8 grams

Sardines are high in omega-3 fatty acids that have been linked to so many health benefits. Some of which are anti-inflammatory and improve heart health.

What are the nutritional components of Trout?

A 3-ounce serving of wild, raw rainbow trout contains:

  • Calories: 103
  • Fat: 2.94 grams
  • Sodium: 41 milligram
  • Carbohydrates: 0 grams.
  • Fiber: 0 grams
  • Sugars: 0 grams.
  • Protein: 17.4 grams

What is the bottom line?

The bottom line is that fish can be chosen while on the keto diet. There are many kinds of fish that you can choose from that I showed in this article. 

Conclusion 

In this article I answered the question “can I eat fish on keto?”, as well as fish types and their nutritional components.

References

Is Fish Keto: The Complete Guide on Fish for the Ketogenic Diet (carmelapop.com)

Is Shrimp Good for You? Nutrition, Calories & More (healthline.com)

Tuna Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)

Is Fish Keto: The Complete Guide on Fish for the Ketogenic Diet (carmelapop.com)

Anchovies: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.