Can I Eat Meat On Keto?

In this article, we are going to discuss and answer the question “Can I eat meat on keto?”. I also will discuss the different types of meat. I will provide a table to show the difference between the different types of meat. I will also add information regarding cured meat, organ meat, and dried meat for keto dieters.

Yes, you can eat meat on your keto diet. Meat in all its kinds is rich in protein and it has a low amount of carbs. This makes it the perfect staple for keto dieters out there.

The protein and different fat content in different meat types make it fulfilling. Meat provides vitamins and minerals that are essential for the body to function.

What are the different types of meat?

Meat is classified as either red or white meat. For example, beef is considered red meat, while fish is considered white meat. The twelve types of meats are the following:

Beef
Pork
Chicken
Lamb and mutton
Turkey
Venison
Duck
Wild boar
Bison
Goose
Rabbit
Pheasant

How are these meats different?

You can see the different carbs, protein, fat, and calories in each type of meat in this table.

Type of meat	Protein content	Carbs content	Calories in 100 grams	Total Fat content
Pork	16.9 grams	0 grams	263 calories	21 grams
Beef	17.2 grams	0 grams	254 calories	20 grams
Ground lamb meat	16.6 grams	0 grams	282 calories	23.4 grams
Chicken	17.4 grams	0 grams	143 calories	8.1 grams
Turkey	17.5 grams	0 grams	149 calories	8.3 grams
Venison	21.8 grams	0 grams	157 calories	7.1 grams
Duck	18.3 grams	0 grams	132 calories	5.9 grams
Wild boar	28.3 grams	0 grams	160 calories	4.4 grams
Bison	20.2 grams	0 grams	146 calories	7.2 grams
Goose	22.8 grams	0 grams	161 calories	7.1 grams
Rabbit	20 grams	0 grams	136 calories	5.5 grams
Pheasant	22.7 grams	0 grams	181 calories	9.3 grams

The common thing between all these twelve meats is that they all have zero grams of carbs.
.
Duck meat has the lowest calories compared to all of them.
The highest fat content is in ground lamb meat.
The highest protein content is in the wild boar.
Duck and wild boar meat are rich in protein, and low in calories and fat for those aiming to lose weight.

How about cured meat?

Cured meat is keto-approved. But you need to check the ingredients though. Some manufacturers add sugar when processing this meat.

Sugar is considered meat. So be careful before you buy any of them. They can be dry, cold, or hot smoked. It is made from bacon, fish, chicken, or beef. You can read more about it here.

What about dried meat products?

Beef jerky is one of the most known and famous dried meat products. One large piece weighing 20 grams contains 2.2 grams of carbs. In moderation it is keto-friendly.

This table shows 100 grams of beef jerky nutritional components.

Calories	410 kcal
Carbs	11 grams
Protein	33.2 grams
Total lips- fats	25.6 grams
Dietary fiber	1.8 grams
Sugar	9 grams
Calcium	20 milligrams
Iron	5.42 milligrams
Magnesium	51 milligrams
Phosphorous	407 milligrams
Potassium	597 milligrams
Sodium	1780 milligrams

Despite its high protein content, unfortunately, it has very high sodium content. So eating it in moderation is what you should do.

How about organ meat?

Organ meat is the most nutritious meat and it is a great source of vitamins and minerals. Generally, they are low in carbs according to the type of organ meat you are having. Some of the organ meats are:

Liver
Kidney
Spleen
Heart
Intestine
Tripe
Sweetbreads
Tongue
Blood sausage
Brain

Intestine, tongue, spleen, and kidneys have zero carbs content in them. Other organ meats have less than 3 grams of carbs in a 100 grams serving.

There is a concern about organ meat because they contain a high amount of saturated fat and cholesterol, especially beef liver.

Conclusion

In this article, we discussed and answered the question “Can I eat meat on keto?”. I also discussed the different types of meat. I provided a table to show the difference between the different types of meat. I also added information regarding cured meat, organ meat, and dried meat for keto dieters.