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.
Can I eat meat on keto?
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:
- Lamb and mutton
- Wild boar
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.
|Total lips- fats||25.6 grams|
|Dietary fiber||1.8 grams|
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:
- Blood sausage
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.
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.
A Guide To Organ Meats (and a List of 10 Varieties) – Nutrition Advance
Is Beef Jerky Healthy? A Complete Guide – Nutrition Advance
12 Types of Meat and Their Benefits (Includes Full Nutrition Facts) (nutritionadvance.com)