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.

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:

  • 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 meatProtein contentCarbs content Calories in 100 gramsTotal Fat content 
Pork 16.9 grams0 grams263 calories21 grams
Beef 17.2 grams 0 grams 254 calories20 grams
Ground lamb meat 16.6  grams0 grams 282 calories23.4 grams
Chicken 17.4 grams 0 grams 143 calories8.1 grams
Turkey 17.5 grams 0 grams 149 calories8.3 grams
Venison 21.8 grams0 grams 157 calories 7.1 grams 
Duck 18.3 grams0 grams 132 calories5.9 grams 
Wild boar28.3 grams 0 grams 160 calories 4.4 grams
Bison 20.2 grams0 grams 146 calories 7.2 grams 
Goose 22.8 grams0 grams 161 calories7.1 grams
Rabbit 20 grams0 grams 136 calories5.5 grams
Pheasant 22.7 grams0 grams 181 calories9.3 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- fats25.6 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.

References

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)

FoodData Central (usda.gov)

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.