The Best Keto Meats: Fats, Protein, Carbs, AND Recipes
Keto is not just about eating as much meat as possible! You want to make sure you’re eating the best kind of meat to make sure you’re meeting your health and lifestyle goals.
Below, we’ve put together a handy table of the best types of meat for a Keto diet. We’ve listed the protein, fat, and calories for popular cooked and deli meats. If you want a little more on different spin on keto using protein, listen in!
But don’t forget to eat lots of Keto vegetables along with your Keto meats!
All the nutritional data is for cooked meats and deli meats per 100 grams and comes from the USDA National Nutrient Database for Standard Reference Release 28.
| Cooked & Deli Meats, 100g | Calories in 100g | Total Fat in 100g | Total Protein in 100g |
|---|---|---|---|
| Bacon | 898 | 99.5 | 0.07 |
| Beef, ground (85/15) | 256 | 15.3 | 27.72 |
|
Beef, Flank Steak |
192 | 8.23 | 27.66 |
|
Bison, ground |
179 | 8.62 | 25.45 |
| Chicken, with skin | 223 | 13.39 | 23.97 |
| Deer | 158 | 3.19 | 30.21 |
| Duck, with skin | 337 | 28.35 | 18.99 |
| Elk | 146 | 1.9 | 30.19 |
| Goat | 143 | 3.03 | 27.1 |
| Goose, with skin | 305 | 21.92 | 25.16 |
| Ham, Deli meat | 107 | 4.04 | 16.85 |
| Hot Dogs, pork | 269 | 23.68 | 12.81 |
| Lamb | 202 | 9.76 | 26.59 |
| Lamb, ground | 283 | 19.65 | 24.75 |
|
Mutton (Sheep) |
234 | 11.09 | 33.43 |
| Pheasant | 239 | 12.1 | 32.4 |
| Pepperoni | 504 | 46.28 | 19.25 |
| Pork | 143 | 3.51 | 26.17 |
| Prosciutto | 898 | 99.5 | 0.07 |
| Quail | 227 | 14.1 | 25.1 |
| Rabbit | 197 | 8.05 | 29.06 |
| Salami | 407 | 33.72 | 22.58 |
| Sausage, Polish | 326 | 28.72 | 14.1 |
| Sausage, Breakfast | 320 | 28.73 | 12 |
| Turkey | 189 | 7.39 | 28.55 |
| Turkey, ground | 258 | 17.45 | 25.11 |
| Turkey, Deli meat | 106 | 3.77 | 14.81 |
| Veal | 521 | 53.35 | 9.4 |
| Wild Boar | 160 | 4.38 | 28.3 |
Protein on Keto: Don’t Eat Too Much and Don’t Eat Too Little
When you’re on a Keto diet, protein can be a little like Goldilocks and the Three Bears. You don’t want too much and you definitely don’t want too little.
Eating too little protein can mean you lose too much muscle when you lose weight on Keto. But eating too much isn’t good either. According to Sports Nutritionist Rudy Mawer, CISSN:
“Protein should be moderate, as a very high intake can spike insulin levels and lower ketones.”
Below are some good guidelines to follow when determining how much total daily protein you need on Keto.
Use This To Figure Out How Much Protein You Need On Keto
The easiest way is to use our Keto macros calculator here to figure out how much protein you need on Keto.
Or, if you want to do the math yourself…here’s how you can calculate your Keto protein macros.
- Figure out your body fat percentage.
- Multiply your body fat percentage by your weight. This gives the amount of your fat.
- Your lean body mass = Your weight – Your fat amount (from above).
- The amount of protein you should eat = 0.8 * Your lean body mass (in lbs)
What does that amount of protein look like in meat?
For most of us, when you do these calculations, we should eat around 90-120 g of protein per day.
So this is 1.5 chicken breasts or two 6-8-oz steaks per day.
Items like chicken or duck skin are ideal on Keto, so try to watch out for skin-on cuts when shopping for meat at the grocery store or butcher. Fatty cuts of beef are also great options, like filet mignon, porterhouse, or even a T-bone steak.
For pork, we recommend pork belly, ham hock, or baby back ribs, all options naturally high in fat. Fattier cuts of meat also contain more nutrients as much of the vitamins are stored in the fat.
Carefully selected meat can be a great way to get the fat you need in your keto diet.
According to Nutrition and Health Coach Christina Oman:
“My advice to someone starting keto is always to eat lots of dietary fat. As much as possible.” Then after your body is used to burning fat for fuel you can dial back your dietary fat intake and body fat can become your primary fuel source.”
Where To Buy High-Quality Keto Meats
You can find some fantastic meats at your local butchers or fishmongers. Strike up a conversation with them and find out where they source their meats from.
There are also various websites that will ship you grass-fed beef, free-range chicken, wild-caught fish, and sugar-free bacon! Here are 2 of our favorite websites for buying quality Keto meats:
Keto Recipes Using Various Types of Meats
Keto Beef Teriyaki Recipe with Sesame and Kale
– Keto Summit
Ingredients: gluten-free tamari sauce or coconut aminos, applesauce, garlic, fresh ginger, beef sirloin steaks, sesame seeds, sesame oil, avocado oil, white button mushrooms, curly kale, salt, pepper.
Toasted sesame seeds really makes this dish sing! With a healthy but hearty stir fry sauce, kale, and sirloin steak, this is an easy but class weeknight meal, certain to satisfy!
Keto Seared Duck Breast with Orange Sauce Recipe
– Keto Summit
Ingredients: duck breasts, salt, pepper, olive oil, onion, orange, star anise, arrowroot flour, chicken broth, stevia, fresh parsley.
Duck and oranges are such a classic French combination, but who needs to spend all that time in the kitchen? This easy recipe gives you the same great flavors, with half the fuss! The duck skin makes this recipe really pop so make sure to get breasts with the skin on!
Asian Keto Chicken Meatball Soup Recipe
– Keto Summit
Ingredients: ground chicken, chives, fresh ginger, salt, pepper, avocado oil, chicken broth, star anise, fish sauce, green onions.
Is there anything more comforting than chicken soup? I love the Asian flavors in this recipe, combining a classic comfort food with delicious, fresh ginger and chives. Perfect for curling up on a cold night!
Keto Turkey and Vegetable Skillet Recipe
– Keto Summit
Ingredients: coconut oil, turkey breasts, bacon, onion, asparagus, spinach, fresh thyme, salt, pepper.
This skillet is perfect any time of the day. Use it as a filling in salad cups for a hearty lunch. Or even throw an egg or two on top and make it a delicious breakfast bowl! Not a fan of turkey? No problem! Swap out the meat with your favorite, like chicken, steak, or even ground beef.
Keto Pork Carnitas with Lettuce Wraps
– Keto Summit
Ingredients: olive oil, dried oregano, lime juice, cumin powder, chili powder, paprika, onion, garlic, pork shoulder, chicken broth, lettuce leaves, lime wedges, parsley, salt, pepper.
The key to great pork carnitas is the slow cooker. Low and slow wins the race in this recipe! I love making this recipe on a lazy weekend when I can easily check on the pork throughout the day. Throw the pork in during the morning and by suppertime, you’ll have a delicious meal, perfect by itself or dressed up in salad cups!
Grilled Cumin Crusted Lamb Chops Recipe
– Paleo Flourish
Ingredients: lamb, cumin powder, paprika, chili powder, salt .
I wasn’t a huge lamb fan for many years. But that’s before I tried these! These easy lamb chops are a cinch on the grill. The delicious combination of cumin, paprika, and chili powder, make them a guaranteed hit, even for folks who swear they don’t like lamb!
Keto Cauliflower Pizza
– Keto Summit
Ingredients: cauliflower, almond flour, garlic powder, onion powder, dried oregano, olive oil, egg, tomato, pepperoni, arugula.
When I tell folks about cauliflower pizza, they usually roll their eyes. But this recipe is bound to win over even the harshest of critics!
Cauliflower is so versatile, and also such a healthy food. Registered Dietitian Brianna Elliott, RD says, “It is a great source of nutrients, including a few that many people need more of. Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.”
With a delicious base of riced cauliflower and almond flour, this delicious crust can be the basis of any combination of toppings you like! I prefer a classic combo of pepperoni and arugula, but experiment to find your favorite!
Keto Spinach Mushroom Bacon Saute Recipe
– Keto Summit
Ingredients: bacon, spinach, portobello mushroom, tamari sauce, salt, pepper.
With so many delicious savory ingredients in this saute, how can it be anything but delicious? The salty savory bacon pairs beautifully with spinach and mushrooms. It’s an umami feast, all in a single meal!
5-Min Prosciutto Avocado Fat Bomb Recipe
– Paleo Flourish
Ingredients: avocado, lime, prosciutto.
There are many Keto fat bomb recipes out there, but so many focus on sweets rather than savory! I love the easy combination of flavors in this recipe, a combination of avocado and lime gives this a slightly southwestern feel. And the prosciutto adds a touch of Italian style to make for one mouthwatering bite!
Easy No-Cook Raw Veggie Deli Meat Wraps
– Paleo Flourish
Ingredients: zucchini, red bell pepper, avocado, parsley, romaine lettuce, deli ham, Paleo mayo, mustard.
These are one of my favorite lazy lunches. When I don’t have time to make something more elaborate, I can always trust on the classic combination of veggies wrapped together in a delicious slice of deli ham. A perfect Keto lunch, ready in 10 seconds or less!
