What is the healthiest meat on keto?

doctorkiltz.com - The Best Keto Meats: Beef, Pork, Lamb, Organs, and Poultry - Dr Kiltz

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The Best Keto Meats: Beef, Pork, Lamb, Organs, and Poultry

Most diet trends swap fat for lean protein, but a ketogenic diet calls for just the opposite. As a high-fat, low-carb, and moderate-protein way of eating, keto meats are the fattiest cuts of beef, pork, lamb, and fish. This keto-friendly meats list will help you boost your culinary variety while keeping your fat-to-protein intake in the ideal ratio. Let’s explore this extensive list of the best keto meats from each animal source.

Table of Contents Why Meat on Keto

Keto Beef

Pork on Keto

Lamb on Keto

Keto Organ Meats

Poultry on Keto

How to Make your Meat More Keto Friendly?

Keto Meats: The Takeaway

Why Meat on Keto

Meat plays a starring role in most versions of the keto diet, and for good reason. Keto activates a metabolic state that humans first evolved on a diet of mostly meat for nearly 2 million years. Our bodies are primed to thrive on meat. For hunter gatherers of millennia past, wasting energy on low-calorie plant foods was simply not worth the effort. Keto friendly meats are loaded with nourishing saturated fats and monounsaturated fats. And choosing the fattiest cuts of meat will provide your body with the near-perfect ratio for the ketogenic diet. A good rule of thumb is to look for keto meat that fits within these basic keto macronutrient ranges:

70-80% of calories from fat

15-30% calories from protein

0-10% calories from carbohydrate

Top 5 Keto Meats

These top five keto meats represent a combination robust fat and accessibility. We selected one option from the five main keto meat categories: Beef, pork, lamb, organ meats, and poultry. This chart shows some of the fattiest cuts of meat:

Nutrition Based on 4 oz (112g) serving

Ranking Keto Meat Calories Fat Protein Carbs %Calories from fat % Calories from protein #1 Ribeye steak 310 25 20 o 73% 26% #2 Pork Belly 588 60 10.4 0 92% 7% #3 Rack of lamb 330 22 30 0 63% 37% #4 Sweetbreads 356 33.6 14.6 0 82% 18% #5 Chicken Wings 320 22 30.4 0 62% 38%

Keto Beef

Beef is a nutrient powerhouse providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine that provide anti-aging, anti-cancer, and vitality-boosting benefits.

Top 11 Fattiest Cuts of Beef

When selecting your keto beef, look for pasture-raised, grass-fed, and regenerative farmed meat when available. Grass-fed beef offers a better fatty-acid composition with less inflammatory PUFAs. However, grass-fed and regenerative beef can be expensive and hard to find. Conventional beef is also highly nutritious and in some cases, even more flavorful thanks to its higher fat content. Pro-tip: each of the cuts listed below can be even fattier if you ask your butcher not to trim the fat and look for the most marbled pieces. All data is based on cuts that have had fat trimmed to the standard 1/8 inch, which is just wasteful.

Nutrition Info per 100g

Beef Cut Calories Fat Protein Carbs % Calories from fat % Calories from protein Boneless short ribs 471 42 21.6 0 80 20 Ribeye 411 35 22.2 0 77 23 Ground Beef (70/30) 332 30 14.3 0 82 18 Brisket (Point) 358 28.5 23.5 0 72 28 Chuck Roast 359 27.3 26.4 0 68 31 Tenderloin 343 26.7 24 0 70 30 Ground Beef (75/25) 293 25 15.8 0 77 23 New York Strip 281 22.2 19 0 71 29 T-Bone 286 20.3 24 0 64 36 Ground Beef (80/20) 254 20 17.2 0 71 29 Skirt Steak 255 17.1 23.5 61 39 Let’s take a look at the nutrient profile of one of the tastiest cuts of beef: rib eye NUTRIENT 226G RIB EYE RECOMMENDED DAILY VALUE (RDV) % RDV CALORIES 655 cal 2500 18.6% PROTEIN 54g 60g (Standard Diet, not Keto) 90% FAT 50g 30g (Standard Diet, not Keto) 166% SATURATED FAT 23g 20g (Standard Diet, not Keto) 115% MONOUNSATURATED FAT 25g CARBOHYDRATES 0g 1200g (Standard Diet, not Keto) 0% NIACIN (B-3) 13.5mg 16mg 30% B-6 1.4mg 2mg 70% SELENIUM 56.25 mcg 67mcg 84% IRON 3.24mg 20mg 16% MAGNESIUM 144mg 420mg 34% ZINC 9.45mg 11mg 86% POTASSIUM 666mg 4000mg 17% PHOSPHORUS 400mg 700mg 57% In addition to their robust offering of fat and proteins, keto beef provides numerous compounds that have powerful health benefits. These include: Vitamin B12: Exclusive to animal foods. B12 deficiency can lead to dementia and Alzheimer’s disease. [21] Has been shown to significantly reduce depressive symptoms. [14] Carnitine: Supports mitochondrial function and insulin sensitivity for people with type 2 diabetes. [8] Significantly enhances markers of male fertility. [6] Has been shown to protect against heart disease. [9] Carnosine: Protects against heart disease [2][3] . Prevents glycation . [4] Slows aging by reducing damage and shortening of telomeres. [5] Creatine: Improves cognitive function. [10] Enhances athletic performance. [11] [12] improves cardiovascular performance and glycemic control. [13] Taurine: This powerful antioxidant has anti-depressive effects likely as a result of reducing inflammation and oxidative stress. Zinc: The zinc provided by beef is 400% more bioavailable than the kind you find in breakfast cereals. [15] Zinc is cardioprotective, and essential to our immune system. In men, zinc deficiency is associated with lower sperm count and erectile dysfunction. [14] Heme Iron: Far more bioavailable than iron in plant foods. Heme iron is only found in beef and other red meats. A key factor in immune function, cognition, and energy metabolism. [15] Lack of iron leads to anemia.

Pork on Keto

On the ketogenic diet bacon gets all the glory, but there are actually fattier options for pork on keto like pork belly and ribs. Keto pork is loaded with healthy fats and proteins. And though it’s less nutrient-dense than beef, pork still offers robust amounts of energizing B vitamins, along with rare micronutrients like choline and selenium.

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One thing to keep in mind when choosing your keto pork is that unlike ruminant animals (beef, bison, lamb), pigs can’t transform the inflammatory omega-6 fats in their feed into anti-inflammatory omega-3 fats.

Top 7 Fattiest Cuts of Pork

Though fat is king on keto, there is more to macros when it comes to getting the most nutritious keto pork: Look for pasture-raised pork from animals that have soaked up the sunshine. This keto meat provides an excellent source of vitamin D. For instance studies reveal that pastured lard can provide nearly as much D as that dietary stalwart cod liver oil.

Nutritional information per 4 oz.

Pork Cut Calories Fat Protein % Calories Fat % Calories Protein #1 Pork Belly 588 60 10.4 92 7 #2 Baby back ribs 315 27 18 77 23 #3 Pork Hocks 285 24 17 76 24 #4 Shoulder 285 23 19 73 27 #5 Bacon 600 47.2 41.9 71 28 #6 Butt 240 18 19 68 32 #7 Leg Ham 305 20 30.4 59 40

Pork Belly Highlight

Consider swapping cured bacon for this fresh cut of keto pork.

Nutrients per 224G AMOUNT % on Standard Keto Diet FAT 89g N/A SATURATED FAT 32g N/A MONOUNSATURATED FAT 42g N/A POLYUNSATURATED FAT 9g N/A OMEGA 3 ALA 900mg 100% Protein 20g MICRONUTRIENTS CHOLINE 113mg 21% VITAMIN B12 1.8mcg 75% PANTOTHENIC ACID (B5) 2.5mg 50% NIACIN (B3) 9mg 56% RIBOFLAVIN (B2) .4mg 32% THIAMIN (B1 .7mg 56% COPPER .2mg 22% PHOSPHOROUS 300mg 24% SELENIUM 23mcg 42% ZINC 1.7mg 16% VITAMIN D 1.8mcg 9% IRON .9mg 5%

Choline in Pork

Choline might not be on your micronutrient radar, but it should be. It plays an important role in balancing your nervous system, regulating mood, boosting memory, and is key to the formation of cell membranes. 5 This under-the-radar nutrient provides more powerful antioxidant effects than Vitamin E! 6

Lamb on Keto

Lamb on keto is delicious and succulent. Though leaner than the fattiest cuts of beef and pork, lamb will more than meet your keto nutrient goals with the help of a little added keto fats like ghee, butter, or tallow.

Top 5 Fattiest Cuts of Lamb

Nutrition information per 4 oz.

Lamb Cut Calories Fat Protein Carbs % Calories from Fat % Calories from protein #1 Chop/Rack 330 22 30 0 63 37 #2 Loin Chop 330 22 30 0 63 37 #3 Leg 292 18.7 29.3 0 59 41 #4 Shank 276 14.7 32 0 52 48 #5 Shoulder 148 6 22.8 0 37 63

Lamb Chops Highlight

Lamb Chops/Rack Nutrients per 4 oz Amount % on Standard Keto Diet Fat 22g N/A on keto diet Saturated Fat 11g N/A on keto diet Trans Fat (CLA) 1.5g N/A on keto diet Cholesterol 92mg Protein 30g Micronutrients %RDA B12 1.7µg 72% B3 8.9mg 56% B6 .6mg 46% B2 (RIboflavin) .4mg 28% B5 .7mg 13% B1 .2mg 13% Selenium 15.2µg 28% Zinc 3.3mg 23% Phosphorus 216 mg 22% Copper .1mg 15% Iron 2.4mg 13% Lamb offers red meat specific nutrients like like taurine and creatine, and a bevy of other beneficial compounds including: Conjugated linoleic acid (CLA). Lamb provides higher levels of CLA than any other meat. Don’t confuse this healthy trans fat with those found in industrial foods like margarine. Studies show CLA boosts immune function, strengthens bones, and supports a healthy heart, while improving fat loss. 5 Glutathione: This antioxidant can reduce insulin resistance, reduce the risk of autoimmune disease, reduce symptoms of Parkinson’s disease, and protect against oxidative damage in children with autism. 2

Keto Organ Meats

Organ meats are the most nutrient-dense foods on the planet making them true superfoods. And with the rise of nose-to-tail eating, they’re getting easier to source. Each organ meat is loaded with a specific profile of vitamins, minerals, and rare amino acids (peptides) that offer numerous health benefits. Some are even high in vitamin C, which can be hard to get on a keto and carnivore diet. One fascinating property of organ meats is that each organ you consume provides specific nutrients to the corresponding organs in your body! For instance, beef brain offers amino acids and peptides that benefit your own brain! Nutrients Liver Heart Kidney Sweet- breads Brain Spleen Tripe RDA Calories 135 112 99 143 140 100 371 – Fat 3.6 3.9g 3.1g 10.3 10 3g 26g – Protein 20.4 17.7 17.4 10.9 11 18g 32g – Net Carbs 3.4 .1g .3g 1.1g 1g 0g 0g – Vitamins Vitamin A 4968μg 0 419μg – 7μg – – 900mcg Riboflavin (B2) 2.8mg .9 2.8mg .3mg .2mg .4mg .359mg 1.3mg B6 1mg .3mg .7mg .4mg .2mg .1mg .162mg 1.3-1.7mg Folate (B9) 290μg 3μg 98μg 6μg 3μg – 11mcg 400mcg B12 59.3μg 8.6μg 27.5μg 15.2μg 9.5μg 5.7μg 4.19mcg 2.4mcg Vitamin C 1.3mg 2mg 9.4mg 3.3mg 10.7mg 45.5mg 1.3mg 60mg Vitamin D 1.2μg – 1.1μg – – – .4mcg 100mg (4000 IU) Vitamin E 0.4mg .2mg .2mg – 1mg – .39mg 1000 mg (1500IU) Vitamin K 3.1μg – – – – – 1.2mcg 120mcg Minerals Calcium 5mg 7mg 13mg 9mg 43mg 9mg 77mg 1300mg Iron 4.9mg 4.3mg 4.6mg 2.2mg 2.6mg 44.6mg 3.21mg 18mg Magnesium 18mg 21mg 17mg 15mg 13mg 22mg 29mg 420mg Phosphorus 387mg 212mg 257mg 386mg 362mg 296.0 211mg 1250mg Zinc 4mg 1.7mg 1.9mg 1.4mg 1mg 2.1mg 253mg 11mg Copper 9.8 .4mg .4mg .2mg .3mg .2mg .22mg .9mg Manganese .3mg – .1mg – – .1mg – 2.3mg Retinol – – 419μg – – – – – Selenium 39.7mg 21.8μg 141μg 26μg 21.3μg 62μg 26.1mcg 55mcg Lycopene – – 20μg – – – – – Thiamine .2 .2mg .4mg .1mg .1mg – – .9-1.2mg Choline 333.3mg – – – – – – 550mg

Beef Liver on Keto

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Foods like kale and blueberries get a lot of attention as superfoods. But when you stack them up against beef liver, it makes you wonder why liver doesn’t get more love. In fact, liver is so high in specific vitamins that it’s better to approach it as a supplement than as an everyday staple. [29] Both beef liver and chicken liver also provide substantial amounts of CoQ10 -Coenzyme Q A powerful antioxidant and energy generator with links to the prevention of cancer. [30]

Liver Supplements on Keto

Though liver’s benefits are undeniable, its taste isn’t for everyone. If that sounds like you, beef liver supplements, and a multi-organ supplement can be a powerful diet hack.

Here’s a head-to-head nutrient comparison of liver with other so-called superfoods:

Daily Recommended Intake Beef Liver (100g) Kale (100g) Spinach (100g) Blueberries (100g) Vitamin A Men: 3,000 IU Women: 2,300 IU Pregnant Women: 2,566 IU 16,899 IU 15,376 IU 9,376 IU 54.0 IU Riboflavin (Vitamin B2) Men: 1.3 mg Women: 1.1 mg 2.8 mg 0.1 mg 0.2 mg 0.0 mg Niacin (Vitamin B3) Men: 16 mg Women: 14 mg 13.2 mg 1 mg 0.7 mg 0.4 mg Pantothenic Acid (Vitamin B5) Adults: 5 mg 7.2 mg 0.1 mg 0.1 mg 0.1 mg Vitamin B6 Adults: 1.3 mg 1.1 mg 0.3 mg 0.2 mg 0.1 mg Folate (Vitamin B9) Adults: 400 mcg Pregnant Women: 600 mcg 290 mcg 29 mcg 194 mcg 6 mcg Vitamin B12 Adults: 2.4 mcg Pregnant women: 2.6 mcg 59.3 mcg 0.0 mcg 0.0 mcg 0.0 mcg Calcium Adults: 1,000 mg 5 mg 135 mg 99 mg 6 mg Copper Adults: 0.9 mg 9.8 mg 0.3 mg 0.1 mg 0.1 mg Vitamin C Men: 90 mg Women: 75 mg 1.3 mg 120 mg 0.0 mg 9.7 mg Vitamin D Adults: 600 IU 16 IU — — — Vitamin E Adults: 15 mg 0.4 mg — 2 mg 0.6 g Iron Men: 8 mg Women: 18 mg Pregnant women: 27 mg 4.9 mg 1.7 mg 2.7 mg 0.3 mg Magnesium Men: 400 mg Women: 310 mg 18 mg 34 mg 174 mg 6 mg Phosphorous Adults: 700 mg 387 mg 56 mg 49 mg 12 mg Potassium Men: 3,400 mg Women: 2,600 mg 313 mg 447 mg 558 mg 77 mg Selenium Adults: 55 mcg 39.7 mcg 0.9 mcg 1 mcg 0.1 mcg Zinc Men: 11 mg Women: 8 mg Pregnant women: 11 mg 4 mg 0.4 mg 2.8 mg 0.2 mg

Poultry on Keto

When compared to ruminant meats and pork, poultry is pretty lean and will need to be fattened up with butter, ghee, lard, and tallow. A helpful tip for choosing the most nourishing poultry on keto is to select cuts with the skin on. There’s also one variety of poultry that is always encouraged: chicken liver.

Below is a list of the fattiest chicken by cut:

Chicken Cut (100g) Calories Fat (g) Protein (g) Carbs (g) % Calories Fat % Calories Protein #1 Chicken skin 349 32.4 13.3 0 84 16 #2 Back (skin and meat) 319 28.7 14.1 0 81 19 #3 Neck 297 26.2 14.1 0 80 20 #4 Chicken wing 290 19.5 26.9 0 61 39 #5 Chicken thigh (skin on) 247 15.5 25.1 0 57 43 #6 Drumstick 245 13.7 27.0 0 51 47 #7 Chicken leg (skin on) 232 13.5 26 0 52 48 #8 Breast (skin on) 228 9.2 20.8 0 49 51

And here is a list of some of the fattiest birds:

Poultry (100g) Calories Fat (g) Protein (g) Carbs (g) % Calories Fat % Calories Protein #1 Duck (meat and skin) 404 39.3 11.5 0 88 12 #2 Goose 371 33.6 15.9 0 82 18 #3 Cornish Game Hen 260 18.2 22.3 0 63 37 Here the nutrient profile of one of the most nutrient-dense and accessible varieties of poultry: Chicken Wings Nutrients per 100g oz Amount % RDA Fat 19.5g N/A on carnivore diet Saturated Fat 5.5g N/A on carnivore diet Cholesterol 84mg Protein 26.9g Niacin 6.6mg 33% Vitamin B6 .4mcg 21% Choline 62.3 mg 11% Vitamin B12% 0.3mcg 5% Iron 1.3mg 7% Magnesium 19.0mg 5% Phosphorus 151mg 15% Zinc 1.8mg 12% Selenium 22.2mcg 32%

How to Make your Meat More Keto Friendly?

As you can see from the keto meats list above, many keto-friendly meats still need a little help when it comes to achieving your macronutrient goals. All you need is a couple of tablespoons of any of these excellent animal fats to put you into the black when it comes to fat intake. TYPE SFA% PUFA % CARBS TOTAL FAT NOTES BEEF TALLOW 49.8 3.1 0g 12.8 Mild beef flavor Can be heated LARD 41 12 0g 13g Mild flavor Can be heated BUTTER 50 3.4 0g 12g Mildly Sweet Lower Heat GHEE 48 5 0g 9g Mild nutty flavor Can be heated DUCK FAT 25 13 0g 13g Rich Duck flavor Can be heated HEAVY CREAM 62 4 .5g 5.4 Sweet and rich

Keto Meats: The Takeaway

Our human ancestors evolved the ability to go into ketosis thanks to the abundance of meat in their diets. So it makes sense that modern keto dieters feed their bodies the fuel they evolved to thrive on. Fatty cuts of meat from ruminant animals like beef and lamb, along with pork, chicken, and organ meats can provide your body with all the essential nutrients it needs. The fattier the cut of meat, the more keto-friendly it is. But you can still enjoy meats that have less than ideal fat content by adding in healthy animal fats like ghee, butter, tallow, and lard.

Enjoy nourishing your body with nature’s most high-octane fuel.

doctorkiltz.com - The Best Keto Meats: Beef, Pork, Lamb, Organs, and Poultry - Dr Kiltz

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