9 High-Protein, Keto-Friendly Foods

‍Keeping your protein intake up on the ketogenic diet can be challenging. 

Protein is found in some foods, with some containing more than others. 

Proteins are broken down into amino acids in the body, which is why tracking and focusing on eating high-protein foods can be helpful on a ketogenic diet, especially if your goal is to build muscle or be an athlete.

Here are some of the top high-protein, keto-friendly foods to add to your diet.

1.) Beef

Beef, especially fatty cuts like ribeye, is a staple on the keto diet. A 3-ounce serving of ribeye contains 30 grams of protein and just 3 grams of carbs. 

A 6-ounce serving of ribeye can also provide as much as 80% of your daily iron needs. 

Iron is an essential mineral that helps keep your red blood cells healthy, which is especially important for iron-deficient individuals.

2.) Chicken

Chicken, especially white meat, contains about half the fat as beef, yet it provides the same amount of protein. 

A 6-ounce serving of chicken breast can also provide 1/3 of your daily iron intake, making it another popular high-protein food among keto dieters.

And, since chicken is so lean, it’s a great way to incorporate protein into your diet without going over your daily calorie intake.

3.) Eggs

Even though eggs are mostly made up of fat, they are still one of the best high-protein, keto-friendly foods out there. 

A single large egg contains 6 grams of protein and basically zero carbs.

And the best part about eggs is that they’re extremely bioavailable, meaning that the body can use the eggs’ protein to build new tissues better than other protein sources.

In addition, the yolks have been found to be the healthiest and most bioavailable part, so make sure to eat the egg yolks too.

4.) Salmon

Salmon is another great high-protein, keto-friendly food. A 3-ounce serving of salmon contains 25 grams of protein and a lot of healthy fats. 

Salmon is also a great source of omega-3 fatty acids, which can help with inflammation, heart health, and mood.

5.) Tuna

Tuna is another type of fish that can be used in place of salmon. A 3-ounce serving of tuna contains about the same amount of protein as salmon but with less fat. 

Tuna and salmon are both important sources of non-inflammatory omega-3 fatty acids.

6.) Cheese

Cheese contains a surprisingly large amount of protein for a mostly fatty food. A single ounce of cheddar cheese contains 8 grams of protein with only 1 gram of carbs. 

For a full 3-ounce serving, you will only have to eat about 6 slices of cheese.

7.) Milk

Milk is a good source of protein for a ketogenic diet since one cup of milk contains 8 grams of protein. But, make sure to not drink too much milk since milk contains lactose, which is a carb.

8.) Nuts

Nuts are also a decent source of protein on the ketogenic diet. A single ounce of walnuts contains 6 grams of protein, while almonds contain a little bit more, with 7 grams per serving. 

Nuts are also great sources of monounsaturated fats, which can help to offset some of the other types of fats that you eat.

Conclusion

These high-protein, keto-friendly foods are great for a low-carb diet, like keto.

Consuming protein can help with sports performance and muscle gain, so it’s important to ensure that you’re consuming enough protein if your goal is to be an athlete or look fit.

You can also use low-carb protein powders and supplements to help boost your daily protein intake. 

As long as you stay within your daily carb and protein limit, you’ll experience the benefits of a ketogenic diet to the fullest extent.

I hope this article was informative!

And, if you want to find out how I lost 40 pounds with keto and OMAD, you can read my article here, where I share how I lost weight and how you can too.