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  • Kathryn Wilson

Add These 5 Keto Protein Sources To Your Diet

Updated: Apr 25



Protein is the most essential component of a meal and it is the macronutrient valued for its ability to create lean muscle mass. It's the material DNA is made of, the building blocks of life, and we'd crumble to dust if we didn't have it. However, not all protein sources are made together, so let's go into the top 5 keto protein sources.


1. Grass-fed meat







On the keto diet, grass-fed beef, lamb, horse, bison, veal, and venison are also excellent protein sources. On the ketogenic diet, a good old rib-eye steak is a common choice and, as a fattier cut of steak, it scores on both the taste and nutrient fronts. Picanha (sirloin cap), flat iron steaks, and more. The protein content of rib-eye steak is 17.7 grams per 100 grams.

















2. Chickens and other poultry

Chicken, turkey, pheasant, goose, duck, and other poultry are examples of poultry. Poultry fits well into a ketogenic diet because it has a good amount of protein per meal. Such ketogenic ingredients usually compliment the flavors of poultry.


When it comes to food, try to opt for fattier cuts of meat than smaller cuts, such as chicken thighs over chicken breast. Duck, which has a higher fat content than chicken breast, is another excellent choice. Chicken thighs contain 24 grams of protein per 100 grams.


Avoid leaner foods, such as turkey, whether you're looking for a new source of fat or strictly need to increase your protein intake.







3. The egg

On the ketogenic diet, eggs are a must-have food. With the traditional bacon and egg duo, eggs reign supreme at breakfast time. They're perfect as a snack (like boiled or deviled eggs) or as a dinner accompaniment (like a juicy steak).


Cooked, poached, scrambled, you name it, there's an egg cooking process for everyone and every occasion. With 6 grams of protein per big egg, you can't go wrong with these nutrient-dense flavor bombs in your diet. The fact that eggs are rich in protein isn't the only benefit of this story; they're also high in micronutrients.

























4. Meat from Organs

Organ meats, also known as offal, are rich in protein and have an acquired taste for certain people. Organ meats can be used in a variety of ways, from chicken livers (23g protein/100g) to ox tongue (16.7g protein/100g).


There is a wide range of organs to pick from, including lungs, livers, tongues, kidneys, and brains. If you don't like one kind of organ meat from one breed, chances are you'll like it from another. Organ meats are especially rich in micronutrients, in addition to their protein content.


5. Fish

Fish is a steadfast favorite on the list of protein options on the keto diet, thanks to its fatty acid structure (omega 3:6). At 19.4g of protein per 100g of salmon, this is a sure-fire way to add flavor and gains to your ketogenic diet.


When trying a different way of eating, rotating the menu with fish may always be the difference required to make it exciting.


Fish will not only keep your intake of brain and heart-healthy fatty acids high, but it will also help your body regenerate and restore itself, making your ketogenic diet journey ever more successful.















Last Reflections on Keto Protein Sources

Many of the protein sources mentioned above have a role in a keto diet. Some people eat eggs for breakfast almost every day, with oily fish and grass-fed beef for lunch and dinner on most days. You will optimize the amino acid profile and nutrient availability on your keto diet by consuming a variety of protein sources.



























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