Quick answer: Good protein sources on keto include beef, pork, lamb, poultry, fish and seafood, eggs, full-fat dairy such as cheese and Greek yogurt, and nuts and seeds. Choose minimally processed, pasture-raised or wild-caught options when you can, and limit processed meats. Aim for enough protein to protect muscle without overdoing it.
Key takeaways
Meat, poultry, fish, seafood and eggs are the main keto protein foods, ideally pasture-raised or wild-caught.
Processed meats such as bacon and deli meats fit keto macros but are linked with health risks when eaten often, so they are best kept occasional.
Protein needs rise with age, and pairing protein with strength training helps protect muscle.
Why protein quality matters
Protein supplies amino acids for muscle, enzymes and hormones. See how much protein on keto.
Top protein foods
Top protein foods include meat such as beef, pork, lamb, chicken and turkey, ideally pasture-raised, and fish and seafood such as salmon, sardines, shrimp and scallops, also rich in omega-3s. Eggs are affordable and versatile, with vitamin D and choline.
Nuts and seeds such as almonds, pumpkin seeds and hemp seeds also count, along with dairy such as cheese, full-fat Greek yogurt and cottage cheese if tolerated. Plant options include tofu, tempeh and seitan for vegetarians, checking carbs.
Processed meats
Bacon, salami and deli meats fit keto macros but are linked with health risks when eaten often. Keep them occasional and choose products without added sugar or nitrites.
Healthy aging lens
Protein needs rise with age to protect muscle. Pair protein with strength training. See strength training for longevity.
What the research shows
Protein foods on keto are best chosen with both quantity and quality in mind.
How much protein supports muscle (Morton 2018, meta-analysis of 49 trials). This review pooled 49 randomized trials with 1,863 healthy adults doing resistance training for at least 6 weeks. Extra protein added about 0.3 kg of lean mass and 2.5 kg to one-rep max strength, and gains leveled off at a total intake of about 1.6 g of protein per kg of body weight a day. A limitation is that these were healthy adults who lifted weights, not people following keto or fasting specifically.
Six weeks of keto in healthy adults (Urbain 2017, before-and-after study). 42 healthy adults followed a ketogenic diet (about 72% fat, 21% protein and 8% carbohydrate) without calorie limits for 6 weeks. They lost about 2 kg, split equally between fat and lean mass. Peak power dropped 4%, LDL cholesterol rose about 11%, and insulin fell 22%. A limitation is that there was no control group, so changes can’t be fully separated from other factors.
Strength of the evidence: Evidence supports adequate protein for muscle, but keto-specific studies are small and short.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have diabetes or take insulin, sulfonylureas or SGLT2 inhibitors (risk of low blood sugar or ketoacidosis), or if you take blood pressure medication or diuretics. The same is true if you have kidney, liver, gallbladder or pancreas disease, or high cholesterol, if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a keto plan tailored to your labs and goals.
See a medical provider promptly for nausea and vomiting, abdominal pain, confusion, fruity-smelling breath with rapid breathing, or very high blood sugar or ketone readings, which can signal ketoacidosis.
Want a keto plan that’s safe for your health?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which protein foods would fit best with my health history?
Which protein foods would suit my tastes and budget on keto?
How can I vary my protein sources through the week?
Are there protein foods I should limit for my health?
Frequently asked questions
What are the best protein sources on keto?
Meat, fish, eggs, full-fat dairy, nuts and seeds.
Can I eat processed meats on keto?
Occasionally; they’re linked with health risks when eaten often.
Can vegetarians do keto?
Yes, with eggs, dairy, tofu, tempeh, nuts and seeds.
How much protein do I need?
Enough to protect muscle; personalize it with your provider.
Sources
- Wu G. Dietary protein intake and human health. Food Funct 2016. PMID: 26797090. https://pubmed.ncbi.nlm.nih.gov/26797090/
- Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr 2012. PMID: 22332096. https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/
- Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation 2010. PMID: 20479151. https://pmc.ncbi.nlm.nih.gov/articles/PMC2885952/
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013. PMID: 23867520. https://pubmed.ncbi.nlm.nih.gov/23867520/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018. PMID: 28698222. https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/
- MedlinePlus: Dietary Proteins
- National Cancer Institute: Chemicals in Meat Cooked at High Temperatures
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018. PMID: 28698222. https://pubmed.ncbi.nlm.nih.gov/28698222/
- Urbain P, et al. Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults. Nutr Metab (Lond) 2017. PMID: 28239404. https://pubmed.ncbi.nlm.nih.gov/28239404/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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