Are steaks good for a keto diet?

January 9, 2026 •

3 min read

The ketogenic diet, which relies heavily on high-fat, low-carb foods for fuel, makes steak an incredibly suitable choice, with fatty cuts providing near-perfect macro percentages and virtually zero carbs. Steak's unique nutritional profile and versatility make it a popular staple for many following a ketogenic lifestyle.

Quick Summary

Steak is a highly keto-friendly food due to its zero-carb, high-fat, and moderate-protein profile, rich in essential nutrients and suitable for various cuts and preparations for a satisfying meal.

Key Points

Zero Carbs: Steak is naturally carbohydrate-free, making it an excellent primary protein source for a ketogenic diet.
High-Quality Nutrients: Red meat is packed with bioavailable vitamins (like B12), minerals (iron, zinc), and compounds (creatine, CLA) essential for health.
Supports Ketosis: Fatty cuts such as ribeye and brisket provide a high ratio of fat, which helps fuel the body and maintain ketosis effectively.
Grass-Fed is Superior: Choosing grass-fed steak offers more beneficial omega-3s and CLA compared to grain-fed beef.
Balance is Key: While steak is a great keto food, consuming excessive protein can potentially interfere with ketosis; focus on balancing your macros.
Pair with Keto Sides: Avoid high-carb sides and instead pair your steak with low-carb vegetables and healthy fats like butter or tallow.

The Nutritional Powerhouse of Steak for Keto

Steak is a foundational food for many on a ketogenic diet, and for good reason. Its macronutrient profile aligns perfectly with keto's requirements: high fat, moderate protein, and virtually zero carbohydrates. Unlike many other protein sources that require special preparation to be keto-friendly, steak is naturally compliant.

Bioavailable Nutrients in Red Meat

Beyond its ideal macronutrient composition, steak is a rich source of vital nutrients that are often more easily absorbed by the body from animal sources. Key nutrients found in steak include:

Vitamin B12: Crucial for nerve function and red blood cell production, this vitamin is exclusively found in animal products.
Heme Iron: This highly bioavailable form of iron supports energy metabolism, cognitive function, and immune health.
Zinc: An essential mineral that plays a key role in immune function, heart health, and insulin formation.
Creatine: Naturally found in beef, creatine supports cognitive function and enhances athletic performance.
Conjugated Linoleic Acid (CLA): Found primarily in beef (especially grass-fed), CLA may help decrease body fat and increase lean muscle mass.

Fat Is Your Fuel

For a keto dieter, fat is the primary energy source. Steak, particularly fattier cuts, provides the necessary caloric density from fat to help you stay full and satisfied. The abundant fat content helps to fuel the body in a state of ketosis, preventing hunger and energy crashes.

Choosing the Best Steak Cuts for Your Keto Goals

Different cuts of steak have varying fat and protein ratios. Depending on your specific keto goals, you can choose cuts that are fattier or leaner. However, remember that you can always add healthy fats like butter, ghee, or beef tallow to leaner cuts to boost your fat intake.

Fatty vs. Lean Keto Steak Cuts


Feature	Fatty Cuts (e.g., Ribeye, Brisket)	Leaner Cuts (e.g., Sirloin, Filet Mignon)
Fat Content	Higher marbling, more saturated and monounsaturated fat.	Lower marbling, less overall fat content.
Flavor	Rich, juicy, and very flavorful due to the fat content.	Subtler flavor, often enhanced by seasoning or keto-friendly sauces.
Satiety	Highly satiating due to high fat content.	Very filling due to high protein content.
Macro Focus	Ideal for those focused on maximizing fat intake.	Better for those on a more moderate-protein keto or low-carb approach.

Top Keto Steak Cuts List

Ribeye Steak: The "king of keto" for its rich marbling and flavor.
Ground Beef (80/20): A versatile and budget-friendly option with an excellent fat-to-protein ratio.
Brisket & Short Ribs: Perfect for slow-cooking and delivering rich, fatty, and tender meat.
Skirt & Flank Steak: Flavorful and work well in stir-fries or alongside high-fat sauces.
Sirloin & Filet Mignon: Leaner but still excellent choices when cooked with extra butter or tallow.

How to Prepare Keto-Friendly Steak Meals

While steak itself is keto-friendly, the way you prepare it can make or break your macros. Focus on keto-approved cooking fats and pair it with low-carb sides.

Keto-Approved Sides for Steak

Garlic Butter Mushrooms
Roasted Asparagus with Parmesan Cheese
Cauliflower Mash
Creamed Spinach
Broccoli Salad

Avoid These Preparation Pitfalls

Sugary marinades or sauces, like traditional BBQ sauce.
Breaded or battered preparations, which are high in carbs.
High-carb side dishes like potatoes, rice, or pasta.

Potential Considerations: Protein and Sourcing

While steak is a fantastic keto food, it's not without a few nuances. Excessive protein intake can, for some individuals, lead to gluconeogenesis, where the body converts protein into glucose, potentially hindering ketosis. This is not a concern for most people when consuming moderate amounts of protein. Additionally, sourcing your steak matters. Grass-fed beef is often higher in beneficial omega-3 fatty acids and CLA compared to grain-fed beef.

Conclusion: The Final Verdict on Steaks and Keto

Steaks are not just good for a keto diet; they are an ideal and highly recommended food source. Their natural zero-carb content, paired with high-quality protein and essential healthy fats, makes them a perfect fit for a ketogenic lifestyle. By choosing the right cuts and preparing them with keto-friendly fats and sides, you can create delicious, satisfying, and nutritionally dense meals that support your health goals. Remember to listen to your body and adjust your portions and fat-to-protein ratios to stay in ketosis and feel your best.

For more in-depth information on the nutritional benefits of steak on a keto diet, see this resource from Doctor Kiltz, an advocate for high-fat, low-carb lifestyles.

Frequently Asked Questions

Yes, but it's often recommended to include other protein sources like fish, chicken, and eggs for a broader nutrient profile. While steak is a great keto staple, varying your protein intake ensures you get a wider range of micronutrients.

Fattier cuts are often preferred on keto for their high fat content. Some of the best choices include ribeye, brisket, skirt steak, and ground beef (80/20).

Plain, unprocessed steak has virtually zero carbohydrates, making it an ideal choice for strict keto guidelines.

Eating too much protein from any source, including steak, can potentially lead to gluconeogenesis, where your body converts excess protein into glucose. This can raise blood sugar and inhibit ketosis. Moderate protein intake is recommended.

Opt for low-carb vegetable sides cooked in healthy fats. Great options include roasted asparagus, garlic butter mushrooms, creamed spinach, cauliflower mash, and side salads with a keto-friendly dressing.

Grass-fed steak can be a better option. It often contains more omega-3 fatty acids and conjugated linoleic acid (CLA), which can be beneficial for those on a keto diet.

Avoid sugary marinades, sauces, and breading. These additions can quickly add hidden carbohydrates. Stick to simple seasonings and cook with healthy fats like butter, ghee, or tallow.