Expert Breakdown: What is the best meat to eat on a carnivore diet?

October 24, 2025 •

4 min read

According to nutrition experts, while beef is a cornerstone of the carnivore diet, incorporating a variety of meats is essential for maximizing nutrient intake and ensuring a balanced approach. This raises the key question for many adherents: what is the best meat to eat on a carnivore diet to thrive?

Quick Summary

The ideal meat for a carnivore diet balances fat, protein, and micronutrients, which often means prioritizing fatty cuts of red meat, regularly including nutrient-dense organ meats, and diversifying with poultry and seafood for a complete nutritional profile.

Key Points

Fatty Red Meat is a Cornerstone: Prioritize high-fat cuts of beef like ribeye and ground beef (80/20) to ensure a consistent energy supply on the carnivore diet.
Organ Meats Are Nutritional Powerhouses: Incorporate liver, heart, and kidney to fill potential nutrient gaps and access concentrated sources of vitamins and minerals like B12, iron, and CoQ10.
Variety is Key for Broad Nutrients: Don't rely solely on one type of meat; add poultry, fish, and shellfish to diversify your intake of proteins, healthy fats, and micronutrients.
Omega-3s from Fatty Fish are Important: Include fatty fish like salmon and mackerel to get essential omega-3 fatty acids, which support brain and heart health.
Focus on Fat-to-Protein Ratio: For proper fueling and satiety, use animal fats like tallow or butter to boost the fat content of leaner cuts, especially if your body thrives on higher fat intake.
Quality Matters: Opting for grass-fed, pasture-raised, and wild-caught animal products can offer a more favorable nutrient profile and fat composition.

Navigating Meat Selection on the Carnivore Diet

The carnivore diet, a restrictive eating plan consisting entirely of animal products, relies heavily on intelligent meat selection to provide all necessary nutrients. While simplicity is a primary appeal, simply eating muscle meat can lead to nutritional deficiencies over time. To achieve a well-rounded intake of vitamins, minerals, and fatty acids, a strategic approach to choosing your meats is vital. The "best" meat isn't a single cut but rather a combination of different animal products that collectively meet your body's needs. This guide breaks down the different types of meat and how to use them for maximum benefit.

The Role of Fatty Red Meats

Fatty cuts of red meat, particularly beef, form the foundation of many carnivore diets, and for good reason. They offer a favorable fat-to-protein ratio, which is crucial for providing a sustainable energy source when carbohydrates are eliminated.

Ribeye Steak: Often called the king of the carnivore diet, ribeye is prized for its high fat content and flavor. The generous marbling delivers a satisfying and energy-dense meal rich in protein, iron, and B vitamins.
Ground Beef (80/20): This is a cost-effective and versatile staple. The higher fat content provides essential fuel and allows for endless meal preparations, from burger patties to skillet meals. For budget-conscious dieters, it's an excellent way to maintain a high-fat intake without compromising on nutrition.
Brisket and Short Ribs: These fatty, tougher cuts are ideal for slow cooking and provide rich, collagen-filled goodness that promotes joint health. Their high fat content makes them extremely satiating.

Unlocking Nutrients with Organ Meats

Organ meats, or offal, are the unsung heroes of the carnivore diet. They are nutritional powerhouses, providing essential vitamins and minerals that are either scarce or completely absent in muscle meat. Incorporating them is the most effective way to avoid nutrient deficiencies.

Liver: Considered "nature's multivitamin," liver is exceptionally rich in Vitamin A, folate, iron, and Vitamin B12. A small, weekly serving can provide a massive boost of these critical micronutrients.
Heart: Rich in Coenzyme Q10 (CoQ10), a powerful antioxidant, and B vitamins, heart meat supports cellular energy and cardiovascular health. It has a milder flavor than other organ meats, making it a good starting point for beginners.
Kidney: Kidneys are an excellent source of selenium, zinc, and B12, supporting detoxification and thyroid function.

Diversifying Your Plate with Other Animal Proteins

While red meat is a mainstay, other animal proteins provide important variety in flavor and nutrients. Mixing up your choices prevents monotony and fills additional nutritional gaps.

Fatty Fish: Fish like salmon, mackerel, and sardines are outstanding sources of omega-3 fatty acids, which are vital for brain health and reducing inflammation. Oily fish offers a crucial fatty acid profile that differs from land animals.
Shellfish: Nutrient-dense shellfish like oysters are packed with zinc, copper, and Vitamin B12, offering a rich mineral boost.
Pork: Beyond bacon, pork belly provides an excellent fat-to-protein ratio, while pork shoulder and ribs are flavorful, fattier cuts.
Poultry: Fattier cuts like chicken thighs and duck offer variety and are more budget-friendly than some red meat options. The fat from the skin and dark meat adds valuable calories. Leaner cuts like chicken breast should be paired with added animal fat, like butter or tallow, to fit the diet's macro requirements.

Comparing Key Nutritional Profiles


Meat Type (approx. 100g cooked)	Calories	Protein (g)	Fat (g)	Vit. B12 (mcg)	Iron (mg)
Beef Ribeye	225	28.0	11.7	~3.32	~2.57
Beef Liver	160	21.0	8.0	~59.3	~8.8
Salmon (Atlantic)	208	20.4	13.4	~2.8	~0.8
Chicken Thighs (skin-on)	209	24.6	11.5	~0.6	~1.1
Oysters (raw)	68	7.0	2.5	~16.1	~6.8

Note: Nutritional data can vary based on the cut, preparation, and source. Figures are approximate.

Prioritizing Quality: Grass-Fed vs. Conventional

While not essential, opting for higher-quality meats can offer additional benefits. Grass-fed and pasture-raised meats often have a more favorable omega-3 to omega-6 fatty acid ratio and a superior overall nutrient profile compared to conventionally raised animal products. For fish and seafood, wild-caught options are often considered a superior choice. High-quality sources also avoid additives and hormones common in factory-farmed products.

Strategies for a Varied Carnivore Diet

Adhering to a purely meat-based diet long-term can be challenging without variety. Here are some strategies to keep things interesting and nutritionally complete:

Embrace the "Nose-to-Tail" Philosophy: Incorporate less common but highly nutritious parts, like bone marrow, skin, and fat.
Rotate Protein Sources: Alternate between different types of red meat, pork, fish, and poultry throughout the week.
Utilize Animal Fats: Use tallow, lard, and butter not just for cooking but also to increase the fat content of leaner meats.
Make Nutrient-Dense Broth: Use leftover bones and connective tissue to make bone broth, which is rich in collagen and minerals.

Sample Meal Ideas

Breakfast: Pan-fried 80/20 ground beef patties cooked in tallow with a side of scrambled eggs.
Lunch: Seared salmon fillets with a generous pat of butter.
Dinner: Slow-cooked lamb shoulder or grilled ribeye steak.
Nutrient Boost: Blended ground liver mixed with ground beef for extra vitamins.
Snacks: Pork rinds, beef jerky (ensure no added sugars), or sardines.

Conclusion: The Power of a Balanced Plate

There is no single best meat to eat on a carnivore diet; rather, the ideal strategy involves a diverse and thoughtful selection of animal products. By focusing on fatty cuts of red meat, regularly incorporating nutrient-rich organ meats, and including a rotation of poultry, fish, and other animal foods, you can ensure a balanced intake of all essential macronutrients, vitamins, and minerals. The key is to think beyond just muscle meat and embrace the whole animal to support sustained health and well-being. Ultimately, the best approach is the one that is most satisfying and sustainable for you, combining the right balance of flavor, cost, and nutrient density.

For more in-depth information and research on the carnivore diet, consult resources like Healthline's guide: https://www.healthline.com/nutrition/carnivore-diet.

Frequently Asked Questions

Organ meats, especially beef liver, are the most nutrient-dense foods available on a carnivore diet. They contain high levels of Vitamin A, B12, folate, and iron that are not as concentrated in muscle meats.

Yes, fat is your primary energy source on a carnivore diet when carbohydrates are eliminated. A common macronutrient goal is to derive 60-80% of your calories from fat to ensure proper fueling and satiety, so prioritize fatty cuts and add animal fats.

No, relying exclusively on lean protein sources like chicken breast is not ideal. It can lead to a condition known as "protein poisoning" if not balanced with enough fat. The diet requires a balance of fat and protein for sustained energy.

Yes, including seafood like salmon, mackerel, and oysters is highly recommended. It provides omega-3 fatty acids and a variety of minerals like iodine and zinc that can be harder to obtain from land animals.

Affordable options include fatty ground beef (such as 70/30 or 80/20), chicken thighs, chicken wings, eggs, and canned fish like sardines.

While not strictly required, grass-fed beef offers a more favorable omega-3 profile and a better overall nutrient density compared to conventional beef. High-quality sourcing is a preference, not a necessity, but it can enhance the nutritional benefits.

For those who find the flavor strong, try mixing ground liver into ground beef to mellow the taste. You can also make a pâté or start with milder-flavored organs like beef heart, which is similar in texture to muscle meat.

If you struggle with consuming enough fat, add rendered animal fats like tallow, lard, or butter to your meals. Melting butter over your steak or cooking with plenty of tallow can significantly increase your fat intake without feeling like a burden.