Is beef allowed on keto? Everything You Need to Know

November 8, 2025 •

4 min read

The ketogenic diet has a proven ability to promote weight loss and metabolic health. For those following this high-fat, low-carb lifestyle, a critical question arises: is beef allowed on keto? The answer is yes, as beef can be a cornerstone of a successful keto plan when chosen and prepared correctly.

Quick Summary

Yes, beef is a staple on the keto diet due to its low-carb, high-fat, and moderate-protein profile. This guide explains how to choose the right cuts and prepare them properly to support ketosis, while also highlighting which types of beef to avoid.

Key Points

Yes, beef is keto-friendly: Unprocessed beef contains zero carbohydrates and is a foundational food for a ketogenic diet.
Choose fatty, unprocessed cuts: Opt for cuts like ribeye, brisket, and 80/20 ground beef to meet your high-fat macros and support ketosis.
Avoid processed beef with hidden carbs: Stay away from items like hot dogs, sausages, and deli meats that may contain added sugars and fillers.
Balance protein to stay in ketosis: Consume moderate amounts of protein (20-25% of calories) to prevent excess conversion into glucose.
Grass-fed offers superior nutrition: Grass-fed beef provides higher levels of beneficial omega-3s and CLA compared to conventional beef.
Vary your meat intake for nutrients: Don't rely solely on one type of meat; rotate with other keto-friendly options to ensure you get a broad range of nutrients.

Why Beef is a Great Fit for the Ketogenic Diet

Plain, unprocessed beef is naturally carb-free, making it an ideal choice for the ketogenic diet, which relies on a very low carbohydrate intake to promote a metabolic state called ketosis. In ketosis, the body shifts from burning glucose for energy to burning fat. Beef provides several key nutritional benefits that support this metabolic state.

High-Quality Protein: Beef contains high-quality, complete protein, which is essential for building and repairing tissues and maintaining muscle mass. On a keto diet, a moderate intake of protein is important for satiety and body function.
Healthy Fats: Fatty cuts of beef perfectly align with the high-fat requirement of the keto diet, providing sustained energy and helping to keep you full longer.
Micronutrient Powerhouse: Beef is a rich source of vital nutrients like iron, zinc, and B vitamins (especially B12), which are crucial for energy production and overall health.
Naturally Carb-Free: Unprocessed beef contains virtually zero carbohydrates, making it a safe and reliable protein source that won't disrupt ketosis.

The Best Cuts of Beef for Keto

Not all beef is created equal for the keto diet. The best choices are fatty cuts that contribute significantly to your daily fat intake, while also providing ample protein.

Best Fatty Cuts

Ribeye Steak: Known for its marbling, ribeye is packed with flavor and fat, making it a top choice for keto meals.
Brisket: This cut is perfect for slow-cooking, and its rich fat content provides excellent fuel.
Ground Beef (80/20): This common blend has an ideal fat-to-protein ratio for burgers, casseroles, and more.
Short Ribs: A savory, fatty option that is delicious when braised or grilled.

Best Leaner Cuts (to be supplemented with healthy fats)

Sirloin Steak: A leaner, flavorful option that works well for those balancing protein and fat intake.
Filet Mignon: A very tender, lean cut that can be paired with keto-friendly sauces like garlic butter to boost fat content.
Ground Beef (85/15): A good option for leaner dishes, but may require added fat to hit keto macros.

The Grass-Fed vs. Grain-Fed Debate

When choosing beef, the debate often comes down to grass-fed versus conventional grain-fed options. While both are keto-friendly, grass-fed beef offers additional nutritional benefits.


Feature	Grass-Fed Beef	Grain-Fed Beef
Fatty Acid Profile	Higher in anti-inflammatory omega-3 fatty acids.	Higher in omega-6 fatty acids, which can be inflammatory.
Conjugated Linoleic Acid (CLA)	Significantly higher levels of CLA, which is linked to fat loss and metabolic health.	Lower levels of CLA due to the unnatural diet.
Micronutrients	Higher in antioxidants, vitamin E, and beta carotene.	Lower levels of some vitamins and antioxidants.
Antibiotics	Less likely to have been treated with antibiotics.	More common in conventional farming practices.

How to Incorporate Beef into Your Keto Diet

Maximizing the benefits of beef on a keto diet means more than just eating a steak. Here are some ideas for creating delicious, high-fat, low-carb meals:

Keto Burgers: Serve a juicy ground beef patty on a bed of greens or with keto-friendly bread alternatives. Top with cheese, bacon, and avocado for extra fat.
Beef Stew: Use fatty chuck or brisket cuts in a slow-cooked stew with keto-friendly vegetables like mushrooms, celery, and bell peppers. Use beef tallow or butter for a rich broth.
Meatballs: Make meatballs from ground beef, binding with ingredients like egg and almond flour instead of breadcrumbs. Serve over zucchini noodles with a low-carb marinara sauce.
Stir-Fry: Quickly cook ground beef or sliced flank steak with broccoli, peppers, and soy sauce (or a keto-friendly alternative). Use a healthy oil like sesame or avocado oil.
Organ Meats: Consider adding nutrient-dense organ meats, such as liver, to your diet for a boost of vitamins.

Avoiding Processed Beef and Other Pitfalls

While beef is a great keto food, you must be careful to avoid processed beef products, which can contain hidden carbohydrates and unhealthy additives. Processed meats include:

Hot dogs and sausages with added fillers or sugars.
Deli meats and cured meats like some bacon or ham, which may contain preservatives.
Pre-made meatballs or meatloaf that use breadcrumbs.
Meats served in sugary glazes or sauces.

Another important consideration is balancing protein intake. While beef is a crucial protein source, excessive protein can be converted to glucose through a process called gluconeogenesis, potentially pushing you out of ketosis. Most keto plans recommend keeping protein intake moderate, at around 20-25% of daily calories.

Conclusion

Is beef allowed on keto? Yes, absolutely. Beef is a nutrient-dense, carb-free food that can form a core part of a healthy ketogenic diet. By choosing fatty, unprocessed cuts like ribeye, brisket, and ground beef, you can meet your fat and protein macros while enjoying delicious meals. Furthermore, opting for grass-fed beef can provide an even healthier fatty acid and micronutrient profile. The key to success is focusing on high-quality, unprocessed products and monitoring your protein intake to stay within optimal ketogenic macros.

For more detailed guidance on a keto-friendly diet, you can refer to resources like the Healthline keto diet meal plan.

Frequently Asked Questions

Fatty cuts like ribeye steak, brisket, and ground beef with a higher fat percentage (such as 80/20) are generally best for keto, as they help meet your fat macro requirements.

Yes, ground beef is an excellent and versatile option for keto. A higher fat content, like 80% lean/20% fat, is often preferred for increasing fat intake.

Processed beef products like certain sausages, hot dogs, and deli meats should be avoided on keto. They often contain hidden sugars, fillers, and other additives that can increase your carb count.

While beef is a staple, it’s important to consume it in moderation as part of your overall diet. Excessive protein intake can impact ketosis, so focus on balancing your protein with plenty of healthy fats.

Grass-fed beef is a superior option. It contains higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA), offering more nutritional benefits than conventionally raised, grain-fed beef.

To boost the fat content of leaner beef cuts, you can cook with healthy fats like butter, ghee, or avocado oil. Adding a keto-friendly sauce, such as garlic butter, can also help.

Yes, excessive protein can be converted to glucose in the liver, a process called gluconeogenesis, which could disrupt ketosis. Balancing your intake within the moderate protein range (typically 20-25% of calories) is recommended.

Cooking methods like grilling, roasting, pan-searing, and slow-cooking are all suitable. The best methods emphasize flavor and retain the fat content of the beef, such as using butter or tallow for cooking.