What is the Best Meat to Eat on Keto? Your Ultimate Guide

November 13, 2025 •

3 min read

The ketogenic diet, which prompts the body to use fat for energy instead of glucose, is primarily driven by a high-fat intake. Understanding what is the best meat to eat on keto is therefore essential for anyone following this eating plan to ensure delicious meals and optimal metabolic function.

Quick Summary

This guide covers the top high-fat, low-carb meat options for the ketogenic diet, including beef, pork, poultry, and seafood, with preparation tips for supporting ketosis.

Key Points

Prioritize Fatty Cuts: Choose fatty cuts of meat like ribeye steak, pork belly, and chicken thighs to meet high-fat intake goals for ketosis.
Lean Meat is an Option: Leaner meats like chicken breast can be used on keto, but must be paired with added healthy fats like butter or olive oil.
Incorporate Fatty Fish: Add fatty fish like salmon and mackerel to your diet for a boost of beneficial omega-3 fatty acids, which support brain and heart health.
Avoid Processed Products: Be cautious of processed meats, which often contain hidden sugars, starches, and other non-keto additives.
Variety is Key: Rotate your meat sources, including beef, pork, poultry, and fish, to ensure a wide range of vitamins, minerals, and nutrients.
Use Healthy Cooking Fats: Always cook your meats with keto-friendly fats such as avocado oil, ghee, or butter to increase your healthy fat intake.

The ketogenic diet, a nutritional plan that emphasizes high fat, moderate protein, and very low carbohydrates, has seen a surge in popularity for its weight loss and energy benefits. Meat, as a naturally carb-free and protein-rich food, is a cornerstone of this diet. However, not all meat is created equal on keto; the key lies in prioritizing fatty, unprocessed cuts to fuel your body with healthy fats and maintain ketosis. This comprehensive guide explores the best meat options and how to incorporate them into your keto meal plan.

The Role of Meat in a Ketogenic Diet

Meat is a crucial component of the keto diet because it provides high-quality, complete protein, which contains all the essential amino acids your body needs for muscle maintenance and repair. Beyond its protein content, meat provides vital micronutrients such as iron, zinc, and B vitamins that support energy production and overall health. For keto dieters, the fat content is paramount. Choosing fattier cuts helps meet the high-fat macro targets of a keto diet, providing sustained energy and satiety.

Prioritizing Fatty Cuts

While lean meats like skinless chicken breast are acceptable on keto, they require adding external fats to fit the diet's macro profile. Fatty cuts, however, are inherently keto-friendly and often more flavorful. Fatty cuts of beef and pork, in particular, contain higher amounts of saturated and monounsaturated fats that are excellent for providing a steady source of energy.

The Best Meat Choices for Keto

Beef

Beef is a versatile and nutrient-dense option, making it a favorite for many keto dieters. Its fatty cuts are a powerhouse of energy and flavor. Top choices include ribeye steak, ground beef (80/20 or 70/30), brisket, and nutrient-dense organ meats like liver.

Pork

Pork is another high-fat delight that fits perfectly into a ketogenic lifestyle. Pork belly, rich in fat, is a standout. Other good options include pork ribs and fatty pork chops.

Poultry

While some poultry is lean, choosing the right cuts with skin helps increase fat content for keto requirements. Fatty options include chicken thighs with skin, chicken wings, and duck breast.

Fish and Seafood

Fatty fish is highly recommended for keto due to its fat content and beneficial omega-3 fatty acids. Excellent choices include salmon, sardines, and mackerel. Leaner seafood like shrimp and scallops can be included when cooked with healthy fats.

Comparison of Popular Keto Meats


Meat Type	Example Cut	Fat Content (% Calories)	Key Nutrients	Keto Versatility
Beef	Ribeye Steak	~73%	B vitamins, Iron, Zinc, Creatine	Burgers, roasts, steaks, slow-cooked dishes
Pork	Pork Belly	~92%	Thiamine, Selenium, Choline	Crispy strips, stews, roasts
Chicken	Thighs w/ Skin	Medium/High	Choline, Potassium, B vitamins	Baked, roasted, grilled, casseroles
Fish	Wild Salmon	High (Omega-3)	Omega-3s, Vitamin D, B12	Baked, grilled, pan-seared

Tips for Cooking and Preparation

To enhance flavor and fat content for keto, cook meat with healthy fats like grass-fed butter, ghee, tallow, or avocado oil. Avoid processed meats that may contain hidden sugars and fillers. Season generously with carb-free herbs and spices and pair with low-carb vegetables. Rotating your meat choices helps ensure nutrient variety.

Conclusion

For a ketogenic diet, prioritize fatty cuts of unprocessed meat to fuel ketosis and provide sustained energy. Options like ribeye, pork belly, and salmon are excellent choices. Moderate protein intake, choose quality products, and cook with healthy fats to enjoy delicious, satisfying keto meals.

For more detailed information on the ketogenic diet, visit the Healthline Beginner's Guide.

Frequently Asked Questions

Fatty cuts of red meat are ideal for keto due to their high fat and moderate protein content. Top choices include ribeye steak, brisket, and 80/20 ground beef, as these help fuel ketosis effectively.

Yes, chicken is excellent for keto. However, focus on dark meat cuts like thighs and wings with the skin on, as these have a higher fat content than lean chicken breast.

Fish is a great choice for keto, especially fatty fish like salmon, sardines, and mackerel, which are rich in omega-3 fatty acids beneficial for heart and brain health.

No, while fatty meats are preferred, leaner cuts can be part of your diet. You should simply add healthy fats, like butter or avocado oil, during preparation to meet your fat macro goals.

Many processed meats contain hidden carbs from sugars and fillers, which can interfere with ketosis. It is best to check labels carefully or opt for higher-quality, unprocessed varieties.

While keto is high-fat, protein should be moderate. Excessive protein intake can be converted into glucose via gluconeogenesis, which can inhibit ketosis. The specific amount depends on your individual needs.

Grass-fed beef often has a higher concentration of beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA), making it a nutritionally superior choice.