What Protein to Eat on a Low Carb Diet?

November 15, 2025 •

4 min read

High-protein, low-carb diets are popular for weight loss and muscle maintenance. Choosing the right protein sources is critical to success with this eating pattern, ensuring adherence to carbohydrate limits while maintaining satisfaction and energy levels.

Quick Summary

This guide covers the best animal-based and plant-based protein sources for a low carb diet. It details how to select high-quality options and incorporate supplements effectively for your health goals.

Key Points

Prioritize whole foods: Focus on unprocessed sources like lean meats, fish, and eggs to maximize protein and minimize carbs.
Include healthy fats: Fatty fish like salmon provide both protein and beneficial omega-3 fatty acids, which are crucial for overall health.
Choose lean options: Opt for leaner cuts of meat, poultry, and dairy to get high protein without excessive saturated fat intake.
Mindful plant protein: When eating plant-based proteins like tofu or nuts, be mindful of their carbohydrate content to stay within your daily limit.
Consider supplementation: High-quality, low-carb protein powders like whey isolate or pea protein can be a convenient way to meet your daily protein needs.
Stay hydrated: Consuming more protein requires ample water intake, which is critical for overall health and helps avoid constipation associated with lower fiber intake.

Understanding the Role of Protein on a Low Carb Diet

On a low carb diet, the body uses fat and protein more for energy instead of carbohydrates, especially during ketosis. Increasing protein intake is important. Protein increases satiety, which reduces cravings and calorie consumption. It maintains muscle mass, which can decrease during weight loss. Consuming adequate protein helps preserve lean body mass, supporting a healthy metabolism, aids in blood sugar control, and provides essential amino acids for bodily functions.

Top Animal-Based Protein Sources

Animal products are some of the most accessible and concentrated sources of low carb protein. They provide all nine essential amino acids, making them a complete protein source.

Lean Meats and Poultry

Lean meats are ideal for low carb diets as they offer high protein with minimal fat and zero carbs. These include:

Chicken and Turkey Breast: Versatile and can be grilled, baked, or shredded for salads and stir-fries.
Pork Tenderloin and Loin Chops: Lean cuts that are flavorful and cook quickly.
Grass-fed Beef and Bison: Offer a better fatty acid profile, including more omega-3s, compared to grain-fed versions.

Fatty Seafood and Fish

Fatty fish are packed with protein and offer omega-3 fatty acids, which are beneficial for heart and brain health.

Salmon: A fatty fish rich in omega-3s and a great source of protein.
Tuna: Canned tuna or fresh tuna steaks are high in protein and very low in carbs.
Sardines and Mackerel: Excellent sources of omega-3s, and are both protein-rich and convenient.
Shellfish (Shrimp, Oysters, Crab): Offers high protein with very few carbs.

Eggs and Dairy

These are versatile and convenient sources of low carb protein.

Eggs: A large egg contains about 6 grams of protein and is very low in carbs, making it a staple for low carb breakfast and meals.
Greek Yogurt: Look for plain, unsweetened versions to avoid added sugars. High in protein and a great base for snacks.
Cottage Cheese: Another low carb dairy option that is high in protein and pairs well with nuts or berries.
Cheese: Most cheeses are low in carbohydrates and can be enjoyed in moderation.

Excellent Plant-Based Protein Options

For those following a vegetarian, vegan, or flexitarian low carb diet, there are numerous plant-based protein options, though paying attention to carbohydrate count is essential.

Soy Products

Tofu: A versatile protein source made from soybeans. Firm and extra-firm varieties are lower in carbs.
Tempeh: Fermented soybeans that offer a firm, dense texture and nutty flavor, suitable for many low carb dishes.
Edamame: Whole, immature soybeans that can be enjoyed as a snack or added to salads.

Nuts and Seeds

While rich in healthy fats and fiber, nuts and seeds contain some carbs, so moderation is key.

Almonds, Walnuts, and Macadamia Nuts: Great for snacking or as a salad topping.
Chia Seeds, Hemp Seeds, and Flax Seeds: These can be added to yogurt or shakes for a protein and fiber boost.
Nut Butters: Choose natural versions with no added sugar.

Incorporating Protein Shakes and Supplements

Protein supplements can help meet daily protein goals, especially for those with high activity levels or on-the-go lifestyles.

Whey Protein Isolate: This is a top choice due to its high protein content and minimal carbs and lactose, making it highly keto-friendly.
Vegan Protein Isolate: Options like pea or soy protein isolate offer a good carb-to-protein ratio and are ideal for those avoiding dairy.
Collagen Peptides: A supplement that can be mixed into beverages for a protein boost without impacting macros significantly.

Low Carb Protein Source Comparison


Protein Source	Net Carbs (per 100g)	Protein (per 100g)	Key Benefits
Chicken Breast	0g	~31g	Lean, versatile, high protein
Salmon	0g	~20g	Rich in omega-3s, heart-healthy
Eggs	~1g	~13g	Complete protein, easy to cook
Firm Tofu	~3g	~17g	Plant-based, versatile, low carb
Almonds	~7g	~21g	Healthy fats, fiber, convenient
Greek Yogurt (Plain)	~4g	~10g	High in protein and calcium
Cottage Cheese	~3g	~11g	High protein, contains calcium
Whey Isolate	0-1g	~85g	Highly concentrated, low carb

Conclusion: Crafting Your Low Carb Protein Strategy

Successfully following a low carb diet with adequate protein involves a thoughtful approach to food selection and preparation. By prioritizing high-quality, whole food sources like lean meats, fatty fish, eggs, and versatile plant-based options, you can meet your nutritional needs while keeping your carb intake in check. Incorporating low-carb protein supplements like whey or vegan isolate can provide additional support, particularly for active individuals. A balanced and varied intake from these sources ensures satisfaction, supports muscle maintenance, and helps stay on track with low carb goals. Consult a healthcare professional before making significant dietary changes, especially if there are underlying health concerns.

Frequently Asked Questions

Yes, eggs are a fantastic option for a low carb diet. A single large egg contains about 6 grams of protein and less than 1 gram of carbohydrates, making them a protein-rich, low-carb staple.

Whey protein isolate is often considered the best choice due to its high protein concentration and minimal carbohydrate content. For a plant-based alternative, pea or soy protein isolate is also a great option.

Nuts and seeds are excellent sources of protein, healthy fats, and fiber. However, they do contain some carbohydrates, so it is important to consume them in moderation and track your intake.

Yes, red meat like beef and lamb is suitable for a low carb diet. Opting for leaner, grass-fed cuts can provide a better fatty acid profile and reduce saturated fat intake.

Protein needs can vary based on individual factors like activity level and body composition goals. A common recommendation is between 1.2 to 2.0 grams of protein per kilogram of lean body mass, but consulting a healthcare professional is best.

Great low-carb snack options include string cheese, a hard-boiled egg, Greek yogurt with berries, or a handful of almonds.

While excessive protein can potentially convert to glucose through a process called gluconeogenesis and affect ketosis, a moderate protein intake is crucial for muscle maintenance and overall health. It is often recommended to aim for moderate rather than very high protein.