What Type of Steak Is Good for Keto? Your Guide to Fatty Cuts

December 1, 2025 •

4 min read

Did you know that steak is naturally carb-free, making it an excellent foundation for a ketogenic diet? However, not all cuts are created equal when it comes to fat content, a crucial element for maintaining ketosis. Understanding what type of steak is good for keto is key to enjoying a flavorful, high-fat, and satisfying meal.

Quick Summary

Fatty cuts of steak such as ribeye and New York strip are ideal for the ketogenic diet due to their high fat content, which helps maintain ketosis. Choosing grass-fed beef can also offer a better fatty acid profile. Leaner cuts are also acceptable but may require additional fats.

Key Points

Prioritize Fatty Cuts: Ribeye, New York Strip, and T-bone are the best options for achieving high-fat macros on a keto diet due to their rich marbling.
Choose Grass-Fed Beef: For superior nutritional benefits, including higher omega-3s and CLA, select grass-fed beef when possible.
Lean Cuts are Adaptable: Leaner cuts like sirloin or filet mignon can be made keto-friendly by adding healthy fats like butter or tallow during cooking.
Avoid Processed Meats: Many processed meats contain hidden sugars and additives, so it's best to stick to unprocessed, whole cuts of steak.
Enhance Flavor with Fat: High-fat cooking methods like pan-searing with butter or avocado oil, and finishing with herb butter, maximize flavor and fat intake.
Add Healthy Sides: Pair your steak with low-carb vegetables like broccoli, spinach, or asparagus to create a balanced, nutrient-dense meal.

The Keto-Friendly Steak Advantage

The ketogenic diet shifts the body's metabolism to burn fat for energy instead of carbohydrates. For this to happen effectively, a significant portion of calories must come from fat. Steak, especially fattier cuts, provides a perfect macro balance with virtually zero carbs and high-quality protein. The right steak will not only keep you in ketosis but also provide essential nutrients like iron, zinc, and B vitamins.

Prioritizing Fatty Steak Cuts for Maximum Ketosis

The best steaks for a ketogenic diet are those with rich marbling, which is the intramuscular fat that renders and flavors the meat as it cooks. These cuts are naturally high in fat and protein, offering a more balanced macronutrient ratio for high-fat, low-carb eating. The most popular choices include:

Ribeye: A classic keto favorite, the ribeye is known for its extensive marbling, which produces a juicy and incredibly flavorful steak. It's high fat content makes it one of the top choices for anyone looking to increase their fat intake effortlessly.
New York Strip: Also known as a strip steak, this cut offers a great balance of tenderness and marbling. The fat cap on the side is a delicious bonus for keto dieters.
T-Bone and Porterhouse: These steaks include a T-shaped bone with a piece of filet mignon on one side and a New York strip on the other. The T-bone offers the best of both worlds, with a generous portion of flavorful, fatty strip and a smaller, tender fillet.
Skirt Steak: While leaner than a ribeye, skirt steak still has enough fat and a rich, beefy flavor. It cooks quickly and works perfectly for keto fajitas or steak salads.
Chuck Eye: Often called "the poor man's ribeye," this cut from the shoulder is more affordable but still has good marbling and flavor. It can be pan-seared like a premium cut for a budget-friendly keto meal.

Can Lean Steaks Be Keto-Friendly?

Yes, leaner cuts of steak can still fit into a keto diet, especially if you want to moderate your calorie intake or manage a higher protein approach. However, you will need to add more healthy fats during the cooking process. Cuts like sirloin or filet mignon, which are naturally very tender but less fatty, benefit from added butter, tallow, or a rich, low-carb sauce like chimichurri.

The Benefits of Grass-Fed Beef

For optimal nutrition, many keto enthusiasts prefer grass-fed beef over grain-fed. Studies show that grass-fed beef contains significantly more anti-inflammatory omega-3 fatty acids and conjugated linoleic acid (CLA), which can be beneficial for those on a keto diet. Furthermore, it is typically higher in vitamins A and E compared to grain-fed alternatives.

Comparison of Keto Steak Cuts


Feature	Ribeye	New York Strip	Sirloin	Flank Steak
Fat Content	Very High (Rich Marbling)	High (Fat Cap)	Leaner	Leaner
Flavor	Rich, Beefy, Tender	Full-Flavored, Good Bite	Mild	Beefy, Intense
Best For Ketosis	Excellent (Fat Bomb)	Excellent	Good (Add Fat)	Good (Add Fat)
Ideal Cooking	Pan-sear, Grill	Pan-sear, Grill	Pan-sear, Grill	Grill, Marinade
Price	High	Mid-High	Mid-Range	Mid-Range

Essential Tips for Cooking Keto Steak

Use High-Fat Cooking Mediums: Cook your steak in healthy, keto-friendly fats like grass-fed butter, ghee, beef tallow, or avocado oil to increase the meal's fat content.
Perfect Your Sear: A hot cast-iron skillet is a keto cook's best friend. Searing the steak creates a delicious, flavorful crust. Finish with a butter baste for extra flavor and fat.
Rest Your Steak: After cooking, let your steak rest for 5-10 minutes. This allows the juices to redistribute, ensuring a tender and juicy result.
Embrace Sauces: Pair your steak with rich, low-carb sauces to boost the fat. Garlic butter, herb butter, or a sugar-free chimichurri are perfect additions.

What Processed Meats to Avoid on Keto

While unprocessed steak is a keto superstar, processed meats like deli slices, sausages, and hot dogs can be a cause for concern. They often contain added sugars, fillers, nitrates, and other unhealthy additives that can increase your carb count and kick you out of ketosis. Always read labels carefully to ensure your processed meat is truly low-carb and free of hidden sugars. For the best results, stick to whole, unprocessed cuts of beef.

For more information on the nutrient benefits of steak and the keto diet, you can refer to authoritative resources online, such as this overview from Ketogenic.com.

Conclusion

Choosing the right steak for a keto diet is a matter of prioritizing fattier cuts to support ketosis. Options like ribeye, New York strip, and T-bone are rich in fat and flavor, making them ideal choices. Even leaner cuts like sirloin and flank steak can work well with the addition of healthy fats during cooking. For the most nutrient-dense option, choose grass-fed beef whenever possible. Ultimately, unprocessed steak is a versatile and satisfying staple that fits perfectly into the ketogenic lifestyle, offering a delicious way to meet your macros and stay on track.

Frequently Asked Questions

The ribeye steak is typically considered the highest in fat among common cuts due to its extensive marbling. It is a top choice for maximizing fat intake on the keto diet.

Yes, you can eat leaner cuts like sirloin or filet mignon on a keto diet. You will need to supplement with additional healthy fats during cooking, such as basting with butter or serving with a high-fat sauce.

While both are keto-friendly, grass-fed beef is generally considered a better option. It offers a more favorable fatty acid profile with higher levels of omega-3s and CLA.

Pan-searing in a cast-iron skillet with a keto-friendly fat like butter or beef tallow is one of the best methods. This creates a flavorful crust and allows you to add extra fat directly to your meal.

Keto-friendly sauces for steak include garlic butter, herb butter, or a sugar-free chimichurri. Avoid sugary marinades and store-bought sauces that contain hidden carbs.

No. While steak is a great keto food, it's recommended to vary your protein sources to ensure a wide range of micronutrients. Incorporate other meats like chicken, pork, and fish.

The amount depends on your individual macro goals. Fatty cuts can be a dense source of calories. It's often recommended to eat one to two steaks per week, complemented by other fats and proteins.