Category
Keto meats: which ones fit and which don't
Which meats you can eat on keto — nearly all, with the breaded and sauced exceptions — ranked by net carbs per serving.
Yes, there are keto-friendly meats options. The best: bratwurst, pork loin, and veal. Below, the list with each verdict and net carbs per serving.
Yes
bratwurst
0 g net
/ 1 sausage link
Yes
pork loin
0 g net
/ 1 standard portion
Yes
veal
0 g net
/ 1 portion
Yes
bison
0 g net
/ 1 portion
Yes
Wild boar
0 g net
/ 1 serving
Yes
Venison
0 g net
/ 1 serving
Yes
Tripe
0 g net
/ 1 serving
Yes
Chicken
0 g net
/ 1 portion
Yes
Beef
0 g net
/ 1 portion
Yes
Matambre
0 g net
/ 1 portion
Yes
Prosciutto
0 g net
/ 3 slices
Yes
Sweetbread
0 g net
/ 1 serving (4 oz)
Yes
Goat
0 g net
/ 1 portion
Yes
home-baked chicken wings (unbreaded)
0 g net
/ 4 wings
Yes
Rabbit
0 g net
/ 1 portion
Yes
Quail
0 g net
/ 1 serving (roasted)
Yes
Lamb
0 g net
/ 1 serving
Yes
Turkey
0 g net
/ 1 serving (roasted, skinless breast)
Yes
Ground Meat
0 g net
/ 1 portion
Yes
Tongue
0 g net
/ 1 portion
Yes
Pork
0 g net
/ 1 serving
Yes
Duck
0 g net
/ 1 serving (roasted, meat only)
Yes
Beef chitterlings
0 g net
/ 4 oz (113 g)
Yes
Baked or Grilled Chicken Wings (No Breading)
0 g net
/ 4 wings (edible portion)
Yes
mutton
0 g net
/ 1 cooked portion
Yes
lebanon bologna
0 g net
/ 2 slices
Yes
roast beef
0 g net
/ 3 slices
Yes
pepperoni
0 g net
/ 30 g (approx. 15 slices)
Yes
salami
0 g net
/ 3 slices
Yes
Bacon
0 g net
/ 3 slices
Yes
pork sausage
0 g net
/ 2 links
Yes
canadian bacon
0 g net
/ 3 slices
Yes
luncheon meat
0 g net
/ 2 slices
Yes
Chorizo
0 g net
/ 2 oz (approx. 1 link/slice)
Yes
pastrami
0 g net
/ 6 slices
Yes
liver sausage
1 g net
/ 3 slices
Yes
Ham
1 g net
/ 2 slices
Yes
Kidney
1 g net
/ 1 serving
Yes
mortadella
1 g net
/ 3 slices
Yes
polish sausage
1 g net
/ 1 link
Yes
Sausage
1 g net
/ 1 link
Yes
Spam
2 g net
/ 2 oz (56g)
Yes
kielbasa
2 g net
/ 2 oz
Yes
turkey breast
2 g net
/ 3 slices
Yes
chicken breast
2 g net
/ 1 serving
Yes
sandwich spread
3 g net
/ 2 tablespoons
Yes
pate
3 g net
/ 2 oz
Yes
bologna
3 g net
/ 2 slices
Yes
Liver
4 g net
/ serving (100 g)
Yes
meatball
4 g net
/ 3 meatballs
In moderation
olive loaf
5 g net
/ 2 slices
In moderation
chicken patty
7 g net
/ 1 patty
In moderation
scrapple
7 g net
/ 2 oz cooked
Frequently asked questions
Which meats can I eat on keto?
On keto you can eat bratwurst, pork loin, veal, and bison, with few net carbs per serving.
