Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium ( 28).Ĭheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Share on Pinterest Mint Images/Offset Images Mint Images/Offset Images 4. This includes the antioxidants lutein and zeaxanthin, which protect eye health ( 26).Īlthough egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease ( 27). It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. In addition, eggs have been shown to trigger hormones that increase feelings of fullness ( 25). EggsĮggs are an extremely healthy protein source.īecause each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto ( 24). It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals ( 22, 23). One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low fat, high carb diet ( 21).

They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18, 19, 20). Meat and poultry are considered staple foods on the keto diet.įresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week ( 17). You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range ( 10, 11, 12, 13).Īdditionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity ( 14).įrequent fish intake is linked to improved brain health and a decreased risk of disease ( 15, 16). While shrimp and most crabs contain no carbs, oysters and octopus do. However, the carb count in shellfish varies by type. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium ( 9). Fish and shellfish are very keto-friendly.

Blue crab nutrition