Animal proteins
1. Seafood
Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium (9Trusted Source).
However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
Additionally, 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 (14Trusted Source).
Frequent fish intake is linked to improved brain health and a decreased risk of disease (15Trusted Source, 16Trusted Source).
The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week (17Trusted Source).
2. Meat and poultry
Meat and poultry are considered staple foods on the keto diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet (18Trusted Source, 19Trusted Source, 20).
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 (21Trusted Source).
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 (22Trusted Source, 23).
3. Eggs
Eggs are an extremely healthy protein source.
Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto (24Trusted Source).
In addition, eggs have been shown to trigger hormones that increase feelings of fullness (25Trusted Source).
It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health (26Trusted Source).
Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease (27Trusted Source).