Keto meat & poultry

Fresh meat and poultry have zero carbs. Watch for sugary glazes, breading and fillers in processed meats.

Lowest in net carbs per serving: beef chuck roast (0 g), beef tongue (0 g), beef tripe (0 g), chicken breast (0 g), chicken gizzards (0 g).

Keto-friendly 87

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly meat & poultry
Food	Net carbs	Calories	Protein	Fat	Fiber
Beef chuck roast 4 oz raw	0 g	281	22 g	21 g	0 g
Beef tongue 3 oz cooked	0 g	241	16 g	19 g	0 g
Beef tripe 4 oz raw	0 g	96	14 g	4.2 g	0 g
Chicken breast 4 oz raw	0 g	136	25 g	3 g	0 g
Chicken gizzards 4 oz raw	0 g	106	20 g	2.3 g	0 g
Chicken thighs (boneless, skinless) 4 oz raw	0 g	137	22 g	4.7 g	0 g
Chicken wings 4 oz raw	0 g	216	20 g	15 g	0 g
Cornish hen ½ hen (raw)	0 g	336	29 g	24 g	0 g
Duck 4 oz raw (with skin)	0 g	457	13 g	45 g	0 g
Elk 4 oz raw	0 g	125	26 g	1.6 g	0 g
Eye of round 4 oz raw	0 g	195	25 g	10 g	0 g
Filet mignon 1 steak (raw)	0 g	405	32 g	30 g	0 g
Flank steak 4 oz raw	0 g	186	24 g	9.4 g	0 g
Frog legs 4 oz raw	0 g	82	19 g	0.3 g	0 g
Goat meat 4 oz raw	0 g	123	23 g	2.6 g	0 g
Goose 4 oz raw (with skin)	0 g	419	18 g	38 g	0 g
Ground beef (80/20) 4 oz raw	0 g	287	19 g	23 g	0 g
Ground chicken 4 oz raw	0 g	162	20 g	9.2 g	0 g
Ground lamb 4 oz raw	0 g	319	19 g	27 g	0 g
Ground turkey 4 oz raw	0 g	167	22 g	8.7 g	0 g
Lamb shoulder 4 oz raw	0 g	294	19 g	24 g	0 g
Leg of lamb 4 oz raw	0 g	236	21 g	16 g	0 g
New York strip steak 6 oz raw	0 g	388	35 g	26 g	0 g
Pheasant 4 oz raw (with skin)	0 g	205	26 g	11 g	0 g
Pig's feet 4 oz raw	0 g	240	26 g	14 g	0 g
Pork belly 4 oz raw	0 g	585	11 g	60 g	0 g
Pork chops 1 chop (raw)	0 g	338	41 g	18 g	0 g
Pork jowl 1 oz	0 g	183	1.8 g	20 g	0 g
Pork ribs 4 oz raw	0 g	313	18 g	26 g	0 g
Pork rinds 1 oz	0 g	152	17 g	8.8 g	0 g
Pork shoulder 4 oz raw	0 g	267	19 g	20 g	0 g
Pork tenderloin 4 oz raw	0 g	136	23 g	4 g	0 g
Quail 1 quail (raw)	0 g	209	21 g	13 g	0 g
Rabbit 4 oz raw	0 g	154	23 g	6.3 g	0 g
Ribeye steak 6 oz raw	0 g	466	30 g	38 g	0 g
Salt pork 1 oz	0 g	209	1.4 g	23 g	0 g
Sirloin steak 6 oz raw	0 g	364	34 g	24 g	0 g
Skirt steak 4 oz raw	0 g	211	23 g	13 g	0 g
Smoked turkey legs 4 oz (meat & skin)	0 g	226	32 g	11 g	0 g
T-bone steak 6 oz raw	0 g	388	34 g	27 g	0 g
Tri-tip 4 oz raw	0 g	186	23 g	9.7 g	0 g
Veal 4 oz raw	0 g	121	25 g	2.3 g	0 g
Venison 4 oz raw	0 g	136	26 g	2.7 g	0 g
Whole chicken 4 oz (meat & skin)	0 g	243	21 g	17 g	0 g
Wild boar 4 oz raw	0 g	138	24 g	3.8 g	0 g
Bison 4 oz raw	0.1 g	165	23 g	8.1 g	0 g
Chicken drumsticks 1 drumstick (meat)	0.1 g	121	14 g	6.9 g	0 g
Lamb shanks 4 oz raw (boneless)	0.1 g	207	23 g	13 g	0 g
Prosciutto 1 oz	0.1 g	70	7.6 g	4.3 g	0 g
Beef heart 4 oz raw	0.2 g	127	20 g	4.5 g	0 g
Chicken feet 3 oz (cooked)	0.2 g	183	17 g	12 g	0 g
Lamb chops 4 oz raw	0.2 g	337	17 g	30 g	0 g
Pastrami 2 slices	0.2 g	82	12 g	3.3 g	0 g
Salami 3 slices	0.2 g	102	5.7 g	8.5 g	0 g
Turkey breast 4 oz raw	0.2 g	129	27 g	1.7 g	0 g
Beef kidney 4 oz raw	0.3 g	112	20 g	3.5 g	0 g
Chicken thighs (skin-on) 1 thigh (raw, no bone)	0.3 g	250	19 g	19 g	0 g
Deli roast beef 3 slices	0.3 g	48	7.8 g	1.5 g	0 g
Turkey sausage 2 oz raw	0.3 g	88	11 g	4.6 g	0 g
Corned beef 3 oz cooked	0.4 g	213	15 g	16 g	0 g
Liver pâté 2 tbsp	0.4 g	83	3.7 g	7.3 g	0 g
Pepperoni 15 slices	0.4 g	151	5.8 g	14 g	0 g
Beef short ribs 4 oz raw (boneless)	0.5 g	441	16 g	41 g	0 g
Ground pork 4 oz raw	0.5 g	246	20 g	18 g	0 g
Bacon 3 slices (cooked)	0.6 g	164	12 g	12 g	0 g
Beef brisket 4 oz raw	0.6 g	286	21 g	22 g	0 g
Blood sausage 2 slices	0.6 g	190	7.3 g	17 g	0 g
Smoked sausage 1 link	0.6 g	210	8.1 g	19 g	0 g
Turkey bacon 2 slices (raw)	0.6 g	72	5.1 g	5.4 g	0 g
Canadian bacon 2 slices	0.8 g	63	12 g	1.5 g	0 g
Chicken hearts 4 oz raw	0.8 g	173	18 g	11 g	0 g
Chicken livers 4 oz raw	0.8 g	134	19 g	5.5 g	0 g
Beef bone broth 1 cup	1 g	46	10 g	0.5 g	0 g
Chicken broth 1 cup	1.1 g	15	1.6 g	0.5 g	0 g
Chorizo 1 oz	1.1 g	83	3.8 g	7 g	0 g
Deli turkey 3 slices	1.1 g	51	7.1 g	1.8 g	0 g
Canned luncheon meat 2 oz	1.2 g	187	7 g	17 g	0 g
Ham 2 slices	1.3 g	92	9.3 g	4.9 g	0.7 g
Liverwurst 2 oz	1.3 g	186	8 g	16 g	0 g
Breakfast sausage 2 patties (cooked)	1.5 g	214	7.5 g	20 g	0 g
Hot dogs 1 hot dog	1.5 g	154	5.7 g	14 g	0 g
Vienna sausages (canned) 4 sausages	1.7 g	147	6.7 g	12 g	0 g
Summer sausage 2 oz	1.9 g	203	9.8 g	17 g	0 g
Bratwurst 1 link (cooked)	2.4 g	283	12 g	25 g	0 g
Italian sausage 1 link (raw)	3 g	293	14 g	25 g	0 g
Bologna 2 slices	3.1 g	172	8.5 g	14 g	0 g
Beef liver 4 oz raw	4.4 g	153	23 g	4.1 g	0 g

Limit — small portions 1

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.