Meats

Lean cuts deliver the most protein per calorie: skinless chicken breast and turkey breast reach about 30–31 g per 100 g cooked, while lean beef like top round or eye of round provides around 28–30 g. Game meats such as venison and bison are similarly protein-dense at 26–30 g per 100 g with less fat than most beef cuts.

Yes, red meat is one of the richest dietary sources of heme iron, which the body absorbs more efficiently than the non-heme iron in plants. Beef provides roughly 2–3 mg of iron per 100 g, lamb around 1.5–2 mg, and liver is exceptional at 5–9 mg per 100 g depending on the animal. Red meat also supplies vitamin B12 and zinc, which plant foods cannot match in the same form.

Red meat (beef, pork, lamb, game) generally contains more myoglobin, iron, zinc, and B12 than white meat, along with higher saturated fat in most cuts. White meat such as chicken breast and turkey breast tends to be leaner and lower in calories, with similar protein content but less iron and B12. Both provide complete protein with all essential amino acids.

Meat is a cornerstone of keto and low-carb eating because nearly all unprocessed meats contain zero carbohydrates. Beef, pork, lamb, poultry, and game fit without restriction, and fattier cuts help meet keto fat targets. The main exceptions to check are processed products like sausages, meatballs, or breaded items, which may include sugar, starch, or breadcrumbs.