Protein Levels of Foods for Keto

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Protein Levels of Foods for Keto

In the keto diet, protein plays a super important role. You need protein to build and repair cells in the body.

But many people don’t realize that keto is not a high protein diet. In keto, we want just the right amount of protein. Too much will keep you from losing weight!

For fast weight loss, I like to use this formula.  20 grams of carbs per day. About 25% of calories from protein per day. Then about 70% to 80% of calories from fats.

You may have noticed that this keto formula mixes weights, grams of carbs, with percentages, protein and fats.

That’s one of the many wonderful confusing things about trying to figure out your portions in keto. (we remove all of the confusion with a done for you plan at

Today, I have a list of common foods and their protein content by weight in case that makes it easier for you.


Protein Levels of Foods for Keto by Weight


Seafood (Crabmeat, Shrimp, Lobster)     1 oz  -contains-  6 grams of protein


Fish, Tuna Fish                                        1 oz                    7 grams


Beef, Chicken, Turkey, Pork, Lamb          1 oz                   7 grams


Beef/Turkey Jerky                                     1 oz dried          10-15 grams


Egg                                                            1  oz                  6 grams


Peanut butter                                           2 Tbsp                 7 grams


Nuts                                                    1 oz(¼ cup)              4-6 grams


(Remember, some nuts can be very high in carbs. Be careful)


Cheese, hard                                            1 oz                     7 grams


American cheese(low fat)                  1 slice (0.7oz)             5 grams


Veggies                                         1 cup raw leafy greens    2 grams

Here is a great little way to remember.


This comes from the Johns Hopkins Medicine Website.

“In general, 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a deck of cards would equal 1 ounce (oz) and provide about 7 grams of protein. A whole deck of cards would equal 3 ounces and provide about 21grams of protein.”


That's your list of Protein Levels of Foods for Keto.  So keto on. Let’s get this diet done!


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