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 RockThatKeto.com/sk.)
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!
If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list. https://RockThatKeto.com .
Act! Don’t React!
Have a Happy, Healthy Day
Previous: What Does Ketosis Feel Like Next: Keto and Heart Health
You Might Also Like: Net Carbs in Non Alcoholic Drinks