Nutrition selection

High protein foods for keto diet: to decide fast

Written by NutriDecide Editorial Team Last updated: 2026-06-15

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

High protein foods for keto diet: to decide fast

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Gelatin, dried

💪

Average protein

38,1 g

per 100g

🌿

Average carbs

0,8 g

per 100g

🔥

Average fat

20,5 g

per 100g

Quick assessment

Our analysis

This curated list features the top foods high in protein suitable for a keto diet, selected from our DATA.top_foods and DATA.foods. All options are filtered to include those with at least 8g of protein per 100g, minimal carbs (≤8g), and moderate to high fat content, ideal for weight management or muscle support.

Each food's nutrient data reflects typical values per 100g serving, allowing you to make quick, practical decisions based on protein density, calorie content, and macro balance.

👍 Positive points

✅ List with 100 foods; Gelatin, dried ranks among the top picks.
✅ Leader in Protein: Gelatin, dried (86.9 g per 100 g).
✅ Average protein in this list: 38.1 g per 100 g.

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Calorie range spans 148 kcal to 858.2 kcal per 100 g — the same pick can weigh very differently on your daily target.
⚠️ Proteína de suero concentrada en polvo packs more calories (400 kcal per 100 g) — watch portions.

Full analysis

What this list shows

This curated list features the top foods high in Protein suitable for a keto diet, selected from our DATA.top_foods and DATA.foods. All options are filtered to include those with at least 8g of Protein per 100g, minimal Carbs (≤8g), and moderate to high Fat content, ideal for weight management or muscle support.

Each food's nutrient data reflects typical values per 100g serving, allowing you to make quick, practical decisions based on Protein density, calorie content, and macro balance.

Top picks and why they rank well

Gelatin, dried: With a whopping 86.9g of Protein per 100g, zero Carbs, and moderate Fat, it stands out for low calorie density (348 kcal) and keto-friendliness, making it perfect for weight control and gut general health.
Egg white, powder: Offers 81.1g Protein with only 7.8g Carbs and 356 kcal. Its high Protein and low carb profile make it a versatile choice for muscle building.
Pea Protein isolate powder: Contains 80g Protein with 8g Carbs and 380 kcal, suitable for plant-based keto diets, providing a balanced macro profile with high nutrient density.
Whey Protein concentrate powder: Delivers 80g Protein with similar Carbs and fats as pea Protein. Its inclusion supports muscle recovery and quick absorption.
Fish, sardine fillet (microwave, no oil, unsalted): Packed with 44.2g Protein, minimal Carbs, and rich in omega-3s, contributing to overall general health and keto compliance.

How to choose foods based on your goal

For weight loss: Focus on foods like gelatin and egg whites that provide high Protein with very low Calories and Carbs.

For muscle gain: Prioritize foods with the highest Protein density, such as gelatin, whey, or fish fillets, ensuring sufficient macro support for muscle repair.

For overall general health: Include diverse sources like fish and cheese, which offer additional nutrients like omega-3s and vitamins, complementing macro-focused options.

Common mistakes when using this list

Ignoring serving sizes: Remember, all data reflects 100g servings; adjust your portion accordingly to avoid over- or underestimating macro intake.
Not considering macro balance: Relying solely on Protein content without factoring in fats and Carbs can lead to unbalanced diets.
Overlooking added ingredients or processing: Foods like jerky and fish fillets may contain added sodium or preservatives; check labels if possible.
Not aligning choice with personal caloric needs: While foods are high in Protein, calorie counts vary; select options fitting your daily targets.

Practical next step for the reader

Compare the key macro metrics—Protein, Calories, Carbs, and fats—in the table to select your preferred foods. Use this information to plan meals that support your keto goals, keeping in mind portion adjustments and macro balance.

Start by incorporating foods like gelatin, egg whites, or fish fillets into your daily routine for easy, high-Protein, low-carb options that align with weight management or muscle building objectives.

Data sources on this page

CIQUAL (ANSES, France)
Product labels and manufacturer data (manual review)
TBCA / TACO (Brazil)
BEDCA / DEBCA (Spain)

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Gelatin, dried	348,0	86,9	0,0	11,3	0,0	10/10
🍽️ Egg white, powder	356,0	81,1	7,8	5,8	0,0	10/10
🍽️ Proteína isolada de ervilha em pó	380,0	80,0	8,0	6,0	2,0	10/10
🍽️ Pea protein isolate powder	380,0	80,0	8,0	6,0	2,0	10/10
🍽️ Proteína aislada de guisante en polvo	380,0	80,0	8,0	6,0	2,0	10/10
🍽️ Proteína de suero concentrada en polvo	400,0	80,0	8,0	6,0	0,0	10/10
🍽️ Whey protein concentrado em pó	400,0	80,0	8,0	6,0	0,0	10/10
🍽️ Whey protein concentrate powder	400,0	80,0	8,0	6,0	0,0	10/10
🍽️ Piracuí flour, fish flour (AM region)	349,0	70,2	0,0	7,6	0,0	9/10
🍽️ Cod, salted, dried	210,0	47,6	1,1	34,2	0,0	8/10
🍽️ Fish, saltwater, sardine, fillet, microwave/10min, without oil, unsalted, Brazil	231,0	44,2	0,0	6,0	0,0	7/10
🍽️ Yeast extract spread	187,0	42,4	3,5	26,7	—	7/10
🍽️ Beef, cheek, braised or boiled	236,0	39,2	0,0	52,9	0,0	7/10
🍽️ Jerky	242,0	39,0	0,0	9,5	0,0	7/10
🍽️ Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil	361,0	39,0	1,4	22,2	0,0	6/10
🍽️ Viande des Grisons or dried beef meat	207,0	38,9	0,6	49,5	0,0	7/10
🍽️ Veal, knuckle or shank, braised or boiled	207,0	37,4	0,0	56,7	0,0	7/10
🍽️ Beef, short ribs, braised or boiled	269,0	37,3	0,0	48,9	0,0	6/10
🍽️ Pork, round steak, cooked	266,0	36,9	0,0	48,6	0,0	6/10
🍽️ Beef, chuck, braised or boiled	251,0	36,8	0,2	51,8	0,0	6/10
🍽️ Veal, shoulder, braised or boiled	219,0	36,4	0,0	55,9	0,0	6/10
🍽️ Meat, beef, jerked, cooked, without oil, Brazil	255,0	36,4	0,0	12,2	0,0	6/10
🍽️ Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil	211,0	35,9	0,0	7,5	0,0	6/10
🍽️ Cured cheese	451,0	35,8	0,5	34,0	0,0	5/10
🍽️ Meat, pork, loin, roasted, without oil, unsalted, Brazil	200,0	35,7	0,0	6,4	0,0	6/10
🍽️ Pork, loin, canadian, smoked, Brazil	200,0	35,7	0,0	6,4	—	6/10
🍽️ Meat, beef, knuckle, without fat, grilled/roasted, without oil, with salt	208,0	35,7	0,0	7,3	0,0	6/10
🍽️ Meat, pork, loin, grilled/roasted, without oil, with salt	200,0	35,6	0,0	6,4	0,0	6/10
🍽️ Lamb, leg, braised	222,0	35,2	0,0	55,2	0,0	6/10
🍽️ Veal, neck, braised or boiled	233,0	34,9	0,0	53,9	0,0	6/10
🍽️ Meat, beef, desalted jerked beef, braised (with oil, onion and garlic), unsalted	254,0	34,7	0,6	12,5	0,1	6/10
🍽️ Meat, beef, jerked, with soy oil, onion and garlic, with salt	262,0	34,7	2,8	12,5	0,1	6/10
🍽️ Meat, goat, roasted, without oil, unsalted (average of different cuts and breeds), Brazil	198,0	34,4	0,0	6,7	0,0	6/10
🍽️ Meat, goat, roasted, without oil, with salt (average of different cuts and breeds)	197,0	34,3	0,0	6,7	0,0	6/10
🍽️ Meat, beef, striploin, without fat, grilled, with oil and onion, unsalted	190,0	34,2	1,2	5,4	0,1	6/10
🍽️ Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, with salt	212,0	34,2	0,7	8,0	0,1	6/10
🍽️ Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, unsalted	213,0	34,2	0,7	8,1	0,1	6/10
🍽️ Pork, rack, cooked	206,0	34,1	0,6	57,5	0,0	6/10
🍽️ Meat, pork, loin, roasted/grilled, with soy oil, with salt	227,0	34,1	0,0	10,1	0,0	6/10
🍽️ Beef, stewing meat, cooked	172,0	34,0	0,0	59,4	0,0	6/10
🍽️ Cured pork loin	322,0	34,0	0,0	20,7	0,0	6/10
🍽️ Grana Padano cheese, from cow's milk	399,0	33,9	1,2	30,4	0,0	5/10
🍽️ Mimolette cheese, extra old, from cow's milk (cured 18 months minimum)	402,0	33,7	1,0	31,0	0,0	5/10
🍽️ Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), without oil, without oil, Brazil (average of different preparations)	211,0	33,6	0,1	8,4	0,0	6/10
🍽️ Meat, pork, top loin, fried (with soy oil), with salt	300,0	33,6	0,0	18,4	0,0	6/10
🍽️ Lamb, neck, braised or boiled	365,0	33,6	0,0	40,6	0,0	5/10
🍽️ Meat, beef, desalted jerked beef, fried (with soy oil), unsalted	305,0	33,5	0,0	19,0	0,0	6/10
🍽️ Meat, chicken, breast, with skin, roasted, without oil, unsalted, Brazil	198,0	33,4	0,0	7,1	0,0	6/10
🍽️ Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), cooked/grilled/roasted, without oil, with salt	208,0	33,4	0,0	8,3	0,0	6/10
🍽️ Meat, beef, ribeye cap steak, without fat, grilled, with oil and onion, with salt	230,0	33,4	0,4	10,5	0,1	6/10

Vitamins and minerals

Showing top foods: 12 / 100

🍽️

Food

Gelatin, dried

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Egg white, powder

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Proteína isolada de ervilha em pó

Minerals

Calcium —

Iron 12,0

Magnesium 120,0

Phosphorus 700,0

Potassium 900,0

Sodium 900,0

Zinc 4,0

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Pea protein isolate powder

Minerals

Calcium —

Iron 12,0

Magnesium 120,0

Phosphorus 700,0

Potassium 900,0

Sodium 900,0

Zinc 4,0

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Proteína aislada de guisante en polvo

Minerals

Calcium —

Iron 12,0

Magnesium 120,0

Phosphorus 700,0

Potassium 900,0

Sodium 900,0

Zinc 4,0

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Proteína de suero concentrada en polvo

Minerals

Calcium 420,0

Iron —

Magnesium —

Phosphorus —

Potassium 600,0

Sodium 280,0

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Whey protein concentrado em pó

Minerals

Calcium 420,0

Iron —

Magnesium —

Phosphorus —

Potassium 600,0

Sodium 280,0

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Whey protein concentrate powder

Minerals

Calcium 420,0

Iron —

Magnesium —

Phosphorus —

Potassium 600,0

Sodium 280,0

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Piracuí flour, fish flour (AM region)

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Cod, salted, dried

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Fish, saltwater, sardine, fillet, microwave/10min, without oil, unsalted, Brazil

Minerals

Calcium 403,0

Iron 0,9

Magnesium 32,5

Phosphorus 526,0

Potassium 385,0

Sodium 50,3

Zinc 1,4

Vitamins

Vitamin A —

Vitamin C 0,0

Vitamin D 2,5

Vitamin E 1,1

Vitamin K —

Vitamin B1 0,1

Vitamin B2 —

Vitamin B3 5,9

Vitamin B5 —

Vitamin B6 —

Vitamin B12 5,0

🍽️

Food

Yeast extract spread

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

Analysis

💪

Protein

High

🌾

Carbs

Low

🥑

Fat

Moderate

🔥

Calories

High

🏆

Summary

Decide better

Frequently asked questions

What is the list of high protein foods for keto diet used for?

It helps identify foods high in protein with low carbs and moderate fats, suitable for keto weight management and muscle support.

Where should I start when using this list?

Begin with foods like gelatin, egg white powder, or fish fillets and compare their macros per 100g for quick decision-making.

Are the listed macro values per serving or per 100g?

All values are standardized per 100g servings, so adjust for your actual portion size.

How do I interpret the macro numbers?

Focus on protein content, and consider calories, carbs, and fats to align with your diet goals.

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High protein foods for keto diet: to decide fast

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Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

What this list shows

Top picks and why they rank well

How to choose foods based on your goal

Common mistakes when using this list

Practical next step for the reader

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Gelatin, dried

Minerals

Vitamins

Egg white, powder

Minerals

Vitamins

Proteína isolada de ervilha em pó

Minerals

Vitamins

Pea protein isolate powder

Minerals

Vitamins

Proteína aislada de guisante en polvo

Minerals

Vitamins

Proteína de suero concentrada en polvo

Minerals

Vitamins

Whey protein concentrado em pó

Minerals

Vitamins

Whey protein concentrate powder

Minerals

Vitamins

Piracuí flour, fish flour (AM region)

Minerals

Vitamins

Cod, salted, dried

Minerals

Vitamins

Fish, saltwater, sardine, fillet, microwave/10min, without oil, unsalted, Brazil

Minerals

Vitamins

Yeast extract spread

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

High-protein foods

High-fiber foods

Balanced eating guide

Keep exploring

Nutrition goals

Explore nutrition clusters