High-Protein Keto Foods

Name: High-Protein Keto Foods — Ranked by Protein per 100g
Creator: USDA FoodData Central
Published: 2026-04-15
License: https://www.usda.gov/policies-and-links

102 USDA-sourced foods compatible with a keto diet. The highest-protein entry is Chicken breast at 32.1g per 100g. All values per 100g edible portion from USDA FoodData Central.

Source: USDA FoodData Central · Tagging reviewed Apr 2026 · All values per 100g edible portion

What counts as keto?

Low-carbohydrate, higher-fat diet aimed at nutritional ketosis. Foods below typically contain 5g or less of carbohydrate per 100g.

How we tagged these: Net carbohydrates (total minus fiber) <= 5.0g per 100g. Fiber values sourced from USDA FoodData Central for plant foods where fiber meaningfully lowers the net-carb total (nuts, seeds, non-starchy vegetables, avocado).

Sort by:

#1
Chicken breast
Poultry Products
Protein
32.1g
Calories
166
Carbs
0.0g
#2
Mozzarella cheese (nonfat)
Dairy and Egg Products
Protein
31.7g
Calories
141
Carbs
3.5g
#3
Hemp Seed
Nut and Seed Products
Protein
31.6g
Calories
553
Carbs
8.7g
#4
Pumpkin seeds
Nut and Seed Products
Protein
30.2g
Calories
559
Carbs
10.7g
#5
Parmesan cheese
Dairy and Egg Products
Protein
30.1g
Calories
403
Carbs
4.3g
#6
Beef chuck
Beef Products
Protein
30.1g
Calories
302
Carbs
0.0g
#7
Fresh tuna (bluefin)
Finfish and Shellfish Products
Protein
29.9g
Calories
184
Carbs
0.0g
#8
Beef sirloin
Beef Products
Protein
29.0g
Calories
219
Carbs
0.0g
#9
Swiss cheese
Dairy and Egg Products
Protein
27.0g
Calories
393
Carbs
1.4g
#10
Turkey liver
Poultry Products
Protein
27.0g
Calories
189
Carbs
0.0g
#11
Pork chop loin
Pork Products
Protein
26.6g
Calories
196
Carbs
0.0g
#12
Salmon canned (sockeye)
Finfish and Shellfish Products
Protein
26.3g
Calories
158
Carbs
0.0g
#13
Tilapia
Finfish and Shellfish Products
Protein
26.1g
Calories
128
Carbs
0.0g
#14
Pork liver
Pork Products
Protein
26.0g
Calories
165
Carbs
3.8g
#15
Chicken liver
Poultry Products
Protein
25.8g
Calories
172
Carbs
1.1g
#16
Gouda cheese
Dairy and Egg Products
Protein
24.9g
Calories
356
Carbs
2.2g
#17
Sardine (atlantic)
Finfish and Shellfish Products
Protein
24.6g
Calories
208
Carbs
0.0g
#18
Beef ground (85% lean)
Beef Products
Protein
24.6g
Calories
232
Carbs
0.0g
#19
Chicken thigh
Poultry Products
Protein
24.6g
Calories
176
Carbs
0.0g
#20
Cheddar cheese
Dairy and Egg Products
Protein
24.3g
Calories
410
Carbs
2.1g
#21
Shrimp
Finfish and Shellfish Products
Protein
24.0g
Calories
99
Carbs
0.2g
#22
Mackerel (atlantic)
Finfish and Shellfish Products
Protein
23.9g
Calories
262
Carbs
0.0g
#23
Turkey breast (whole)
Poultry Products
Protein
23.7g
Calories
114
Carbs
0.1g
#24
Tuna
Finfish and Shellfish Products
Protein
23.6g
Calories
128
Carbs
0.0g
#25
Provolone cheese
Dairy and Egg Products
Protein
23.5g
Calories
357
Carbs
2.5g
#26
Fresh tuna (bluefin)
Finfish and Shellfish Products
Protein
23.3g
Calories
144
Carbs
0.0g
#27
Venison
Lamb, Veal, and Game Products
Protein
23.0g
Calories
120
Carbs
0.0g
#28
Trout
Finfish and Shellfish Products
Protein
22.9g
Calories
150
Carbs
0.0g
#29
Turkey (whole)
Poultry Products
Protein
22.6g
Calories
115
Carbs
0.1g
#30
Halibut (atlantic)
Finfish and Shellfish Products
Protein
22.5g
Calories
111
Carbs
0.0g
#31
Chicken breast
Poultry Products
Protein
22.5g
Calories
106
Carbs
0.0g
#32
Salmon (sockeye)
Finfish and Shellfish Products
Protein
22.3g
Calories
130
Carbs
0.0g
#33
Mozzarella cheese (whole milk)
Dairy and Egg Products
Protein
22.2g
Calories
299
Carbs
2.4g
#34
Salmon (atlantic)
Finfish and Shellfish Products
Protein
22.1g
Calories
206
Carbs
0.0g
#35
Beef sirloin
Beef Products
Protein
22.0g
Calories
140
Carbs
0.2g
#36
Quail
Poultry Products
Protein
21.8g
Calories
134
Carbs
0.0g
#37
Pork tenderloin
Pork Products
Protein
21.6g
Calories
119
Carbs
0.0g
#38
Fresh pork loin
Pork Products
Protein
21.6g
Calories
155
Carbs
0.0g
#39
Pork liver
Pork Products
Protein
21.4g
Calories
134
Carbs
2.5g
#40
Pork loin
Pork Products
Protein
21.1g
Calories
168
Carbs
0.0g
#41
Beef tenderloin
Beef Products
Protein
21.1g
Calories
143
Carbs
0.2g
#42
Trout
Finfish and Shellfish Products
Protein
20.5g
Calories
119
Carbs
0.0g
#43
Beef liver
Beef Products
Protein
20.4g
Calories
135
Carbs
3.9g
#44
Anchovy
Finfish and Shellfish Products
Protein
20.4g
Calories
131
Carbs
0.0g
#45
Salmon (atlantic)
Finfish and Shellfish Products
Protein
20.3g
Calories
197
Carbs
0.0g
#46
Beef flank
Beef Products
Protein
20.1g
Calories
164
Carbs
0.0g
#47
Bison ground
Lamb, Veal, and Game Products
Protein
19.9g
Calories
159
Carbs
0.0g
#48
Wild duck breast
Poultry Products
Protein
19.9g
Calories
123
Carbs
0.0g
#49
Mahi Mahi
Finfish and Shellfish Products
Protein
19.8g
Calories
84
Carbs
0.3g
#50
Swordfish
Finfish and Shellfish Products
Protein
19.7g
Calories
144
Carbs
0.0g
#51
Tilapia
Finfish and Shellfish Products
Protein
19.0g
Calories
95
Carbs
0.0g
#52
Beef ribeye
Beef Products
Protein
18.7g
Calories
254
Carbs
0.0g
#53
Chicken thigh
Poultry Products
Protein
18.6g
Calories
144
Carbs
0.0g
#54
Mackerel (atlantic)
Finfish and Shellfish Products
Protein
18.6g
Calories
205
Carbs
0.0g
#55
Halibut (atlantic)
Finfish and Shellfish Products
Protein
18.6g
Calories
91
Carbs
0.0g
#56
Chicken wing
Poultry Products
Protein
18.4g
Calories
168
Carbs
0.0g
#57
Chicken drumstick
Poultry Products
Protein
18.4g
Calories
125
Carbs
0.0g
#58
Turkey liver
Poultry Products
Protein
18.3g
Calories
128
Carbs
0.0g
#59
Beef ground (90% lean)
Beef Products
Protein
18.2g
Calories
185
Carbs
0.0g
#60
Crab
Finfish and Shellfish Products
Protein
18.1g
Calories
87
Carbs
0.0g
#61
Crab
Finfish and Shellfish Products
Protein
17.9g
Calories
83
Carbs
0.0g
#62
Pork ground
Pork Products
Protein
17.8g
Calories
228
Carbs
0.0g
#63
Beef ground (80% lean)
Beef Products
Protein
17.5g
Calories
243
Carbs
0.0g
#64
Chicken ground
Poultry Products
Protein
17.4g
Calories
143
Carbs
0.0g
#65
Turkey ground (93% lean)
Poultry Products
Protein
17.3g
Calories
153
Carbs
0.0g
#66
Lamb shoulder
Lamb, Veal, and Game Products
Protein
17.2g
Calories
244
Carbs
0.0g
#67
Chia seeds
Cereal Grains and Pasta
Protein
17.0g
Calories
517
Carbs
38.3g
#68
Chicken liver
Poultry Products
Protein
16.9g
Calories
119
Carbs
0.7g
#69
Lamb ground
Lamb, Veal, and Game Products
Protein
16.6g
Calories
282
Carbs
0.0g
#70
Lobster
Finfish and Shellfish Products
Protein
16.5g
Calories
77
Carbs
0.0g
#71
Catfish
Finfish and Shellfish Products
Protein
16.5g
Calories
129
Carbs
0.0g
#72
Haddock
Finfish and Shellfish Products
Protein
16.3g
Calories
74
Carbs
0.0g
#73
Cod (atlantic)
Finfish and Shellfish Products
Protein
16.1g
Calories
66
Carbs
0.0g
#74
Shrimp
Finfish and Shellfish Products
Protein
15.6g
Calories
71
Carbs
0.5g
#75
Clams
Finfish and Shellfish Products
Protein
14.7g
Calories
86
Carbs
3.6g
#76
Walnuts
Nut and Seed Products
Protein
14.6g
Calories
730
Carbs
10.9g
#77
Egg (whole)
Dairy and Egg Products
Protein
13.6g
Calories
196
Carbs
0.8g
#78
Egg (whole)
Dairy and Egg Products
Protein
12.6g
Calories
143
Carbs
0.7g
#79
Scallop
Finfish and Shellfish Products
Protein
12.1g
Calories
69
Carbs
3.2g
#80
Mussel
Finfish and Shellfish Products
Protein
11.9g
Calories
86
Carbs
3.7g
#81
Cottage Cheese (full fat)
Dairy and Egg Products
Protein
11.6g
Calories
103
Carbs
4.6g
#82
Cottage cheese (lowfat)
Dairy and Egg Products
Protein
11.0g
Calories
84
Carbs
4.3g
#83
Egg (white)
Dairy and Egg Products
Protein
10.9g
Calories
52
Carbs
0.7g
#84
Greek yogurt (nonfat)
Dairy and Egg Products
Protein
10.3g
Calories
61
Carbs
3.6g
#85
Oyster (pacific)
Finfish and Shellfish Products
Protein
9.4g
Calories
81
Carbs
5.0g
#86
Pecans
Nut and Seed Products
Protein
9.2g
Calories
691
Carbs
13.9g
#87
Tofu
Legumes and Legume Products
Protein
9.0g
Calories
78
Carbs
2.9g
#88
Greek yogurt (whole milk)
Dairy and Egg Products
Protein
8.8g
Calories
94
Carbs
4.8g
#89
Soy Milk
Legumes and Legume Products
Protein
3.5g
Calories
38
Carbs
1.3g
#90
Milk (nonfat)
Dairy and Egg Products
Protein
3.4g
Calories
35
Carbs
4.9g
#91
Milk (reduced fat)
Dairy and Egg Products
Protein
3.3g
Calories
50
Carbs
4.8g
#92
Mushrooms
Vegetables and Vegetable Products
Protein
3.1g
Calories
22
Carbs
3.3g
#93
Kale
Vegetables and Vegetable Products
Protein
2.9g
Calories
35
Carbs
4.4g
#94
Spinach
Vegetables and Vegetable Products
Protein
2.9g
Calories
23
Carbs
3.6g
#95
Broccoli
Vegetables and Vegetable Products
Protein
2.8g
Calories
34
Carbs
6.6g
#96
Broccoli
Vegetables and Vegetable Products
Protein
2.4g
Calories
35
Carbs
7.2g
#97
Green beans
Vegetables and Vegetable Products
Protein
2.3g
Calories
33
Carbs
6.4g
#98
Asparagus
Vegetables and Vegetable Products
Protein
2.2g
Calories
20
Carbs
3.9g
#99
Green beans
Vegetables and Vegetable Products
Protein
2.0g
Calories
40
Carbs
7.4g
#100
Cauliflower
Vegetables and Vegetable Products
Protein
1.9g
Calories
25
Carbs
5.0g
#101
Avocado
Fruits and Fruit Juices
Protein
1.8g
Calories
223
Carbs
8.3g
#102
Eggplant
Vegetables and Vegetable Products
Protein
1.0g
Calories
25
Carbs
5.9g

What counts as keto?

Chicken breast

Mozzarella cheese (nonfat)

Hemp Seed

Pumpkin seeds

Parmesan cheese

Beef chuck

Fresh tuna (bluefin)

Beef sirloin

Swiss cheese

Turkey liver

Pork chop loin

Salmon canned (sockeye)

Tilapia

Pork liver

Chicken liver

Gouda cheese

Sardine (atlantic)

Beef ground (85% lean)

Chicken thigh

Cheddar cheese

Shrimp

Mackerel (atlantic)

Turkey breast (whole)

Tuna

Provolone cheese

Fresh tuna (bluefin)

Venison

Trout

Turkey (whole)

Halibut (atlantic)

Chicken breast

Salmon (sockeye)

Mozzarella cheese (whole milk)

Salmon (atlantic)

Beef sirloin

Quail

Pork tenderloin

Fresh pork loin

Pork liver

Pork loin

Beef tenderloin

Trout

Beef liver

Anchovy

Salmon (atlantic)

Beef flank

Bison ground

Wild duck breast

Mahi Mahi

Swordfish

Tilapia

Beef ribeye

Chicken thigh

Mackerel (atlantic)

Halibut (atlantic)

Chicken wing

Chicken drumstick

Turkey liver

Beef ground (90% lean)

Crab

Crab

Pork ground

Beef ground (80% lean)

Chicken ground

Turkey ground (93% lean)

Lamb shoulder

Chia seeds

Chicken liver

Lamb ground

Lobster

Catfish

Haddock

Cod (atlantic)

Shrimp

Clams

Walnuts

Egg (whole)

Egg (whole)

Scallop