# Protein/Fat Sources

These foods provide protein (to hit 152–190 g/day) and fat (to reach 130–180 g/day), keeping carbs low to maintain ketosis. Prioritize high-quality, minimally processed options.

[How much Protein should you have per day?](https://wiki.danicus.net/books/keto/page/protein-intake-by-lean-body-mass-ketogenic-diet "Ketogenic Diet Protein Intake by Lean Body Mass")

- **Beef (Fatty Cuts)**: 
    - **Examples**: Ribeye, ground beef (80/20), brisket.
    - **Nutrition (per 4 oz/113 g)**: 
        - Ribeye: ~25 g protein, 20 g fat, 0 g carbs, ~280 kcal.
        - Ground beef (80/20): ~23 g protein, 17 g fat, 0 g carbs, ~250 kcal.
    - **Tips**: Grill or pan-sear with butter for extra fat. Use ground beef for keto burgers (no bun) or casseroles.
- **Pork**: 
    - **Examples**: Pork belly, bacon, pork chops, sausage (no fillers/sugar).
    - **Nutrition (per 4 oz/113 g)**: 
        - Pork belly: ~15 g protein, 50 g fat, 0 g carbs, ~500 kcal.
        - Bacon (3 slices, ~1 oz): ~10 g protein, 12 g fat, 0 g carbs, ~150 kcal.
    - **Tips**: Choose uncured bacon to avoid added sugars. Pork belly is great for high-fat meals; pair with low-carb veggies.
- **Poultry**: 
    - **Examples**: Chicken thighs (skin-on), wings, duck breast.
    - **Nutrition (per 4 oz/113 g)**: 
        - Chicken thighs (skin-on): ~24 g protein, 15 g fat, 0 g carbs, ~230 kcal.
        - Wings (3 pieces, ~3 oz): ~18 g protein, 14 g fat, 0 g carbs, ~200 kcal.
    - **Tips**: Avoid lean cuts like chicken breast unless adding fat (e.g., butter sauce). Roast or fry for crispy skin.
- **Fish/Seafood**: 
    - **Examples**: Salmon, mackerel, sardines, shrimp.
    - **Nutrition (per 4 oz/113 g)**: 
        - Salmon: ~25 g protein, 15 g fat, 0 g carbs, ~230 kcal, ~400 mg potassium.
        - Sardines (canned in oil, drained): ~23 g protein, 10 g fat, 0 g carbs, ~190 kcal, ~300 mg calcium.
    - **Tips**: Fatty fish like salmon boost omega-3s and potassium. Canned sardines are convenient and nutrient-dense.
- **Eggs**: 
    - **Examples**: Whole eggs (chicken or duck).
    - **Nutrition (per 2 large eggs, ~100 g)**: 
        - ~12 g protein, 10 g fat, 1 g net carbs, ~140 kcal, ~50 IU vitamin D.
    - **Tips**: Scramble with butter or cheese for extra fat. Hard-boil for snacks.
- **Dairy (High-Fat, Low-Carb)**: 
    - **Examples**: Hard cheeses (cheddar, parmesan), cream cheese, Greek yogurt (full-fat, unsweetened).
    - **Nutrition (per 1 oz/28 g cheddar or 2 tbsp cream cheese)**: 
        - Cheddar: ~7 g protein, 9 g fat, 0.5 g net carbs, ~110 kcal, ~200 mg calcium.
        - Cream cheese: ~2 g protein, 10 g fat, 1 g net carbs, ~100 kcal.
    - **Tips**: Use cheese as a snack or topping. Check yogurt labels for no added sugars.
- **Plant-Based (for Variety)**: 
    - **Examples**: Tofu (firm), tempeh (low-carb versions).
    - **Nutrition (per 4 oz/113 g tofu)**: 
        - ~10 g protein, 6 g fat, 2 g net carbs, ~100 kcal, ~200 mg calcium.
    - **Tips**: Fry tofu in coconut oil for extra fat. Limited use to keep carbs low.