A Guide to Choosing the Best Keto-Friendly Types of Ham

We have good news for you: almost all meats are keto-friendly.

A high-fat, low-carb diet works well with plain meat because it doesn’t have any carbs and is high in protein.

There are also many other health benefits to some meats, especially when the animals are raised in a way that is in line with their natural diet, environment, and behaviors.

This guide to the best keto meats tells you what kinds of meat you can eat on keto and why. It also tells you how to pick the best, healthiest, and most humanely-raised meats.

THE BEST MEATS FOR KETO

The carb count is the most important thing to look at to see if a meat is keto-friendly, but there are a few other things you may want to think about as well. These include other aspects of nutrition, as well as flavor, price, and environmental or animal welfare concerns.

• It’s likely that you won’t eat meat that you don’t like, so taste is an important thing to think about. Other things, like how an animal is raised, the cut you choose, and how you cook it, can also have a big effect on the flavor.
• How easy it is to cook: Some types of meat may be more versatile or easier to cook than others. Ground meats can be used to make burgers, meatballs, meatloaf, tacos, casseroles, soups, and more. They cook quickly.
• Value: Meat is usually the most expensive part of a meal, but different cuts and types of meat are available at different prices to fit most budgets.
• Protein content: Protein helps you feel full and keeps your lean muscle mass. Protein content can be very different depending on the type of meat and cut. 1 .
• Fatty acid content and profile: You don’t have to avoid fatty cuts on the high-fat keto diet, but it’s important to know what kinds of fat are in the meat. Omega-6 fats, which are linked to inflammation, are found in higher amounts in some animals. 3,4 If you’re on keto because it helps with inflammation, you might want to pick meats that are lower in omega-6 fats. 5 .
• Micronutrient profile: The amount of vitamins and minerals in meat varies from species to species and cut to cut, and can even be affected by what the animal eats.
• Impact on the environment: conventional livestock farming is hard on the environment. But regenerative farms focus on improving the soil and using rotational grazing, which is good for both the animals and the environment. 6 .
• Animal welfare: Another consideration is how the animals are treated. The cheapest meat at the store is usually conventionally raised meat. However, these animals are often raised in bad conditions and fed foods that aren’t naturally good for them, which can change the taste and nutritional value of the meat. 7,8 .

At Force of Nature, we offer high-quality meats that are raised with regenerative methods. Our meat is better for you and better for the planet. Explore our products.

• Key benefits: it’s high in protein and vitamin B12, and you can get different cuts at different prices.
• Our favorite cuts: ground beef, beef tenderloin

Grass-fed beef is an ideal meat for keto eaters. It’s a little bit leaner than conventionally-farmed beef, and has a brighter, cleaner taste. There are also so many different cuts to choose from.

For quick meals during the week, ground beef is great. On the weekends, roasts can be slow-cooked, braised, or smoked. Steak cooks quickly, but always makes for an impressive and satisfying meal.

Because there are so many cuts you can get from a cow, there are also a lot of different prices.

Grass-fed beef is also extremely nutritious. A 100-gram serving of grass fed ground beef contains9:

• Calories: 200 kcal
• Protein: 20 grams
• Fat: 13 grams
• Carbs: 0 grams
• Vitamin B12: 2 micrograms (82% of the Daily Value)
• Iron: 2 milligrams (11% of the DV)

In addition to being rich in protein, beef contains significant amounts of several essential nutrients. One serving gives you almost a day’s worth of vitamin B12, which your body needs to make red blood cells and nerve cells. 10.

It’s also a good source of easy-to-absorb iron. Only about 10% of the iron from plant sources can be absorbed by your body. Up to 30% of the iron from animal sources can be absorbed. 11.

Compared to conventionally-farmed beef, grass-fed beef is also slightly higher in anti-inflammatory omega-3 fats.12

Finally, it’s important to note that beef liver, which is sometimes called “nature’s multivitamin,” is an even better source of many nutrients than beef muscle meats. 13.

Ruminants, like cows, naturally eat grass, so meat from cows that were fed grass is usually healthier and of higher quality. 8.

Additionally, grass-fed cows play a huge role in soil regeneration. They fertilize the soil, replenishing it with nutrients so that it can grow healthy plants. 8.

Force of Nature’s Regenerative Beef Ancestral Blend is made from high-quality, grass-fed beef that is mixed with beef liver and beef heart. It’s tasty and easy to cook, and your family will love it in burgers, meatballs, or tacos. It has all the health benefits of organ meat. Learn more.

• Key benefits: contains several B vitamins, good protein source
• Our favorite cuts: ground pork, bacon

Pasture-raised pork comes from pigs that are free to roam in fields and forests, where they belong. This means that they may gain more muscle, which gives the meat a different (and many say better) flavor than pork from factory farms. 14.

Many of our favorite fatty breakfast meats, like bacon and sausage, are made from pork. You can eat these while on keto because they are low in carbs and high in fat.

Additionally, research shows that pastured pork is richer in anti-inflammatory omega-3 fat than conventionally-farmed pork.15,16

Here’s what in a 100-gram serving of ground pork17:

• Calories: 260
• Protein: 17 grams
• Fat: 21 grams
• Carbs: 0 grams
• Thiamin: 730 micrograms (82% of the DV)
• Vitamin B6: 380 micrograms (23% of the DV)

B vitamins can be a problem for people on keto because a lot of them get them from fortified grain foods that aren’t keto-friendly. However, pork has a lot of the B vitamins your body needs to turn food into energy that your cells can use. 18.

Pigs that live outside can build muscle and do foraging activities, which makes them healthier and happier than pigs that are raised in factories. They also can eat food scraps that would otherwise be thrown away, cutting down on food waste. Just like grass-fed cows, pigs that are free to roam, graze, and wallow are probably good for the places they live. 8.

Our verified Regenerative Ground Pork is loaded with flavor. These rare breed pigs are raised on pasture all year, where they ruminate, eat bugs, and graze on grass and roots. Learn more.

• Pros: it’s a good source of choline and potassium and a lean source of protein.
• Our favorite cuts: whole chicken, chicken thighs

Not a fan of the weird texture and disappointing taste of store-bought chicken? These birds are bred to get very big very quickly, and the meat often has extra water added to it to make it even bigger. The result is chicken that tastes and feels just a little bit “off. ”.

When chickens are raised on pasture, they are free to roam and hunt for bugs by plucking and scraping at the ground. This makes the meat more natural, taste better, and feel better.

You can save money by buying whole chickens and cuts with bones instead of cuts without bones or skin. You can also save the bones to make your own bone broth.

As far as lean protein goes, chicken is an excellent source. A 100-gram serving of ground chicken contains19:

• Calories: 140
• Protein: 17 grams
• Fat: 8 grams
• Carbs: 0 grams
• Potassium: 522 milligrams (11% of the DV)
• Choline: 59 milligrams (11% of the DV)

The omega-6 fats in chicken are naturally higher than those in other meats, so you might not want to eat only chicken. Fortunately, though, pasture-raised chicken has a higher ratio of anti-inflammatory omega-3 fats to balance out its omega-6 content. 20,21.

It also has a lot of choline and potassium, which are both important electrolytes that may help keep you from getting cramps while you’re on keto. Choline is needed for energy metabolism and nerve function. 22,23.

Factory chicken farms pollute a lot of the environment and the living conditions of the chickens that are raised there are horrible. 24.

But chickens raised on pasture are less stressed than chickens raised in factories because they live in cleaner places, have more access to the outdoors, and eat more natural foods. 25,26.

Force of Nature chickens are given unlimited outdoor access to feast on grubs, bugs, and grass. This makes chicken meat that is better for you, has more nutrients, and tastes better than regular chicken. Learn more.

• Key benefits: lean protein source, rich in niacin and zinc
• Our favorite cuts: bison ribeye, ground bison

Bife may not be the first thing that comes to mind when you think of a juicy piece of red meat. Still, it tastes a lot like beef but is much leaner, and it’s a great source of protein that is good for keto dieters. One perk of this leanness is that bison cooks up about three times faster than beef.

Because bison are such big animals, there are also a lot of different cuts available at different price points.

A 100-gram serving of ground bison contains27:

• Calories: 150
• Protein: 20 grams
• Fat: 7 grams
• Carbs: 0 grams
• Niacin: 5320 micrograms (33% of the DV)
• Zinc: 4590 micrograms (42% of the DV)

To help you lose weight while on the keto diet, bison may be a good thing to keep in the freezer. While providing similar nutrient density and outstanding protein content as beef, it’s lower in fat. Keep in mind that keto is a high-fat diet, but eating less fat can help you burn more body fat.

It also has a lot of iron, vitamin B-12, niacin, and zinc, all of which are needed for the body to use energy. 28,29.

Bison were the first ruminant animals to roam the American plains before cows were brought over from Spain in the 1400s. 30,31: They played an important role by grazing on wild grasses and leaving behind rich, fertile soil as they moved. That makes bison uniquely suited to regenerative agriculture practices, even today.

Our Regenerative Bison Ribeye Steak has more than 200% of the daily value for protein and iron in a single package, making it perfect for a keto steak dinner. Learn more.

• Key benefits: rich in omega-3 fats, good source of calcium
• Best cuts: canned salmon, whole skin-on salmon filet

When you want a little surf instead of all the turf, salmon is a great choice. It has a fairly mild fish flavor, and even whole filets cook fairly quickly.

You should also keep canned salmon or salmon filets on hand for quick weeknight dinners. For a show-stopping main dish, grill or roast whole salmon filets.

A 100-gram serving of canned salmon, drained, provides32:

• Calories: 150
• Protein: 21 grams
• Fat: 7 grams
• Carbs: 0 grams
• Calcium: 289 milligrams (18% of the DV)
• Omega-3 fats: 1,230 milligrams

Salmon is a great source of protein, and it’s also rich in omega-3 fatty acids. These fats have anti-inflammatory properties and may also be helpful for brain and heart health. 33.

Canned salmon is also a good way to boost your calcium intake. It has small bones that become soft when the salmon is processed, so you can’t tell them apart from the meat.

Although farmed salmon technically still reside in the ocean, wild-caught salmon is a better choice. Wild caught fish eat a more species-appropriate diet, and their meat contains fewer environmental contaminants than farmed fish. 34 Salmon farming may also negatively impact ocean ecosystems where these operations are located. 35.

WHAT KETO-FRIENDLY MEATS ARE HIGH IN PROTEIN?

Almost all minimally processed meats, like beef, chicken, fish, shellfish, pork, turkey, bison, and lamb, are good sources of protein that are good for people on the keto diet. A 100-gram serving of these meats typically contains 17-21 grams of protein. Fattier cuts, like bacon and sausage, are lower in protein than leaner cuts.

Is Ham Keto Friendly Everything You Need to Know

FAQ

Which ham has the least carbs?

Is spiral cut ham keto?

Can you eat honey baked ham on keto?

Is uncured ham keto?

Are hams keto friendly?

There are not that many carbs in ham, and very little of it comes from sugars. We advise you to keep an eye out for honey ham varieties, which have more carbs. Higher fat content in ham makes it good for the keto diet as it has a great balance of low carb and high fat to qualify. What are ham varieties, and which are Keto friendly?

Is ham gluten free?

Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.

Is deli ham keto friendly?

Deli ham can be keto-friendly, but you need to be cautious. Some deli hams contain sugar or other fillers. Look for deli ham that is minimally processed and doesn’t have added sugar. ❖ Does cooking ham change its keto-friendliness? Cooking ham doesn’t inherently change its keto-friendliness.

What are some keto-friendly Ham recipes?

Some keto-friendly ham recipes include ham and egg cups, ham and cheese roll-ups, ham and avocado wraps, and ham stir fry with low-carb vegetables. These recipes balance the protein from the ham with healthy fats and minimal carbs. ❖ How can I make my own keto-friendly ham at home?