Ketogenic Diet – Protein and Carb Counter for Dummies

Posted by:

Pork rinds (30 g) - 22.4 grams of protein and 0.2 grams of carbs.

Pork rinds (30 g) – 22.4 grams of protein and 0.2 grams of carbs.

This is a “what you see is what you get” rough guide for those folks on a ketogenic diet and who are having trouble estimating their protein intake – which should be between 0.8 to 1.5  grams of protein per kg of ideal body weight per day. More than that will likely stimulate insulin way too much. Notice that the 1.5 gram upper limit is typically for those doing endurance exercise. The average person must stay between 0.8 and 1 grams of protein per Kg of ideal body weight per day. If you have a fatty meat cut, it would have less protein, so these are only approximations.

Use the fork or the plate as a visual reference. Dish plates are 25 cm long (9.84 inches). Content of protein is indicated for each total weight amount. Carbs are indicated when applicable. No fats are indicated because the rest of the energetic intake should come from fats mainly in the form of fatty cuts, butter, lard or all of them mixed up in stock or bone broth. In fact, fat is the main protagonist of this diet.

Some carb dishes are illustrated, but ideally, the ketogenic diet should consist of 0 carbs, otherwise 10 or 20 grams at the very most. Folks at the forum are experimenting with sauerkraut in order to keep a good balance of intestinal flora.

Ideally food should be weighted, so a scale comes in handy. You’ll find a practical chart at the very end for weighting purposes.

Note: Do not do this diet without the appropriate background and research. Usually several months on a paleo diet are needed before jumping into this diet. For more information on the ketogenic diet, check out the threads in‘s forum “Life Without Bread” and “Ketogenic Diet“.


A 3-ounce piece of meat has approximately 21 grams of protein. The protein content in grams based on a 3-ounce serving is as follows:

Egg (medium): 6g
Bacon, 1 slice: 3 g
Canadian-style bacon (back bacon), slice : 5 g
Fish: 21 g
Roast beef: 28 g
Roast chicken: 25 g
Other meats (average): 25 g
Sausage: 12 g
Ham: 18 g
Beef burger:  20 g
Corned beef: 26 g
Liver: 23 g
Sirloin steak: 24 g
Turkey: 25 g
Shrimp: 18-21 g
Cod: 19 g
Tuna: 22 g
Ground beef (regular): 23 g
Ground beef (lean): 24 g
Spareribs (lean): 22 g
Chicken breast: 25 g
Lobster: 17 g
Salmon: 22 g
Duck (roasted): 24 g
Lamb: 24 g

Protein content in 100 grams (3.5 oz) of:

Rabbit 23 g
Veal 20.7 g
Liver 20.5 g
Serrano ham 30.5 g
Cooked ham 18.4 g
Chicken slices 21.8 g
Turkey without bone and skin 21.9 g
Clam 10.7 g
Squid 17 g
Octopus 10.6 g
Shrimps 20.1 g
Anchovies 17.6 g
Tuna (Bonito) 21
Sole 16.5 g
Trout 15.7 g
Sardines 18.1 g
Horse meat 20 g
Veal 20 g
Organs 20 g
Pork 20 g
Lamb 20 g

10 grams of protein in:

75 grams of white fish
115 grams of oysters
75 grams of blue fish
40 grams of sausage
40 grams of bacon
70 grams of paté
80 grams of foie gras

Happy Ketosis!

  Related Posts


  1. Yamada  March 25, 2015

    Isn’t ketogenic diet suppose to be based on fats. Where is the fat content on the foods?

    • Gabriela Segura, MD  March 25, 2015

      It is based on fat. Most folks have a hard time restricting protein, so this calculator is for that. As for fat content, you can use standard tools such as _

  2. Lisa G  April 26, 2019

    do you the proteins in fats as part of your daily protein allowance?

  3. Lisa G  April 26, 2019

    do you count the protein in fat as part of your daily protein allowance on the KETO diet?


Leave a Reply to Yamada
click here to cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.