If you’re on the ketogenic diet, then you probably eat a lot of beef. It’s high in good fats and protein, and contains no carbohydrates.
There are even several different cuts of beef that you can try, such as rib eye, steak, ground beef (beef mince), beef liver, prime rib, chuck roast, and more. Each contains a unique nutrient profile and taste, and there are many ways to cook them.
Health Benefits of Eating Beef
Beef is more than just a low-carb food. It’s also a good source of vitamins, minerals, and omega 3 fatty acids, especially if it’s grass-fed.
Grass-fed beef contains higher levels of some nutrients compared to conventional grain-fed beef, including more conjugated linoleic acid (CLA), omega 3 fatty acids, cholesterol neutral stearic fatty acids, and precursors for vitamins A and E (1).
Grass-fed beef also contains fewer saturated fatty acids that have been linked to elevated cholesterol levels, such as palmitic acid and myristic acid.
Finally, grass-fed beef contains more antioxidants that has been shown to fight cancer, including glutathione and superoxide dismutase. Research shows that red meat provides a good source of protein and essential nutrients, and it may help you lose weight by keeping you full (2).
For example, a 100 gram serving of raw, ground grass-fed beef contains the following (3):
- 198 calories
- 12.7 grams fat
- 88 mg Omega 3 fatty acids
- 0 gram carbs
- 0 gram sugar
- 0 gram fiber
- 19.4 grams protein
Vitamins
- Vitamin E: 0.4 mg (2% RDV)
- Vitamin K: 1.1 mcg (1% RDV)
- Thiamin: <0.1 mg (3% RDV)
- Riboflavin: 0.2 mg (9% RDV)
- Niacin: 4.8 mg (24% RDV)
- Vitamin B6: 0.4 mg (18% RDV)
- Folate: 6 mcg (1% RDV)
- Vitamin B12: 2 mcg (33% RDV)
- Pantothenic acid: 0.6 mg (6% RDV)
Minerals
- Calcium: 12 mg (1% RDV)
- Iron: 2 mg (11% RDV)
- Magnesium: 19 mg (5% RDV)
- Phosphorus: 175 mg (18% RDV)
- Potassium: 289 mg (8% RDV)
- Sodium: 68 mg (3% RDV)
- Zinc: 4.5 mg (30% RDV)
- Copper: 0.1 mg (3% RDV)
- Manganese: <0.1 mg (1% RDV)
- Selenium: 14.2 mcg (20% RDV)
Best Keto-friendly Beef Meal Ideas for Lunch and Dinner
If you’re looking for meal prepping ideas, weeknight dinners or weekend special dishes, these suggestions are for you. Simply click/tap on each item for full recipe!
Instant Pot Beef Shawarma Bowls
Instant Pot Spicy Butter Steak Bites
Instant Pot Beef and Cabbage Soup
Cheesy Mini Beef Zucchini Lasagna Bowls
Keto Mushroom Gravy Burger Patties
Beef Bacon Cheese Stuffed Onions
Beef and Green Pepper Stir Fry
Beef and Asparagus Stir-Fry with Cauliflower Rice
Jalapeno Beef Rouladen with Pickles
Beef Spinach and Shirataki Noodles Stir Fry
Beef Taquitos with Cheese Taco Shells
Pepper Steak with Cauliflower Rice
Beef Kebabs with Cucumber Yogurt Sauce
Beef Meatballs With Mint Gremolata
Easy and Delicious Ground Beef Meatloaf
Lettuce Rolls with Ground Beef
Stuffed Jalapeno Peppers with Ground Beef
Nachos with Ground Beef and Guacamole
Beef Tortillas with Avocado, Tomato
Beef Curry Soup with Coconut Milk
Grilled Beef Liver – Crispy and Juicy
Ground Beef Skewers – Tender and Juicy
Ground Beef Breakfast Omelette
Meat Muffins (Meatloaf Cupcakes)
If you’re looking to buy quality meat, don’t forget to check these best online butchers.
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