Best Fish for the Keto Diet: Benefits and Nutritional Values 2025

[qassembbh]

The keto diet is a high-fat, moderate-protein, and low-carbohydrate eating plan. For those following the keto diet, fish is an excellent source of protein and healthy fats, making it a great choice. Here are some of the best fish for the keto diet, along with their benefits and nutritional values:

1. Salmon

• Benefits: Rich in omega-3 fatty acids, which are beneficial for heart health and brain function. It also contains a good amount of protein and is an excellent source of vitamin D.

• Nutritional Values (per 100g):

  • Calories: 206

  • Protein: 22g

  • Fat: 13g

  • Carbs: 0g

2. Mackerel

• Benefits: Mackerel is another fish high in omega-3 fatty acids and vitamin D. It's particularly beneficial for reducing inflammation and promoting cognitive health.

• Nutritional Values (per 100g):

  • Calories: 305

  • Protein: 19g

  • Fat: 25g

  • Carbs: 0g

3. Sardines

• Benefits: Sardines are high in omega-3s and also packed with calcium (due to their edible bones). They're great for promoting strong bones and heart health.

• Nutritional Values (per 100g):

  • Calories: 208

  • Protein: 25g

  • Fat: 11g

  • Carbs: 0g

4. Tuna

• Benefits: Tuna is low in fat but high in protein. It's great for building muscle and is a leaner option for those on keto. It's also packed with vitamins like B6 and B12.

• Nutritional Values (per 100g):

  • Calories: 132

  • Protein: 28g

  • Fat: 1g

  • Carbs: 0g

5. Trout

• Benefits: Trout is a good source of protein and omega-3s. It's also a low-calorie option with a high concentration of vitamins like B12, niacin, and B6.

• Nutritional Values (per 100g):

  • Calories: 148

  • Protein: 20g

  • Fat: 7g

  • Carbs: 0g

6. Halibut

• Benefits: Halibut is a lean, white fish that is rich in selenium, an antioxidant that helps fight inflammation and supports a healthy immune system.

• Nutritional Values (per 100g):

  • Calories: 140

  • Protein: 27g

  • Fat: 3g

  • Carbs: 0g

7. Cod

• Benefits: Cod is a mild-tasting white fish that’s low in fat but high in protein. It’s also a good source of vitamin B12 and iodine, which supports thyroid function.

• Nutritional Values (per 100g):

  • Calories: 105

  • Protein: 23g

  • Fat: 1g

  • Carbs: 0g

Conclusion:

Fish is an excellent choice for the keto diet, providing a wide variety of nutrients like omega-3 fatty acids, protein, and essential vitamins and minerals. Fatty fish like salmon, mackerel, and sardines are particularly beneficial due to their high content of healthy fats, which help meet the macronutrient ratios required on a keto diet. 

[Bob]

3 hours ago, qassembbh said:

2. Mackerel

• Benefits: Mackerel is another fish high in omega-3 fatty acids and vitamin D. It's particularly beneficial for reducing inflammation and promoting cognitive health.

• Nutritional Values (per 100g):

  • Calories: 305

  • Protein: 19g

  • Fat: 25g

  • Carbs: 0g

That's why they say "Holy Mackerel!"

That's an even better ratio than salmon.

I tried trout the other day and loved it. Salmon is alright, but I get flavor fatigue if I have too large of a slice. The trout on the other hand - I think I woofed down almost 2 pounds of it. It was delicious!

[qassembbh]

I see you've found the trout treasure! Maybe you’re just a fish whisperer – it was probably begging you, "Please, eat me!" Salmon may have its charm, but it sounds like trout really hooked you in! Maybe next time you’ll even trout your way to a 5-pound feast!

[Scott F.]

I can go the Trouts and Salmons and Tunas. The Mackerals and Sardines not so much.

The Salmon I can eat by the five gallon bucket.

Scott

 

[Geezy]

I’m very picky about my fish. Being a southerner I’m a fried catfish and crappie kinda guy but I know it’s nothing like ocean fish. 
I like smoked salmon and raw salmon. I only like fresh caught tuna so I go fishing for it myself every couple of years. I’m not a big fan of sardines or mackerel but I think that’s because I always ate them on crackers and that’s the only way I can enjoy them. 
Trout is good but I get bored with it pretty quick. When I catch trout I like to smoke them and make a did out of them. 
Halibut is great but since becoming a carnivore I haven’t tried it without it being deed fried. Same with cod. 

[Scott F.]

Agreed. Crappie and bream are the go-to's around here and you just can't beat cutting up catfish into nuggets.

A few years ago I was at my brother-in-law's down on the NC coast. A buddy of his was putting shrimp, talapia and copia in a blender and making a fish paste. He then made balls, battered them and deep fried them. If you have never experienced being conditioned via Pavlov's theory, I have. Every time the deep fryer bell would ding, I was standing right there.

When Geezy mentioned fried fish/seafood that popped into my head.

Scott

[Terry]

This is my favorite kind of fish 

[Terry]

Thanks everybody - All this talk about fish made me hungry, so I ran to aldi for a huge piece of salmon.

That's soaking up a little smoke on the pellet grill right now and will be our OMAD for this afternoon. 

I just did a little lemon-pepper and paparika and I'll have butter for dipping at meal time. Quick, simple and delicious.

The wife suggested a pizza from aldi until I showed her the label and it is 36 grams of carbs per 1/8 slice. She said no way we are  eating that .

 

[Miranda]