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Is Pork Keto-Friendly?

Pork on a kitchen counter

The answer is a resounding yes! But there's more to pork than just its zero-carb appeal.

We'll explore pork's nutritional profile, discuss its benefits, and provide handy tips for incorporating it into your keto meal plan.

From its carbohydrate count to the health implications and even tasty recipe ideas, we have all the details covered.

So, let's embark on this flavorful journey and discover why pork deserves a place on your keto menu.


  • Yes, pork is keto-friendly, with a zero-carb profile that fits perfectly into a ketogenic meal plan.
  • Pork is not only low in carbs but also rich in protein and essential minerals, offering numerous nutritional benefits.
  • Dive deeper into the article to discover the versatility of pork in keto recipes and learn about some tasty meal ideas.

Is Pork Keto-Friendly?

Indeed, pork is keto-friendly. This is primarily due to its net carb content, which is 0.0 g per 100 g.

The keto diet emphasizes low-carb intake with a higher proportion of fats and proteins. Foods with negligible or zero net carbs, like pork, fall in line with this dietary approach. The fact that pork contains 0.0 g net carbs per 100 g supports its keto compatibility.

Can You Have Pork on a Strict Keto Diet?

Certainly, pork can be incorporated into a strict ketogenic diet. Given its zero net carbs per 100g, it comfortably fits within the dietary boundaries of even the strictest keto diet, which calls for less than 20g of net carbs per day.

Some people also follow a slightly less stringent form of the keto diet, often categorized as a low-carb diet, where they limit their net carb intake to between 30 to 50g per day. Pork is a viable option for these individuals, too, considering its minimal carb content.

Carbs In Pork

When it comes to pork, the carbohydrate content is essentially non-existent. The meat contains 0.0 g of net carbs per 100 g, making it a desirable choice for those monitoring their carb intake. Additionally, pork has a glycemic index of 0, classifying it as a food with a low glycemic index [source]. This means it has minimal impact on blood sugar levels, an essential consideration for those following a ketogenic diet. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Pork Nutrition Facts

Pork serves as a significant source of various nutrients essential to your body. A 100g serving of pork contains 0.0g of Net Carbs, suggesting its low carbohydrate content. It also contains a substantial amount of water, around 68.82g, which aids in maintaining body hydration.
The energy content in pork can be measured using two different methods, the Atwater General Factors and the Atwater Specific Factors. Using the general factors, pork contains approximately 167.769kcal, while specific factors show it has a slightly higher energy content at 173.7231kcal.
Pork is quite rich in protein providing 21.1187g per 100g. It also contains a moderate amount of Total Lipid (fat) at 9.469g, with 3.285g being saturated fats, 3.946g monounsaturated fats, 1.379g polyunsaturated fats, and a quite minimal amount of trans fats at 0.0288g.
There is a small amount of Ash present in pork being 1.074g, and it is also noteworthy for its Nitrogen content at 3.379g. Its cholesterol content stands at 55.93mg.
Pork also offers a range of essential minerals. It provides 4.111mg of Calcium (Ca), 0.4519mg of Iron (Fe), 21.96mg of Magnesium (Mg), 196.8mg of Phosphorus (P), 361.2mg of Potassium (K), 40.2mg of Sodium (Na), and 1.57mg of Zinc (Zn). The trace element Copper (Cu) is also present at 0.0382mg.

Nutrient NameAmount and Unit per 100 g
Net Carbs0.0g
Energy (Atwater General Factors)167.769kcal
Energy (Atwater Specific Factors)173.72307kcal
Total lipid (fat)9.469g
Carbohydrate, by difference-0.48175g
Calcium, Ca4.111mg
Iron, Fe0.4519mg
Magnesium, Mg21.96mg
Phosphorus, P196.8mg
Potassium, K361.2mg
Sodium, Na40.2mg
Zinc, Zn1.57mg
Copper, Cu0.0382mg
Fatty acids, total saturated3.285g
Fatty acids, total monounsaturated3.946g
Fatty acids, total polyunsaturated1.379g
Fatty acids, total trans0.02875g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Pork on a Keto Diet

Pork is not only low in carbs but also a good source of essential nutrients. It is rich in protein, providing 21.1187g per 100g, and contains vital minerals like potassium, magnesium, zinc, and phosphorus. These nutrients support various bodily functions, including muscle building, nerve function, and immune health.

Incorporating Pork into Your Keto Meal Plan

  1. Pork can be an excellent choice for protein-rich, low-carb meals on a keto diet. It can be enjoyed in various forms, such as chops, loins, or ground, and can be grilled, baked, or pan-fried with keto-friendly oils like olive or avocado oil.
  2. There are numerous keto-friendly recipes with pork as the star ingredient. A few examples include pork stir-fry with low-carb vegetables, slow-cooked pork with a side of cauliflower rice, or pork lettuce wraps for a light and satisfying meal.
  3. While pork is low in carbs, it's important to note that portion control still matters. Overconsuming any food can lead to excessive calorie intake, which could interfere with weight management goals. Use a food diary or a tracking app to keep an eye on portion sizes and the overall macronutrient intake.

Keto-Compatible Alternatives for Pork

  1. For those looking for an alternative to pork, chicken is a viable option. It's versatile, can fit in various keto recipes like chicken salads, skewers, or soups, and has a similar low-carb profile.
  2. Beef is another keto-compatible substitute for pork. Whether it's in the form of steaks, ground for burgers, or sliced thin for stir-fry, beef provides ample protein and essential nutrients. Like pork, beef is low in carbs.
  3. Seafood, such as salmon or tuna, can also serve as a pork alternative on a keto diet. Besides being low in carbs, these fish are rich in healthy fats, particularly omega-3 fatty acids, which can be beneficial for heart health. Salmon or tuna patties, grilled fillets, or seafood salads can be tasty, low-carb additions to your meal plan.

Concluding Thoughts on Pork and Keto

In light of the discussion presented, it’s clear that pork aligns well with the principles of a ketogenic diet. Its zero-carb profile, coupled with a good amount of protein and essential minerals, makes it a nutritious choice for those observing a keto or a low-carb diet.

Adding pork to your meal plan can provide both variety and health benefits. With a myriad of ways to prepare and enjoy pork, it fits seamlessly into a diverse range of keto-friendly recipes.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely, pork is an excellent choice for a keto diet due to its high protein content and zero carb profile.

Yes, all cuts of pork can be included in a keto diet, but the fat content may vary depending on the cut, which could influence your macronutrient ratios.

While pork is low in carbs, portion control is still important to avoid excessive calorie intake.

Yes, chicken, beef, and seafood like salmon or tuna can serve as viable keto-friendly alternatives to pork.