Fish is one of the best foods for keto, It is low in carbs, and is a great source of high-quality protein, and healthy good fats. Some of the best fish to eat while on the keto diet include; tuna, salmon, cod, oyster, and lobster.
Fish is also a great source of omega-3 fatty acid, which has many well-known health benefits. Omega 3 has benefits such as a reduction in weight and waist size.
The ketogenic diet recommends eating a low-carb diet with over 75% of the calories coming in from fat, 20 % from protein, and 5% from carbs. The 5% carbs are not direct carb intake, rather it’s an indirect consumption of carbs found in most foods including low carb ketogenic foods.
Leafy vegetables also contain carbs, however, most of the carbs are dietary fiber which is okay for keto. Some factors to determine which fish should be consumed for keto include 1.) Where was the fish caught from?
Most fish that are from farms are considered to contain harmful chemicals. The best fish to eat while on keto is wild fish. Wild fish have a lot of nutrients because they are not fed toxic chemicals as food daily, wild fish eat food that is purely natural and organic and are therefore preferable to eat for weight loss.
2.)The type of fish you desire.
Different types of fish have different nutritional values, with different types of fats. The best fish to eat are those with good healthy fats that serve your specific nutritional needs.
As you consume fish for keto, do not forget that what accompanies the fish you eat is also a very important part of the whole experience.
I understand there are so many types of fish available and you might be wondering what is the best fish for keto, I compiled the list.
10 Best Fish and seafood For The Keto Diet
The best thing about eating fish on keto is that you can enjoy a huge variety of saltwater fish while simultaneously consuming the high fat that the ketogenic diet requires.
Salmons are rich in omega-3 fatty acids which have been shown to improve your brain’s health. They are also rich in protein, are very low in carbs, and contain essential vitamins and minerals. Salmons, like most healthy fish, is a great source of B vitamins which help protect the heart from heart disease and reduce inflammation.
However, I don’t recommend eating mass-produced salmons. Industrially raised salmons have been shown to have toxic elements, Only eat wild salmon.
Salmon also contains vital minerals such as selenium and potassium that are vital in promoting the health of our bones and protection against some forms of cancer. A great salmon recipe is frying it. Use salt and pepper to season it, along with any other keto-friendly spice you like. An excellent choice of oil is olive oil or butter. If using butter, make sure the butter browns and continuously pour it over the salmon, do so for a little over 3 minutes on each side. Once ready, serve it and include a keto-friendly side dish. This is one of the best keto fish recipes that I regularly enjoy. Due to its simple and easy process, it can be eaten on a regular basis.
Sardines are one of the best food options for the keto diet since it is low in carbs, high in protein, and contain healthy omega-3 fatty acids.
Omega 3 fatty acids have been shown to help people with Lupus, psoriasis, and arthritis. They also help in improving bone density. Omega 3 are vital components of our body’s ecosystem.
Sardines are also a great source of vitamin B12, magnesium, and selenium.
Additionally, these tiny fish are rich in calcium, which promotes strong, healthy bones and teeth.
This tiny fish is an excellent food for keto, it has low amounts of carbs rich in protein and omega-3 fatty acids. They are also low in calories. A single serving (3 ounces) of anchovies contains 20 grams of proteins and 2.5 grams of fat.
Anchovies are tiny saltwater fish that can easily be hunted as they hang around in schools. They are also rich in phosphorus, magnesium, and potassium.
These omega-3 and protein-rich fish also happen to be delicious making them perfect for keto. A medium-sized fillet has 16 grams of fat and about 17 grams of protein.
While this fish has less amount of fat compared to other fish on this list, the high amounts of omega-3 fatty acids and vitamins more than makeup for that fact.
Tuna is a very popular choice of fish around the world. We all love to fish and eat tuna. Maybe it has something to do with their large size, which is the perfect size for the whole family, which provides a lot of protein, or the fish’s delicious taste. People even eat tuna raw as sushi.
Fresh tuna is beloved for good reason. It has a high satiety level that helps us to maintain fullness for a longer period, keeping us from eating more and in this way, helps us to reduce weight. It is high in proteins and healthy fats while still being low in carbs making it perfect for keto dieters. Eating tuna as a fillet with a sprinkle of lemon juice is also a great way to enjoy a sumptuous meal of tuna. Fish lovers also enjoy tuna steaks, which can easily be made with a variety of spices, olive oil, and salt. As we embrace the keto lifestyle, we have to endeavor to make it as enjoyable as it possibly can be, throwing in a variety of ways to cook the same types of meat such as fish is one way of achieving that.
This fish inhabits the colder water of the North Atlantic ocean. They are also known as cod or Gadus morhua. These fish are whitish and range in length from1 foot to 2 feet and can weigh up to 35 pounds.
Cod is perfect for the ketogenic diet since it’s low in carbs and rich in healthy fats. It’s also rich in proteins, magnesium, selenium, and iodine.
Sea bass is another fish variety that is keto-friendly they are rich in protein and low in carbohydrates. However, this fish’s major drawback is its low amounts of fats as compared to the other varieties on this list.
Fat is vital for the keto diet and you can add creme cheese or butter to your sea bass recipe to increase the fat content.
Hake is okay for low-carb diets such as paleo, keto, and Atkins, this is the case since they are low in carbs and rich in proteins. They are however low in fats. Hake is also used to manufacture other products such as glue and soap.
Halibut is a whitefish that is low in carbs and rich in proteins and healthy omega-3 fatty acids, which have been shown to have an overall health benefit. Also, Halibut is a good source of protein that can be boiled, baked, fried, or even grilled.
Best Shellfish For Keto Diet
If you are on keto variety is very important to ensure you stick to the diet long term. If you have tried all the above fish varieties and are still craving more, try out these shellfish.
Mollusks are a great choice for keto their high protein low carb ratio is perfect. They have also many reported weight loss benefits which include increased metabolism and stronger immune system
Shrimps can be enjoyed on the keto diet if they are prepared in the right way. Some shrimp recipes contain added sweeteners and additives that can kick you out of ketosis, so be on the lookout.
So remember you can enjoy shrimp on keto a rich source of protein
Fish not Recommended for keto
Flunder is a name that refers to a huge family of flatfish such as turbot, plaice, Dover sole, and dab. Lemon sole is one of the varieties that are most sought after however, flounder arent recommended for keto as they contain high amounts of sugar.
Is canned tuna ok on the keto diet?
Yes, canned tuna is a great food choice for the ketogenic diet, it’s low in carbs and rich in proteins. Canned tuna contains 18 grams of fat and a single gram of carbs.
What fish is best for fish tacos?
Some people think any fish is good for tacos, but others are better than most. Personally, we believe that white fish with a mild taste is the better option for fish tacos.
How to start going keto with fish?
Fish are rich in two of the most vital macronutrients recommend for keto. To start keto with fish is easy, find a low-carb fish of your choice and accompanying recipes.
Is sushi good for keto?
Yes, some fish such as salmon, and shrimp can be enjoyed raw with avocado spring rolls while on keto. This combination creates a protein and fat-rich snack.
What fish has no carbs?
Most of the fish listed on this list are low in carbs which include: sardines, salmon, tuna, and sea bass.
What is the healthiest fish to eat?
Fish in general are a super food, they contain omega-3 fatty acids and are rich in proteins. The best fish variety will contain higher amounts of both omega 3 and proteins.
Can I eat fried fish on keto?
Yes, you can eat fried fish on keto, the best varieties to fry are those with higher protein content than fat to increase the fat content that makes over 75% of calorie intake. Remember the oil you use during frying should be keto-friendly. Some healthy oils to choose from would be coconut oil, avocado oil, butter, ghee, olive oil, animal fat such as lard or tallow, or even bacon grease. A great option for keto-fried foods that reduces the risk of heart disease is olive oil.
Is tilapia fish keto-friendly?
Tilapia is low in carbs and calories and rich in protein making it one of the best fish for keto dieters.
The best thing to consider when choosing fish is the place where they were caught.
The second best thing to do would be to consider the type of fish. Fish is versatile. Here is a summary of the best keto fish.
- Wild Salmon
- Sea Bass