You might think that salmon is an odd choice for a ketogenic diet. After all, it’s one of the go-to fish for healthy eaters because it’s high in protein and omega-3 fatty acids.
But let’s face it, anything that comes with a side of tartar or cocktail sauce is probably not keto-friendly. Fortunately, you can enjoy salmon without going off your diet.
Salmon fits perfectly into a keto diet when it’s prepared correctly. A 3-ounce serving has around 20 grams of protein and only 1 gram of carbs. That makes it perfect for anyone who wants to cut back on carbs while maintaining an abundance of healthy fats and protein in their diet.
This article will tell you everything you need to know about eating salmon if you follow the keto diet plan.
What is a Keto Diet?
If you are new to or unfamiliar with the keto diet, let’s start with a quick definition. Keto is short for ketogenic, in which your body burns fat for energy instead of carbohydrates. Following this diet requires that you keep your carb intake to a minimum.
Most people on a keto diet try to keep their carb intake to about 30 grams or less per day. A low-carb diet like keto effectively manages certain health conditions, such as diabetes, obesity, and metabolic syndrome. It can also help people lose weight and improve their overall health.
The keto diet is generally high in healthy fats, moderate in protein, and low in carbohydrates. So, what does this mean for your salmon? You’ll have to replace the lemon and butter with a little more keto-friendly. Let’s take a look at what you can do.
How to Eat Salmon on a Keto Diet
The best way to make salmon on a keto diet is to eat it raw. No, we aren’t suggesting that you snack on salmon sushi. We are indicating that you eat it in its purest form.
A 3-ounce serving of either sockeye or wild salmon contains just under 20 grams of protein and around 2 grams of carbs. That is less than a third of what you should consume on a keto diet.
Salmon also packs a hefty dose of the healthy fats, vitamins, and minerals your body needs. So, salmon is an excellent choice for anyone on a keto diet. That said, you have a few options for how to eat salmon if you are on a keto diet.
You can eat it, make a salmon salad, or use it as a garnish on other dishes. If you want to be fancy, you can even use it to make salmon roses for your dinner guests.
Benefits of Eating Salmon on a Keto Diet
We’ve already discussed how salmon is high in protein and low in carbohydrates. But did you know that it’s also packed with omega-3 fatty acids?
Those are the fatty acids that are supposed to be good for your heart and your brain. But the salmon you buy at the grocery store may not have the level of omega-3 fatty acids that you want.
Many salmon products are artificially enriched with omega-3 fatty acids. The best salmon for a keto diet is wild salmon. Wild salmon is high in omega-3 fatty acids and low in mercury, a toxin that can harm your heart and brain.
Wild salmon also contains vitamins A and D, essential for good health. These are just a few benefits of eating salmon on a keto diet.
How to Select the Best Salmon for a Keto Diet
If you are at the grocery store buying salmon for a keto diet, there are a few things to look for. First, you’ll want to make sure that you get wild salmon. Wild salmon is generally considered a better choice than farmed salmon.
Farmed salmon is often given antibiotics and raised in less-than-ideal conditions. You’ll also want to make sure that you get fresh salmon. Avoid salmon that comes in shrink-wrapped formed patties.
Instead, look for whole salmon (not sliced) packed in water with no added sugar. Your best bet is to find a store that sells fresh salmon. This will allow you to pick the freshest salmon possible.
Tips for Cooking Salmon While on a Keto Diet
One of the easiest ways to cook salmon while on a keto diet is to broil it. Start by placing a salmon fillet on a baking sheet and drizzling it with a small amount of olive oil. Then, season your salmon with salt and pepper, and place it under the broiler for around 10 minutes.
While your salmon cooks, make a salad with mixed greens and feta cheese. Once the salmon is finished, top it with lemon juice and serve it over the salad. You can also steam salmon, another straightforward way to prepare it for a keto diet. Place a fillet in a steaming basket over a pot of boiling water.
Let it steam for about 8-10 minutes, then serve it with a side of vegetables. You can also poach salmon if you prefer a gentler cooking method. Start by placing a fillet in a small pot.
Then, pour enough liquid to cover the salmon and add a few herbs. Let the salmon simmer gently for around 10 minutes.
Final Words: Is Salmon Good for Keto?
Salmon is an excellent choice for a keto diet. It is high in protein and omega-3 fatty acids and low in carbohydrates. Plus, it has a lot of vitamins and minerals that are essential for good health.
All in all, salmon makes for a perfect keto diet meal. Whether you eat it raw or cooked, it is easy to prepare and delicious. You can eat it stuffed in a salad or on a bed of steamed vegetables.
You can even use it to garnish your stir-fries and soups. There are many ways to eat salmon while on a keto diet. So, enjoy it while it lasts.