Keto Protein Guide
8 items classified under standard Keto guidelines.
This guide covers all 8 protein classified under Keto guidelines. Keto evaluates foods primarily by net carbohydrate content, which determines how each item in this category is classified.
Quick Reference
| Food | Status | Net carbs (per 100g) |
|---|---|---|
| Collagen Peptides | Allowed | 0g |
| Eggs | Allowed | 1g |
| Gelatin | Allowed | 90.5g |
| Protein Powder | Allowed | 22.2g |
| Whey Protein | Allowed | 73.4g |
| Pea Protein | Limited | 7.9g |
| Soy Protein | Limited | 0g |
| Veggie Burger | Limited | 27.3g |
Classification Breakdown
5 Allowed — These protein are low enough in net carbs to fit inside a daily keto budget. 3 Limited — These items have a carb load that depends on portion size and what else is eaten in the same meal.
On keto, the relevant number is total carbohydrates minus fiber — the "net carb" figure tracked against a 20–50g daily ceiling.
Allowed Protein (5)
Collagen Peptides
AllowedWith 0g net carbs per 100g, Collagen Peptides earns a Allowed classification on Keto. It is low enough in net carbs to fit inside a daily keto budget. Beyond the primary classification, collagen peptides also provides 90g protein and 300mg sodium per 100g. Among the 8 items in this category, collagen peptides sits at the low end for net carbs — next closest is Soy Protein at 0g.
Per 100g · Source: USDA FoodData Central
Eggs
AllowedEggs is classified as Allowed on Keto, with 1g net carbs per 100g. This means it is low enough in net carbs to fit inside a daily keto budget. It also contains 16.2g protein and 28.8g fat, which may factor into overall meal planning. Within this category, it falls between Soy Protein and Pea Protein for net carbs, ranking 3 of 8.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Fiber | Net Carbs |
|---|---|---|---|---|---|---|
| Whole Egg (raw) | 143kcal | 12.6g | 9.5g | 0.7g | 0g | 0.7g |
| Egg White (raw) | 52kcal | 10.9g | 0.2g | 0.7g | 0g | 0.7g |
| Egg Yolk (raw) | 322kcal | 15.9g | 26.5g | 3.6g | 0g | 3.6g |
FAQ (6 questions)
- Are eggs allowed on keto?
- Eggs are classified as Allowed under standard keto guidelines. Whole eggs contain zero carbohydrates per egg and are a primary protein and fat source in keto meal plans. Published keto references consistently list eggs as a foundational compliant food.
- How many carbs are in an egg?
- A whole large chicken egg contains approximately 0–0.5g of carbohydrates, which rounds to effectively zero for tracking purposes. The carbohydrates in an egg are primarily in the egg white and are negligible per serving.
- Are egg whites keto-compliant?
- Egg whites contain near-zero carbohydrates and are classified as compliant under standard keto guidelines. The egg white is primarily protein. Egg whites lack the fat content of whole eggs, but their zero carbohydrate content makes them compliant from a keto classification standpoint.
- Are whole eggs better for keto than egg whites?
- Whole eggs have a higher fat content than egg whites due to the yolk. Published keto classification references list both whole eggs and egg whites as compliant based on their near-zero carbohydrate content. Whole eggs provide more fat per serving, consistent with keto's high-fat macronutrient targets.
- Are liquid egg products keto-compliant?
- Liquid whole egg products (pasteurized whole eggs in carton form) contain near-zero carbohydrates and are classified as compliant. Liquid egg white products similarly have near-zero carbohydrate content. Flavored or seasoned egg products may contain added ingredients; Label verification is standard practice for specialty egg products.
- Are eggs commonly used in keto meal preparation?
- Published keto references consistently list eggs as a core ingredient in keto cooking. Eggs are used in keto breakfasts, baking substitutions, sauces (mayonnaise, hollandaise), and as a binding agent in keto recipes.
Gelatin
AllowedAt 90.5g net carbs per 100g, Gelatin falls into the Allowed category under Keto guidelines. It is low enough in net carbs to fit inside a daily keto budget. Beyond the primary classification, gelatin also provides 7.8g protein and 466mg sodium per 100g. It ranks among the highest in this category for net carbs. The nearest lower option is Whey Protein at 73.4g.
Per 100g · Source: USDA FoodData Central
Protein Powder
AllowedWith 22.2g net carbs per 100g, Protein Powder earns a Allowed classification on Keto. It is low enough in net carbs to fit inside a daily keto budget. Beyond the primary classification, protein powder also provides 55.6g protein and 5.6g fat per 100g. Within this category, it falls between Pea Protein and Veggie Burger for net carbs, ranking 5 of 8.
Per 100g · Source: USDA FoodData Central
Whey Protein
AllowedWhey Protein is classified as Allowed on Keto, with 73.4g net carbs per 100g. This means it is low enough in net carbs to fit inside a daily keto budget. It also contains 11.7g protein and 968mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for net carbs. The nearest lower option is Veggie Burger at 27.3g.
Per 100g · Source: USDA FoodData Central
Limited Protein (3)
Pea Protein
LimitedAt 7.9g net carbs per 100g, Pea Protein falls into the Limited category under Keto guidelines. It is a carb load that depends on portion size and what else is eaten in the same meal. Beyond the primary classification, pea protein also provides 14g fat and 2.7g fiber per 100g. Within this category, it falls between Eggs and Protein Powder for net carbs, ranking 4 of 8. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Full Pea Protein classification →
FAQ (6 questions)
- Is pea protein allowed on keto?
- Pea protein is classified as Limited under standard keto guidelines. Plain pea protein powder contains approximately 1–3g of carbohydrates per serving (typically 30g scoop), with approximately 1–2g of fiber, yielding approximately 1–2g of net carbohydrates per serving. At standard serving sizes, pea protein powder is generally compliant.
- How many carbs are in pea protein powder?
- Plain unflavored pea protein powder contains approximately 1–3g of total carbohydrates per 30g serving, with approximately 1–2g of fiber, yielding approximately 1–2g of net carbohydrates. Flavored pea protein powders — chocolate, vanilla, berry — may add sweeteners that increase carbohydrate content to 5–15g per serving depending on whether caloric or non-caloric sweeteners are used.
- Is pea protein a good keto protein source?
- Pea protein powder provides approximately 20–25g of protein per 30g serving with 1–2g net carbohydrates, making it a protein-dense, low-carbohydrate plant-based protein option. Published keto references classify pea protein powder as compliant at standard serving sizes and note it as a viable plant-based protein option for keto.
- Is pea protein better or worse than whey for keto?
- Plain whey protein isolate contains approximately 1–2g of carbohydrates per 30g serving — similar to pea protein. Whey protein concentrate contains approximately 3–5g carbohydrates per serving from lactose. Published keto references classify both plain pea protein and whey protein isolate as compliant at standard serving sizes. Whey protein concentrate is classified as Limited.
- Is pea protein from whole peas different from pea protein powder on keto?
- Whole cooked peas contain approximately 12–15g of net carbohydrates per cup and are classified as not compliant on keto. Pea protein isolate powder extracts the protein from the pea, removing most of the starch and reducing carbohydrate content to 1–2g per serving. The powder and the whole vegetable have very different carbohydrate profiles and different keto classifications.
- Are sweetened pea protein products keto-compliant?
- Pea protein products sweetened with non-caloric sweeteners (stevia, erythritol, monk fruit) may contain 0–2g net carbohydrates per serving and are generally compliant. Products sweetened with cane sugar, brown rice syrup, or other caloric sweeteners may contain 10–20g carbohydrates per serving and are not classified as compliant.
Soy Protein
LimitedSoy Protein is classified as Limited on Keto, with 0g net carbs per 100g. This means it is a carb load that depends on portion size and what else is eaten in the same meal. It also contains 88.3g protein and 1000mg sodium, which may factor into overall meal planning. Among the 8 items in this category, soy protein sits at the low end for net carbs — next closest is Eggs at 1g. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Full Soy Protein classification →
FAQ (6 questions)
- Is soy protein allowed on keto?
- Soy protein is classified as Limited under standard keto guidelines. Soy protein isolate powder contains approximately 1–2g of carbohydrates per scoop serving and is generally compatible with keto carbohydrate budgets. Soy protein concentrate contains more carbohydrates (3–5g per serving) and is used in limited quantities. Whole soy foods (tofu, tempeh, edamame) are distinct from soy protein powder and are classified separately.
- How many carbs are in soy protein powder?
- Soy protein isolate contains approximately 1–2g of carbohydrates per 25g scoop serving. Soy protein concentrate contains approximately 3–5g of carbohydrates per serving due to its higher residual carbohydrate content from the soy matrix. Flavored and sweetened soy protein powders may contain higher carbohydrate content from added ingredients.
- What is the difference between soy protein isolate and concentrate?
- Soy protein isolate undergoes more processing to remove fat and carbohydrates, yielding approximately 90%+ protein content with minimal carbohydrates (1–2g per serving). Soy protein concentrate retains more of the soy matrix, yielding approximately 70% protein with more carbohydrates (3–5g per serving). Published keto references note this distinction when classifying soy protein as Limited.
- Is soy protein a good keto protein source?
- Published keto references include soy protein isolate as a compliant protein powder option at typical serving sizes. It provides complete protein (all essential amino acids) with minimal carbohydrates. However, some published keto references express concerns about phytoestrogens in soy and recommend whey, egg white, or collagen protein as primary protein sources for keto eating.
- Is soy protein the same as tofu or edamame on keto?
- Soy protein powder (isolate or concentrate) has a different carbohydrate profile than whole soy foods. Tofu contains approximately 1–2g of net carbohydrates per 3-ounce serving. Edamame contains approximately 4–5g net carbs per half-cup. These are classified separately from soy protein powder and are also generally compatible with keto guidelines in moderate servings.
- What soy protein products are not keto-compliant?
- Sweetened and flavored soy protein powders with added sugar, maltodextrin, or fruit powder are not classified as keto-compliant. Soy-based meal replacement shakes containing 20–30g of carbohydrates per serving are not compliant. Plain, unflavored soy protein isolate is the compliant soy protein powder form.
Veggie Burger
LimitedVeggie Burger is classified as Limited on Keto, with 27.3g net carbs per 100g. This means it is a carb load that depends on portion size and what else is eaten in the same meal. It also contains 13g protein and 5.2g fat, which may factor into overall meal planning. Within this category, it falls between Protein Powder and Whey Protein for net carbs, ranking 6 of 8. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central