The carnivore diet is a very strict elimination diet that only allows meat, meat-derived products, and very little dairy. Its goals are to lower inflammation, increase energy, and improve overall health.
Beef, fruits, sugar, soy, corn, vegetable oil, MSG, additives, most dairy products, and most preservatives are all off limits on the carnivore diet.
Snacking on the carnivore diet is easy if you know what to look for. The key is to stick with fresh meat and grass-fed meat products instead of beef products that come in a can or are overly processed. If youre eating low-grade meat fed on grains, then you are still eating inflammatory ingredients!.
Snack foods often have ingredients that aren’t allowed, so in general, you should stay away from snacks that have:
Pork rinds (fried pork skins) are one of the best “grab-and-go” options you have on the carnivore diet. Like beef jerky, pork rinds are a great snack for meat eaters as long as they are of good quality and not cooked in peanut or vegetable oil.
Pork rinds have a lot of calories, protein, and fat, but they also have a lot of sodium and not many vitamins and minerals that are good for you[*].
For the healthiest option, you can make your own rinds using this delicious homemade pork rinds recipe. Just swap the olive oil for lard, ghee, or butter!.
Tuna is a super filling and tasty carnivore diet snack to have around the house. Even though mercury is a real problem, you don’t need to worry if you eat only two to three servings of tuna a week and don’t eat it while you’re pregnant or breastfeeding[*].
Tuna is packed with protein, omega-3 fatty acids, and vitamin B12. Tuna can also help prevent anemia, promote heart health, and may reduce the risk of dementia[*].
Tuna is great with a bit of salt and pepper right out of the can. You could also add some mustard and balsamic vinegar to make it more interesting if you are on a strict meat-only diet.
Eating carnivore usually means having lots of eggs. I always have some around so I can whip two up when Im feeling snacky. With just a few minutes and some salt and pepper, you can make a snack with 12 grams of protein.
There are all nine essential amino acids in an egg, which means they can help you build muscle, feel full longer, have more energy, and lose weight.
For a tastier and fuller snack, add ground beef. For a good lunch, add hard-boiled eggs to tuna.
Because we’re meat lovers, we believe that grass-fed meat sticks are the best snack for meat eaters. They are easy to eat and so delicious.
Not every beef stick is the same, though. Stay away from beef sticks whose meat is full of MSG, preservatives, and other additives. Most gas station beef sticks are off the table, but carnivore and Whole30-approved companies like Chomps are perfect.
When creating our carnivore-friendly beef sticks, we dont stop at zero sugar. Every single part of our operation and supply chain is sustainable, grass-fed, and carnivore-friendly.
Or any other nasty additives and ingredients. We create carnivore snacks for health nuts because we are those health nuts!.
Deli meat is a classic snack that you can find in most refrigerator doors. It’s a quick and easy way to settle those hunger pangs. Chicken, turkey, and beef are all good options. The same rules of quality apply here, though. Its common for deli meat products to contain added sugars, binders, and other additives.
Look for natural, grass-fed options and avoid any products that contain unnatural flavorings or added sugars.
Bone broth is known for being very healthy, and it’s a great choice for meat eaters because it contains all the great vitamins and nutrients that are normally taken out of modern cuts and meat products.
It’s made from bones of beef, chicken, or fish. These bones are full of vitamins and nutrients, like calcium, magnesium, and phosphorus. Some studies suggest bone both can help with joint health and reduce inflammation[*].
Its possible to make bone broth at home but it is a bit time-consuming. Luckily there are all kinds of great brands making healthy bone broth.
Biltong is a South African take on dried meat. Instead of using dehydrators or smoke like jerky, biltong is air-dried. And while jerky is made from lean cuts, biltong is made from both fatty and lean cuts. Traditional bitlong also uses vinegar and coriander to give it a signature taste.
It is usually made of beef and is 100% meat, so it is a great source of iron, zinc, vitamin B, and selenium. These minerals and vitamins can help build muscles, repair tissues, and promote brain and body functions[*].
On the carnivore diet, you can eat hard, aged cheeses like swiss, parmesan, and feta. You can also eat cottage cheese, kefir, and ghee, which are low in lactose. There are different rules about what people can and can’t eat, but you should be fine as long as you stick to low-lactose foods and don’t eat too many of them.
It’s helpful to have some of these foods on hand for quick meals. Also, dairy products are high in calcium, which your body needs for strong bones and teeth.
Cured sausage, salami, or chorizo are some of our favorite carnivore snacks — especially after a long hike.
Cured meats are high in protein and fat and offer a good range of minerals. They are also high in sodium, however, so it is best to eat cured meats in moderation[*].
Look for salami and other cured sausages that arent packed with preservatives, or try making your own!
Salmon crisps are one of the new kids on the snack block. They are dehydrated salmon skins — imagine a pork rind but made from salmon.
Salmon chips are high on protein, a good source of omega-3 proteins, and have zero carbs[*].
One of our favorite salmon chip brands is Goodfish — check them out!
The carnivore diet has become an increasingly popular way of eating for people looking to improve their health, lose weight, or simplify their nutritional intake This meat-focused diet involves eliminating all plant foods and relying solely on animal products for nourishment But can convenient canned tuna be part of this regimented way of eating? Let’s take a detailed look.
An Overview of the Carnivore Diet
The carnivore diet, also sometimes called the zero carb diet, is an extreme form of low-carb, high-protein eating. It involves removing all fruits, vegetables, nuts, seeds, grains, beans, soy products, and plant-based oils from your diet.
The only foods allowed on the carnivore diet are:
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Meat All types of red meat, white meat, organs and bone broth
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Fish and Seafood: Salmon, tuna, shrimp, lobster, sardines, mackerel, etc.
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Eggs: Chicken, quail and other types of eggs.
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Dairy: Milk, cheese, yogurt, butter and small amounts of heavy cream.
The primary focus is consuming nutrient-dense animal foods that are high in protein and fat. By removing all carbohydrate sources, the carnivore diet aims to improve insulin sensitivity, decrease inflammation, heal the gut and even alleviate autoimmune symptoms.
It’s a very strict diet, so you might need to take extra vitamins and minerals, like vitamin C. Strict carnivore diets should only be followed under medical supervision.
Is Canned Tuna Allowed on the Carnivore Diet?
Canned tuna is one of the convenient canned protein options that carnivore dieters can and do incorporate into this meat focused way of eating.
Tuna is an excellent source of protein, vitamins and minerals. A 3 oz can of light tuna contains about 20 grams of protein as well as:
- Selenium
- Vitamin B12
- Vitamin B6
- Niacin
- Magnesium
- Potassium
Additionally, canned tuna provides omega-3 fatty acids. Light tuna delivers about 200 mg of omega-3s per 3 oz serving while albacore (white) tuna contains around 500 mg.
So nutritionally speaking, canned tuna can be a great fit for the carnivore diet. However, there are some important factors to consider when it comes to choosing the best canned tuna options for this eating plan.
Choosing the Right Canned Tuna for Carnivore
Not all canned tuna fits within the strict guidelines of the carnivore diet. Here are some factors to keep in mind when shopping for canned tuna to eat on a carnivore eating plan:
Packed in Water
To comply with the carnivore diet rules, you’ll want to choose canned tuna that is packed in water rather than oil or broth. Tuna canned in water has fewer calories and no additional plant oils or seasonings.
Canned tuna packed in oil often uses soybean, canola or other inflammatory seed oils that would not comply with the carnivore diet. Broth packed tuna could contain onion, garlic or other ingredients.
So for purity, tuna canned in simple water is your best bet.
Minimal Ingredients
Check the label on your canned tuna and aim for options with the fewest ingredients. You’ll want tuna, water and perhaps salt. Avoid any canned tunas with added sugars, preservatives, artificial flavors or other suspicious ingredients.
Select Light Tuna
Both light and albacore (white) tuna are options on the carnivore diet but light tuna is preferable for a couple reasons. For one, it tends to be cheaper than albacore tuna. But more importantly, light tuna contains lower levels of mercury.
Mercury occurs naturally and accumulates in large fish like tuna. While both are considered safe eaten in moderation, light tuna contains roughly three times less mercury than albacore. So from a safety standpoint, light canned tuna is recommended.
Sustainably Sourced
For environmental and ethical reasons, you may want to look for tuna that is labeled dolphin-safe, sustainably caught, pole and line caught, etc. Overfishing is a huge problem that has led to certain tuna species being endangered.
Choosing responsibly caught tuna promotes more sustainable fishing practices when possible. Wild fish also tends to be superior from a nutritional perspective.
Potential Downsides of Canned Tuna
While canned tuna can be fit into a carnivore diet, there are a few potential downsides to consider:
BPA Exposure
Some tuna cans may contain bisphenol A (BPA), an endocrine disrupting chemical used in plastic products and canned food linings. Exposure to BPA may have hormonal effects so looking for “BPA-free cans” is ideal.
However, brands like Wild Planet actually claim that BPA-free cans may be worse because the replacement chemicals degrade into BPA anyways. They argue that small amounts of BPA pose little risk but this is still debated.
In any case, potential BPA exposure from tuna seems minor compared to health benefits but it’s something to be aware of.
Heavy Metal Risk
In addition to mercury concerns, tuna can also contain cadmium, lead and other heavy metals that accumulate in the body. Choosing smaller light tuna instead of albacore may lower this risk. But heavy metal accumulation could be a reason to limit, rather than eliminate, tuna.
Higher Histamine Levels
Canned tuna tends to be higher in histamines than fresh fish. Histamine is an inflammatory compound produced in our bodies that is also found in certain foods. For those with histamine intolerance, canned tuna might be problematic.
However, the histamine in canned tuna isn’t necessarily higher than other aged, cured or fermented carnivore diet foods. Those without histamine issues can likely tolerate canned tuna just fine.
Potential Fried Cans
Tuna is pre-cooked before canning so no additional preparation is needed. However, oils may be used in pre-cooking so certain brands essentially “fry” the tuna first. This obviously goes against the spirit of the diet.
Seeking pole caught tuna that is pressure cooked instead may be preferable. Otherwise, you’d just have to contact manufacturers to learn about their pre-cooking methods.
Higher Omega-6 Ratios
Compared to salmon or sardines, the ratio of omega-3 to omega-6 fatty acids in canned tuna is less optimal. The carnivore diet aims to improve this ratio. So from that lens, other seafood choices may be superior.
However, tuna still offers omega-3s and remains perfectly acceptable for carnivore. Eating tuna in combination with fattier fish optimizes this ratio.
How Much Canned Tuna Can You Eat on Carnivore?
While tuna is certainly an option on the carnivore diet, it’s important not to overdo it. Here are some recommended guidelines for how much canned tuna to eat:
- 3-5 servings of light tuna per week
- 1-2 servings of albacore tuna per week
The FDA recommends limiting canned light tuna to 12 oz (two 6 oz cans) per week. Albacore tuna should be limited to 6 oz per week.
Pregnant women should be especially cautious and limit albacore tuna intake due to mercury concerns. But for most otherwise healthy adults, these amounts are considered safe.
Pay attention to your body and reduce intake if you experience any symptoms potentially related to heavy metal toxicity. Symptoms may include:
- Headaches
- Fatigue
- Loss of appetite
- Nausea
- Abdominal cramps
- Metallic taste in mouth
Rotate tuna with other omega-3 rich seafood like salmon, sardines, mackerel and oysters as part of a nose-to-tail carnivore diet. This helps limit heavy metal exposure from any single food source.
Tips for Incorporating Canned Tuna Into Your Carnivore Diet
Assuming you tolerate it well, here are some simple ways to enjoy canned tuna on a carnivore diet:
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Tuna salad lettuce wraps – Mix with olive oil mayo, mustard and celery for a quick, portable meal.
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Tuna avocado boats – Stuff tuna salad into avocado halves for a carnivore-friendly feast.
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Tuna patties – Make crispy fish cakes by combining canned tuna with an egg, almond flour and spices. Pan fry in tallow or beef lard.
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Tuna steak – Grab a can of albacore tuna and pan-sear a thick tuna steak for a warm, hearty meal.
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Canned tuna omelette – Add protein-packed tuna to your morning omelette or egg scramble.
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Broth based soup – Use canned tuna to make quick fish soups and stews by simmering in bone broth with herbs.
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Tuna jerky – Dehydrate canned tuna overnight to make chewy, savory tuna jerky strips without the sweeteners.
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Lettuce wrap tacos – Flake tuna into lettuce cups along with avocado and salsa for a carnivore taco night.
Get creative with seasonings, cooking methods and recipe combinations while integrating this convenient canned protein into your carnivore diet. Tuna offers a versatile way to increase your omega-3 intake on carnivore.
The Verdict: Is Canned Tuna Carnivore-Approved?
Canned tuna can absolutely be included on a carnivore diet when chosen carefully and eaten in moderation. Select light tuna canned in water with minimal ingredients. Eat a variety of fish and limit intake to recommended amounts.
Compared to other canned protein options like chicken or salmon, tuna offers some unique nutritional benefits thanks to its omega-3 content. But it also requires a bit more caution due to heavy metal concerns.
Overall, canned tuna is a convenient protein source approved in moderation on a carnivore diet. Combine it with other fatty whole food animal sources as part of a balanced approach. Listen to your body, vary your protein choices and enjoy the ease of keeping canned tuna on hand when needed.
1 Beef Liver Crisps
Beef liver is one of the most nutrient-filled foods on the planet. Because livers act as our bodys nutrient filters, they have an extremely high nutrient profile. Because they are quick and easy to make, beef liver crisps are a great way to get their health benefits.
The nutritional profile for liver is exceptional. Just a few ounces of liver provides well over 100% of the RDI for many essential nutrients, and it is also high in protein and low in calories[*].
Try making your own beef liver crisps with this recipe direct from the MeatRx team!
Liver pate is a spreadable paste that you can eat on its own or alongside other carnivore foods.
When you eat pate, you still get all the great health benefits of liver. It’s usually made from beef, chicken, or duck.
Try making your own chicken liver pate here — just remember to take out the onions and any other vegetables.
Sardines are definitely an acquired taste, but they are a great option on the carnivore diet. Because they don’t live long, they may be less likely to expose you to mercury, and they are cheap and full of vitamins and minerals.
Sardines are high in Omega-3 fatty acids, which help heart disease, Vitamin B-12, which helps with energy and cardiovascular health, and calcium, which promotes bone health and strength[*].
Just stay away from the ones that are packed in olive or vegetable oil, as these go against the rules of the carnivore diet.
Even though steak bites are exactly what they sound like, you shouldn’t skip them! Buy a lot of steak, cook a few extra pieces when you make dinner one night, and cut them into cubes. There you have it—a tasty and healthy snack for carnivores!
Steak can help prevent iron deficiency and is packed with filling protein[*].
Heres the best way to cook a steak in an oven!
We have a saying here at Chomps: not all beef jerky is created equal. A lot of the beef jerky on the market is bad for you, but grass-fed, non-GMO jerky is great.
Good beef jerky is an easy, protein-filled snack that you can take pretty much anywhere. We love packing some for a long run or a backpacking getaway.
If you don’t want to buy jerky from a gas station that might have bad ingredients, make your own or just buy Chomps meat sticks instead.
Any of the snacks above are delicious options when following the carnivore diet. What’s important is to have a mix of snacks that you can grab and go and snacks that you can quickly make from the fridge.
Plus, make sure that everything you buy is grass-fed and doesn’t have any extra sugar, flavors, or additives that aren’t needed.
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Snack Sticks 1.15 oz
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
FAQ
What is the best canned fish for carnivore diet?
What fish can you eat on a carnivore diet?
Is mayonnaise a carnivore diet?
Can you eat canned salmon on carnivore diet?
Is canned tuna good for a carnivore diet?
Canned tuna is an excellent source of protein and healthy omega-3 fatty acids. It’s also low in carbohydrates and calories, making it a great choice for those watching their weight. However, it’s important to choose the right kind of canned tuna to ensure that it fits within the guidelines of a carnivore diet.
Can you eat canned tuna?
One of the best things about canned tuna is its convenience. It’s shelf-stable and can be easily stored in your pantry or desk drawer for a quick and easy snack on the go. You can eat it right out of the can or mix it with carnivore mayo to make a quick and delicious tuna salad.
What foods can a carnivore eat?
Fish and seafood: Fatty fish like salmon, mackerel, and sardines are excellent sources of protein and healthy omega-3 fatty acids. Other seafood options like shrimp, scallops, and squid are also great choices on a carnivore diet.
Is canned tuna healthy?
Canned tuna is low in carbohydrates and calories, making it a great snack option for those watching their weight. It’s also a good source of vitamin B12, which is essential for making DNA and red blood cells. Additionally, canned tuna contains selenium and iodine, two important minerals that are necessary for proper thyroid function.