KETO VERDICTYES
Bone marrow is ultra keto-friendly: zero carbs and very high fat (mostly monounsaturated). It’s a rich finishing fat that helps hit keto macros—best used in small, satisfying portions alongside protein and low-carb veggies.
Is Bone Marrow Keto?
Organ Meats
Bone marrow is ultra keto-friendly: zero carbs and very high fat (mostly monounsaturated). It’s a rich finishing fat that helps hit keto macros—best used in small, satisfying portions alongside protein and low-carb veggies.
Each 100g serving delivers 0g net carbs, making it easy to keep things keto-friendly.
- Net carbs (100g)0g
- Protein (100g)6.7g
- Fat (100g)84g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
6.7g
Fat
84g
Calories
786
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero carbs: no impact on ketosis even in small–moderate portions
- High fat: ~84g/100g helps reach keto fat targets
- Predominantly monounsaturated fat (oleic acid) for a favorable fat profile
- Intense richness promotes satiety with small servings
- Versatile: spreads, compound butters, or finishing fat for steaks/veg
- Pairs perfectly with leaner cuts to balance macros
HEALTH BENEFITS
- Energy-dense fats support satiety and steady energy on keto
- Oleic-acid–rich fat may support a favorable lipid profile within a whole-food diet
- Fat matrix helps absorb fat-soluble vitamins (A, D, K) from accompanying foods
- Contains small amounts of micronutrients and bioactive lipids (varies by animal diet)
- Nose-to-tail eating adds variety to nutrient intake and reduces food waste
- Highly palatable—can improve adherence to low-carb eating patterns
PREPARATION SUGGESTIONS
ROASTED BONE MARROW
Roast split bones at 230°C/450°F for 15–20 minutes until soft and bubbling. Sprinkle with flaky salt and spoon over arugula or grilled meats.
BONE MARROW BUTTER
Blend roasted marrow with softened grass-fed-butter (or ghee), garlic, and herbs; chill and slice over hot ribeye-steak.
BONE BROTH ENHANCEMENT
Roast bones, then simmer with aromatics to enrich bone-broth; whisk in a little marrow for extra body before serving.
MARROW ON EVERYTHING
Spread on keto-bread or cloud-bread; finish with lemon zest and fresh herbs.
PAN-FRIED MARROW SLICES
Freeze bones, push marrow out, slice, and quick-sear in a hot pan; serve immediately with chopped parsley and lemon.