Is Garlic Keto Friendly?

Are you wondering if if Garlic is a low-carb, keto-friendly food.

We based our calculations on a limit of 20g net carbs per day. We do not make dietary recomendations. Please consult with a doctor or nutritionist for any diet advice and to make sure you are healthy enough for the keto diet.

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Why Garlic is not keto friendly

Garlic is a popular and flavorful ingredient used in various dishes across the world. However, when it comes to the keto diet, garlic may not be the most suitable choice. As mentioned earlier, raw garlic contains 26g of net carbs per serving, which is quite high for those following a strict ketogenic diet. The main goal of the keto diet is to limit carbohydrate intake, forcing the body to use fat as its primary source of energy by entering a state called ketosis. Therefore, consuming high-carb foods like raw garlic can disrupt this process and make it difficult to achieve the desired results.

That being said, it is important to note that garlic is often used sparingly in recipes, and its high net carb content may not significantly impact your daily carb intake if consumed in small amounts. Adding a small portion of garlic to dishes for flavor can still be acceptable in some cases for individuals on the keto diet. However, it is crucial to be mindful of portion sizes and monitor your overall carbohydrate intake to ensure you stay within the required limits.

Alternatively, you can consider using garlic substitutes that provide similar flavor profiles but with fewer carbs. Garlic powder or granulated garlic, for example, can be used in smaller quantities and still deliver the desired taste without significantly impacting your carb intake. Other low-carb herbs and spices can also be used for flavor, such as onion powder, chives, or parsley, which can bring a similar aromatic touch to your dishes without jeopardizing your ketogenic efforts.

In conclusion, while raw garlic may not be the ideal choice for those strictly following a keto diet due to its high net carb content, it can still be consumed in small quantities, depending on your overall daily carb limit. Being mindful of portion sizes and considering alternative flavorings can help you enjoy the taste of garlic without compromising your ketogenic goals.

Garlic Nutrition Facts

Calories in Garlic: 143
Fat in Garlic: 0g
Carbs in Garlic: 28g
Net carbs in Garlic: 26g
Protein in Garlic: 7g

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Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Nutrition Facts

Serving Size 0 n/a

Amount Per Serving
Calories 143 Calories from Fat 2
% Daily Value*
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 28g 9%
Dietary Fiber 3g 11%
Sugars 0g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4


Related Questions

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