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Is Black Pepper Keto Friendly?

Mostly Keto Friendly

Answer: Yes, black pepper is Keto-friendly. Despite its high carbohydrate content, the amount used in meals is typically insignificant to affect ketosis.

Black pepper, a common spice in Malaysian cuisine, can indeed be included in a Keto diet due to a few key reasons:

  • Minimal Consumption: The nutritional facts listed are for 100g of black pepper, but we usually only use a small pinch in our dishes. The actual carb intake from black pepper is therefore very low.
  • High Fiber Content: Black pepper contains a high amount of dietary fiber. This type of carbohydrate does not raise your blood sugar levels, therefore it’s not counted towards your daily net carb limit on a keto diet.
  • No Added Sugars: Black pepper contains minimal sugars, which is beneficial since sugars are high in carbs and not recommended on a keto diet.
  • Healthy Fats: Black pepper contains a small amount of fat, including some saturated fat, which can be beneficial on a keto diet that prioritizes high-fat intake.
  • Additional Benefits: Apart from being keto-friendly, black pepper is rich in antioxidants, has anti-inflammatory properties, and may improve brain function.

So, if you are following a Keto diet and love a bit of spice in your meal, feel free to sprinkle some black pepper without any worry.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories251
  • % Daily Value *
  • Total Fat 3.26g 6%
    • Saturated Fat 1.39g 7%
  • Cholesterol 0mg 0%
  • Sodium 20mg 1%
  • Potassium 1329mg 38%
  • Total Carbohydrate 63.95g 22%
    • Dietary Fiber 25.3g 102%
    • Sugars 0.64g
  • Protein 10.39g 21%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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