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Is Calamari Keto Friendly?

Slightly Keto Friendly

Answer: Calamari, in its pure form, can be keto-friendly, but the typical serving style in Malaysia may not be. The high carbohydrate content in the usual breaded and deep-fried preparation method often exceeds the keto diet’s strict carb limit.

Despite calamari itself being low in carbs, the popular Malaysian preparation often includes breading:

  • High carbohydrate content: A 100g serving of calamari contains 26.19g of carbohydrates, which is high for a ketogenic diet that typically limits daily carb intake to 20-50g.
  • Cooking method matters: While calamari is naturally low in carbs, its carb content can drastically increase when breaded and deep-fried, the common serving style in Malaysia.
  • Protein and fat content: Calamari has a moderate protein content at 12.31g per 100g and relatively low fat content at 10.15g. This makes it less than ideal for keto, which emphasizes high fat and moderate protein intake.
  • Consider alternatives: To make calamari keto-friendly, consider grilling or sautéing it with healthy fats like olive oil or butter, and avoid breading.
  • Watch out for hidden carbs: Even in seemingly keto-friendly dishes, hidden carbs can be found in sauces and marinades, so always check the ingredients.

Remember, the key to a successful keto diet is choosing foods that are high in fats, moderate in proteins, and very low in carbs. Therefore, while calamari can fit into a keto diet when prepared correctly, the traditional Malaysian way of serving it might not.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories249.31
  • % Daily Value *
  • Total Fat 10.15g 16%
    • Saturated Fat 0.93g 5%
  • Cholesterol 134.4mg 45%
  • Sodium 176.5mg 8%
  • Potassium 183.24mg 6%
  • Total Carbohydrate 26.19g 9%
    • Dietary Fiber 0.93g 4%
    • Sugars 0.09g
  • Protein 12.31g 25%

    * 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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