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Is Egg Roll Wrappers Keto Friendly?

Not Keto Friendly

Answer: No, egg roll wrappers are not keto-friendly. The carbohydrate content is too high to allow for ketosis, which is the metabolic state that the keto diet aims to induce.

To clarify, the keto diet emphasizes a low intake of carbohydrates, moderate protein, and high fat. Given the nutrition facts of egg roll wrappers, they don’t fit this macronutrient distribution:

  • High Carbohydrate Content: Egg roll wrappers contain a whopping 57.9g of total carbohydrates per 100g. This is far too high for a ketogenic diet, which typically limits daily carb intake to 20-50g.
  • Low Fat Content: The wrappers only have 1.5g of total fat per 100g, which is not sufficient for a diet that derives majority of its calories from fats.
  • Moderate Protein: Although the wrappers have an acceptable protein content of 9.8g per 100g, this cannot compensate for the high carbohydrate and low fat content.
  • Sodium and Potassium: The wrappers contain 572mg of sodium and 82mg of potassium per 100g. While both these electrolytes are important when following a ketogenic diet to prevent imbalances, they don’t make the wrappers keto-friendly because the macronutrient profile is what ultimately matters.

In conclusion, while egg roll wrappers may be tasty, they don’t align with the nutritional guidelines of a ketogenic diet. It’s best to opt for low-carb, high-fat alternatives when on a keto diet.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories291
  • % Daily Value *
  • Total Fat 1.5g 3%
    • Saturated Fat 0.26g 2%
  • Cholesterol 9mg 3%
  • Sodium 572mg 24%
  • Potassium 82mg 3%
  • Total Carbohydrate 57.9g 20%
    • Dietary Fiber 1.8g 8%
  • Protein 9.8g 20%

    * 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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