Answer: Yes, jalapenos are keto-friendly. Despite their moderate carbohydrate content, their dietary fiber makes them suitable for a ketogenic diet.
Jalapenos can indeed be a part of your keto meal plan and here’s why:
- Low in Calories: Jalapenos contain only 29 kcal per 100g, making them a low-calorie food option that won’t skew your daily caloric intake.
- Moderate Carbs, High Fiber: Though jalapenos have 6.5g of total carbohydrates per 100g, they also possess a high dietary fiber content of 2.8g. This lowers their net carbs (total carbs minus fiber), which is the figure that really counts in a keto diet.
- Minimal Fats and Proteins: With only 0.37g of total fat and 0.91g of protein per 100g, jalapenos won’t significantly contribute to your fat and protein macros, maintaining the balance required in a keto diet.
- Negligible Sugars: Jalapenos contain 4.12g of sugars per 100g, which is relatively low and won’t interfere with your state of ketosis.
- Rich in Potassium: Jalapenos are a good source of potassium (248mg per 100g), a mineral that’s essential for many bodily functions and can sometimes be lacking in a ketogenic diet.
So, go ahead and enjoy the spicy kick of jalapenos in your keto meals without worrying about knocking your diet off track.
- Amount Per ServingCalories29
- % Daily Value *
- Total Fat
- Saturated Fat 0.09g 1%
- Cholesterol 0mg 0%
- Sodium 3mg 1%
- Potassium 248mg 8%
- Total Carbohydrate
- Dietary Fiber 2.8g 12%
- Sugars 4.12g
- Protein 0.91g 2%
* 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.