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Is Lunch Meat Keto Friendly?

Moderately Keto Friendly

Answer: Yes, lunch meat is generally keto-friendly, but not all types are created equal. Some varieties can contain higher levels of carbohydrates and sugars, which may not be suitable for a strict keto diet.

Lunch meats’ keto-friendliness often comes down to their nutritional profile:

  • Low in carbohydrates: The low carbohydrate content (7.7g per 100g) of lunch meat fits well within the keto diet’s macros, which typically limit carbs to about 20-50g per day.
  • Moderate in protein: With 13.5g of protein per 100g, lunch meat can contribute to the moderate protein intake required in a keto diet.
  • Lower fat content: The total fat content is relatively low (3g per 100g), which could be a downside as the keto diet emphasizes high fat intake. However, this can be balanced with other high-fat foods.
  • Watch out for sugars: Some lunch meats contain added sugars (4g per 100g in this case), which can quickly add up and potentially exceed keto’s low sugar allowance.
  • High sodium content: The high sodium content (1200mg per 100g) is something to be aware of, as excessive sodium intake can lead to health issues. However, some people on keto diets may need more sodium due to the increased excretion of electrolytes.

In conclusion, while lunch meat can be included in a keto diet, it’s essential to pay attention to its nutritional content and balance it with other food choices to maintain the right macro ratios.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories112
  • % Daily Value *
  • Total Fat 3g 5%
    • Saturated Fat 0.12g 1%
  • Cholesterol 55mg 19%
  • Sodium 1200mg 50%
  • Potassium 349mg 10%
  • Total Carbohydrate 7.7g 3%
    • Dietary Fiber 0.4g 2%
    • Sugars 4g
  • Protein 13.5g 27%

    * 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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