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Is Nutmeg Keto Friendly?

Moderately Keto Friendly

Answer: Yes, nutmeg is Keto-friendly but in moderation. Its high fat, low sugar and low sodium content make it suitable for a ketogenic diet.

Nutmeg can be a flavorful addition to a Keto diet, but its carbohydrate content should be closely monitored:

  • High in Fat: Nutmeg contains a significant amount of fat (36.31g per 100g), which is beneficial for a ketogenic diet that relies on fats for energy.
  • Low in Sugar: With just 2.99g of sugar per 100g, nutmeg can satisfy your craving for sweetness without pushing you out of ketosis.
  • High in Dietary Fiber: Nutmeg contains a good amount of dietary fiber (20.8g per 100g), which aids digestion and can help keep you feel full longer.
  • Carbohydrate Content: Despite its benefits, nutmeg does contain some carbohydrates (49.29g per 100g). However, most of this is fiber, so the net carb content is much lower, making it suitable for a keto diet in moderation.
  • Sodium and Cholesterol Free: Nutmeg is free from sodium and cholesterol, which is beneficial for overall health, especially cardiovascular health, while following a high-fat diet like Keto.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories525
  • % Daily Value *
  • Total Fat 36.31g 56%
    • Saturated Fat 25.94g 130%
  • Cholesterol 0mg 0%
  • Sodium 16mg 1%
  • Potassium 350mg 10%
  • Total Carbohydrate 49.29g 17%
    • Dietary Fiber 20.8g 84%
    • Sugars 2.99g
  • Protein 5.84g 12%

    * 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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