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Is Onion Powder Keto Friendly?

Not Keto Friendly

Answer: No, onion powder is not considered keto-friendly. With its high carbohydrate content, it could potentially kick you out of ketosis if consumed in large quantities.

Despite its aromatic flavor that enhances many dishes, onion powder isn’t the best option for those on a ketogenic diet:

  • High in carbs: Onion powder contains a whopping 79.12 g of carbs per 100g, which is significantly higher than the daily carb limit of a standard ketogenic diet.
  • Minimal fat content: With only 1.04 g of total fat per 100g, onion powder lacks the high fat content that is a cornerstone of the keto diet.
  • High in dietary fiber: Although dietary fiber is generally good for health, the 15.2 g per 100g in onion powder still contributes to its overall high carbohydrate content.
  • Low in protein: At 10.41 g per 100g, the protein content of onion powder is relatively low, making it less suitable for a high-protein, low-carb diet like keto.
  • Possible to use in moderation: Despite these points, if you’re really keen on using onion powder, you can still enjoy it sparingly, making sure to account for its carbohydrate content in your daily macros.

Remember, the key to maintaining ketosis is keeping your carb intake low, your fat intake high, and your protein intake moderate. Always be mindful of the nutritional contents of the foods you consume.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories341
  • % Daily Value *
  • Total Fat 1.04g 2%
    • Saturated Fat 0.22g 2%
  • Cholesterol 0mg 0%
  • Sodium 73mg 4%
  • Potassium 985mg 29%
  • Total Carbohydrate 79.12g 27%
    • Dietary Fiber 15.2g 61%
    • Sugars 6.63g
  • Protein 10.41g 21%

    * 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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