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Is Soy Keto Friendly?

Moderately Keto Friendly

Answer: Yes, soy is considered keto-friendly. However, it should be consumed in moderation due to its carbohydrate content.

Soy, despite its carbohydrate content, can be incorporated into a keto diet with careful planning:

  • Low in Carbs: Soy has a total carbohydrate content of 8.36g per 100g, which is relatively low compared to many other foods. However, it’s important to keep an eye on portion sizes to ensure you stay within your daily carb limit.
  • High in Fiber: With 6g of dietary fiber per 100g, soy can help you feel full and satisfied, which is beneficial on a keto diet where calorie restriction is often necessary.
  • Protein-Rich: Offering 18.21g of protein per 100g, soy is a great plant-based protein source, ideal for vegetarians and vegans following a keto diet.
  • Healthy Fats: With 8.97g of total fat, including just 1.3g of saturated fat, soy can contribute to your daily fat intake, an important aspect of a keto diet.
  • Minimal Sugars: The sugar content in soy is only 3g per 100g, making it a good option for those on a keto diet where sugars and carbs need to be limited.

In conclusion, while soy can be a part of a keto diet, it’s important to factor in its carb content into your daily allowance to ensure you stay in ketosis.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories172
  • % Daily Value *
  • Total Fat 8.97g 14%
    • Saturated Fat 1.3g 7%
  • Cholesterol 0mg 0%
  • Sodium 1mg 1%
  • Potassium 515mg 15%
  • Total Carbohydrate 8.36g 3%
    • Dietary Fiber 6g 24%
    • Sugars 3g
  • Protein 18.21g 37%

    * 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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