Is Low-carb Maple Syrup (KetoDiet blog) Keto?

Calories from carbs 86%, protein 0%, fat 14%

Nutritional data per oz (28.3 grams)

Net carbs1.4grams
Protein0grams
Fat0.1grams
Calories45kcal
Total carbs19.7gramsFiber18.3gramsSugars1.3gramsSaturated fat0gramsSodium13mg(1% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tbsp (20 grams)

Net carbs1grams
Protein0grams
Fat0.1grams
Calories31kcal
Total carbs13.9gramsFiber12.9gramsSugars0.9gramsSaturated fat0gramsSodium9mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tsp (7 grams)

Net carbs0.4grams
Protein0grams
Fat0grams
Calories11kcal
Total carbs4.9gramsFiber4.5gramsSugars0.3gramsSaturated fat0gramsSodium3mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per cup (340 grams)

Net carbs17.2grams
Protein0grams
Fat1.2grams
Calories535kcal
Total carbs236.9gramsFiber219.7gramsSugars15.9gramsSaturated fat0gramsSodium158mg(7% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per ml (1.4 grams)

Net carbs0.1grams
Protein0grams
Fat0grams
Calories2kcal
Total carbs1gramsFiber0.9gramsSugars0.1gramsSaturated fat0gramsSodium1mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per dl (143.7 grams)

Net carbs7.3grams
Protein0grams
Fat0.5grams
Calories226kcal
Total carbs100.1gramsFiber92.8gramsSugars6.7gramsSaturated fat0gramsSodium67mg(3% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per fl oz (42.5 grams)

Net carbs2.1grams
Protein0grams
Fat0.2grams
Calories67kcal
Total carbs29.6gramsFiber27.5gramsSugars2gramsSaturated fat0gramsSodium20mg(1% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per 100 grams

Net carbs5.1grams
Protein0grams
Fat0.4grams
Calories157kcal
Total carbs69.7gramsFiber64.6gramsSugars4.7gramsSaturated fat0gramsSodium46mg(2% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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