Garlic powder is generally considered keto friendly. Here’s a quick rundown of the key points:
Macronutrients in garlic powder
One tablespoon (8g) of garlic powder contains:
| Calories | 20 |
|---|---|
| Fat | 0g |
| Carbs | 4g |
| Fiber | 1g |
| Net carbs | 3g |
| Protein | 1g |
As you can see, garlic powder is very low in net carbs, with only 3g per serving. This makes it easy to fit into a keto diet.
It provides minimal calories and carbs
With only 20 calories and 3g net carbs per serving, garlic powder is an ideal low-calorie, low-carb way to add flavor to your keto meals. Using garlic powder instead of fresh garlic is an easy swap to cut some carbs and calories without sacrificing taste.
It contains no sugar
Fresh garlic contains about 1g of natural sugar per clove. Dehydrating garlic into a powder form removes the sugar, leaving you with just fiber and no added sweeteners. This makes garlic powder a sugar-free, keto-friendly seasoning.
It won’t knock you out of ketosis
To stay in ketosis on a keto diet, carb intake is usually limited to 20-50g net carbs per day. With just 3g net carbs per serving, garlic powder can easily be incorporated without exceeding your daily carb limit. A little goes a long way!
Health benefits of garlic on keto
Using garlic powder allows you to reap some of garlic’s health benefits on a keto diet, including:
- Immune-boosting effects
- Anti-inflammatory properties
- Antioxidant activity
- May benefit heart health
So while fresh garlic would provide more benefits, garlic powder still packs some nutritional value in a low-carb form.
Tips for using garlic powder on keto
Here are some tips for incorporating garlic powder into your keto diet:
- Use it in savory fat-based sauces and dressings.
- Season proteins like beef, chicken, pork, and fish.
- Add to veggie dishes like roasted broccoli, green beans, etc.
- Mix into egg scrambles, frittatas, and omelets.
- Stir into soups, chilis, and stews.
- Combine with herbs and spices for meat rubs.
- Sprinkle over nuts for a quick snack.
Watch your portions
While garlic powder is low-carb, it’s still easy to overdo it. Stick to 1-2 teaspoons per recipe to keep carbs minimal. Avoid heaping spoonfuls.
Should you avoid garlic on keto?
Overall, garlic powder is fine for most people on the keto diet. The only exceptions would be:
- If you have a garlic allergy or sensitivity.
- If you have digestive issues like IBS that are triggered by garlic.
- If you are following a strict, short-term therapeutic keto diet for conditions like epilepsy.
In these cases, you may need to avoid garlic completely or discuss with your healthcare provider.
Conclusion
Garlic powder can be part of a healthy low-carb lifestyle. With barely any net carbs or calories per serving, it’s an ideal way add big flavor without the added carbs. Just be mindful of portions. As with any spice, garlic powder is best used judiciously to enhance flavors in your keto cooking.
