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Is Qilan Keto-Friendly?

The journey into the realm of ketogenic diets often brings up the question, 'Is Qilan Keto-Friendly?' With an impressively low net carb content and various potential health benefits, Qilan proves itself to be an excellent companion for those on a keto journey.

From understanding its carbohydrate profile to exploring ways to incorporate it into your meal plan, we'll delve deep into this unique food item's place in a strict keto regimen.

So whether you're a long-time keto dieter or just starting out, you'll find this exploration into Qilan's keto compatibility both enlightening and appetizing.


  • Yes, Qilan is keto-friendly with only 0.15g of net carbs per 100g, but there's much more to explore.
  • Qilan offers numerous potential health benefits, including fiber content for digestive health.
  • Get inspired to incorporate Qilan in your keto meal plan through salads, soups, and even pesto!

Is Qilan Keto-Friendly?

Let's get straight to the heart of the matter. Is Qilan keto-friendly? The answer is, unequivocally, yes!

Our determination of Qilan's keto-friendliness primarily rests on its impressive macro-nutrient composition, specifically its carbohydrate content. To be considered keto-friendly, a food must fit within the tight carb limits of the ketogenic diet, which often restrict carb intake to a maximum of 20-50 grams per day.

Here's where Qilan truly shines! It has an impressively low carbohydrate content, with only 0.15g of net carbs per 100 grams. This is significantly lower than many other foods, making it an ideal choice for those adhering to the ketogenic diet.

The term 'net carbs' refers to the total carbs minus fiber content. Fiber is a form of carbohydrate that your body doesn't digest, and it doesn't affect your blood sugar levels. Therefore, a low value of net carbs, like in Qilan, means you're getting a food that's low in digestible carbs.

Can Qilan be Incorporated into a Strict Keto Diet?

When it comes to a strict keto diet, every gram of carbohydrate counts. With the goal being to limit daily carb intake to a maximum of 20-50 grams, even a slight miscalculation can potentially disrupt the state of ketosis. So, where does Qilan fit in this scenario?

Given its remarkably low carbohydrate content of 0.15g net carbs per 100 grams, Qilan stands out as an excellent choice. This will allow you to incorporate it into your strict keto diet with minimal impact on your overall daily carb limit. But remember, although Qilan may be low in carbs, it's still essential to maintain a balance with other dietary components like healthy fats and proteins, which are equally important in a ketogenic diet.

One efficient way to ensure this balance is to use a food tracking tool or app. These tools allow you to log in your daily intake of foods and beverages, helping you maintain a thorough record of your carb intake. By including Qilan in your tracked foods, you can monitor its impact and easily accommodate it into your diet without breaking ketosis.

Delving into the Carbohydrate Content of Qilan

To truly appreciate Qilan's suitability for a ketogenic diet, it's essential to delve deep into its carbohydrate content. As we've mentioned before, Qilan boasts a low carbohydrate content, specifically 0.15g of net carbs per 100 grams. But what exactly does this mean, and why is it so important for someone following a keto diet?

In the world of ketogenic diets, it's not just about the total carbohydrates a food contains, but rather the 'net' carbs, which is what our body actually absorbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. This is crucial because fiber, unlike other carbohydrates, is not digested by the body, meaning it doesn't raise blood sugar or insulin levels, and hence, doesn't interfere with ketosis.

For example, if you were to enjoy a 200g serving of Qilan, this would only contribute a mere 0.3g to your daily net carb intake, an amount that is significantly lower compared to many other foods. To give a bit more perspective, a medium-sized apple can contain over 20g of net carbs, almost 70 times the amount in a similar serving of Qilan!

Nutritional Snapshot of Qilan

The nutritional breakdown of Qilan, based on a 100g sample, reveals a vibrant spectrum of macro and micronutrients. Predominantly composed of water (99.84g), Qilan is a hydration-rich food, with only a minimal amount of carbohydrates (0.15g) and a negligible calorie count (1.0kcal) per 100g.

The mineral content presents an interesting array: its sodium (3.0mg) and potassium (12.0mg) content helps balance body fluids, while the presence of calcium (1.0mg), magnesium (1.0mg), phosphorus (1.0mg), and zinc (0.01mg) contribute to bone health and metabolic functions.

Uniquely, Qilan houses both caffeine (16.0mg) and theobromine (2.0mg), alkaloids that can promote mental alertness and mood elevation. The addition of niacin (0.06mg), a form of vitamin B3, aids in the production of energy from consumed food.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 0.15g
Sodium, Na 3.0mg
Potassium, K 12.0mg
Magnesium, Mg 1.0mg
Calcium, Ca 1.0mg
Phosphorus, P 1.0mg
Zinc, Zn 0.01mg
Caffeine 16.0mg
Theobromine 2.0mg
Niacin 0.06mg
Calories 1.0kcal
Water 99.84g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Qilan' was not found in FoodData Central, so nutritional data for 'Tea, hot, leaf, oolong' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Qilan on a Keto Diet

Beyond its low carbohydrate content, Qilan carries a range of potential health benefits that can complement the advantages of a ketogenic diet.

One of the primary benefits of Qilan is its fiber content. While fiber is subtracted when calculating net carbs, it plays a crucial role in supporting digestive health. Fiber can help promote a healthy gut, enhance satiety, and support regular bowel movements - all essential factors for overall wellbeing.

Moreover, the consumption of Qilan may contribute to maintaining balanced blood sugar levels. Since it doesn't have a significant impact on blood glucose due to its low net carb content, it can be an excellent choice for those looking to manage their blood sugar levels, a benefit that aligns perfectly with the objectives of a ketogenic diet.

Lastly, like many natural foods, Qilan may also be a source of various micronutrients. While the exact nutrient profile can vary, it's possible that it could contribute to your intake of essential vitamins and minerals, further enhancing your overall diet quality.

Incorporating Qilan into Your Keto Meal Plan

Incorporating Qilan into your keto meal plan can be a delightful way to add variety and flavor, while staying within your carb limits. Here are a few practical ways to make Qilan a regular part of your ketogenic lifestyle:

  1. Qilan Salad: A salad is a versatile dish where you can mix and match ingredients to your liking. Add Qilan to your favorite assortment of leafy greens, along with a high-fat dressing, like one based on avocado or olive oil. The result is a tasty, keto-friendly salad that bursts with flavor.
  2. Qilan Stir-fry: A stir-fry is another excellent way to incorporate Qilan into your meal plan. Sauté Qilan with other low-carb vegetables in coconut oil or butter and add some grilled chicken or tofu for a protein boost.
  3. Qilan Soup: For those colder days, a hearty soup can be a comforting choice. Simmer Qilan in a bone broth along with other keto-friendly veggies and spices for a warming and nourishing meal.

Keto-Compatible Alternatives for Qilan

While Qilan holds a proud spot in the ketogenic community due to its low net carb content, it's always good to have a range of options to keep your meal plan diverse and exciting. Here are a few keto-compatible alternatives you can consider:

  1. Kale: Kale is a popular choice among low-carb dieters. It has 3g of net carbs per 100g serving, slightly higher than Qilan, but still very much keto-friendly. Kale works great in salads, stews, or even as crispy kale chips.
  2. Spinach: Another leafy green that's low in carbs is spinach. With only 1.4g of net carbs per 100g, it's a worthy alternative to Qilan. You can use it in salads, sauté it as a side dish, or blend it into a green smoothie.
  3. Broccoli: Broccoli is another versatile option, boasting 4.04g of net carbs per 100g. It can be steamed, roasted, or added to a stir-fry or casserole for a tasty low-carb meal.
  4. Zucchini: With approximately 2.11g of net carbs per 100g, zucchini is a superb low-carb vegetable that you can use in a multitude of ways. From zoodles (zucchini noodles) as a pasta substitute to zucchini boats filled with other keto-friendly ingredients, the possibilities are endless.

Concluding Thoughts on Qilan and Keto

Our exploration into Qilan's compatibility with the ketogenic diet has unveiled some compelling insights. This unique food item, with its impressively low net carb content of 0.15g per 100 grams, is undoubtedly a fitting contender for inclusion in a strict keto regimen.

Beyond its low-carb nature, Qilan's potential health benefits add another layer of value. Its fiber content contributes to digestive health, and its minimal impact on blood glucose levels aligns with the objectives of a ketogenic diet. Additionally, it may potentially be a source of essential vitamins and minerals, enhancing your overall dietary quality.

As we've seen, incorporating Qilan into a keto meal plan can be as simple and delicious as adding it to salads, stir-fries, or soups. The beauty of a versatile food item like Qilan is that it invites creativity and variety into your meal plan.

One new idea to consider could be using Qilan as a base for a keto-friendly pesto. Blending it with olive oil, garlic, pine nuts, and a hard cheese like Parmesan could result in a flavorful sauce perfect for zoodles or other low-carb dishes.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Qilan is low in carbs with only 0.15g of net carbs per 100g, making it an excellent choice for a ketogenic lifestyle.

While the exact nutritional profile can vary, Qilan may potentially offer a range of essential vitamins and minerals. However, it's always best to check the specific nutritional information on your product's packaging.