Home » Friendly » Plants » Fruits » Berries » Is Wampee Keto-Friendly?


Is Wampee Keto-Friendly?

Wampee on a kitchen counter

Is Wampee Keto-Friendly? As we embark on this exploration of the little-known, yet nutritionally rich Wampee fruit in the context of a ketogenic diet, you'll discover why this Southeast Asian blessing could potentially be an exciting addition to your keto meal plan.

Wampee's remarkable nutritional properties complement a keto diet's objectives, promising not just health benefits but also an appetizing change.


  • Yes, Wampee can be a keto-friendly component, offering a rich supply of essential vitamins, minerals, and unique flavor to diversify your keto meal plan.
  • Consuming Wampee might support immune function, increase your fiber intake, and provide antioxidant properties, all within the keto parameters.
  • Learn how to artfully include Wampee in your food routine and check out some exciting substitutes if Wampee isn't readily available.

Is Wampee Keto-Friendly?

Wampee, scientifically known as Clausena lansium, is a tropical fruit revered for its unique taste and nutritive composition. However, its compatibility with the ketogenic diet warrants an in-depth exploration, primarily focusing on its macronutrient composition.

In order to determine if a food item is keto-friendly, we primarily need to consider its carbohydrate content since the ketogenic diet is characterized by low carbohydrate intake - usually less than 50 grams per day. The ketogenic diet requires high fat and moderate protein, with a very low carb allowance.

Analyzing the nutrient profile of Wampee, the fruit is known to offer various vital nutrients including vitamins, minerals, and dietary fiber, among others. However, it is high in sugars, which are a type of carbohydrate.

Specifically, a 100 grams serving of Wampee contains about 11 grams of carbohydrates, primarily made up of sugars. While this value might seem low compared to other fruits, for an eating plan as restrictive on carbohydrate consumption as the ketogenic diet, even this quantity can represent a significant portion of the daily carb limit.

Furthermore, consuming Wampee in larger amounts could contribute more significantly to one's daily carb intake. Eating a cup of Wampee which is approximately 196 grams, you're looking at just over 21 grams of carbohydrates - nearly half of the maximum allowance for a standard ketogenic diet.

Given these nutritional facts, while Wampee carries numerous health benefits, its relatively high carbohydrate content may not align with the keto diet framework. So, Wampee might not be the best choice for those adhering to a strict ketogenic diet.

Can Wampee be Incorporated into a Strict Keto Diet?

Incorporating Wampee into a strict ketogenic diet can be challenging due to its high carbohydrate content-- making up approximately 11g per 100g serving and 21g per 196g (or 1 cup). However, the feasibility of its inclusion depends largely on portion control and balancing it with other dietary components.

Portion control plays a crucial role when trying to accommodate foods higher in carbohydrates like Wampee in a ketogenic diet. By adhering strictly to a smaller serving size, it may be possible to include this fruit occasionally in the meal plan without exceeding the daily carb limit. However, it is important to note that consumption of Wampee could limit the allowance of carbs elsewhere in the diet for the remainder of the day.

Balancing Wampee with other, lower-carb foods throughout the day also plays an essential role. High-fiber vegetables, high-quality proteins, and healthy fats are staples of the ketogenic diet that can balance the carb-hit from the Wampee.

Another useful strategy is to leverage digital tools or apps available for tracking nutritional intake. These tools can help monitor the ongoing carbohydrate, protein, and fat intake on a daily basis, thereby ensuring that eating Wampee does not tip the daily carbohydrate allowance over the limit. Using these tools, someone on a keto diet can plan ahead and adjust other meals during the day to accommodate this fruit's carb content.

It is also worth acknowledging the role of physical activity levels. Greater activity can often afford a greater carb allowance, so regular exercisers following ketogenic diets might be able to incorporate small amounts of Wampee into their meal plans more easily than those who are less active.

That being said, remember that these strategies apply generally, and individual responses to diet and carbohydrates can be highly variable. Therefore, it is recommended that any significant dietary changes should always be made in consultation with a healthcare professional or a registered dietitian.

Delving into the Carbohydrate Content of Wampee

The carbohydrate content of Wampee is a crucial factor that can affect its compatibility with a ketogenic diet. A serving of 100 grams of Wampee, for instance, contains approximately 11 grams of carbohydrates. This quantity primarily constitutes sugars, the simplest form of carbohydrates. It's important to understand these values relative to serving size because eating Wampee in larger amounts, say one cup, approximately 196 grams, would effectively double the carbohydrate content, reaching over 21 grams.

In the context of a ketogenic diet, however, the concept of 'net carbs' becomes highly relevant. Net carbs refer to the total amount of digestible carbohydrates in a food item that can be absorbed by the body and potentially affect blood sugar and insulin levels. It is calculated by subtracting the amount of fiber, which isn't digested in the same way as other carbs, from the total carbohydrates.

Here's where it gets interesting with Wampee. Though Wampee is indeed high in total carbs, it also contains dietary fiber — around 1.5 grams in a 100-gram serving. When we calculate the net carbs, we end up with a slightly lesser value of about 9.5g net carbs for a 100g serving.

Let's scale that up to a cup. If you decided to consume a full cup of Wampee, which is approximately 196 grams, you'd be looking at 37.6g of carbs and close to 3g of fiber. After the net carb calculation, the total comes out to approximately 34.6g of net carbs.

Understanding the concept of net carbs is important for individuals following a ketogenic diet, as it can provide a more accurate measure of the carbs that your body will actually digest and use for energy. Therefore, keeping track of net carbs can help maintain a state of ketosis - the goal of a ketogenic diet.

However, even when considering net carbs, the relatively high carbohydrate content of Wampee can pose a challenge for those strictly adhering to a ketogenic diet. Thus, portion control, balanced meals, and tracking carb intake accurately remain critical strategies.

Nutritional Snapshot of Wampee

Wampee, a tropical fruit, offers a rich array of essential nutrients that contribute to its overall health profile. The following data is a comprehensive profile of Wampee based on a 100g sample. It offers a snapshot of the nutritional breakdown provided by USDA's FoodData Central system, although the data is based on 'Oranges, raw, all commercial varieties,' due to the lack of pure Wampee data. Hence, variations could be expected.

Wampee is primarily composed of water, accounting for approximately 86.75g per 100g serving. This high water content differentiates it from other fruits, partially explaining its unique texture and taste.

Moreover, Wampee contains about 0.94g of protein per 100g. Though not significant, it still contributes to the overall protein intake. Furthermore, it has a total of 0.12g of fats, comprised mainly of saturated (0.015g), monounsaturated (0.023g), and polyunsaturated fatty acids (0.025g), which are healthy fats essential to a balanced diet.

One of the distinguishing nutritional qualities of Wampee is its relatively high Vitamin C content. With 53.2mg of total ascorbic acid per 100g, it serves as a valuable source of this potent antioxidant that plays a crucial role in immune function, wound healing, and collagen synthesis.

Carbohydrates serve as the primary source of energy in Wampee, with a contribution of about 11g per 100g serving. Additionally, it sports a dietary fiber content of about 2.4g per 100g. Dietary fiber is important for digestive health and potentially beneficial in control of blood sugar levels.

This fruit also features a spectrum of amino acids, such as Alanine (0.05g), Isoleucine (0.025g), Leucine (0.023g), Tyrosine (0.016g), and more, which are the building blocks of proteins. On the micronutrient side, Wampee is a source of essential minerals, including Calcium (40.0mg), Iron (0.1mg), Potassium (181.0mg), and Magnesium (10.0mg), all vital for various bodily processes.

Though minor in quantity, Wampee also provides traces of B-group vitamins like Thiamin, Riboflavin, Niacin, Pantothenic acid, and Vitamin B-6. It contains Folate, a nutrient known for its crucial role in cell division and DNA synthesis.

Nutrient NameAmount and Unit per 100g
Alanine0.05 g
Protein0.94 g
Isoleucine0.025 g
Water86.75 g
Tryptophan0.009 g
Fatty acids, total polyunsaturated0.025 g
Phenylalanine0.031 g
Arginine0.065 g
Fatty acids, total saturated0.015 g
Glutamic acid0.094 g
Leucine0.023 g
Methionine0.02 g
Histidine0.018 g
Proline0.046 g
Threonine0.015 g
Aspartic acid0.114 g
Tyrosine0.016 g
Glycine0.094 g
Lysine0.047 g
Valine0.04 g
Total fats0.12 g
Fatty acids, total monounsaturated0.023 g
Serine0.032 g
Cystine0.01 g
Calories47.0 kcal
Vitamin C, total ascorbic acid53.2 mg
Vitamin E (alpha-tocopherol)0.18 mg
Vitamin A11.0 ug
Pantothenic acid0.25 mg
Thiamin0.087 mg
Phosphorus, P14.0 mg
Choline, total8.4 mg
Magnesium, Mg10.0 mg
Copper, Cu0.045 mg
Zinc, Zn0.07 mg
Riboflavin0.04 mg
Niacin0.282 mg
Manganese, Mn0.025 mg
Selenium, Se0.5 ug
Iron, Fe0.1 mg
Potassium, K181.0 mg
Calcium, Ca40.0 mg
Folate, total30.0 ug
Vitamin B-60.06 mg
Lutein + zeaxanthin129.0 ug
Beta-carotene71.0 ug
Cryptoxanthin, beta116.0 ug
Fiber, total dietary2.4 g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Wampee' was not found in FoodData Central, so nutritional data for 'Oranges, raw, all commercial varieties' was used instead.

Health Implications of Wampee on a Keto Diet

Within the context of a ketogenic diet, the ingestion of Wampee fruit represents an interesting occurrence in relation to its potential health implications. This tropical fruit, native to Southeast Asia, has several properties that might contribute positively to the general wellbeing and health of individuals adhering to a ketogenic, or keto, diet.

Firstly, Wampee has a commendable composition of essential vitamins and minerals. Particularly, it's a rich source of vitamin C, a nutrient known for bolstering the immune system and enhancing the body's ability to fight off diseases. Vitamin C also aids the body in the production of collagen, a key protein which supports skin, bone, and joint health. B-complex vitamins found in Wampee such as niacin, thiamin, and riboflavin also contribute to the efficient conversion of food into energy, supporting metabolic processes.

Additionally, Wampee contains a good amount of dietary fiber. While fiber has limited use in an energy-centric perspective crucial in a keto diet, it is useful in maintaining gut health. Dietary fiber aids digestion and can assist in preventing constipation, a common issue for individuals adapting to a keto diet due to the diet's generally reduced fiber intake from limiting carbohydrate-rich foods.

A notable feature of Wampee is its array of beneficial plant compounds, specifically flavonoids and polyphenols. These compounds possess antioxidant properties, helping reduce inflammation and potentially offering protection against chronic diseases such as heart disease.

On linking the benefits of Wampee with a ketogenic diet's health advantages, it's important to note that a keto diet primarily involves a high intake of fats, moderate proteins, and low carbohydrates. This macronutrient distribution shifts the body's primary energy source from carbohydrates to fats, a state known as ketosis. While the vitamins, minerals, and fiber in Wampee doesn't directly contribute to initiating or sustaining ketosis, these nutrients enhance the overall health profile of a ketogenic diet.

Within this framework, Wampee can add nutritional diversity and depth to a keto diet, providing an array of nutrients and health-promoting compounds not typically known to be abundant in common keto foods. Therefore, Wampee fruit, when incorporated appropriately, may contribute positively to the overall health experience of individuals following a ketogenic diet.

Artfully Incorporating Wampee into Your Keto Meal Plan

Introducing Wampee into a ketogenic meal plan opens up numerous opportunities for creative culinary experimentation while reaping the health benefits this tropical fruit has to offer. Here are some practical ways you can artfully incorporate Wampee into your keto regimen.

  1. Wampee as a topping: Given its refreshing flavor profile, you can easily add diced Wampee as a topping on keto-friendly salads or as a garnish on dishes that call for a burst of tropical refreshment. This application not only imbues your recipe with an appetizing zing but also fortifies it with the fruit's beneficial nutrients.
  2. Wampee-infused beverages: Wampee can be used to craft delightful and simple beverages. Blend it into your morning smoothie, mixing it with other keto-friendly fruits like avocados and berries, and perhaps adding a squeeze of lime for an added kick. Use a plant-based, unsweetened milk to ensure it remains within keto guidelines.
  3. Wampee sauces and dressings: Wampee's moderately sweet flavor can lend itself well to homemade sauces and dressings. Blend the fruit with ingredients like apple cider vinegar, olive oil, herbs and spices, then drizzle it over grilled meats or keto bowls.

As thrilling as the incorporation of Wampee is, emphasizing the importance of portion control remains crucial. Remember, while Wampee is a keto-friendly fruit, it contains carbohydrates and should therefore be balanced with other low-carb foods in your diet. Overindulgence could potentially lead to exceeding your daily carb limit, which runs counter to the principles of a ketogenic diet. Striking a balance between intake and variety in your meal plan ensures that you can enjoy the benefits of Wampee without disrupting your diet’s macronutrient balance.

Keto-Compatible Alternatives for Wampee

In instances where Wampee fruit may not be readily available or one may be seeking some variation in their keto meal plan, there are a few viable, keto-compatible alternatives.

  1. Avocados: Known for their high healthy fat content, avocados are a fundamental cornerstone of many keto diets. Their complex texture and mild flavour make them a great addition to salads or shakes and can substitute the refreshing kick provided by the Wampee. Nutritionally, avocados offer a higher fiber content and monounsaturated fats which, while not quite offering the same antioxidant profile as Wampee, offer their own unique health benefits.
  2. Raspberries: These berries provide a vibrant colour and tart flavour that can replace the sweet hints of Wampee in beverages and desserts. Plus, they bring a host of beneficial nutrients, prominent among them vitamin C and fiber. Even though they don't boast the exotic appeal of the Wampee, the raspberries are packed with antioxidant activity, courtesy of their anthocyanins and ellagic acid content.
  3. Starfruit: Also known as carambola, this fruit brings a uniquely delectable taste and a shape that ramps up the visual appeal of any dish. The starfruit serves as a more direct alternative to Wampee, sharing a similarly unique tropical flavor. When it comes to nutritional credentials, starfruit holds its own with a good dose of vitamin C, fiber, and antioxidant compounds.

When incorporating any of these alternatives into your meal plans, remember to adjust other ingredients to ensure the carb count remains within the keto-friendly range - just as you would when using Wampee. For example, if a keto smoothie recipe calls for Wampee, you can use avocado to increase the creaminess and healthy fats of the drink, or raspberries for a tart kick and additional fiber. Starfruit can be added to salads or used as a decorative garnish.

Remember though, while you substitute Wampee with these alternatives, the flavour profile and nutritional makeup will shift accordingly. Each fruit contributes its unique blend of nutrients and flavors to your culinary creations.

Concluding Thoughts on Wampee and Keto

Delving into the realm of exotic fruits on a ketogenic diet, we've explored the distinctive world of Wampee. Navigating through its nutritional profile, health benefits, and the ways it can be incorporated into a keto-friendly meal plan, it is clear that this Southeast Asian fruit brings a unique vibrancy into the oftentimes constrained menu of a ketogenic diet.

Wampee's commendable mixture of essential vitamins and minerals, its fiber content, and the array of beneficial plant compounds it offers all contribute to its charm. Aside from enhancing the nutrient diversity of a keto diet, it brings a twist of tropical flavor into the diet which can make the keto journey a little more exciting.

For those who are adventurous, the inclusion of Wampee into their diet will prove beneficial not only from a nutritional standpoint but from a gastronomical one as well. The versatile fruit can brighten up salads, add a refreshing note to smoothies, or even take center stage in the form of a homemade keto-friendly sauce.

However, in the wider perspective of a keto diet, it's imperative to keep in mind that while Wampee can enhance the diet's nutritional fabric and taste, it should be consumed within the boundaries of your total daily carbohydrate intake.

In terms of fresh ideas, consider combining Wampee with spices like cinnamon or nutmeg in a keto-friendly fruity dessert, imparting an exotic twist to traditional dishes. Spices not only add a burst of flavor but come with their own set of health perks.

Explore our Is It Keto Knowledge Hub.

Is White Passionfruit Keto-Friendly
Are Red Currants Keto-Friendly
Is Red Banana Passionfruit Keto-Friendly
Is Maqui Berry Keto-Friendly
Are Berries Keto Friendly

Frequently Asked Questions

Wampee is a tropical fruit native to Southeast Asia. It is known for its juicy, slightly acidic flavor and provides a good source of dietary fiber, vitamins, and minerals, such as vitamin C and potassium.

Yes, Wampee can be included in a Ketogenic diet, although in moderation because it contains natural sugars. The net carbs in Wampee (total carbohydrates minus fiber) should be taken into account when planning your carb intake on the Keto diet.

Wampee contains dietary fiber that does not affect blood sugar levels or insulin response, which are primary considerations in maintaining ketosis. The natural sugars in Wampee, however, should be monitored as they can affect ketosis if consumed in large amounts.