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Is Menteng Keto-Friendly?

Menteng on a kitchen counter

Embarking on a keto journey brings with it a multitude of questions, especially when it comes to the carb content of your favorite foods.

One such question we often encounter is, "Is Menteng Keto-Friendly?" The simple answer is, not really.

But that doesn't mean your journey needs to be any less flavorful or exciting.

In this exploration of Menteng's compatibility with a keto diet, we delve into its carbohydrate content, health implications, practical tips to avoid it, and even discover some delicious, keto-compatible alternatives.

While Menteng may not fit the bill, you'll find that there's so much more to a keto diet than just what you 'can't' eat.

Let's demystify the world of keto, one food item at a time, starting with Menteng.


  • While Menteng is a popular food item, it's not ideal for a keto diet due to its high net carb content.
  • Despite its culinary appeal, Menteng can potentially disrupt ketosis, making it challenging to maintain a strict keto diet.
  • But don't despair! There are plenty of delicious, keto-friendly alternatives to Menteng.

Is Menteng Keto-Friendly?

Let's cut straight to the chase. Based on the carbohydrate content, Menteng does not fit neatly into the keto framework. One of the primary factors in determining if a food is keto-friendly is its macronutrient composition - specifically, its carbohydrate content. Remember, a typical keto diet limits daily carbohydrate intake to 20-50 grams in order to induce a metabolic state known as ketosis, where your body is burning fats, rather than carbohydrates, for energy.

Now, let's talk numbers. A serving size of Menteng (100g) contains a substantial 14.04g of net carbohydrates. Net carbs, for a little refresher, are calculated by subtracting fiber and sugar alcohols from the total carbohydrate content. Given that this amount takes up a hefty chunk of the daily carb limit on a keto diet, Menteng can be a quick way to max out your carb intake for the day, potentially disrupting the delicate metabolic balance necessary to maintain ketosis.

Can Menteng be Incorporated into a Strict Keto Diet?

Incorporating Menteng into a strict keto diet poses a significant challenge, mainly due to its high net carb count. As mentioned earlier, consuming 100g of Menteng will give you a whopping 14.04g of net carbs. Given that a strict keto diet usually caps carb intake at 20-50g per day, you can see how quickly Menteng could take up a lion's share of your available carbs. This could potentially knock you out of the golden state of ketosis, where your body is primed to burn fat for energy.

So, does this mean you need to permanently erase Menteng from your dietary vocabulary? Not necessarily. It's all about balance and moderation. If you're really craving Menteng, you could potentially squeeze it into your diet by keeping a precise track of your carb intake for the rest of the day. There are numerous tools and apps available that can assist with this, making it easier to monitor your daily nutrition.

Delving into the Carbohydrate Content of Menteng

Understanding the carbohydrate content of the foods we eat is crucial, especially when following a strict dietary regimen like a keto diet. Let's delve into the carbohydrate content of Menteng and see why it poses a challenge when it comes to maintaining ketosis.

Menteng packs a substantial 14.04g of net carbs per 100g serving. But what does that mean exactly? To understand this, we need to revisit the concept of net carbs. Net carbs are essentially the digestible carbohydrates that your body can use for energy. They are calculated by subtracting fiber and sugar alcohols from the total carbohydrates, as these are not absorbed by the body.

When you're following a keto diet, your primary focus is to maintain a state of ketosis. This means your body is burning fat for energy, which is achieved by drastically reducing carb intake and increasing fat consumption. Therefore, keeping an eye on net carbs is crucial for staying in this metabolic state.

To put it into perspective, let's consider an example. Say you decided to have 200g of Menteng as a part of your meal. Given that 100g of Menteng contains 14.04g net carbs, a 200g serving would double that amount, leading to a total of 28.08g net carbs. Now, if you're following a strict ketogenic diet with a net carb limit of 20g per day, you can see how this single serving of Menteng would exceed your daily net carb allowance.

Nutritional Snapshot of Menteng

Menteng presents a diverse nutritional profile, even in just a 100-gram sample.

Firstly, let's mention the carbohydrate content. With 14.04 grams of net carbs and 15.14 grams of total carbs, Menteng proves itself to be an energy source. The fiber content, albeit modest at 1.1 grams, contributes to a balanced diet, aiding digestive health.

Fats and proteins are present in smaller amounts, with a total fat content of 0.1 grams and 1.31 grams of protein. While not significant, they are essential building blocks for the body’s tissues and cells.

Speaking of micronutrients, Menteng is abundantly blessed with Vitamin C, offering 84.0mg per 100g, a vital antioxidant that supports immune function and skin health. Potassium, a mineral crucial for heart health, is also present in a reasonable quantity of 266.0mg.

The mineral profile is further enriched with trace amounts of magnesium, copper, iron, phosphorus, and zinc, all of which play crucial roles in various metabolic processes of the body. Notably, Menteng also contains a mix of essential amino acids including leucine, lysine, phenylalanine and valine.

Lastly, the water content is impressive at 82.75 grams. This hydration factor makes Menteng a refreshing choice, especially in the warmer seasons.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.04g
Carbohydrate, by difference 15.14g
Fiber, total dietary 1.1g
Total fats 0.1g
Protein 1.31g
Potassium, K 266.0mg
Magnesium, Mg 10.0mg
Calcium, Ca 1.0mg
Vitamin C, total ascorbic acid 84.0mg
Copper, Cu 0.17mg
Iron, Fe 0.13mg
Phosphorus, P 21.0mg
Zinc, Zn 0.05mg
Manganese, Mn 0.05mg
Thiamin 0.03mg
Riboflavin 0.14mg
Niacin 0.3mg
Calories 60.0kcal
Water 82.75g
Threonine 0.03g
Isoleucine 0.03g
Leucine 0.05g
Lysine 0.05g
Methionine 0.01g
Phenylalanine 0.03g
Tyrosine 0.02g
Valine 0.06g
Arginine 0.04g
Histidine 0.01g
Alanine 0.16g
Aspartic acid 0.13g
Glutamic acid 0.21g
Glycine 0.04g
Proline 0.04g
Serine 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Menteng' was not found in FoodData Central, so nutritional data for 'Longans, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Menteng on a Keto Diet

When it comes to a keto diet, the introduction of Menteng into your meal plan can create some challenges, primarily due to the disruption of ketosis. As we've mentioned, ketosis is a metabolic state where your body uses fat as its primary energy source, instead of carbohydrates. The high net carb content of Menteng can easily push your daily carbohydrate intake over the edge, making it more difficult to maintain this desired state of fat-burning ketosis.

But it's not all doom and gloom. While Menteng might not be a star player in the keto diet, it may have some redeeming qualities in terms of overall health and wellness. Unfortunately, at the moment, my current knowledge database does not provide specific information about the health benefits or nutrient profile of Menteng. However, as with any food item, it's possible that Menteng might possess some nutritional components that contribute to a well-rounded diet.

Avoiding Menteng in Your Keto Meal Plan

Let's be honest, avoiding certain foods can be a tough task, especially when they're as tempting as Menteng. But remember, a successful keto diet is all about maintaining low-carb, high fat intake. So, how can we navigate around the Menteng-shaped obstacle in our keto journey?

  1. Know Your Food: The first step is always awareness. Recognize the dishes that might contain Menteng. If you're dining out or picking up a prepared meal, don't hesitate to ask about the ingredients.
  2. Be Mindful of Portions: If you find yourself in a situation where avoiding Menteng is impossible, be mindful of your portion sizes. Remember, it's the net carb content that can disrupt your ketosis, so keeping your portion small could help mitigate the impact.
  3. Find Keto-Friendly Substitutions: If you're cooking at home, experiment with keto-friendly substitutions. There are plenty of low-carb options available that can give you a similar satisfaction without the high carb count.
  4. Learn to Manage Cravings: Cravings can be powerful, but they're not the boss of you. If you find yourself yearning for Menteng, try to divert your attention with a low-carb snack, a glass of water, or even a quick physical activity.
  5. Stay Resilient: Last but not least, remember that maintaining a keto diet is a journey. There might be a few bumps along the road, but don't let that discourage you. Every meal is a new opportunity to make keto-friendly choices.

Keto-Compatible Alternatives for Menteng

Even though Menteng might not fit comfortably within the confines of a keto diet due to its high net carb count, don't worry! There are plenty of low-carb, keto-friendly alternatives that can give you a similar satisfaction without disrupting your ketosis. Let's delve into some of these scrumptious substitutes:

  1. Cauliflower: This versatile veggie has been a keto champion for its low net carb content and its ability to mimic higher carb foods. For instance, you can create a satisfying low-carb "cauliflower rice", which can be a great substitute for a dish where you'd typically use Menteng. A 100g serving of cauliflower contains about 3g net carbs, a significant decrease from Menteng's 14.04g.
  2. Zucchini: Another versatile low-carb vegetable, zucchini can be spiralized into "zoodles" or used in a variety of dishes as a Menteng substitute. At just 2.11g net carbs per 100g serving, it offers a significantly lower carb count.
  3. Almond Flour: For recipes that would typically require Menteng in a milled or ground form, almond flour can be an excellent substitute. It has a net carb content of approximately 2g per 28g, making it a favorable option for low-carb baking or cooking.

Concluding Thoughts on Menteng and Keto

Navigating through the world of dieting, particularly the keto diet, can be a challenging task, especially when it comes to incorporating or eliminating certain foods. In the case of Menteng, we've learned that its high net carb content makes it a less-than-ideal choice for those aiming to maintain a state of ketosis. While Menteng might have its own culinary appeal, its ability to quickly use up your daily carb allowance, thereby potentially disrupting ketosis, means it's best avoided on a strict keto diet.

However, remember that every cloud has a silver lining. While Menteng might not be compatible with a strict keto diet, it opens up the opportunity to explore a myriad of low-carb, keto-friendly alternatives. From versatile vegetables like cauliflower and zucchini to low-carb baking essentials like almond flour, the world of keto-compatible foods is wide, exciting, and delicious.

Further, one important aspect to consider is individual reaction to different foods. While we have discussed the general implications of Menteng, everyone's body is unique, and responses can vary. Therefore, it's always a good idea to monitor your own body's response to different foods and adjust your diet accordingly.

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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

While it's true that portion control can help you manage your carb intake, even small servings of Menteng may quickly use up your daily carb allowance due to its high net carb content.

Currently, there are no known variants of Menteng that are significantly lower in net carbs. It's always best to check the nutritional information of any food item before incorporating it into your keto diet.