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Is Lumpia Keto-Friendly?

Lumpia on a kitchen counter

'Is Lumpia Keto-Friendly?' — This question is a prominent one among Filipino cuisine lovers navigating the intricate pathways of a ketogenic diet.

Throughout this article, we've embarked on a detailed exploration of the carbohydrate content of Lumpia and why it may not be the best companion for keto diets.

Commencing with the concept of net carbs, this substantial narrative scrutinizes the nutritional aspects of Lumpia, investigates practical ways to refrain from including it in a ketogenic meal plan, and offers several creative, keto-compatible alternatives.

Let's revisit the highlights and reassess whether Lumpia has a place in our keto dietary journey.


  • Lumpia, while flavorful and packed with beneficial nutrients, is not keto-friendly due to its high carbohydrate content.
  • This traditional Filipino delicacy carries approximately 27.72g net carbs per 100g, which could knock your body out of the desired ketogenic state.
  • Alternatives such as using cabbage or lettuce for wraps, or trying 'Naked Lumpia,' can be excellent substitutes for keto dieters.

Is Lumpia Keto-Friendly?

Is Lumpia Keto-Friendly?" This is a question that has been lingering in our readers' minds, and it's paramount we address it meticulously for everyone's understanding. As expected, we're taking the direct approach here: No, Lumpia isn't typically keto-friendly. But why is that the case?

To understand why Lumpia doesn't align with the ketogenic lifestyle, we need to delve into its nutritional composition. Lumpia, while incredibly flavorful, is dense in carbohydrates - the very nutrient that we, as keto dieters, aim to minimize. As per the facts stated, Lumpia packs approximately 27.72 grams of net carbs per 100 grams. Why is this significant? Because from a keto perspective, this amount surpasses the typical daily carbohydrate limit we try to maintain, which generally falls between 20 to 50 grams.

For those of us in the keto community, carbs are the "nutritional enemy" as they halt the body's ketosis process, a state in which the body burns fat for energy instead of carbohydrates. Thus, when nutrient-loaded Lumpia enters the scene with its high carbohydrate content, keeping a state of ketosis becomes more challenging.

Most Lumpia recipes incorporate rice noodles, veggies, and meat, all wrapped in a thin pastry shell — the pastry shell and the noodles being the primary carb culprits. Despite having proteins and several other nutrients, these macro-nutrient ratios lean heavily towards carbohydrates, making Lumpia an unsuitable choice for those maintaining a strict ketogenic diet.

Can Lumpia be Incorporated into a Strict Keto Diet?

If we've piqued your curiosity thus far, you're probably now wondering, "Can Lumpia be somehow incorporated into a strict keto diet?" Well, in all honesty, the answer largely swings towards a 'No.' The overarching principle of the keto diet is a low carbohydrate intake, and Lumpia, unfortunately, does not fall within the acceptable limits of this principle due to its high net carb content.

Here's the main challenge: Lumpia contains approximately 27.72g of net carbs per 100g. If you compare this to the daily carb intake of 20-50g for keto dieters, you can see that even a small serving of Lumpia exhausts, if not exceeds, the carb limit. Consequently, regular consumption would inevitably disrupt the state of ketosis — the primary goal for us on a ketogenic lifestyle.

However, this does not mean achieving a balance between enjoying cultural delicacies like Lumpia and maintaining our keto diet is impossible. What's crucial is accountable consumption, which means informed choices based on accurate nutritional facts. We can take advantage of food logging or tracking apps which allow you to input what you've eaten and provide instant feedback on how it aligns with your nutrient goals.

Keep in mind that the purpose of these tracking tools is to help us remain in ketosis. In a diet where every carbohydrate counts, it becomes crucial to track our intake mindfully. So, while the odd bite of Lumpia may not derail a keto diet entirely, frequent or liberal servings would add up and soon tip the scales, making reaching or maintaining ketosis increasingly difficult.

Delving into the Carbohydrate Content of Lumpia

In this section, we delve more profoundly into the carbohydrate content of Lumpia, a key focus for those of us on a ketogenic diet. As mentioned earlier, Lumpia contains approximately 27.72g of net carbs per 100g. This information is vital, but let's explore it in depth for a clearer understanding.

In the world of nutrition and diet, a common term you'll often hear is 'net carbs.' But what does it signify? Net carbohydrates refer to the total amount of carbohydrates in a food product, minus the fiber content. This calculation matters because the body does not digest these fibers, thereby ruling them out in the body's ketosis process. In other words, we're mainly interested in the carbs that our bodies can digest and convert into glucose — that’s what affects our state of ketosis.

Coming back to Lumpia, let's visualize its carbohydrate content in terms of servings. If you grab a plate at a Filipino party, and decide to savor two servings of the delicious Lumpia, assuming each roll is about 50 grams, you'd already be consuming 27.72g of net carbs. This seemingly small indulgence consumes, if not exceeds, our daily carb allotment prescribed by a standard keto diet, challenging our maintenance of a fat-burning keto state.

Therefore, it becomes crucial for people like us on a ketogenic journey to be mindful of portion sizes and nutritional makeup when treating ourselves to Lumpia, or indeed, any food item.

Nutritional Snapshot of Lumpia

The Filipino delicacy, Lumpia, comes packed with an array of nutrients. A 100g sample serves up 270 calories and a complex nutritional profile.

On the macronutrient side, Lumpia contains 27.72g of Net Carbs and 30.02g of total Carbohydrates. It contains a substantial amount of dietary fiber (2.3g) contributing to digestive health. Total fats, at 14.14g, and Protein at 5.62g, make Lumpia a source of necessary fats and essential amino acids.

Lumpia's micronutrient composition is equally diverse. It provides Sodium (463.0mg) and Potassium (210.0mg), essential for fluid balance in the body. Present are other minerals: Magnesium (22.0mg), Calcium (47.0mg), Iron (1.86mg), among others.

Vitamins also make an appearance, with Vitamin A (46.0ug) known to support vision and immune health, and Vitamin C (6.3mg), an antioxidant, present. B-vitamins, including B-6, Thiamin, Riboflavin and Niacin contribute to energy metabolism and overall neurological function.

Rich in several types of fatty acids, lumpia provides both saturated and unsaturated fats which are integral to cell function. Beta-carotene and Lycopene provide antioxidant support, further enhancing the nutritional profile of this dish.

Nutrient NameAmount and Unit per 100g
Net Carbs 27.72g
Carbohydrate, by difference 30.02g
Fiber, total dietary 2.3g
Total fats 14.14g
Protein 5.62g
Sodium, Na 463.0mg
Potassium, K 210.0mg
Magnesium, Mg 22.0mg
Calcium, Ca 47.0mg
Vitamin A 46.0ug
Vitamin B-6 0.09mg
Vitamin C, total ascorbic acid 6.3mg
Vitamin E (alpha-tocopherol) 1.93mg
Vitamin K1 45.5ug
Copper, Cu 0.09mg
Iron, Fe 1.86mg
Phosphorus, P 68.0mg
Selenium, Se 10.5ug
Zinc, Zn 0.43mg
Beta-carotene 467.0ug
Lycopene 9.0ug
Lutein + zeaxanthin 141.0ug
Thiamin 0.26mg
Riboflavin 0.23mg
Niacin 2.38mg
Folate, total 67.0ug
Choline, total 13.9mg
Folic acid 5.0ug
Calories 270.0kcal
Water 48.38g
Fatty acids, total saturated 2.11g
Fatty acids, total monounsaturated 4.76g
Fatty acids, total polyunsaturated 6.26g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Lumpia' was not found in FoodData Central, so nutritional data for 'Egg roll, meatless' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Lumpia on a Keto Diet

The implications of incorporating Lumpia into a keto diet are significant and worth considering. While Lumpia is hearty and rich in flavors, its high carbohydrate content poses a challenge for us ketogenic dieters as it could disrupt ketosis - the metabolic state where our bodies opt to burn fat for energy due to a lack of carbohydrates.

For our bodies to efficiently switch to fat as the primary energy source and enter ketosis, we need to keep our carbohydrate intake within strict limits. Links to energy levels, hunger signals, and overall function exist in maintaining this state. Consuming Lumpia, with its 27.72g of net carbs per 100g, can cause our carb intake to exceed these guidelines, making it harder for us to keep our bodies in a ketogenic state.

However, keep in mind, while Lumpia may not align well with a ketogenic lifestyle due to its carb content, this doesn't devalue it as a food item. Lumpia is rich in some crucial nutrients like proteins, vitamins, and minerals due to its filling of lean meats and various vegetables. These factors play a contributory role in overall health and wellness.

Moreover, like any other food, Lumpia's effect on health and diet is largely influenced by the portion size, how often it is consumed, and what other foods make up the individual's overall diet. Balancing moderation with enjoyment is a lifelong journey for everyone, and it's no different for us following a ketogenic lifestyle.

Avoiding Lumpia in Your Keto Meal Plan

Navigating a strict dietary lifestyle can be challenging, especially when it involves skipping cherished foods like Lumpia in your meal plan. However, for us committed to ensuring our meals maintain a low-carb count, it's valuable to learn how to manage the situation skillfully.

Try the 'out of sight, out of mind’ strategy — avoid buying or making Lumpia, as not having it readily available filters out the temptation. If you’re dining in a Filipino restaurant and see Lumpia on the menu, remind yourself of your dietary goals and choose an alternative dish that aligns better with a keto regimen. Be aware that Lumpia, despite its delightful savor, can hamper your ketogenic efforts due to its high net carb content.

Cravings for Lumpia, like any other dish, may occasionally spring up – they’re part of the nutrition journey we embark on. Fortunately, overcoming these cravings is manageable. When the Lumpia craving strikes, try reaching for a low-carb Filipino dish like Adobo or Sinigang, or even drink a glass of water to check if it’s true hunger or mere boredom.

At social gatherings or Filipino family events, where avoiding Lumpia can seem impossible, a simple explanation about your ketogenic diet to the host can help - people are generally understanding about dietary restrictions. Another approach is to eat before you arrive - that way, your hunger will be satiated, and you'll be less likely to succumb to cravings.

Keto-Compatible Alternatives for Lumpia

Finding keto-compatible alternatives for Lumpia might seem challenging at first. After all, it's hard to replace the delicious umami flavor and appealing crunch of Lumpia. However, it is possible to find substitutions that align well with a keto diet. So, let's explore some of these alternatives.

Firstly, consider swapping the traditional Lumpia wrap with cabbage or lettuce leaves. They serve as an excellent alternative due to their low-carb and high-fiber content. You can use a similar filling as Lumpia, going heavy on the meats and veggies, and wrapping it in these leaves ensues a nutritious, low-carb version of the Lumpia roll.

Secondly, consider the 'Naked Lumpia,' which is essentially Lumpia without the wrapper. You can serve it over a bed of greens and still enjoy the authentic flavors but with a fraction of carbs. This approach celebrates the tasty filling of Lumpia, without the carb-loaded wrapper that disrupts our keto balance.

Comparatively, both cabbage (3g net carbs/100g) and lettuce (1g net carbs/100g) have significantly lower carb content than Lumpia wrappers. Similarly, the 'Naked Lumpia' cuts out the 27.72g per 100g of net carbs found in regular Lumpia, making it a favorable choice for ketogenic folks.

Let's take 'Chicken Lumpia Salad Bowl' as an example. Here, you'll sauté ground chicken, garlic, onion, and other favorite veggies with soy sauce, salt, and pepper. Let it cool for a while and then mix it up with a salad of lettuce, cherry tomatoes, and cucumber. Drizzle some olive oil, squeeze a lemon, and there you have it — a delicious, keto-friendly Lumpia substitute!

Concluding Thoughts on Lumpia and Keto

Navigating our journey through the bounties of Filipino cuisine in the lenses of a keto diet has given us a wealth of insights. Particularly, the exploration of Lumpia, a cultural treasure rich in flavors but unfortunately also in carbohydrates, has underscored the complexity of maintaining a keto-friendly diet.

Throughout our discussion, we affirmed that the delectable Lumpia is packed with approximately 27.72g of net carbs per 100g, which exceeds the daily norm recommended for ketogenic individuals. This high-carb content jeopardizes our ketogenic state, pushing our bodies out of the fat-burning zone that we strive to maintain.

Despite its ill-alignment with keto, let's not overlook the nutritional aspects of Lumpia. It contains proteins, vitamins, and minerals derived from its lean meat and vegetable filling — all of which are essential contributors to our overall health.

Nonetheless, for ketogenic dieters, Lumpia poses significant challenges. We've explored several ways to navigate around the Lumpia temptation in our keto journey, including culinary tweaks like using cabbage or lettuce leaves instead of traditional Lumpia wrappers, and the 'Naked Lumpia' concept.

A new consideration, however, could be to experiment with keto-friendly flours for making a low-carb Lumpia wrapper. Almond flour or coconut flour may offer promising results, allowing you to indulge in occasional Lumpia cravings without disrupting ketosis — as always, ensure to check their compatibility with your specific dietary goals.

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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

Lumpia typically contains a high amount of carbohydrates, primarily coming from its wrapper and sometimes from the fillings that can include vegetables and seasonings. On a keto diet, this could push your daily net carb intake beyond the keto limit.

Consuming Lumpia could disrupt your metabolic state of ketosis, where your body uses fat as a primary energy source instead of carbohydrates. When you ingest high-carb food like Lumpia, your body reverts back to using the available carbs for energy.