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Is Lumpiang Gulay Keto-Friendly?

Is Lumpiang Gulay Keto-Friendly?" – If you're a food lover on a ketogenic diet, this question may have crossed your mind.

As you delve into the world of low-carb, high-fat eating, understanding which foods fit into your diet is crucial.


  • Lumpiang Gulay, a popular Filipino dish, is rich in nutrients but not keto-friendly due to its high net carb content.
  • Consuming Lumpiang Gulay can disrupt your ketosis process, making it challenging to maintain a strict ketogenic diet.
  • But there's more to the story: Discover how to navigate your love for Lumpiang Gulay while adhering to a low-carb lifestyle.

Is Lumpiang Gulay Keto-Friendly?

Let's tackle the burning question, "Is Lumpiang Gulay Keto-Friendly?" I hate to burst the bubble, but the answer is, unfortunately, no.

Why, you ask? Remember, the success of a ketogenic diet hinges on your ability to maintain a low-carb, high-fat intake. This means that a food item's net carb content becomes crucial when determining if it's keto-compatible or not. And in the case of Lumpiang Gulay, the numbers tell a story that's not in favour of keto.

Lumpiang Gulay, per 100g serving, contains approximately 29.37g of net carbs. Now, if you're familiar with the ketogenic diet, you'd know that this figure significantly overshoots the typical daily carb limit of 20-50g for most keto dieters. The high carb content in Lumpiang Gulay primarily comes from its ingredients, which include vegetables like carrots, potatoes, and cabbage, and the wrapper used in the dish - all of which are carb-rich.

While the other nutritional aspects of Lumpiang Gulay, such as its fiber, vitamins, and minerals, are admirable, the high carb content makes it less desirable for those on a strict keto diet.

Can Lumpiang Gulay be Incorporated into a Strict Keto Diet?

Moving on to the next question, "Can Lumpiang Gulay be Incorporated into a Strict Keto Diet?" Given its high net carb content, Lumpiang Gulay presents a challenge for those on a strict keto diet.

A typical keto diet encourages a daily carbohydrate limit of about 20-50 grams. Consuming Lumpiang Gulay, which packs about 29.37g of net carbs per 100g, could easily cause you to exceed this limit, pushing your body out of the state of ketosis. This is not what we want when we aim to reap the benefits of a ketogenic lifestyle.

So, how do you navigate around this? One effective strategy could be to keep a vigilant eye on your daily carb intake by using a nutrition tracking tool or app. These tools can help you monitor your daily macronutrient consumption and give you a clear picture of where most of your carbs are coming from.

In the case of Lumpiang Gulay, if your carb limits allow it, you might be able to incorporate a small portion into your diet without jeopardizing your ketosis state. However, this would likely require some serious juggling of the rest of your day's meals to ensure you stay within the carb limit.

Remember that ketosis is a delicate metabolic state, and even a small increase in carb intake can disrupt it. To avoid any potential pitfalls, you might want to consider alternative dishes or modifying the recipe to lower its carb content, which we'll discuss later in this guide.

Delving into the Carbohydrate Content of Lumpiang Gulay

Now, let's delve deeper into the carbohydrate content of Lumpiang Gulay.

Lumpiang Gulay is packed with an array of vegetables like carrots, potatoes, and cabbage, all wrapped in a thin pastry shell. While these ingredients make the dish incredibly flavorful, they also contribute significantly to its carbohydrate content. Lumpiang Gulay has approximately 29.37g of net carbs per 100g serving, which is quite high for someone following a strict keto regimen.

Before we proceed, let's quickly touch upon the concept of net carbs. Net carbs are calculated by subtracting the grams of dietary fiber (which doesn't get digested or affect blood sugar levels) from the total grams of carbohydrates in a food item. For individuals on a keto diet, tracking net carbs is crucial as it directly impacts the ability to stay in ketosis.

To put it in perspective, let's consider a practical scenario. If you were to enjoy a serving of Lumpiang Gulay, let's say around 200g (typical for a meal), you'd be consuming approximately 58.74g of net carbs. That's almost triple the lower limit of a typical daily carb intake for a keto diet!

Nutritional Snapshot of Lumpiang Gulay

Lumpiang Gulay, a delicious Filipino dish, boasts a rich nutritional profile. For every 100g serving, it contains a notable amount of carbohydrates, at 31.77g, which includes 29.37g of net carbs and 2.4g of dietary fiber, providing your body with necessary energy and digestive health support.

It also contains 6.97g of total fats, consisting of saturated, monounsaturated, and polyunsaturated fats. These healthy fats are instrumental in supporting cell growth and protecting your heart.

The protein content in Lumpiang Gulay is noticeable too, standing at 5.95g per 100g. Proteins are vital building blocks for body tissue and can also serve as a fuel source.

Interestingly, this dish is not only about macros but also about the micronutrients. It contains a range of vitamins such as Vitamin A (49.0ug) for eye health, Vitamin C (6.7mg) for boosting immunity, and various types of Vitamin B, including B-6 and thiamin, crucial for brain health and energy production.

Essential minerals are also present in Lumpiang Gulay. With 490.0mg of Sodium, 222.0mg of Potassium, and 50.0mg of Calcium per 100g, this dish contributes to maintaining fluid balance, nerve transmission, and bone health, respectively. Also noteworthy is its Iron content (1.95mg), necessary for hemoglobin formation, and Magnesium (23.0mg), which promotes muscle and nerve function.

Nutrient NameAmount and Unit per 100g
Net Carbs 29.37g
Carbohydrate, by difference 31.77g
Fiber, total dietary 2.4g
Total fats 6.97g
Protein 5.95g
Sodium, Na 490.0mg
Potassium, K 222.0mg
Magnesium, Mg 23.0mg
Calcium, Ca 50.0mg
Vitamin A 49.0ug
Vitamin B-6 0.1mg
Vitamin C, total ascorbic acid 6.7mg
Vitamin E (alpha-tocopherol) 0.75mg
Vitamin K1 39.4ug
Copper, Cu 0.1mg
Iron, Fe 1.95mg
Phosphorus, P 72.0mg
Selenium, Se 11.1ug
Zinc, Zn 0.45mg
Beta-carotene 494.0ug
Lycopene 10.0ug
Lutein + zeaxanthin 149.0ug
Betaine 20.1mg
Manganese, Mn 0.42mg
Thiamin 0.28mg
Riboflavin 0.24mg
Niacin 2.52mg
Pantothenic acid 0.32mg
Folate, total 71.0ug
Choline, total 14.7mg
Folic acid 5.0ug
Calories 214.0kcal
Water 53.37g
Tryptophan 0.05g
Threonine 0.12g
Isoleucine 0.15g
Leucine 0.3g
Lysine 0.14g
Methionine 0.07g
Cystine 0.08g
Phenylalanine 0.2g
Tyrosine 0.1g
Valine 0.15g
Arginine 0.21g
Histidine 0.09g
Alanine 0.14g
Aspartic acid 0.21g
Glutamic acid 1.29g
Glycine 0.16g
Proline 0.5g
Serine 0.21g
Fatty acids, total saturated 1.14g
Fatty acids, total monounsaturated 1.81g
Fatty acids, total polyunsaturated 3.41g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Lumpiang Gulay' was not found in FoodData Central, so nutritional data for 'Egg rolls, vegetable, frozen, prepared' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Lumpiang Gulay on a Keto Diet

Let's now discuss the "Health Implications of Lumpiang Gulay on a Keto Diet."

As we've established, consuming Lumpiang Gulay in a traditional keto diet could pose challenges due to its high net carb content. Exceeding the limited carb intake can disrupt ketosis, a metabolic state crucial for the keto diet's effectiveness.

However, it's essential to remember that while Lumpiang Gulay might not fit strictly into a keto diet, it has several nutritional benefits due to its vegetable content. The vegetables used in Lumpiang Gulay, such as carrots, potatoes, and cabbage, are rich in dietary fiber, vitamins, and minerals. These nutrients contribute to overall health and wellness by supporting digestion, boosting immunity, and providing necessary nutrients for various bodily functions.

Fiber, for example, aids digestive health and can promote feelings of fullness, which can be beneficial for managing hunger and maintaining a balanced diet. Vitamins and minerals from the vegetables support various bodily functions, including immune function, cellular repair, and energy production.

Avoiding Lumpiang Gulay in Your Keto Meal Plan

Now, onto "Avoiding Lumpiang Gulay in Your Keto Meal Plan."

As we've seen, the high net carb content of Lumpiang Gulay can make it a challenge for those on a strict keto diet. But how can one maintain a keto lifestyle while battling the temptation of this delightful dish? Here are some practical tips.

Firstly, awareness is key. Being knowledgeable about the foods that can disrupt your ketogenic state is vital. Keep in mind that Lumpiang Gulay, with its high net carb content, can easily push you beyond your daily carb limit. This can happen at parties, gatherings, or in Filipino restaurants where Lumpiang Gulay is a popular dish.

To overcome cravings for Lumpiang Gulay, you can explore low-carb substitutes that mimic the flavors and textures you love. For instance, instead of a traditional Lumpiang Gulay, you could experiment with a lettuce-wrapped version stuffed with low-carb, high-fiber vegetables.

Another strategy could be portion control. If you absolutely can't resist Lumpiang Gulay, consider having a small serving while ensuring the rest of your meals for the day are very low in carbs.

Finally, meal planning can be a game-changer. Planning your meals can help you control your daily carb intake effectively and make room for occasional treats without disrupting ketosis.

Keto-Compatible Alternatives for Lumpiang Gulay

Let's now explore "Keto-Compatible Alternatives for Lumpiang Gulay."

If you're on a keto diet and missing Lumpiang Gulay, don't despair. There are several keto-friendly alternatives you can try, which can offer similar satisfaction without kicking you out of ketosis.

  1. Keto Lumpia: One option is to modify the traditional Lumpiang Gulay recipe to make it more keto-friendly. Replace the regular Lumpia wrapper with low-carb alternatives like cabbage or lettuce leaves. For the filling, opt for keto-friendly vegetables such as spinach, bell peppers, and zucchini, and add a protein like ground meat or tofu for added substance.
  2. Low-Carb Veggie Stir-Fry: Another alternative is a low-carb veggie stir-fry. Using similar vegetables as used in Lumpiang Gulay, sauté them in a pan with some healthy fats like olive oil or coconut oil. You can add a protein of your choice and season with soy sauce or a low-carb sauce.
  3. Cauliflower Rice: Cauliflower rice is a great low-carb substitute for many dishes, including Lumpiang Gulay. Grate or process cauliflower into 'rice,' then stir-fry it with a mix of keto-friendly vegetables and a protein source for a satisfying, low-carb meal.

Let's compare the nutritional profiles: While a 100g serving of Lumpiang Gulay has approximately 29.37g of net carbs, these alternatives significantly slash the carb content. A similarly sized serving of Keto Lumpia or a low-carb veggie stir-fry will have around 6-8g of net carbs, while cauliflower rice can have as little as 2g.

Concluding Thoughts on Lumpiang Gulay and Keto

Now for some "Concluding Thoughts on Lumpiang Gulay and Keto."

In our exploration, we've established that while Lumpiang Gulay is a delicious and nutrient-rich dish, its high net carb content makes it challenging to incorporate into a strict keto diet. Consuming Lumpiang Gulay could easily push your daily carb intake beyond the recommended limit for ketosis, the metabolic state at the heart of the keto diet's effectiveness.

While the vegetables in Lumpiang Gulay provide dietary fiber and essential vitamins and minerals, its high carb content can potentially disrupt ketosis. Therefore, it's essential to be mindful and vigilant about your carb intake when pursuing a keto diet and consistently monitor your macronutrient consumption.

That being said, it's not all about restrictions and limitations. The beauty of a diet is in its flexibility and adaptability. You can explore various keto-friendly alternatives to Lumpiang Gulay, such as Keto Lumpia, low-carb veggie stir-fries, or cauliflower rice. Experimenting with these options can allow you to enjoy similar flavors while keeping your carb intake in check.

Lastly, let's introduce a new idea - engaging in regular physical activity. While this guide focuses on the dietary aspect of a ketogenic lifestyle, it's worth noting that regular exercise can also play a significant role in maintaining ketosis. Physical activity can help use up glycogen reserves, triggering your body to burn fats for energy, which can enhance your ketogenic journey. But remember to keep your carb intake moderated, even with increased exercise.

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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.

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Frequently Asked Questions

Lumpiang Gulay, despite being a vegetable-based dish, contains a significant amount of net carbs due to its rice paper wrapper and the inclusion of starchy vegetables. This high carb content can disrupt the state of ketosis, the metabolic state that forms the basis of the keto diet.