Home / friendly / processed / appetizers / Is Sumpia Keto-Friendly?

Is Sumpia Keto-Friendly?

Sumpia on a kitchen counter

Embarking on a ketogenic diet means scrutinizing your food choices more meticulously than ever.

One food item that often raises questions is Sumpia, a much-loved snack renowned for its unique taste and texture.

The main question we'll tackle in this discussion is: Is Sumpia Keto-Friendly? To provide a comprehensive understanding, we'll delve into the carbohydrate content of Sumpia, discuss the health implications of including it in a keto diet, explore practical strategies to avoid it in your keto meal plan, and suggest some keto-compatible alternatives.

Join us, as we journey through the fascinating intersections of food science, nutrition, and personal dietary choices.


  • Sumpia, while delicious, is not keto-friendly due to its high net carb content.
  • Despite packing a nutritional punch with proteins and minerals, Sumpia's carbohydrates make it a challenge for those aiming to maintain ketosis.
  • But it's not all doom and gloom! There are several enjoyable, keto-compatible alternatives to Sumpia.

Is Sumpia Keto-Friendly?

Jumping straight to the point, Sumpia is not keto-friendly. This conclusion stems from its macro-nutrient composition, specifically its high carbohydrate content.

Let's dive into the specifics. A ketogenic diet is a nutritional plan that focuses heavily on fats, moderate on proteins, and very minimal on carbohydrates. The general guideline suggests that approximately 70-75% of your daily calories should come from fats, 20-25% from proteins, and only a mere 5-10% from carbohydrates.

Now, if we turn our attention to Sumpia, a 100-gram serving provides around 27.72 grams of net carbohydrates. That's quite a hefty load of carbs. To put this into perspective, if you were to follow a strict keto diet that limits your daily net carb intake to around 20 grams, a single serving of Sumpia would already be overshooting your daily limit.

In the context of a balanced diet, the carbohydrate content in Sumpia might not pose a problem. But when we're talking about a ketogenic diet, which puts strict restrictions on carb intake, it's clear to see why Sumpia doesn't make the cut.

Remember, the overarching principle of a keto diet is to induce a state of ketosis, where your body uses fat as its primary fuel source instead of glucose from carbs. Consuming foods high in carbohydrates, such as Sumpia, may interfere with this process and potentially knock you out of ketosis.

Can Sumpia be Incorporated into a Strict Keto Diet?

Incorporating Sumpia into a strict keto diet represents a substantial challenge, mainly because of its high net carb content. As we've mentioned, a single serving of Sumpia contains 27.72 grams of net carbs, which is more than the daily allowance of carbs for many individuals following a strict keto diet.

Now, does this mean you can never enjoy Sumpia while on a keto diet? Not necessarily, but it does mean you'll need to be very cautious and mindful of your daily carb intake. It's all about balance and proper portion control. However, regular consumption or large portions of Sumpia will likely make it difficult to remain in ketosis.

One of the keys to successfully adhering to a keto diet is accurately tracking your macronutrient intake. There are a plethora of apps and tools available that can help you track your daily intake of carbs, fats, and proteins, ensuring you stay within your targeted macros. By using these tools, you can better understand how much of each macronutrient you're consuming and make appropriate adjustments.

However, even with careful tracking and portion control, incorporating Sumpia into a strict keto diet is likely to be challenging. Given its high carb content, consumption of Sumpia has the potential to consume a significant portion, if not all, of your daily carb allowance, leaving little room for other foods.

Delving into the Carbohydrate Content of Sumpia

Let's delve into the world of carbohydrates, specifically focusing on our subject of interest, Sumpia. At the heart of the matter is the carb content of this tasty treat, which stands at a significant 27.72 grams of net carbs per 100 grams.

So, what exactly are net carbs? Simply put, net carbs are the total amount of digestible carbohydrates in a food item. They're calculated by subtracting the grams of fiber (and sometimes sugar alcohols, depending on the person) from the total grams of carbohydrates. Why are they important? Well, for individuals on a keto diet, it's the net carbs, not total carbs, that count toward their daily carb intake. This is because fiber and some sugar alcohols are not broken down by the body into glucose and therefore do not impact blood sugar and insulin levels the way other carbs do.

Now, let's bring this into the context of Sumpia. A typical serving size of Sumpia might weigh around 50 grams, equating to about 13.86 grams of net carbohydrates. If you're adhering to a strict keto diet where your daily net carb intake is capped at 20 grams, over half of your allowance would be used up by this single Sumpia serving. A larger serving, say 100 grams, would provide 27.72 grams of net carbs, surpassing the daily limit for most individuals on a strict keto diet.

Nutritional Snapshot of Sumpia

Sumpia, also known as an egg roll with shrimp, presents a comprehensive profile of both macro and micronutrients. This delectable food item consists of a substantial amount of net carbs (27.72g per 100g serving), making it a significant source of energy. However, this carb content may be a factor to consider for those following a strict keto diet.

In terms of protein, Sumpia offers 5.62g per 100g serving, contributing to muscle growth and repair. Its total fat content stands at 14.14g, which includes a balance of saturated, monounsaturated, and polyunsaturated fats. These fats are crucial for maintaining healthy cell membranes and supporting overall metabolic health.

Sumpia doesn't just stop at macronutrients. It boasts a diverse array of essential micronutrients. For instance, it provides a considerable amount of Sodium (463.0mg) and Potassium (210.0mg), minerals that are vital for normal cell function and maintaining fluid balance in the body.

Notably, Sumpia is also a source of several vitamins. It contains Vitamin A (46.0ug) and Beta-carotene (467.0ug), both of which are known for their roles in supporting good vision and immune system health. Vitamin C (6.3mg), another nutrient found in Sumpia, is renowned for its antioxidant properties and its role in collagen synthesis.

In terms of minerals, Sumpia provides Magnesium (22.0mg), Calcium (47.0mg), Iron (1.86mg), and Zinc (0.43mg), all of which have vital roles in various physiological processes. Magnesium, for example, is crucial for nerve function, while Calcium is essential for bone health. Iron assists in oxygen transportation in the body, and Zinc is vital for immune function and wound healing.

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.
'Sumpia' was not found in FoodData Central, so nutritional data for 'Egg roll, with shrimp' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Sumpia on a Keto Diet

The main challenge of including Sumpia in a keto diet lies in staying in ketosis. As we've highlighted, Sumpia's high net carb content can make it difficult for your body to maintain ketosis, a state where your body primarily burns fat for energy rather than carbs. Consumption of high-carb foods like Sumpia can potentially disrupt this process, leading your body to revert back to burning glucose for energy, the exact scenario a keto diet aims to avoid.

It’s essential, however, to acknowledge that Sumpia isn't devoid of nutritional benefits. Depending on the filling used, Sumpia can be a source of protein (if filled with meats) and vitamins and minerals (if filled with vegetables). These nutrients are crucial for maintaining overall health and wellness. However, these benefits must be weighed against the high carb content when considering Sumpia's compatibility with a ketogenic diet.

Avoiding Sumpia in Your Keto Meal Plan

Sticking to a keto diet while trying to navigate the culinary world can be a bit of a balancing act, especially when you encounter high-carb foods like Sumpia. Here are a few practical tips and strategies to help you avoid Sumpia and stay on track with your keto meal plan.

Firstly, make it a habit to check the nutritional content of foods. Before you eat anything, make sure you know its macronutrient breakdown. This will help you make informed choices about what you're putting into your body and ensure you're staying within your daily carb limit.

Secondly, learn to recognize dishes that might contain Sumpia. If you're dining out or ordering from a menu, don't hesitate to ask about the ingredients in a dish. You can request to have Sumpia removed from the dish or swapped with a keto-friendly option.

Thirdly, meal planning can be a game-changer. If you plan your meals in advance, you can ensure they meet your macro goals and avoid the temptation of adding in high-carb foods like Sumpia.

Finally, it's important to find ways to satisfy your Sumpia cravings without breaking your keto diet. You might miss the crunch and flavor of Sumpia, but there are plenty of keto-friendly snacks that can serve as a substitute. For example, kale chips or cheese crisps can offer a satisfying crunch. With a little creativity, you can find ways to enjoy the flavors and textures you love while still keeping your diet in check.

Keto-Compatible Alternatives for Sumpia

While Sumpia may not be a suitable choice for a keto diet, there are plenty of keto-compatible alternatives you can enjoy. Let's explore a few options that can satisfy your cravings without compromising the principles of your diet.

One potential substitute could be zucchini chips. Made by thinly slicing zucchini and baking them until they're crisp, zucchini chips are a fantastic low-carb alternative to Sumpia. A 100-gram serving of zucchini contains only about 3.11 grams of net carbs, significantly less than the 27.72 grams found in the same amount of Sumpia. You can season these chips with a variety of spices to replicate some of the flavors you love in Sumpia.

For a protein-rich alternative, consider making keto-friendly meat rolls. You can fill thinly sliced meat with keto-friendly ingredients such as cheese and spinach, then roll them up and bake. This snack provides a satisfying bite similar to Sumpia, but with a much lower carb content and higher protein value.

Celery sticks filled with cream cheese or almond butter can also serve as a simple and quick snack. Celery is very low in net carbs, with a 100-gram serving containing about 1.37 grams. This is a stark contrast to the high-carb profile of Sumpia.

It's worth noting that these alternatives, while low in carbs, offer a different taste and texture experience compared to Sumpia. Therefore, they might not completely satisfy your Sumpia cravings, but they do provide a way to enjoy snack time on a keto diet without getting knocked out of ketosis.

Concluding Thoughts on Sumpia and Keto

Navigating the culinary landscape while adhering to a keto diet can be challenging, especially when encountering delicious but high-carb foods like Sumpia. As underlined throughout this exploration, Sumpia's high net carb content of 27.72 grams per 100 grams makes it a less than ideal choice for those committed to maintaining ketosis.

While Sumpia does contain nutrients, particularly if filled with proteins or vegetables, its high carbohydrate content overshadows these benefits when considering a strict keto dietary pattern. This doesn't necessarily render Sumpia a 'bad' food – it simply means it's a food that requires careful consideration for those following a keto diet.

You have been introduced to various keto-friendly alternatives to Sumpia, such as zucchini chips, keto meat rolls, and celery sticks with cheese or almond butter. These options allow you to enjoy snack time without disrupting your state of ketosis.

Yet, it's important to remember that everyone’s diet is unique, and different individuals may respond differently to certain foods. One approach that could be beneficial is to undertake individual carbohydrate tolerance tests, which could provide a more personalized understanding of your body's response to foods like Sumpia. This can be done by monitoring blood glucose levels after consuming specific foods, which could offer insights into your personal carb tolerance.

Explore our Is It Keto Knowledge Hub.

Is Jiaozi Keto-Friendly
Is Crab Puff Keto-Friendly
Is Gi Cun Keto-Friendly
Are Appetizers Keto Friendly

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

Sumpia has a high net carb content, with about 27.72 grams per 100 grams. This makes it challenging to fit into a keto diet, which typically limits daily carb intake to around 20-50 grams.

Traditional Sumpia is typically high in carbs. However, you could potentially create a lower-carb version by altering the ingredients, such as using a low-carb flour alternative. It's important to remember though that these alterations may affect the taste and texture.