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Is Toum Keto-Friendly?

Toum on a kitchen counter

Embarking on a keto diet often comes with a host of questions about which foods are keto-compatible and which are not.

One such food is Toum, a flavorful garlic sauce used widely in Mediterranean cuisine.

The question we're addressing today is, "Is Toum Keto-Friendly?"

Throughout this detailed exploration, we've discovered that Toum, with its low net carb content and nutrient-rich profile, can indeed fit well within a keto diet.

This garlicky delight provides a robust flavor lift to various dishes, all while staying within the stringent carb limits of a ketogenic lifestyle.

In this comprehensive guide, we've ventured into the carbohydrate content of Toum, the health implications of including it in a keto diet, practical methods for its incorporation into your meal plan, and viable keto-friendly alternatives.

We've also offered a unique idea to experiment with this versatile condiment.


  • Yes, Toum is keto-friendly due to its low net carb content and nutrient-rich profile.
  • Consuming Toum on a keto diet can offer potential health benefits, including immune system support, heart health, and overall wellness.
  • We've detailed unique delicious ways of incorporating Toum into your keto meals and even some keto-friendly alternatives.

Is Toum Keto-Friendly?

The moment of truth has arrived, dear readers! Is Toum keto-friendly? The short answer is a resounding yes! Now, let's dive into the exciting specifics that make Toum a suitable addition to your ketogenic lifestyle.

Toum undoubtedly brings a punch of flavor to any dish, but its compatibility with a keto diet depends on its macro-nutrient composition, specifically its carbohydrate content. We've done the legwork and crunched the numbers for you. Per 100 grams of Toum, there are only 2.57 grams of net carbs. Just to put this in perspective, considering the daily carbohydrate intake on a standard keto diet ranges from 20-50 grams, Toum contributes just a fraction to this limit.

Now, it's worth noting that the keto diet isn't just about low-carb intake; it's a delicate balance of low-carb, adequate-protein, and high-fat eating. Here again, Toum earns its place. While it's not a significant source of protein or fats, its low carb content makes it an excellent choice for adding flavor without rocking the keto balance.

Can Toum be Incorporated into a Strict Keto Diet?

Absolutely! Now that we have established that Toum is indeed keto-friendly, we can delve deeper into how it can be incorporated into a strict keto diet.

As we've discussed, Toum's major advantage is its low net carb content - just 2.57 grams per 100 grams. This makes it an excellent choice for those of us following a strict keto diet, where carb management is key. Remember, a standard keto diet typically limits carb intake to 20-50 grams per day to maintain the body in a state of ketosis. With its minimal carb content, Toum can fit comfortably into this limit and be included as part of your regular meals.

However, the key to a successful keto diet is not just limiting carbs but also balancing them with adequate protein and high fat. Although Toum is not a major source of proteins or fats, it can serve as a delightful accompaniment to your high-fat and protein-rich keto meals, adding flavor without upsetting the carb balance.

Tracking your daily carb intake is essential to maintain ketosis. Tools like food diaries or mobile apps that count carbs can be immensely helpful. They can help you track your daily carb intake, allowing you to enjoy Toum without worry, while keeping within your carb limit.

Delving into the Carbohydrate Content of Toum

Let's get down to the nitty-gritty and take a closer look at the carb content of Toum. As we've mentioned before, Toum contains 2.57 grams of net carbs per 100 grams. But what does this mean, especially for those of us on a keto diet?

In the world of ketogenic diets, the concept of "net carbs" is vitally important. Net carbs are calculated by subtracting the grams of dietary fiber from the total grams of carbohydrates. This is relevant because dietary fiber is a type of carbohydrate that your body can't digest. As such, it doesn't contribute to the rise in blood sugar levels that you would get from digestible or "net" carbs. Thus, when we talk about the carb limits in a keto diet, we are referring to these net carbs.

Now, you might be wondering what 2.57 grams of net carbs in Toum looks like in practical terms. To put it into perspective, let's consider typical serving sizes. A common serving size for a sauce like Toum might be around one tablespoon, which weighs approximately 14 grams. This means that a tablespoon of Toum contains roughly 0.36 grams of net carbs. If you're sticking to the upper limit of a strict 20-gram net carb intake per day, this portion of Toum would only account for about 1.8% of your daily limit.

Nutritional Snapshot of Toum

Toum is a flavorful sauce packed with an impressive lineup of nutrients. For a 100g sample, it contains 74.02g of total fats, 2.57g of net carbs, and 1.43g of protein, making it a suitable addition to a keto diet.

Diving deeper into its nutritional profile, Toum is abundant in Vitamin A, providing 682.0ug per 100g. Vitamin A plays a crucial role in maintaining healthy vision, immune function, and cell growth. It's also a good source of Vitamin K1 (6.5ug), which is essential for blood clotting and bone health.

The sauce carries a reasonable amount of essential minerals. Sodium (473.0mg) and Potassium (61.0mg) are present, both required for normal cell function. Calcium (37.0mg) is included, contributing to bone health, while traces of Iron (0.22mg) and Zinc (0.18mg) adds to the sauce's nutritional score, supporting various bodily functions such as oxygen transport and immune function, respectively.

Toum also provides a variety of fatty acids. It contains 41.05g of saturated fats, 15.21g of monounsaturated fats, and 2.29g of polyunsaturated fats. These fats are necessary for absorbing vitamins, producing hormones, and providing energy.

Despite its high fat content, Toum is relatively low in carbohydrates. It contains only 2.87g of total carbs, with a negligible 0.3g coming from dietary fiber.

The sauce is not without its micronutrients. It has a small amount of B-vitamins like B-6 (0.12mg), Thiamin (0.02mg), Riboflavin (0.01mg), and Niacin (0.07mg), which help the body convert food into energy.

Nutrient NameAmount and Unit per 100g
Net Carbs 2.57g
Carbohydrate, by difference 2.87g
Fiber, total dietary 0.3g
Total fats 74.02g
Protein 1.43g
Sodium, Na 473.0mg
Potassium, K 61.0mg
Magnesium, Mg 4.0mg
Calcium, Ca 37.0mg
Vitamin A 682.0ug
Vitamin B-6 0.12mg
Vitamin C, total ascorbic acid 1.0mg
Vitamin E (alpha-tocopherol) 0.01mg
Vitamin K1 6.5ug
Copper, Cu 0.04mg
Iron, Fe 0.22mg
Phosphorus, P 35.0mg
Selenium, Se 1.0ug
Zinc, Zn 0.18mg
Cholesterol 212.0mg
Beta-carotene 152.0ug
Cryptoxanthin, beta 7.0ug
Lutein + zeaxanthin 2.0ug
Thiamin 0.02mg
Riboflavin 0.01mg
Niacin 0.07mg
Folate, total 5.0ug
Choline, total 19.2mg
Retinol 670.0ug
Calories 683.0kcal
Water 20.53g
Fatty acids, total saturated 41.05g
Fatty acids, total monounsaturated 15.21g
Fatty acids, total polyunsaturated 2.29g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Toum' was not found in FoodData Central, so nutritional data for 'Garlic sauce ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Toum on a Keto Diet

As we enjoy the flavorful journey of incorporating Toum into our keto diet, it's important to address the potential health implications of this delightful sauce.

Toum is primarily made from garlic, which is known for its myriad health benefits. This humble ingredient is rich in vitamins C and B6, manganese, selenium, and other antioxidants, including a compound called allicin. Research shows that garlic may help boost the immune system, reduce blood pressure, and improve cholesterol levels, contributing to heart health.

In the context of a keto diet, which aims to improve overall health and wellbeing by inducing a metabolic state known as ketosis, the low-carb nature of Toum can help maintain the dietary balance necessary to reach and sustain this state. By providing flavor without the carbs, Toum makes it easier to stick to a keto diet, thereby facilitating its potential benefits such as better blood sugar control, improved cognitive function, and increased energy levels.

Moreover, the healthy fats in your keto meals, when combined with Toum, could potentially aid in the absorption of fat-soluble nutrients. This can contribute to your overall nutrient intake and health on a keto diet.

However, it's noteworthy that while Toum has health-enhancing properties, it's not a magic bullet for health. It's one component of a balanced diet and should be consumed in conjunction with a variety of other nutrient-dense foods.

Incorporating Toum into Your Keto Meal Plan

Now that we've established the keto-friendly nature of Toum and explored its health implications, let's dive into the delicious world of incorporating this garlicky delight into your keto meal plan.

Toum's robust flavor makes it an excellent accompaniment to a variety of dishes. You can stir it into soups or stews, drizzle it over grilled meat or vegetables, or use it as a tangy dressing for your keto salads. The creamy texture of Toum also makes it a perfect dip for keto-friendly veggie sticks.

For those of you who love grilling, consider marinating your chicken or steak in a Toum-based marinade. Not only will this add a delightful flavor kick, but it will also keep your meats juicy and tender.

For a light and refreshing meal, why not whip up a keto-friendly salad featuring grilled shrimp, fresh greens, and a generous drizzle of Toum? Or, for a comforting warm dish, try a casserole of roasted vegetables seasoned with Toum.

If you're a fan of seafood, a pan-seared salmon with a dollop of Toum on top makes for a simple yet flavorsome keto meal. And let's not forget breakfast! A Toum-infused scrambled egg or omelet can be a delightful way to start your day.

Remember, the key is to enjoy the flavorful addition of Toum while keeping an eye on portion sizes to stay within your daily carb limit. So, go ahead and experiment with this versatile sauce to keep your keto meals exciting and palatable.

Keto-Compatible Alternatives for Toum

While Toum is a wonderful addition to a keto diet, variety is the key to keeping things interesting and maintaining a balanced nutrient profile. So, let's explore some keto-friendly alternatives to Toum.

Firstly, we have guacamole, a delicious avocado-based dip that's packed with healthy fats. Per 100 grams, guacamole contains about 6 grams of net carbs, slightly more than Toum, but its high-fat content makes it a great choice. You can use guacamole as a dip for fresh veggies, spread it on flaxseed crackers, or use it as a topping for grilled meats.

Next is mayonnaise, another high-fat, low-carb option. Mayo generally contains less than 1 gram of carbs per 100 grams, making it an excellent low-carb alternative. Use it as a base for creamy salad dressings, a topping for grilled fish, or as a tangy addition to a lettuce-wrapped burger.

Pesto, made with basil, garlic, pine nuts, Parmesan cheese, and olive oil, is another flavorful option. With around 3 grams of net carbs per 100 grams, pesto can be a great addition to zucchini noodles, a marinade for chicken, or a topping for scrambled eggs.

Lastly, consider trying salsa. A 100-gram serving of salsa contains around 3-4 grams of net carbs, making it a good low-carb option. Use salsa as a sauce for your keto tacos, as a topping for eggs, or as a dip for cucumber slices.

Remember, while these alternatives offer variety, it's important to consider their nutritional profiles compared to Toum. Guacamole and mayonnaise are high in fats, while pesto and salsa have slightly higher carb contents. As with all foods on a keto diet, portion control and balance should guide your food choices.

Concluding Thoughts on Toum and Keto

As we reach the culmination of our deep dive into Toum and its place within a keto diet, it's clear that this flavorful, garlicky sauce can be a delightful addition to your keto meal plan.

Throughout our exploration, we've seen that the low net carb content of Toum makes it a suitable option for those on a keto diet. It allows for the enjoyment of robust flavors while staying within the strict carb limit that defines a ketogenic lifestyle. The fact that Toum is also rich in health-enhancing nutrients, particularly those found in garlic, further underscores its value in a balanced, keto-friendly diet.

We've discussed a variety of ways to incorporate Toum into your meals, from using it as a flavorful marinade for meat and seafood to stirring it into comforting soups and stews. We've also explored several keto-compatible alternatives to Toum, like guacamole and salsa, to lend variety to your diet.

As a unique idea, you might consider using Toum as a flavor booster in a keto-friendly smoothie. A dash of Toum could spice up a green smoothie made with spinach, avocado, and unsweetened almond milk, contributing a savory twist to a traditionally sweet meal option.

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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

Yes, you can. Toum is a low-carb, high-fat sauce that fits well within the macros of a ketogenic diet.

Toum is quite versatile. You can use it as a dip for keto-friendly veggies, a marinade for meat, or a flavorful addition to keto salads and soups.

Guacamole, mayonnaise, pesto, and salsa are great alternatives, each offering distinct flavors and nutritional profiles.