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Are Broas Keto-Friendly?

Broas on a kitchen counter

Embarking on a ketogenic journey involves understanding the nutritional landscape of different foods.

One such food that you may be curious about is Broas.

In this comprehensive exploration, we investigate the question: Are Broas Keto-Friendly? We delve into their carbohydrate content, health implications on a keto diet, practical tips to avoid them, and even discuss keto-compatible alternatives.

From understanding net carbs to learning about food swapping, this detailed review will provide insightful knowledge for anyone navigating a keto lifestyle.


  • Broas are not keto-friendly due to their high net carbohydrate content.
  • Consuming Broas can disrupt ketosis, a major drawback for those following a keto diet.
  • Discover why maintaining ketosis with Broas in your diet is challenging.

Are Broas Keto-Friendly?

To put it simply, no, Broas are not keto-friendly. Allow me to explain.

Broas, also known as Portuguese sweet bread, are immensely popular due to their delightful taste and versatile use in dessert recipes. However, when we dive into the macro-nutrient composition of Broas, its compatibility with a ketogenic diet becomes questionable.

The ketogenic diet, as we know, encourages a low-carb, high-fat approach. This diet aims to train your body to utilise fats as its primary fuel, rather than carbohydrates. In order to achieve this, your daily net carb intake typically needs to be less than 50g, depending on your specific body needs and activity level.

Herein lies the issue with Broas. Nutritionally, Broas are packed with a hefty 58.7g of net carbs per 100g. This high carbohydrate content is what primarily disqualifies Broas from fitting into a ketogenic diet. Consuming just 100g of Broas would likely exceed most individuals' daily carb allowance on a keto diet, therefore disrupting the body's state of ketosis.

In addition to their high-carb nature, Broas also lack a substantial amount of healthy fats, which are the cornerstone of a successful keto diet. Their fat content is nowhere near high enough to offset their high carbohydrate profile.

Can Broas be Incorporated into a Strict Keto Diet?

While many of us would love to incorporate our favorite foods into any diet we follow, the nature of a strict ketogenic diet makes it quite challenging to include Broas. As we've discussed before, the high net carbohydrate content of Broas (58.7g per 100g) far exceeds the typical daily carb allowance on a ketogenic diet, which is generally less than 50g.

So, if you're following a strict keto diet, you'll need to be vigilant about tracking your daily carbohydrate intake to ensure you're not disrupting the state of ketosis. There are many methods and tools available to help with this. Numerous apps and websites can help you keep a detailed food diary, with information about the nutritional content of various foods.

In such a diet plan, every carb counts. Including Broas, even in small amounts, would quickly eat up your daily carb limit, leaving little room for the other necessary foods you need to consume throughout the day.

It's also essential to remember that a ketogenic diet isn't just about cutting carbs; it's also about increasing healthy fats. Unfortunately, Broas lack a significant fat content, which further decreases their suitability.

Delving into the Carbohydrate Content of Broas

Understanding the carbohydrate content of what we consume is crucial, especially for those on a ketogenic diet. Now, let's delve deeper into the carbohydrate content of Broas.

As we know, Broas contain a significant 58.7g of net carbs per 100g. This term 'net carbs' is often thrown around in the world of low-carb diets, and for a good reason. Net carbs are essentially the total carbohydrates in a food, minus the fiber. The rationale behind this is that fiber is a type of carbohydrate that the body can't digest, so it doesn't affect your blood sugar levels and doesn't interfere with ketosis. Therefore, when following a keto diet, it's the net carbs that count.

To put this into perspective, let's consider a real-world example. Imagine you're having a serving of Broas, let's say around 50g, which might be a typical size for a single piece. That single piece alone would contain approximately 29.35g of net carbs. When you consider that most individuals on a ketogenic diet aim to consume less than 50g of net carbs per day (and often much less), you can see how quickly one serving of Broas could consume a significant portion of your daily carb allowance.

So, while enjoying a whole serving of Broas might be out of the question for a strict ketogenic diet, even a small amount (e.g., a 10g bite) still packs around 5.87g of net carbs. These numbers underline why it's crucial to take note of portion sizes and the nutritional content of the foods you consume.

Nutritional Snapshot of Broas

Our nutritional snapshot of Broas gives a detailed view of its nutrient profile, for a 100g sample. It's particularly rich in carbohydrates, with net carbs of 58.7g, and overall carbohydrates by difference standing at 59.7g. This makes Broas a significant energy source, contributing to the 365.0kcal of calories per 100g.

Broas also contain a notable amount of protein - 10.6g per 100g - and total fats of 9.1g, which include the healthier monounsaturated and polyunsaturated fats. The total dietary fiber in Broas is 1.0g, contributing to your daily intake of dietary fibers.

In terms of micronutrients, Broas offer a variety of vitamins. It provides you with vitamin A, B-6, B-12, C, E, and K1. Notably, there's 3.7mg of vitamin C and a significant 0.75ug of vitamin B-12. These vitamins play crucial roles in our body, from supporting immune function to aiding in energy production.

For minerals, Broas contain sodium, potassium, magnesium, calcium, copper, iron, phosphorus, selenium, and zinc. Iron content stands out at 3.58mg, which is beneficial for maintaining healthy blood cells.

The presence of Beta-carotene, Cryptoxanthin beta, and Lutein + zeaxanthin could contribute to eye health. They also contain Thiamin, Riboflavin, Niacin, and Choline, B-vitamins that are crucial in body metabolism.

Nutrient NameAmount and Unit per 100g
Net Carbs 58.7g
Carbohydrate, by difference 59.7g
Fiber, total dietary 1.0g
Total fats 9.1g
Protein 10.6g
Sodium, Na 147.0mg
Potassium, K 113.0mg
Magnesium, Mg 12.0mg
Calcium, Ca 47.0mg
Vitamin A 3.0ug
Vitamin B-6 0.12mg
Vitamin B-12 0.75ug
Vitamin C, total ascorbic acid 3.7mg
Vitamin E (alpha-tocopherol) 0.63mg
Vitamin K1 0.2ug
Copper, Cu 0.1mg
Iron, Fe 3.58mg
Phosphorus, P 173.0mg
Selenium, Se 21.1ug
Zinc, Zn 1.14mg
Cholesterol 221.0mg
Beta-carotene 22.0ug
Cryptoxanthin, beta 8.0ug
Lutein + zeaxanthin 266.0ug
Thiamin 0.28mg
Riboflavin 0.43mg
Niacin 2.1mg
Folate, total 60.0ug
Choline, total 92.0mg
Folic acid 23.0ug
Calories 365.0kcal
Water 19.5g
Fatty acids, total saturated 3.07g
Fatty acids, total monounsaturated 3.75g
Fatty acids, total polyunsaturated 1.42g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Broas on a Keto Diet

One of the main challenges of incorporating Broas into a ketogenic diet is their potential to disrupt ketosis. As we've discussed, the high net carbohydrate content of Broas can quickly consume an individual's daily carb allowance on a ketogenic diet. Consuming such a significant amount of carbs in one go can potentially kick the body out of the metabolic state of ketosis, where the body is burning fat for energy rather than carbohydrates.

Maintaining ketosis is essential for the effectiveness of a ketogenic diet. Consuming high-carb foods like Broas could throw off this delicate balance, making it more difficult to reap the potential benefits of a ketogenic diet, such as increased energy levels and improved brain health.

On the other hand, it's important to acknowledge that Broas, like many foods, do have properties that contribute to overall health and wellness. They are a source of energy and provide certain minerals and vitamins. However, for those on a ketogenic diet, the high carbohydrate content overshadows these benefits.

Avoiding Broas in Your Keto Meal Plan

Navigating through the world of carbs while following a ketogenic diet can be a bit of a tightrope walk, and foods like Broas can certainly add to the challenge. But don't worry, there are practical ways to avoid Broas and still enjoy a satisfying diet.

Firstly, it's crucial to plan your meals and snacks in advance. This can help ensure you are getting the right balance of nutrients, and it can also minimize the risk of having to resort to non-keto-friendly foods like Broas in a pinch.

Awareness is key. Broas are often used in a variety of dishes or as a side, particularly in Portuguese cuisine. If you're dining out or ordering food, don't hesitate to ask about the ingredients. Better to be safe than accidentally knocked out of ketosis!

Overcoming cravings for Broas can certainly be a challenge, especially if you've been accustomed to including them regularly in your meals. But remember, a ketogenic diet doesn't mean you need to starve or deprive yourself. There are numerous delicious, low-carb alternatives that can satisfy your taste buds.

You could explore recipes that use low-carb, high-fiber ingredients to create bread-like substitutes. Foods like almond flour or coconut flour, for instance, can help you whip up keto-friendly breads and pastries that keep you in ketosis but still feel like a treat.

Keeping a variety of tasty, keto-friendly snacks on hand can also help you navigate sudden cravings. This way, if a craving for Broas hits, you have a ready supply of suitable alternatives to dive into.

Keto-Compatible Alternatives for Broas

Just because Broas are incompatible with a ketogenic diet doesn't mean you have to miss out on delicious baked goods. Fortunately, there are a number of tasty, low-carb alternatives that can be a great substitute for Broas in your ketogenic meal plan.

One popular substitute for bread on a ketogenic diet is cloud bread. Cloud bread is a low-carb, high-protein alternative made from eggs, cream of tartar, and cream cheese. Unlike Broas, which pack a whopping 58.7g of net carbs per 100g, a piece of cloud bread typically contains less than 1g of net carbs. You can use cloud bread as a base for sandwiches, or even as a standalone side dish.

Almond flour or coconut flour breads are also great low-carb substitutes. These varieties of bread are not only low in carbs but also contain healthy fats, which are crucial for maintaining ketosis. For example, a 100g serving of almond flour bread contains about 20g of carbohydrates, of which 10g are dietary fiber, leading to around 10g of net carbs. Additionally, they can easily be used to replace Broas in most recipes.

Lastly, flaxseed bread is high in fiber and healthy fats and it's also very low in net carbs. Much like almond flour bread, it can seamlessly substitute Broas in many recipes. For instance, a 100g serving of flaxseed bread contains about 18g of carbohydrates and 17g of fiber, resulting in a net carb content of just 1g.

Concluding Thoughts on Broas and Keto

Navigating the world of dietary choices can be challenging, and it becomes even more so when following a strict dietary plan such as a ketogenic diet. Throughout our discussion, we've highlighted the challenges of incorporating Broas into such a diet due to their high net carbohydrate content, which can potentially disrupt the state of ketosis.

Remember, Broas are not inherently 'bad'; they do provide energy and contain some minerals and vitamins. However, for those committed to a ketogenic diet, these benefits are overshadowed by the high net carbohydrate content that can interfere with maintaining ketosis, a crucial aspect of the diet's effectiveness.

We've also explored that the world of ketogenic dieting is not devoid of tasty, satisfying alternatives. Low-carb options like cloud bread, almond flour bread, and flaxseed bread not only can satisfy your cravings for baked goods, but also align with the nutritional needs of a ketogenic diet.

One unique idea to remember is the concept of "food swapping". Food swapping is a powerful strategy where you replace a high-carb food in a recipe with a low-carb alternative. For instance, you could use cauliflower as a substitute for mashed potatoes or zucchini instead of pasta. This approach might open a new world of culinary adventures, helping you stick to your ketogenic diet while still enjoying a diverse range of foods.

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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

Broas are a type of Portuguese cornbread, which is typically high in carbohydrates due to its primary ingredient, cornmeal.

The ketogenic diet requires a low-carb, high-fat dietary intake. Broas, with their high carbohydrate content, can disrupt the state of ketosis, which is the goal of a ketogenic diet.