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Is Li Hing Mui Keto-Friendly?

Li Hing Mui on a kitchen counter

Welcome to our comprehensive exploration of Li Hing Mui in the context of a ketogenic diet.

The tangy, unique flavors of Li Hing Mui are loved by many, but for those adhering to a ketogenic lifestyle, the question arises – Is Li Hing Mui Keto-Friendly? The unfortunate answer is no, due to its high carbohydrate content.

However, that doesn't mean you can't enjoy a world of flavors while maintaining ketosis.In this article, we delve into the specifics of Li Hing Mui's high net carb content, discuss its implications on a keto diet, and explore healthier, low-carb alternatives to keep your taste buds happy and your diet on track.


  • Li Hing Mui isn't the best match for a ketogenic diet due to its high carbohydrate content.
  • Despite its unique taste and some health benefits, Li Hing Mui can disrupt ketosis, making it a challenging snack for keto dieters.
  • Dive deeper into the article to learn why maintaining ketosis can be difficult with Li Hing Mui.

Is Li Hing Mui Keto-Friendly?

In the world of nutrition, not all foods align with every diet, and the same goes for the ketogenic diet and Li Hing Mui. The answer, to put it bluntly, is no; Li Hing Mui is not keto-friendly.

Now, why isn’t this tangy snack compatible with a keto lifestyle? Well, it all boils down to the macronutrient composition of Li Hing Mui. More than half of it, to be exact, 56.78 grams per 100 grams, is composed of net carbohydrates. That's a massive chunk of carbs compared to the daily limit of 20-50 grams embraced by those following a strict ketogenic approach.

Keto is predicated on a high-fat, moderate-protein, and very low-carb diet, intended to switch our bodies' energy source from glucose (from carbs) to ketones (from fats). This state of burning fat for fuel, dubbed 'ketosis', requires careful and meticulous macronutrient accounting.

With Li Hing Mui's substantial carbohydrate content, incorporating it into a keto diet could disrupt this delicate balance, potentially knocking you out of the desired state of ketosis. So, while it's a delicious treat, if you're serious about your keto lifestyle, you might want to bypass the Li Hing Mui.

Can Li Hing Mui be Incorporated into a Strict Keto Diet?

Given its robust carbohydrate profile, you may be wondering if there's any way of sneaking Li Hing Mui into a strict keto diet without disrupting ketosis. The hard truth is, it's near impossible. The level of carbs in Li Hing Mui is simply too high to align with the stringent carb restrictions of a keto diet.

Navigating the keto lifestyle requires careful accounting of your carbohydrate intake. Tracking tools and apps are a fantastic resource to ensure you stay within your carb limits each day. Tools like these can help you identify high-carb foods, such as Li Hing Mui, and make it easier to avoid them in your meal plan.

Remember, the goal of a strict keto diet is maintaining ketosis, a state where your body uses fat, rather than carbohydrates, as its primary energy source. Consuming foods high in net carbs, like Li Hing Mui, could potentially disrupt this balance, making it challenging to achieve or maintain ketosis.

While we love exploring diverse foods and flavors, sometimes, they just don't fit into every dietary lifestyle. And for a strict ketogenic diet, Li Hing Mui appears to be one of those foods.

Delving into the Carbohydrate Content of Li Hing Mui

Let's put the spotlight on the carbohydrate content of Li Hing Mui. The numbers aren't just numbers, they tell a story about why this tangy treat doesn't align with a keto diet. To be precise, Li Hing Mui contains a whopping 56.78 grams of net carbs per 100 grams.

But what are 'net carbs'? Net carbs are the total carbohydrates in a food minus the fiber. They are the carbs that your body can digest and use for energy, and they are the ones that matter when you're on a strict ketogenic diet.

Now, 56.78 grams may not sound like much until you put it in the context of a ketogenic diet. If you're following a strict ketogenic plan, your daily net carb intake is typically between 20 to 50 grams. So if you were to enjoy just 50 grams of Li Hing Mui, you'd already be consuming over half of your daily carb allowance, if not all of it!

The issue here isn't just about exceeding your carb limit. It's about the impact this could have on maintaining a state of ketosis. By consuming such a high-carb food like Li Hing Mui, it may be challenging for your body to remain in ketosis, the state where your body burns fat instead of glucose for energy.

While we all enjoy a flavorful treat, it's essential to understand the nutritional aspects of our food choices, especially when following specific dietary plans like keto.

Nutritional Snapshot of Li Hing Mui

Li Hing Mui, also known as dried plums, is a nutrient-dense food with a unique profile. For every 100g serving, it provides 240.0kcal, making it a high-energy snack. It's packed with 56.78g of net carbs and 7.1g of dietary fiber, which aids in digestion.

Though it's low in total fats (0.38g), Li Hing Mui does contain small amounts of different types of fatty acids. Protein content stands at 2.18g per 100g, contributing to muscle health and repair.

Interestingly, Li Hing Mui contains a spectrum of vitamins such as Vitamin A, B-6, C, E, and K1, all essential for bodily functions, from boosting immunity to aiding in blood clotting. Notably, it has 59.5ug of Vitamin K1, a nutrient often lacking in many diets. Beta-carotene and cryptoxanthin, beta, two carotenoids that the body converts into Vitamin A, are also present in significant amounts.

On the mineral front, Li Hing Mui offers a suite of nutrients like sodium, potassium, magnesium, and calcium, important for electrolyte balance and bone health. It also contains trace elements like copper, iron, and zinc, necessary for enzymatic functions and oxygen transport.

Nutrient NameAmount and Unit per 100g
Net Carbs 56.78g
Carbohydrate, by difference 63.88g
Fiber, total dietary 7.1g
Total fats 0.38g
Protein 2.18g
Sodium, Na 2.0mg
Potassium, K 732.0mg
Magnesium, Mg 41.0mg
Calcium, Ca 43.0mg
Vitamin A 39.0ug
Vitamin B-6 0.2mg
Vitamin C, total ascorbic acid 0.6mg
Vitamin E (alpha-tocopherol) 0.43mg
Vitamin K1 59.5ug
Copper, Cu 0.28mg
Iron, Fe 0.93mg
Phosphorus, P 69.0mg
Selenium, Se 0.3ug
Zinc, Zn 0.44mg
Beta-carotene 394.0ug
Cryptoxanthin, beta 93.0ug
Lutein + zeaxanthin 148.0ug
Thiamin 0.05mg
Riboflavin 0.19mg
Niacin 1.88mg
Folate, total 4.0ug
Choline, total 10.1mg
Calories 240.0kcal
Water 30.92g
Fatty acids, total saturated 0.09g
Fatty acids, total monounsaturated 0.05g
Fatty acids, total polyunsaturated 0.06g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Li Hing Mui' was not found in FoodData Central, so nutritional data for 'Prune, dried ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Li Hing Mui on a Keto Diet

Diving into the health implications of incorporating Li Hing Mui into a ketogenic diet requires a clear understanding of how this snack can impact ketosis. As we've already seen, the high net carbohydrate content of Li Hing Mui could disrupt the state of ketosis, making it challenging for your body to burn fat for fuel, a core principle of the ketogenic diet.

However, it is also essential to recognize that Li Hing Mui isn't all about carbs. This dried plum is also known for its distinct, tangy taste and some beneficial properties. For example, it's a source of dietary fiber, which promotes digestive health, and it also contains antioxidants, which can help combat oxidative stress.

However, consuming Li Hing Mui on a ketogenic diet could potentially outweigh these benefits. The high carbohydrate content could lead to an increased glucose supply, shifting your metabolism away from ketosis and back to glucose burning. This shift can create a stumbling block on your keto journey.

While Li Hing Mui may have certain healthful attributes, the potential implications for someone strictly following a ketogenic diet suggest that this snack might be better enjoyed by those not adhering to low-carb dietary guidelines.

Avoiding Li Hing Mui in Your Keto Meal Plan

Getting on track with your ketogenic diet means making thoughtful food selections, and unfortunately, it includes avoiding certain foods like Li Hing Mui. But don't worry, we have some tips and strategies to help you steer clear of this high-carb snack while sticking to your keto meal plan.

Firstly, it's essential to read food labels attentively. Li Hing Mui might be an ingredient in some Asian dishes or snacks, so be sure to check the ingredient listing on packaged foods. If you see it listed there, you might want to reconsider your choice.

Secondly, plan your meals and snacks ahead of time. When you know what you're going to eat, there's less chance of impulsively reaching for something not aligned with your keto diet, like Li Hing Mui.

Thirdly, find low-carb alternatives that satisfy your need for something tangy and flavorful. There are many keto-friendly snacks like cheese crisps, olives, or celery sticks with guacamole that can keep your taste buds thrilled without jeopardizing your ketosis.

Finally, manage your cravings effectively. If you're missing Li Hing Mui, try focusing on the benefits you're getting from your keto lifestyle. Remember, cravings are temporary, but the health benefits of maintaining a good diet can be lasting.

Crafting a keto meal plan without Li Hing Mui might be a struggle initially, especially if you're a fan of its unique taste. But with mindful eating and strategic planning, it's certainly possible to maintain your ketogenic lifestyle without this high-carb snack.

Keto-Compatible Alternatives for Li Hing Mui

Looking for keto-compatible alternatives to Li Hing Mui? You're in luck! There are many low-carb options that you can enjoy while maintaining your keto lifestyle.

One excellent choice is olives. These small fruits are not only low in carbs but are also rich in healthy fats, which is ideal for a keto diet. Just like Li Hing Mui, olives have a unique flavor profile - salty, tangy, and slightly bitter. They can be a great addition to your salads or served as a snack on their own.

Another alternative is pickles. When craving that tangy kick from Li Hing Mui, pickles can satisfy that desire while keeping the carbs minimal. However, do ensure to check the label for added sugars.

For a sweet-tangy alternative, consider raspberries. They're low in net carbs, high in fiber, and provide a refreshing tanginess. You can enjoy a handful of fresh raspberries as a snack or use them to top your keto-friendly yogurt or smoothie.

Compared to Li Hing Mui, which has 56.78 grams of net carbs per 100 grams, these alternatives stand as better options for a keto diet. Olives contain about 3.06 grams of net carbs per 100 grams, pickles (unsweetened) contain about 1.18 grams per 100 grams, and raspberries contain about 5.44 grams per 100 grams.

These alternatives provide the tanginess of Li Hing Mui but come with a much lower carb count, making them far more compatible with a ketogenic lifestyle. Remember, it's all about finding the balance that works for your unique dietary needs.

Concluding Thoughts on Li Hing Mui and Keto

Throughout our exploration of Li Hing Mui and its relationship with a ketogenic diet, one point has become abundantly clear: the typically high content of net carbs in Li Hing Mui presents a significant hurdle for incorporating it into a strict keto diet.

On one hand, Li Hing Mui offers a unique, tangy flavor and boasts some healthful properties, such as dietary fiber and antioxidants. However, on the other hand, its high net carbs could disrupt the state of ketosis, which is crucial for individuals following the keto diet.

In light of this, it might be wise for keto-dieters to consider alternatives to Li Hing Mui. As we've highlighted, low-carb substitutes like olives, pickles, and raspberries provide flavorful alternatives that align more closely with the nutritional requirements of a ketogenic lifestyle.

Beyond the realm of food alternatives and carb tracking, a crucial aspect of maintaining a successful keto diet is flexibility. Remember, a dietary lifestyle is personal and unique to each individual. It's about discovering what works best for you, whether that's finding new foods to enjoy or modifying your favorite recipes to suit your dietary needs.

One unique idea that wasn't covered earlier is exploring the world of spices. Spices can add a tremendous amount of flavor without the excessive carbs. Spices like turmeric, ginger, and cayenne pepper can bring the heat, while others like cinnamon, nutmeg, and cloves can cater to those with a sweet tooth.

Explore our Is It Keto Knowledge Hub.

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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

Li Hing Mui isn't considered keto-friendly due to its high net carbohydrate content. Consuming high-carb foods, like Li Hing Mui, can disrupt the metabolic state of ketosis, which is crucial for a ketogenic diet.

On a cheat day, you might choose to consume foods outside your typical diet, such as Li Hing Mui. However, it's crucial to understand that consuming high-carb foods can disrupt ketosis, and it might take some time to get back into this metabolic state after a cheat day.