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Is Inasal Na Manok Keto-Friendly?

Inasal Na Manok on a kitchen counter

Is Inasal Na Manok Keto-Friendly? This flavorful Filipino dish is a delight for the taste buds, but its compatibility with a ketogenic diet can be a complex matter.

As we delve deeper into this article, we analyze the carbohydrate content of Inasal Na Manok, explore its nutritional profile, and discuss the challenges of maintaining ketosis when this dish is part of your diet.

We also provide practical tips for incorporating this dish into a ketogenic lifestyle under strict portion controls, suggest keto-friendly alternatives, and share unique ideas to make it a part of your ketogenic journey.

Join us as we navigate the delicate balance of enjoying the unique flavors of Inasal Na Manok while staying within the strict dietary boundaries of a ketogenic lifestyle.


  • While Inasal Na Manok is a flavorful dish, its carbohydrate content poses a challenge for those on a ketogenic diet.
  • Overconsumption of Inasal Na Manok could lead to a 'keto flu', a condition marked by brain fog and fatigue.
  • Even moderate amounts of Inasal Na Manok, if not properly balanced, can disrupt ketosis.

Is Inasal Na Manok Keto-Friendly?

Let's get straight to the point. Yes, Inasal Na Manok can be keto-friendly, but it's all about portion control. Why? Let's dive into the nutritional facts.

Inasal Na Manok, a savory grilled chicken dish from the Philippines, is marinated in a concoction of flavorful ingredients, including vinegar, lemongrass, and spices. But when you break down its nutrient content, particularly the carbs, it's evident that this dish needs to be savored in moderation on a keto diet.

Every 100 grams of Inasal Na Manok contains about 7.08 grams of net carbs. Now, you may wonder, is that a lot? It depends. A ketogenic diet typically limits net carbs to anywhere from 20 to 50 grams per day. This means that a serving of Inasal Na Manok could make up a substantial portion of your daily carb allowance.

Remember, the goal of a keto diet is to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. Therefore, foods with higher carb content, such as Inasal Na Manok, need to be regulated carefully to ensure they don't push your daily carb intake over the edge.

Can Inasal Na Manok be Incorporated into a Strict Keto Diet?

Incorporating Inasal Na Manok into a strict keto diet can be quite challenging, but not impossible. Given that every 100 grams of this Filipino dish contains 7.08 grams of net carbs, it's easy to see why this could be an issue.

A strict ketogenic diet is a tightly regulated regimen that allows only about 20 grams of net carbs per day, turning the relatively small carb content in Inasal Na Manok into a significant portion of daily carb intake. This means you have to be highly conscious of the portion sizes you consume.

Balancing Inasal Na Manok with other components of your diet is crucial. When planning your meals, allocate a certain amount of your daily carb allowance to Inasal Na Manok, ensuring you still have enough room for nutritious vegetables and other ingredients.

One practical approach is to use carb tracking tools. There are numerous smartphone apps available today that allow you to log your food and monitor your daily carb intake. These tools can be invaluable for anyone aiming to fit Inasal Na Manok into their strict keto diet. They'll help you keep track of every gram of carbohydrate, ensuring you stay within your daily limit and maintain ketosis.

It's also essential to understand that everyone's body responds differently to carbs. Therefore, the way your body reacts to consuming Inasal Na Manok on a keto diet may differ from others. Being mindful and observant is key.

Delving into the Carbohydrate Content of Inasal Na Manok

To understand the role of Inasal Na Manok in a ketogenic diet, we need to examine its carbohydrate content closely. As I previously mentioned, every 100 grams of Inasal Na Manok contains about 7.08 grams of net carbs. But what exactly does that mean, and why is it significant for individuals on a keto diet?

Net carbs refer to the total carbohydrates in a food minus the fiber. They are the carbs that your body can digest and convert into glucose, which can affect your blood sugar levels and ketosis state. The concept of focusing on net carbs, rather than total carbs, is central to ketogenic diets—it allows you to understand how much of a particular food can impact your body's metabolism and potentially knock you out of ketosis.

Now, let's apply this to Inasal Na Manok. If you were to eat a medium-sized portion of this dish, say around 200 grams, you'd consume approximately 14.16 grams of net carbs. This is a substantial amount when you're following a strict keto diet that limits daily net carbs to around 20 grams. For someone on a more liberal keto diet, with an upper limit of 50 grams of net carbs per day, it would still take up a big chunk of the daily allowance.

Nutritional Snapshot of Inasal Na Manok

In this nutritional snapshot, we delve into the intricate components of Inasal Na Manok, a favored Filipino dish.

For every 100g sample, the dish contains 18.68g of protein, a vital building block for bones, muscles, skin and blood. Protein is also crucial for building and repairing tissues, making enzymes and hormones.

The total fats present are 10.15g, including both saturated and unsaturated fats. The unsaturated fats, which include 4.11g of monounsaturated and 2.47g of polyunsaturated fats, are essential for the body, aiding in nutrient absorption and supporting cell growth.

Inasal Na Manok is also a source of essential vitamins and minerals. It contains a notable amount of Vitamin B-6 (0.32mg) and Vitamin B-12 (0.31ug), essential for brain development and function. These vitamins also play a role in maintaining the health of nerve cells and creating red blood cells.

The dish is also rich in minerals like Sodium (588.0mg), Potassium (237.0mg), and Phosphorus (158.0mg). Sodium is essential for nerve and muscle function, while Potassium aids in maintaining fluid balance, nerve transmission, and muscle contraction. Phosphorus, on the other hand, plays a crucial role in the formation of bones and teeth.

Furthermore, the dish contains a variety of other nutrients, including 15.0mg of Calcium, 0.1mg of Vitamin C, 0.62mg of Vitamin E, and 11.0ug of Vitamin A. These nutrients are crucial for bone health, immune function, skin health, and vision, respectively.

Lastly, it's worth noting the presence of Choline (55.1mg) in Inasal Na Manok. This essential nutrient aids in various bodily functions, including brain development and nerve function.

Nutrient NameAmount and Unit per 100g
Net Carbs 7.08g
Carbohydrate, by difference 7.28g
Fiber, total dietary 0.2g
Total fats 10.15g
Protein 18.68g
Sodium, Na 588.0mg
Potassium, K 237.0mg
Magnesium, Mg 20.0mg
Calcium, Ca 15.0mg
Vitamin A 11.0ug
Vitamin B-6 0.32mg
Vitamin B-12 0.31ug
Vitamin C, total ascorbic acid 0.1mg
Vitamin E (alpha-tocopherol) 0.62mg
Vitamin K1 5.0ug
Copper, Cu 0.07mg
Iron, Fe 1.0mg
Phosphorus, P 158.0mg
Selenium, Se 21.6ug
Zinc, Zn 1.9mg
Cholesterol 103.0mg
Beta-carotene 24.0ug
Lycopene 812.0ug
Lutein + zeaxanthin 24.0ug
Thiamin 0.08mg
Riboflavin 0.17mg
Niacin 4.39mg
Folate, total 4.0ug
Choline, total 55.1mg
Retinol 10.0ug
Calories 200.0kcal
Water 62.46g
Fatty acids, total saturated 2.45g
Fatty acids, total monounsaturated 4.11g
Fatty acids, total polyunsaturated 2.47g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Inasal Na Manok' was not found in FoodData Central, so nutritional data for 'Chicken drumstick, grilled with sauce, skin eaten ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Inasal Na Manok on a Keto Diet

Maintaining a state of ketosis while incorporating Inasal Na Manok into your keto diet can present certain challenges due to its carbohydrate content. Consuming too many carbs, even from nutrient-rich sources like Inasal Na Manok, can potentially kick your body out of ketosis. This interruption can hinder the progress of those following a keto diet for various health and wellness benefits.

Inasal Na Manok, though moderately high in carbohydrates, is rich in protein and certain vitamins and minerals. It's a nutritious dish that offers benefits such as supporting muscle health and contributing to overall wellbeing. However, the key to enjoying these benefits while on a keto diet lies in portion control and careful meal planning.

Overconsumption of the dish, given its carb content, can lead to an excessive intake of net carbs, disrupting your body's ability to stay in ketosis. This can potentially lead to fluctuations in energy levels and affect your overall diet progress.

Additionally, it's important to take into account that Inasal Na Manok is often served with rice in Filipino cuisine. This combination could lead to a significant increase in overall carb intake. Therefore, while enjoying this dish on a keto diet, it's best to skip the rice or substitute it with a low-carb alternative.

In terms of specific properties, Inasal Na Manok is marinated in a mixture of ingredients including vinegar and lemongrass, which are known for their health benefits. Vinegar can aid digestion, and lemongrass has antioxidant properties. However, it's essential to remember that these ingredients do not offset the carb content of the dish and the need for portion control.

Importance of Limiting Inasal Na Manok in Your Keto Meal Plan

Finding the right balance of foods on a ketogenic meal plan can be a bit of an art form, especially with delicious but high-carb dishes like Inasal Na Manok. But fear not, we've got a few handy tips to help you enjoy the flavors of this dish without disrupting your ketosis.

  1. Portion Control is Key: As we've repeated, portion control is crucial when it comes to higher-carb foods on a keto diet. Try to limit your Inasal Na Manok serving to a small size, and ensure it's only a part of, not the whole, meal.
  2. Pair with Low-Carb Foods: Serving your Inasal Na Manok with low-carb vegetables or a hearty salad can help balance out the meal. This way, you can enjoy the rich flavors of the dish without going over your daily carb limit.
  3. Use Inasal Na Manok as a Flavor Enhancer: Instead of making Inasal Na Manok the star of the meal, use it as a flavor enhancer in other dishes. For instance, add small pieces of Inasal Na Manok to a keto-friendly vegetable stir-fry or salad.
  4. Be Mindful of the Marinade: Inasal Na Manok gets its unique flavor from the marinade. However, some ingredients in the marinade might add to the carb count. Be mindful of this while preparing or purchasing the dish.
  5. Avoid Pairing with Rice: Traditional servings of Inasal Na Manok often include rice, which is high in carbs and not keto-friendly. Stick to keto-friendly sides to keep your meal in check.

Remember, going overboard with carbs can lead to a condition often referred to as the 'keto flu', with symptoms like brain fog and fatigue, as your body adjusts to the shift out of ketosis. It's another reason why limiting your Inasal Na Manok consumption is important.

Keto-Compatible Alternatives for Inasal Na Manok

While Inasal Na Manok can be enjoyed in moderation on a ketogenic diet, there may be times when you're seeking lower-carb alternatives. Here are a few potential substitutes:

  1. Grilled Chicken Thighs: The chicken used in Inasal Na Manok is often marinated, which can add to the carb count. Opting for simply seasoned grilled chicken thighs can be a great low-carb alternative. For 100 grams of grilled chicken thighs, there's approximately only 0.6 grams of net carbs.
  2. Grilled Fish: Another low-carb alternative could be grilled fish. It's high in protein, just like Inasal Na Manok, but has less carbs. For example, 100 grams of grilled salmon has zero net carbs.
  3. Tofu Stir-fry: For vegetarians following a keto diet, tofu stir-fry with low-carb vegetables can be a great alternative. A 100-gram serving of tofu contains only about 2 grams of net carbs.

You can use these alternatives in various ways in your ketogenic meal plan. Grilled chicken thighs or fish can be seasoned with similar spices as those used in Inasal Na Manok to mimic the flavor but with fewer carbs. They can be served with a side of low-carb vegetables or a fresh salad. As for the tofu stir-fry, you can add it to your keto-friendly salads or wrap it in lettuce for a low-carb meal.

Concluding Thoughts on Inasal Na Manok and Keto

In our deep dive into the relationship between Inasal Na Manok and the ketogenic diet, we've discovered that, while this flavorful Filipino dish can be incorporated in a keto diet, it presents significant challenges due to its higher carbohydrate content.

Inasal Na Manok, containing approximately 7.08 grams of net carbs per 100 grams, can quickly eat into the strict daily carb allowance of about 20 grams on a ketogenic diet. This means ensuring portion control is paramount for those who wish to enjoy this dish without disrupting their state of ketosis. Additionally, understanding the concept of net carbs and how it relates to maintaining a state of ketosis is critical when planning meals around this dish.

While you can enjoy Inasal Na Manok in moderation, it's recommended to limit it on a ketogenic diet. Practical approaches, such as using carb tracking tools, portion control, and pairing with low-carb sides can help in this endeavor. It's also useful to consider keto-friendly alternatives, like grilled chicken thighs, grilled fish, or tofu stir-fry, that offer similar protein benefits with fewer carbs.

One unique idea not previously mentioned could be the exploration of keto-friendly marinades. Traditional marinades may contain sugar or other high-carb ingredients. Try replacing these with herbs, spices, and low-carb sauces to get a similar flavor profile but with fewer carbs, making your version of Inasal Na Manok more ketogenic.

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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.


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Frequently Asked Questions

Inasal Na Manok can be incorporated into a ketogenic diet, but due to its higher carbohydrate content, it must be consumed in moderation and under strict portion control.

Frequent consumption of Inasal Na Manok could potentially disrupt your state of ketosis due to its higher carb content. It's recommended to balance it with lower-carb foods and keep track of your daily carb intake.

Grilled chicken thighs, grilled fish, and tofu stir-fry are some potential lower-carb alternatives to Inasal Na Manok. They can be used in similar ways as Inasal Na Manok, providing similar protein benefits with fewer carbs.