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Is Pon Ye Gyi Keto-Friendly?

Pon Ye Gyi on a kitchen counter

Exploring the world of keto-friendly foods, one might find themselves asking, 'Is Pon Ye Gyi Keto-Friendly?' Unfortunately, the answer is no.

This traditional fermented soybean product, while rich in unique flavors and potential health benefits, presents challenges for those on a ketogenic diet due to its high net carbohydrate content.

But fear not, as our exploration doesn't stop there.

We delve into the specifics of why Pon Ye Gyi might disrupt a keto diet, discuss potential health implications, and provide practical strategies for maintaining your keto goals.

We even offer up some tasty, keto-friendly alternatives.

Let's dive in and explore this topic in-depth.


  • Pon Ye Gyi is not keto-friendly due to its high net carb content.
  • Potential health benefits of Pon Ye Gyi, like probiotics and isoflavones, are countered by its ability to disrupt ketosis in a keto diet.
  • Discover keto-compatible alternatives that provide similar flavor experiences to Pon Ye Gyi further in the article.

Is Pon Ye Gyi Keto-Friendly?

Now, let's get straight to the point: Is Pon Ye Gyi keto-friendly? In short, no. The reason lies in its macronutrient composition, specifically its carbohydrate content.

Pon Ye Gyi is made from fermented soybeans, a food known for its protein and fiber content. However, when it comes to the keto diet, the key macronutrient we need to consider is carbohydrates. For a food to be considered keto-friendly, it has to have a low net carb content. Net carbs are calculated by subtracting dietary fiber from total carbohydrates, and these are the carbs that impact blood sugar levels and can take your body out of ketosis.

The ketogenic diet typically recommends a daily net carb intake of around 20-50g. Now, let's compare this to Pon Ye Gyi. This fermented soybean product contains a whopping 19.97g of net carbs per 100g. To put it into perspective, consuming just 100g of Pon Ye Gyi nearly fulfills or even exceeds the entire daily carb limit for those strictly adhering to a keto diet.

Can Pon Ye Gyi be Incorporated into a Strict Keto Diet?

When it comes to incorporating Pon Ye Gyi into a strict keto diet, the short answer is that it's not advisable due to its high net carb content. As we mentioned earlier, Pon Ye Gyi contains 19.97g of net carbs per 100g, which can easily push you over the recommended daily net carb limit for a ketogenic lifestyle. This could potentially hinder progress towards achieving or maintaining ketosis, the metabolic state where the body uses fats, instead of carbohydrates, for fuel.

Creating a diet plan that allows for sustained ketosis requires careful planning and diligent tracking of your carb intake. If Pon Ye Gyi is a food you're accustomed to, it can be a challenge to exclude it from your diet. However, one helpful strategy is to use carb tracking apps or tools that can help you monitor your daily carb consumption.

These tools allow you to log your meals and calculate the net carb content of each food item, helping you stay within your daily limit. They can act as your personal dietary assistant, providing a clear picture of your carb consumption and alerting you when you're nearing your daily limit.

Delving into the Carbohydrate Content of Pon Ye Gyi

Let's delve further into the carbohydrate content of Pon Ye Gyi. As we've mentioned before, this fermented soybean product contains 19.97g of net carbs per 100g. But what does this mean in the context of a keto diet?

On a ketogenic diet, it's the net carbs (not the total carbs) that count. Net carbs are the carbohydrates that the body can digest and use for energy. They're calculated by subtracting the grams of fiber (a type of carbohydrate that the body can't digest) from the total grams of carbohydrates in a food.

The reason net carbs are so important for individuals on a keto diet is because they can impact blood sugar levels and insulin response. Consuming foods high in net carbs can prevent your body from entering or staying in ketosis, the metabolic state in which your body burns fat for energy instead of carbohydrates.

Let's break this down with real-world examples. If you were to consume a small serving of Pon Ye Gyi, say 30g, you'd be taking in approximately 6g of net carbs, which is around 30% of the lower limit of your daily carb allowance on a strict keto diet (20g). If you were to up that to a larger 100g serving, you'd be consuming nearly 20g of net carbs, which is the entirety of the daily carb allowance on a strict keto diet (and that's without considering any other foods you might consume during the day).

Nutritional Snapshot of Pon Ye Gyi

Pon Ye Gyi stands as a nutritional powerhouse, with a diverse profile of both macro and micronutrients. For every 100g sample, it showcases a range of vital nutrients the body needs for optimal function.

Beginning with macronutrients, it contains 19.97g net carbs, making it a moderate source of energy. It further balances with 12.79g of protein and 6.01g of total fats, offering essential amino acids and fatty acids, respectively. Its dietary fiber content of 5.4g contributes to better digestive health and satiety.

Moving to micronutrients, Pon Ye Gyi is a decent source of essential minerals and vitamins. It carries a substantial sodium amount (3728.0mg), crucial for maintaining fluid balance, alongside other minerals like Potassium (210.0mg), Magnesium (48.0mg), Calcium (57.0mg), Iron (2.49mg), and Zinc (2.56mg), each playing unique roles in body functions and overall well-being.

In terms of vitamins, it provides a spectrum from Vitamin A, B-6, B-12, to Vitamin E and Vitamin K1. Moreover, it offers a significant amount of Vitamin K1 (29.3ug), known for its role in blood clotting and bone health.

Notably, Pon Ye Gyi is enriched with Thiamin and Riboflavin, assisting in energy production and cellular function. It also offers Niacin and Folate, contributing to DNA repair and synthesis.

The presence of Beta-carotene, a potent antioxidant, adds to its unique profile, while its Choline content (72.2mg) supports nerve function. Lastly, its caloric value stands at 198.0kcal per 100g, with 43.02g of water, keeping the food moist and palatable.

Nutrient NameAmount and Unit per 100g
Net Carbs 19.97g
Carbohydrate, by difference 25.37g
Fiber, total dietary 5.4g
Total fats 6.01g
Protein 12.79g
Sodium, Na 3728.0mg
Potassium, K 210.0mg
Magnesium, Mg 48.0mg
Calcium, Ca 57.0mg
Vitamin A 4.0ug
Vitamin B-6 0.2mg
Vitamin B-12 0.08ug
Vitamin E (alpha-tocopherol) 0.01mg
Vitamin K1 29.3ug
Copper, Cu 0.42mg
Iron, Fe 2.49mg
Phosphorus, P 159.0mg
Selenium, Se 7.0ug
Zinc, Zn 2.56mg
Beta-carotene 52.0ug
Thiamin 0.1mg
Riboflavin 0.23mg
Niacin 0.91mg
Folate, total 19.0ug
Choline, total 72.2mg
Calories 198.0kcal
Water 43.02g
Fatty acids, total saturated 1.02g
Fatty acids, total monounsaturated 1.12g
Fatty acids, total polyunsaturated 2.88g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pon Ye Gyi' was not found in FoodData Central, so nutritional data for 'Miso' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pon Ye Gyi on a Keto Diet

When it comes to the health implications of consuming Pon Ye Gyi on a keto diet, there are a few key points to consider.

Firstly, the high net carb content of Pon Ye Gyi can make it challenging for individuals following a keto diet to reach or maintain a state of ketosis. Consuming just a single serving may significantly contribute to your daily net carb limit, potentially disrupting your metabolic state and affecting your diet goals.

However, while Pon Ye Gyi may pose certain challenges for those on a keto diet, it does not mean that the food itself lacks health benefits. Pon Ye Gyi is a fermented food, and fermented foods are known for their potential probiotic benefits, which can contribute to gut health.

Fermented soybeans, like in Pon Ye Gyi, also contain isoflavones, bioactive compounds that have been linked to various health benefits. These include potential antioxidant properties and contributions to heart health, among others.

Avoiding Pon Ye Gyi in Your Keto Meal Plan

Given the high net carb content of Pon Ye Gyi, it's crucial to have strategies in place for avoiding this food while adhering to a keto diet. Here are a few practical tips that can help keep you on track.

One of the key strategies is to stay vigilant when it comes to food labels and ingredients, particularly in dishes that traditionally include Pon Ye Gyi. This food is often used in Burmese cuisine, in dishes such as mohinga or kyay oh. If you're dining out or buying pre-packaged meals, don't hesitate to ask about the ingredients or opt for dishes you know are keto-friendly.

Cooking at home is another excellent way to control your diet. When preparing meals, you can choose to exclude Pon Ye Gyi and replace it with low-carb ingredients that won't disrupt your state of ketosis.

But what about cravings for Pon Ye Gyi? It's completely natural to miss certain foods while transitioning to a new diet. A practical way to deal with this is by finding keto-friendly alternatives that can provide similar flavors or textures. For example, if you love the umami flavor of Pon Ye Gyi, you might consider using ingredients like mushrooms or nutritional yeast, which are low in carbs and can provide a similar flavor profile.

Keto-Compatible Alternatives for Pon Ye Gyi

Given the high net carb content of Pon Ye Gyi, it's important for those following a keto diet to find compatible alternatives that can satisfy similar taste profiles without disrupting ketosis. Here are a few keto-friendly substitutes and their potential uses in your meals.

  1. Mushrooms: If it's the umami flavor you're after, mushrooms can be an excellent replacement. With a net carb content of about 2.3g per 100g, they're significantly lower in carbs than Pon Ye Gyi. Mushrooms can be used in stir-fries, soups, or even grilled as a side dish.
  2. Nutritional Yeast: This is a deactivated yeast that provides a rich, cheesy flavor. With 5g of net carbs per 100g, it's a lower-carb alternative to Pon Ye Gyi. You can sprinkle nutritional yeast over your salads, soups, or snacks for an added flavor boost.
  3. Tamari Sauce: This is a type of soy sauce that's usually gluten-free. It has about 7g of net carbs per 100g, making it a better choice than Pon Ye Gyi for your keto diet. Use tamari sauce in marinades or as a dipping sauce.

When exploring these alternatives, remember that the goal is to find foods that satisfy your palate while fitting within your macro goals. Each of these substitutes offers unique flavors that can enhance your meals, while their lower net carb content makes them more compatible with a keto diet.

Concluding Thoughts on Pon Ye Gyi and Keto

Throughout our exploration of Pon Ye Gyi and its place in a keto diet, we've learned that this traditional fermented soybean product, beloved for its unique flavors, poses a challenge due to its high net carb content. While it offers potential health benefits, such as probiotics and isoflavones, the high net carbs can disrupt the state of ketosis crucial for a ketogenic lifestyle.

However, the beauty of a diverse food landscape is that there are always alternatives. Keto-friendly substitutes like mushrooms, nutritional yeast, and tamari sauce can provide similar flavor experiences while fitting better within your macro goals.

Incorporating these alternatives into your cooking, being diligent with food labels and ingredients, and using carb tracking tools are all practical strategies that can assist in maintaining your keto diet. These strategies can also be applied to any high-carb food you encounter, not just Pon Ye Gyi. It's all about knowledge, vigilance, and informed decision-making.

One last point to consider is the potential role of occasional fasting in your keto diet. Intermittent fasting, a practice that involves cycling between periods of eating and fasting, can enhance the effects of a keto diet. It further encourages the state of ketosis and could provide a buffer for those times when you accidentally consume more carbs than intended. However, it's essential to research and approach such methods responsibly, ideally under professional guidance.

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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

Pon Ye Gyi is a traditional fermented soybean product popular in Burmese cuisine, known for its unique flavor profile.

Pon Ye Gyi has a high net carb content that can disrupt the state of ketosis, essential in a ketogenic diet.

Yes, Pon Ye Gyi is rich in isoflavones and probiotics, which have potential health benefits. However, these benefits are counterbalanced by its high carb content for those on a keto diet.