Home / friendly / processed / fermented / beans-and-seeds / Is Tungrymbai Keto-Friendly?

Is Tungrymbai Keto-Friendly?

Tungrymbai on a kitchen counter

The ketogenic or 'keto' diet, known for its emphasis on high-fat, low-carb foods, often leaves individuals questioning the suitability of various ingredients, particularly those enriched with cultural significance and unique flavors.

One such delicacy is Tungrymbai, a traditional fermented soybean dish from North East India.

Is Tungrymbai Keto-Friendly? The short answer is no, due to its high net carbohydrate content.

However, as with many aspects of nutrition, the complete picture is more nuanced.


  • Tungrymbai, a traditional fermented soybean dish, is not typically keto-friendly due to its high net carb content.
  • Tungrymbai, despite its benefits such as probiotics and essential minerals, could potentially disrupt the state of ketosis if consumed in large quantities.
  • There are numerous keto-compatible alternatives like tempeh, fermented tofu, kimchi, and sauerkraut.

Is Tungrymbai Keto-Friendly?

Is Tungrymbai Keto-Friendly?

It's time to get down to the nitty-gritty: Is Tungrymbai keto-friendly? Unfortunately, the short answer is no. The reason for this boils down to the macronutrient composition of Tungrymbai.

The ketogenic diet relies heavily on a macro-nutrient distribution that encourages high-fat, moderate-protein, and low-carb eating. This dietary approach aims to shift your body's metabolism to use fat as the primary source of energy instead of carbohydrates. Hence, it's crucial to limit your carb intake to maintain ketosis, a metabolic state where your body efficiently burns fat for energy.

Tungrymbai, although a flavorful delicacy, packs about 19.97g net carbs per 100g. This carbohydrate content is relatively high for those adhering to a strict ketogenic diet, which typically limits daily net carb intake to below 50 grams. If you were to consume 100g of Tungrymbai, you'd already be nearing half of your daily net carb allowance. This leaves little room for other foods, potentially hindering your ability to maintain a well-rounded and nutrient-dense ketogenic diet.

Can Tungrymbai be Incorporated into a Strict Keto Diet?

Can Tungrymbai be Incorporated into a Strict Keto Diet?

The question of whether Tungrymbai can be incorporated into a strict keto diet is a bit more complex. Given its high net carb content of 19.97g per 100g, it would be challenging to include Tungrymbai in your daily meal plan without surpassing the typical carb limits of a ketogenic diet.

Here's why: A strict keto diet typically restricts daily net carb intake to 20-50 grams. Remember, net carbs are calculated by subtracting fiber from total carbs, as fiber does not significantly impact blood sugar levels and therefore does not interrupt ketosis. Now, if you were to include 100g of Tungrymbai in one of your meals, you would already be consuming a significant portion of your total daily carb allowance, leaving scarce room for other nutritious foods.

For those of us who like to keep track of our macros, there are several tools available to help. Meal planning and macro tracking apps can be a lifesaver. These digital aids can assist you by calculating your daily net carb intake, including those sneaky carbs that you might not have been aware of, like those in Tungrymbai.

However, please remember that every body is unique, and individual responses to different foods can vary. While it might be challenging to incorporate Tungrymbai into a strict keto diet due to its high carb content, that doesn’t mean it can't be enjoyed on occasion. This could be particularly plausible if it is consumed in very small quantities, or if you're practicing a more liberal form of a low-carb diet.

Delving into the Carbohydrate Content of Tungrymbai

Delving into the Carbohydrate Content of Tungrymbai

Now, let's delve deeper into the carbohydrate content of Tungrymbai. As mentioned, Tungrymbai packs a considerable amount of net carbs, with approximately 19.97g per 100g serving. But what exactly do we mean when we say 'net carbs'?

When you follow a keto diet, it's the net carbs, not just the total carbs, that count. Net carbs are what's left when you subtract the fiber content from the total carbohydrates in a food. Fiber is a type of carbohydrate that our bodies can't digest, so it doesn't raise your blood sugar levels or interrupt ketosis, the fat-burning metabolic state that the keto diet aims to maintain.

Now, let's imagine a serving of Tungrymbai. Say you decide to include a small amount, around 50g, into one of your meals. This portion would contain nearly 10g net carbs, which accounts for a significant portion of your daily carb allowance on a strict keto diet. If we increase the serving size to 100g, you'd be consuming nearly 20g net carbs from Tungrymbai alone, leaving limited room for other foods without crossing the carb limit.

Nutritional Snapshot of Tungrymbai

Tungrymbai presents a fascinating nutritional profile, endowed with a variety of both macro and micronutrients. For starters, each 100g serving of Tungrymbai contains 19.97g of net carbs, making it a moderate source of energy. It also boasts a total dietary fiber of 5.4g, essential for facilitating digestive health.

Equally important is the protein content, sitting at 12.79g per 100g. This makes Tungrymbai a decent source of protein, vital for muscle growth and repair. The total fat content is 6.01g, contributing to its satiating nature.

In terms of micronutrients, Tungrymbai is rich in Sodium, providing 3728.0mg which is essential for normal cell function. Alongside, you find a fair amount of Potassium, Magnesium, Calcium, and Phosphorus which are all fundamental for various bodily functions, including nerve transmission, muscle contraction, and bone health.

Vitamins are not left out; it showcases a spectrum of vitamins like Vitamin A, B-6, B-12, E, and K1 which are crucial for our immune system, brain health, and bone strength.

Trace elements like Copper, Iron, and Zinc are present, key for blood health and immune system function. Additionally, Tungrymbai contains Beta-carotene, a precursor to Vitamin A, and other B vitamins like Thiamin, Riboflavin, and Niacin which aid in energy production.

Lastly, it carries a modest caloric load of 198.0kcal per 100g, which combined with its water content of 43.02g can aid in maintaining hydration and energy levels.

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.
'Tungrymbai' 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 Tungrymbai on a Keto Diet

Health Implications of Tungrymbai on a Keto Diet

Before we dive into the health implications of Tungrymbai on a keto diet, let's address the elephant in the room: maintaining ketosis while eating Tungrymbai. As we've observed, the high net carb content of Tungrymbai could potentially disrupt ketosis if consumed in large quantities, as it would swiftly use up a significant portion of your daily carb allowance. This could make it difficult for your body to maintain the desired state of ketosis, where fat is utilized as the primary energy source instead of carbohydrates.

But let's not forget, Tungrymbai is more than just its carb content. It's a traditional food that brings with it a host of nutritional benefits. Tungrymbai, being a fermented food, can contribute positively to gut health. The process of fermentation enriches it with probiotics, beneficial bacteria that support a healthy gut microbiome. This can, in turn, enhance digestion, boost immunity, and even improve mental health.

Furthermore, Tungrymbai is a good source of protein and provides essential minerals like iron and calcium. These elements play vital roles in our bodies, from supporting muscle and bone health to facilitating oxygen transport in the bloodstream.

Avoiding Tungrymbai in Your Keto Meal Plan

Avoiding Tungrymbai in Your Keto Meal Plan

While Tungrymbai may have its health benefits, its high net carb content could make it a tricky ingredient to handle for those who are adhering to a strict keto diet. But don't worry, I've got some tips and strategies to help you maintain your low-carb lifestyle while steering clear of high-carb foods like Tungrymbai.

A well-rounded keto diet leaves ample room to explore a broad range of flavor profiles from foods that align with your carb limits. When planning your meals, focus on low-carb, nutrient-dense foods that are rich in healthy fats and moderate in protein. This could include lean meats, seafood, avocados, olives, leafy greens, and other low-carb veggies.

Be vigilant about hidden carbs, especially in prepared or packaged foods. Tungrymbai could potentially sneak into mixed dishes or specialty items, particularly in certain Asian cuisines. So, if you're dining out or ordering in, don't hesitate to ask about the ingredients.

If you find yourself craving Tungrymbai, try to identify what aspect of it you're most drawn to. Is it the unique taste? The texture? Once you've pinpointed what you miss, try to find low-carb alternatives that offer a similar experience. For example, if it's the umami flavor you miss, you could experiment with adding other fermented foods like sauerkraut or kimchi to your dishes, which can be more keto-friendly.

Keto-Compatible Alternatives for Tungrymbai

Keto-Compatible Alternatives for Tungrymbai

If you're a fan of Tungrymbai but are committed to a strict keto diet, there are plenty of delicious alternatives that can satisfy your palate without breaking your carb budget. Let's explore some keto-friendly substitutions that can be used in various dishes instead of Tungrymbai.

One possible alternative could be Tempeh. Tempeh is a fermented soybean product that has a similar texture to Tungrymbai but with a lower carb count. A 100g serving of tempeh contains only about 9g of net carbs, considerably lower than Tungrymbai. It can be used in stir-fries or salads, giving you the earthy, umami flavor similar to Tungrymbai.

Another excellent alternative might be Tofu, particularly fermented tofu, also known as tofu cheese. It's high in protein, low in net carbs (about 2g per 100g), and has a unique, savory flavor that could stand in for the taste profile of Tungrymbai. You can use it in a variety of keto-friendly dishes, from breakfast scrambles to hearty stews.

If the fermented aspect of Tungrymbai is what you enjoy, consider incorporating kimchi or sauerkraut. Both are fermented vegetables, rich in probiotics, and have a net carb count that aligns well with keto guidelines. For instance, sauerkraut contains only about 4g of net carbs per 100g, and kimchi averages around 2g for the same serving size.

Concluding Thoughts on Tungrymbai and Keto

Concluding Thoughts on Tungrymbai and Keto

Throughout this exploration, it's become clear that while Tungrymbai is a traditional food revered for its unique taste and nutritional advantages, it could pose a challenge to those following a strict keto diet due to its high net carb content. This could potentially disrupt the state of ketosis, which is an essential aspect of the keto diet where the body primarily burns fat for energy.

Despite this, it's important to remember that Tungrymbai is laden with health-promoting properties, such as being a good source of protein and essential minerals and its contribution to gut health due to its fermented nature. This dual nature of Tungrymbai as a high-carb yet nutritious food brings forth a nuanced perspective.

For those firmly committed to a strict keto path, there are numerous alternatives to Tungrymbai that can offer a similar flavor profile and texture without breaking the carbohydrate bank. Tempeh, fermented tofu, kimchi, and sauerkraut all offer opportunities to experiment with flavors and textures in a way that aligns with your dietary goals.

Lastly, and perhaps a new perspective to consider, is the approach to a cyclic ketogenic diet, where the strict low-carb requirements are relaxed for a day or two a week. This could potentially allow the occasional inclusion of foods like Tungrymbai, provided the majority of your diet remains low-carb. However, this approach requires discipline and careful monitoring to ensure you return promptly to your low-carb regimen after the break.

Explore our Is It Keto Knowledge Hub.

Is Douzhi Keto-Friendly
Are Cheonggukjang Soy Beans Keto-Friendly
Is Tempeh Keto-Friendly
Are Beans And Seeds Keto Friendly

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

Tungrymbai, while rich in protein and probiotics, is high in net carbs, which can disrupt the state of ketosis that's essential to the keto diet.

Even in smaller portions, the high carb content of Tungrymbai may impact your state of ketosis. It's recommended to opt for low-carb alternatives.