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Is Shanklish Keto-Friendly?

Shanklish on a kitchen counter

Is Shanklish Keto-Friendly? This question leads us on a delicious journey through the world of this intriguing Mediterranean cheese.

In the context of a ketogenic diet, where low-carb, high-fat foods take center stage, Shanklish appears to be remarkably suited.

Its unique nutritional profile, coupled with its culinary versatility, makes it an intriguing addition to a ketogenic diet.

This article delves into the carbohydrate content of Shanklish, its potential health implications, practical ways to incorporate it into your keto meal plan, and even explores keto-compatible alternatives.

So hold on to your cheese knives as we embark on an exploration of Shanklish in the realm of keto.


  • Shanklish is keto-friendly, thanks to its low-carb, high-fat profile.
  • It's packed with essential nutrients like protein, calcium, phosphorus, and vitamin B12.
  • Shanklish can be incorporated into a variety of keto dishes and has exciting alternatives.

Is Shanklish Keto-Friendly?

Absolutely! Let's delve into why Shanklish shines as a keto-friendly cheese.

One of the primary considerations of a ketogenic diet is restricting carbohydrate intake, and it's here that Shanklish truly excels. With only 2.34g of net carbs per 100g, Shanklish falls well within the low-carb criterion of the keto diet. For those unfamiliar, 'net carbs' refer to the total carbohydrates in a food minus the fiber. In terms of a keto diet, we're primarily concerned with these net carbs - they're the ones that affect blood sugar levels and insulin response.

But it's not just about the low carbs. The magic of Shanklish and its keto compatibility lies in its overall macro-nutrient composition. In addition to its low carb content, Shanklish is packed with healthy fats and proteins, two pillars of the ketogenic diet. Fat, the cornerstone of the keto diet, is abundant in Shanklish, making it a fantastic fit for a keto meal plan.

The protein content in Shanklish shouldn't be overlooked either. While a keto diet doesn't explicitly require high protein, it certainly encourages adequate protein intake. Shanklish provides this, helping to maintain muscle mass while your body is busy burning fat.

We must emphasize, though, that while the macro-nutrient make-up of Shanklish clearly marks it as keto-friendly, it's crucial to consider the rest of your diet too. The foods you pair with Shanklish need to align with your low-carb, high-fat dietary requirements. But rest assured, we'll discuss more about how to incorporate Shanklish into your keto diet in the sections ahead!

Can Shanklish be Incorporated into a Strict Keto Diet?

Yes, Shanklish can indeed be incorporated into a strict keto diet. When it comes to adhering to a strict keto dietary plan, it's all about balance and keeping a watchful eye on your macros, particularly your carb intake. Now, given that Shanklish has a mere 2.34g of net carbs per 100g, it certainly makes the cut as a keto-friendly food.

However, it's worth noting that these 2.34g of net carbs should account for the total daily carb intake allowed in a strict keto diet, which can range from 20-50g depending on individual goals and body responses. This means that it's not just about factoring in Shanklish in isolation but considering it as part of your overall daily carb intake.

How can you do this? By tracking your macros! Many tools and apps available can help you log your daily food intake and break down your macros, ensuring you stay within your keto parameters. With such tools, you can easily slot Shanklish into your keto meal plan, all while monitoring your carb intake and maintaining ketosis.

Remember, it's also crucial to balance Shanklish's carb content with its protein and fat content, aligning it with the high-fat, moderate-protein, low-carb macro distribution recommended for a keto diet. As Shanklish is high in fats and protein, it fits well within these guidelines.

Delving into the Carbohydrate Content of Shanklish

Understanding the carbohydrate content of any food is crucial when following a keto diet, and Shanklish is no exception. With a carbohydrate content of only 2.34g per 100g, Shanklish is impressively low-carb, but let's delve deeper.

The carb content we're interested in for a keto diet is known as 'net carbs.' Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. Why do we do this? Because fiber is a type of carbohydrate that the body cannot digest. As such, it doesn't affect blood sugar or insulin levels, both of which are crucial factors we want to control in a keto diet.

For Shanklish, the net carbs come in at 2.34g per 100g. To give you a more practical perspective, let's consider typical serving sizes. If you were to have a 30g serving of Shanklish - roughly the size of a small chunk of cheese - you'd be consuming just about 0.7g of net carbs. In the grand scheme of your daily carb limit on a keto diet (usually between 20-50g), this is a relatively minimal amount.

Nutritional Snapshot of Shanklish

Shanklish is a Mediterranean cheese that packs a noteworthy nutritional profile. Its macronutrients include 21.4g of Protein, and 28.74g of Total Fats, of which 18.67g are Saturated Fats. It's also low in Carbohydrates, at just 2.34g per 100g, making it a great choice for low-carb diets.

Among micronutrients, the Sodium content is a significant 1146.0mg, balancing this is a good amount of Potassium (256.0mg) and a healthy amount of Calcium (528.0mg), essential for bone health. Shanklish is also a source of Magnesium, with 23.0mg per 100g.

The cheese is rich in several vitamins. Vitamin A (198.0ug) and Vitamin D3 (0.5ug) are present, both vital for immune function. Other B vitamins including B-6 (0.17mg), B-12 (1.22ug), Riboflavin (0.38mg), and Niacin (1.02mg) are also present, playing crucial roles in energy production and cell metabolism.

In terms of minerals, Shanklish has a good amount of Phosphorus (387.0mg), essential for cell growth and repair. Trace elements like Selenium (14.5ug), Zinc (2.66mg), Copper (0.04mg), and Iron (0.31mg) are also present, contributing to various bodily functions.

Shanklish also contains a spectrum of amino acids like Leucine (1.92g), Lysine (1.85g), and Proline (2.1g), crucial for protein synthesis and muscle recovery.

The fatty acid profile is also worth noting, with Monounsaturated Fats (7.78g) and Polyunsaturated Fats (0.8g), which are beneficial for heart health.

It's important to note that Shanklish provides 353.0kcal per 100g, making it a high-energy food. Lastly, Shanklish contains 75.0mg of Cholesterol and 42.41g of Water per 100g.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 2.34g
Total fats 28.74g
Protein 21.4g
Sodium, Na 1146.0mg
Potassium, K 256.0mg
Magnesium, Mg 23.0mg
Calcium, Ca 528.0mg
Vitamin A 198.0ug
Vitamin B-6 0.17mg
Vitamin B-12 1.22ug
Vitamin D3 (cholecalciferol) 0.5ug
Vitamin E (alpha-tocopherol) 0.25mg
Vitamin K1 2.4ug
Copper, Cu 0.04mg
Iron, Fe 0.31mg
Phosphorus, P 387.0mg
Selenium, Se 14.5ug
Zinc, Zn 2.66mg
Cholesterol 75.0mg
Beta-carotene 74.0ug
Manganese, Mn 0.01mg
Thiamin 0.03mg
Riboflavin 0.38mg
Niacin 1.02mg
Pantothenic acid 1.73mg
Folate, total 36.0ug
Choline, total 15.4mg
Retinol 192.0ug
Calories 353.0kcal
Water 42.41g
Tryptophan 0.31g
Threonine 0.78g
Isoleucine 1.12g
Leucine 1.92g
Lysine 1.85g
Methionine 0.58g
Cystine 0.11g
Phenylalanine 1.09g
Tyrosine 1.3g
Valine 1.56g
Arginine 0.71g
Histidine 0.76g
Alanine 0.64g
Aspartic acid 1.44g
Glutamic acid 5.18g
Glycine 0.41g
Proline 2.1g
Serine 1.12g
Fatty acids, total saturated 18.67g
Fatty acids, total monounsaturated 7.78g
Fatty acids, total polyunsaturated 0.8g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Shanklish' was not found in FoodData Central, so nutritional data for 'Cheese, blue' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Shanklish on a Keto Diet

Incorporating Shanklish into a keto diet can come with a host of potential health benefits, thanks to its unique nutritional profile.

First and foremost, Shanklish is high in healthy fats. These fats are not just essential for a keto diet, they're also crucial for overall health. Dietary fat plays a significant role in the body's functions, assisting in the absorption of vitamins, supplying crucial fatty acids, and serving as a primary energy source.

Next, Shanklish is a good source of protein. Adequate protein intake is essential for maintaining and repairing body tissues, including muscle. Including Shanklish in your keto diet can help ensure you're meeting your protein needs without overloading on carbs.

Shanklish is also rich in several key nutrients, including calcium and phosphorus. Both of these minerals are essential for bone health. Additionally, Shanklish contains a good amount of vitamin B12, a nutrient that plays a crucial role in nerve function and the production of DNA and red blood cells.

In terms of a keto diet, Shanklish's low-carb, high-fat profile aligns perfectly with the diet's objectives. By promoting a metabolic state of ketosis - where your body burns fat for energy instead of carbs - a keto diet can help regulate blood sugar levels, improve heart health, and even boost brain function. Given its nutritional makeup, Shanklish can complement these potential benefits of a keto diet.

Incorporating Shanklish into Your Keto Meal Plan

Adding Shanklish to your keto meal plan can be an exciting and flavorful journey. This versatile cheese lends itself well to a variety of dishes, and with its low-carb, high-fat profile, it's an excellent addition to any keto diet.

For starters, Shanklish can be used just like any other cheese in your keto meals. You could crumble it over salads for a tangy, salty kick. Try adding it to your omelettes or scrambled eggs for a protein-packed, satisfying breakfast. Mix it into your keto-friendly cauliflower rice for a Mediterranean twist. The possibilities are endless!

You could also use it as a star ingredient in keto-friendly recipes. For instance, consider a Shanklish stuffed chicken breast. Simply make a slit in the chicken breast, stuff it with crumbled Shanklish and some herbs, then bake until golden and cooked through. This dish is not only delicious, but also high in protein and fats, and super low in carbs.

Another great suggestion is a keto-friendly Shanklish dip. Blend Shanklish with some Greek yogurt, olive oil, garlic, and herbs until smooth. Serve it with cucumber sticks, bell pepper strips, or any other keto-friendly veggies for a creamy and tangy dip.

Remember, the key to successfully incorporating Shanklish (or any food) into a keto diet is tracking your macros accurately and ensuring the cheese fits into your daily carb, protein, and fat allowances.

Keto-Compatible Alternatives for Shanklish

While Shanklish is a great addition to a keto diet, there may be times when you need a substitute, whether due to dietary restrictions, availability, or simply for a change in flavor. Here are a few keto-friendly alternatives that can be effectively used in different keto recipes:

  1. Feta: Feta is a Greek cheese that has a tangy, salty flavor, similar to Shanklish. It has roughly 4g of carbs per 100g, so it's still quite low and acceptable for a keto diet. Feta can be used in much the same way as Shanklish. Think crumbled over salads, mixed into keto-friendly wraps, or melted onto grilled vegetables.
  2. Blue Cheese: Blue cheese is another keto-friendly option with a bold, pungent flavor. It typically contains around 2g of carbs per 100g, putting it on par with Shanklish. It can be used in keto recipes like stuffed mushrooms, cauliflower 'mac' and cheese, or as a flavor-packed spread on keto bread.
  3. Goat Cheese: With its creamy texture and mild flavor, goat cheese can be a delightful substitute. It contains about 3g of carbs per 100g. You could stuff chicken breasts with goat cheese and herbs or sprinkle it over your grilled zucchini and eggplant.
  4. Mozzarella: Mozzarella, especially the whole milk variety, is also low in carbs (about 3g per 100g) and high in fats. This cheese is a keto favorite and can be used in a multitude of dishes, from keto-friendly pizza to cheesy cauliflower breadsticks.

Concluding Thoughts on Shanklish and Keto

Throughout our exploration of Shanklish within the context of a keto diet, we've discovered numerous insights that affirm its compatibility and potential benefits. With its low-carb and high-fat profile, Shanklish fits perfectly into the macro guidelines of a keto diet. Its impressive nutritional content, which includes essential minerals and vitamins, adds to its appeal.

Moreover, Shanklish's versatility in cooking further enhances its suitability. Whether it's crumbled over salads, stirred into scrambled eggs, blended into a flavorful dip, or used as a stuffing for meats, Shanklish can add a delightful Mediterranean touch to your keto meals.

But the beauty of a keto diet, like any other dietary plan, lies in its adaptability. We encourage you to experiment with Shanklish in your keto meal plan, but also consider the alternatives we've discussed. Feta, blue cheese, goat cheese, and mozzarella can all provide a change of flavor while maintaining the keto ethos.

A unique idea could be to explore the world of homemade Shanklish. Making Shanklish at home allows you to control the ingredients and fermentation process, potentially optimizing it further for your keto diet. Plus, it adds an exciting new skill to your culinary repertoire!

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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

Shanklish is a type of matured, hard cheese that originates from the Eastern Mediterranean. It's typically made from cow or sheep milk and aged until it develops a strong flavor.

No, Shanklish is low in carbs, typically containing about 4 grams per 100 grams, which makes it suitable for a keto diet.

Absolutely! Shanklish is versatile and can be used in a variety of dishes. It can be crumbled over salads, mixed into eggs, stuffed into meats, or blended into a tangy dip.