Home / friendly / processed / oils / Is Sacha Inchi Oil Keto-Friendly?

Is Sacha Inchi Oil Keto-Friendly?

Sacha Inchi Oil on a kitchen counter

Is Sacha Inchi Oil Keto-Friendly? This question navigates the nexus of two intriguing subjects: the keto diet and the superfood Sacha Inchi Oil.

Throughout this discussion, we delve deep into the carbohydrate content of Sacha Inchi Oil, explore its health implications, particularly within the context of a ketogenic diet, and provide practical tips for incorporating it into your daily meals.

We also explore keto-compatible alternatives to Sacha Inchi Oil and conclude with an overview of its nutritional benefits and diverse applications.

Ultimately, you'll discover that Sacha Inchi Oil is not just keto-friendly, but also a nutritional powerhouse that can be a valuable addition to your keto meal plan.


  • Yes, Sacha Inchi Oil is keto-friendly and can be an excellent addition to your keto diet.
  • Sacha Inchi Oil is a nutritional powerhouse, rich in essential fatty acids, antioxidants, plant-based protein, and dietary fiber.
  • Discover unique ways to incorporate Sacha Inchi Oil into your keto meals in the article below.

Is Sacha Inchi Oil Keto-Friendly?

Is Sacha Inchi Oil Keto-Friendly?

I see this question come up a lot in our community, and the simple answer is, yes! Sacha Inchi Oil is absolutely keto-friendly. Now, let's explore the why and how.

The basic principle of the keto diet revolves around consuming low carbs, adequate proteins, and high fats. It's about getting your body into a state of ketosis where it uses fat as the primary source of energy instead of carbohydrates. In this context, the carbohydrate content of the food we consume becomes ever so important.

This is where Sacha Inchi Oil shines - it contains 0.0g net carbs per 100 g. That's right - zero! This makes it an ideal addition to a keto diet, where typically, carb intake is limited to about 20 to 50 grams per day, depending on individual requirements and goals.

But wait, there's more to Sacha Inchi Oil than just being low in carbs. It's also rich in heart-healthy fatty acids, specifically Omega-3, Omega-6, and Omega-9. Our body needs these fats for various physiological functions but is unable to produce them on its own, making it necessary to get them from our diet. The high level of these unsaturated fats aligns perfectly with the 'high fat' principle of the keto diet, making Sacha Inchi Oil a perfect match for keto enthusiasts.

Can Sacha Inchi Oil be Incorporated into a Strict Keto Diet?

Can Sacha Inchi Oil be Incorporated into a Strict Keto Diet?

If you're on a strict keto diet, you might be wondering if Sacha Inchi Oil can be a part of your diet plan. The good news is, yes it can! And it fits quite well, thanks to its zero net carbs content.

Even strict keto diets allow for a small number of carbs per day, typically around 20 grams. Given that Sacha Inchi Oil has 0.0g net carbs per 100 g, it can easily be incorporated into your diet without worrying about breaking your ketosis. This makes it not just a permissible addition, but a desirable one!

But remember, while we focus a lot on maintaining low carbs in a keto diet, the balance of other dietary components is also crucial. The high levels of Omega-3, Omega-6, and Omega-9 fatty acids in Sacha Inchi Oil not only align with the high-fat requirement of the keto diet, but they also contribute to overall health.

However, as with any dietary plan, it's important to maintain balance. Adding Sacha Inchi Oil to your diet doesn’t mean you should neglect other sources of healthy fats or proteins. Diversity in food choices ensures you get a wide spectrum of nutrients necessary for your health.

Delving into the Carbohydrate Content of Sacha Inchi Oil

Delving into the Carbohydrate Content of Sacha Inchi Oil

Let's zoom in on the carbohydrate content of Sacha Inchi Oil. As we've established already, Sacha Inchi Oil contains 0.0g net carbs per 100 g. But what does this mean, exactly?

In the world of keto, the concept of 'net carbs' is of utmost importance. Net carbs are the total carbohydrates in a food minus the fiber. This is because fiber is a type of carbohydrate that the body can't digest. As a result, it doesn't raise blood sugar levels and doesn't count toward your total daily carbs. For those on a keto diet, counting net carbs instead of total carbs allows for a greater range of food choices.

For example, if a food has 10g of total carbs and 6g of it is fiber, the net carbs would be 4g. This is the amount that you would count towards your daily carb limit on a keto diet.

Now back to Sacha Inchi Oil. With a net carb content of 0.0g per 100g, this means that you could theoretically consume 100g of Sacha Inchi Oil without consuming any net carbs. However, keep in mind that 100g of oil is quite a large volume and not a realistic serving size. A more common serving size might be one tablespoon, which is about 14g. Given the 0.0g net carbs per 100g, this single tablespoon serving would still equate to virtually no net carbs at all!

Nutritional Snapshot of Sacha Inchi Oil

Sacha Inchi Oil packs a nutritional punch, with a 100g sample boasting a substantial amount of total fats - 93.33g, in fact - which primarily consists of polyunsaturated fats. This type of fat is recognized for its beneficial impact on heart health, as it helps lower harmful cholesterol levels.

The oil provides a notable caloric intake, offering 827.0 kcal per 100g. This makes it an excellent energy source, particularly for those on a keto diet where high-fat, moderate-protein, and low-carb foods are favored.

Among the fats present in Sacha Inchi Oil, the total monounsaturated fats stand at 10.0g per 100g. Monounsaturated fats are known to benefit heart health, reducing the risk of heart disease and stroke.

Another intriguing aspect of Sacha Inchi Oil is the relatively low amount of saturated fats it contains - just 6.67g per 100g. Lower levels of saturated fats are generally associated with better heart health, as high levels can contribute to high cholesterol and heart disease.

The most remarkable feature of Sacha Inchi Oil's nutritional profile lies in its polyunsaturated fat content. Standing at a whopping 76.67g per 100g, these fats, which include Omega-3 and Omega-6 fatty acids, are essential for the human body. They support brain function, maintain skin and hair health, and are involved in the healthy functioning of the immune system.

Nutrient NameAmount and Unit per 100g
Total fats 93.33g
Calories 827.0kcal
Fatty acids, total saturated 6.67g
Fatty acids, total monounsaturated 10.0g
Fatty acids, total polyunsaturated 76.67g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Sacha Inchi Oil' was not found in FoodData Central, so nutritional data for 'SACHA INCHI OIL ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Sacha Inchi Oil on a Keto Diet

Health Implications of Sacha Inchi Oil on a Keto Diet

While the low carbohydrate content of Sacha Inchi Oil makes it suitable for a keto diet, this isn't the only reason to incorporate this superfood oil into your eating plan. Let's explore the other health benefits of Sacha Inchi Oil, especially when consumed as part of a ketogenic diet.

Firstly, Sacha Inchi Oil is an excellent source of essential fatty acids, specifically Omega-3, Omega-6, and Omega-9. These fatty acids are crucial for our bodies to function properly. They contribute to the health of our heart and brain, aid in reducing inflammation, and can help maintain healthy skin and hair. Additionally, these fatty acids align perfectly with the high-fat principle of the keto diet.

Secondly, Sacha Inchi Oil is rich in antioxidants, notably vitamin E. Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures. Vitamin E also contributes to skin health, providing a natural glow.

Moreover, Sacha Inchi Oil is a good source of plant-based protein. Protein is a crucial nutrient required for the growth and repair of cells and tissues. While the keto diet is not high in protein, getting an adequate amount is essential, and Sacha Inchi Oil is an excellent way to do this.

Finally, Sacha Inchi Oil contains dietary fiber. Despite not being digestible, dietary fiber plays several key roles in our health, including supporting a healthy gut microbiome and promoting satiety, which can help with nutrient absorption and maintaining a healthy digestive system.

Incorporating Sacha Inchi Oil into Your Keto Meal Plan

Incorporating Sacha Inchi Oil into Your Keto Meal Plan

So, you've decided to try adding Sacha Inchi Oil to your keto diet. Great choice! Here are a few practical ways you can incorporate this superfood into your meal plan.

  1. Salad Dressing: Sacha Inchi Oil has a unique, slightly nutty flavor that makes it a perfect addition to your salad dressings. Simply mix it with some apple cider vinegar, a pinch of salt, and your favorite herbs for a keto-friendly dressing that's bursting with nutrients.
  2. Cooking Oil: Sacha Inchi Oil has a relatively high smoke point, which means it can be used for light sautéing or roasting. However, to preserve its nutritional value, it's best used at low to medium heat.
  3. Smoothie Boost: Looking for a way to ramp up your morning smoothie? A spoonful of Sacha Inchi Oil can provide a nutrient boost without adding any carbs.
  4. Keto Snack: Drizzle it over your favorite low-carb veggies or nuts for a quick and easy keto snack.
  5. Soup Finisher: Add a spoonful to your soup just before serving. Its unique flavor can add depth to your dishes and make them more satisfying.

If you're looking for some specific recipes, here are a few ideas:

- Keto Avocado Salad: Toss some fresh avocados with cherry tomatoes, cucumber, and lettuce. Drizzle with a Sacha Inchi Oil dressing (mixed with apple cider vinegar, a pinch of salt, and herbs), and you've got a quick, nutritious keto meal. - Almond Sacha Inchi Smoothie: Blend almond milk with a handful of spinach, a few ice cubes, a spoonful of Sacha Inchi Oil, and a sweetener of your choice (like stevia) for a delicious, nutrient-packed keto smoothie. - Roasted Cauliflower with Sacha Inchi Oil: Toss cauliflower florets in a mix of Sacha Inchi Oil, garlic, salt, and pepper, and then roast until golden. It's a simple, tasty side that's perfect for your keto meal plan.

Keto-Compatible Alternatives for Sacha Inchi Oil

Keto-Compatible Alternatives for Sacha Inchi Oil

While Sacha Inchi Oil is an excellent addition to a keto diet, it's always good to have a variety of options in your kitchen. Here are a few keto-friendly alternatives to Sacha Inchi Oil that you can consider:

  1. Olive Oil: Olive oil is a staple in many kitchens and can be a great alternative to Sacha Inchi Oil. It contains 0.0g net carbs, like Sacha Inchi Oil, and is rich in monounsaturated fats, particularly oleic acid. Olive oil has a lower smoke point, so it's best suited for dressing, drizzling over cooked dishes, or for low-heat cooking.
  2. Coconut Oil: Coconut oil is another keto-approved oil. While it contains saturated fats, they are primarily in the form of medium-chain triglycerides (MCTs), which can be quickly converted into energy in the body. This can be particularly beneficial for those on a keto diet. Coconut oil is also versatile and can be used in a wide range of dishes, from baking to stir-frying.
  3. Avocado Oil: Avocado oil is another excellent alternative. It boasts a high smoke point, making it suitable for high-heat cooking. Like Sacha Inchi Oil, avocado oil is rich in monounsaturated fats and has a carb content of 0.0g per serving.
  4. Macadamia Nut Oil: While not as commonly used, macadamia nut oil is another oil you might want to try. It’s high in monounsaturated fats and has a delicious, nutty flavor that can enhance many dishes. Like Sacha Inchi Oil, it also has 0.0g net carbs per serving.

Each of these oils can be used in various ways in your keto diet. For instance, olive oil can be used in a Caprese salad, coconut oil can be used in a Coconut Chicken Curry, avocado oil can be used to sauté veggies, and macadamia nut oil can be drizzled over a keto salad or used in a keto-friendly stir-fry.

Concluding Thoughts on Sacha Inchi Oil and Keto

Concluding Thoughts on Sacha Inchi Oil and Keto

As we've explored throughout this discussion, Sacha Inchi Oil is more than just a keto-compatible oil. With zero net carbs, it aligns perfectly with the carb limitations of a strict keto diet. But its benefits go far beyond that.

Sacha Inchi Oil is a nutritional powerhouse, rich in essential fatty acids, antioxidants, plant-based protein, and dietary fiber. These nutrients not only complement the high-fat, moderate protein, and low carb profile of a keto diet but also contribute significantly to overall health and wellbeing.

The versatility of Sacha Inchi Oil is another key asset. Whether you're using it in a salad dressing, smoothie, cooking, or as a delightful finishing touch to your soups, Sacha Inchi Oil can inject a nutrient boost into any meal.

While we've covered several ways of incorporating Sacha Inchi Oil into a keto diet, the possibilities are endless. We encourage you to experiment with this oil in your kitchen and discover new ways of using it. Remember, the most important part of any diet is that it should suit your lifestyle and preferences.

One unique idea to explore further with Sacha Inchi Oil is DIY skincare. Given its high antioxidant content, particularly vitamin E, and essential fatty acids, it can be a fantastic addition to homemade skincare products, like a face mask or hair mask. This way, you not only nourish your body from the inside with Sacha Inchi Oil as part of your diet but also from the outside!

Explore our Is It Keto Knowledge Hub.

Is Egusi Seed Oil Keto-Friendly
Is Grapefruit Seed Oil Keto-Friendly
Are Oils 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

Sacha Inchi Oil is exceptionally high in essential omega-3 fatty acids and has zero net carbs, making it compatible with the high-fat, low-carb profile of a ketogenic diet.

No, Sacha Inchi Oil does not contain any net carbs. It's primarily composed of fats, particularly polyunsaturated fats, which are beneficial for overall health.