Home / friendly / processed / snacks / dough-based / Is Beignet Keto-Friendly?

Is Beignet Keto-Friendly?

Beignet on a kitchen counter

In the quest to maintain a ketogenic lifestyle, understanding what you consume becomes paramount.

So, let's ask the question - 'Is Beignet Keto-Friendly?' The short and sweet answer is no.

Beignets, as delightful as they are, don't find a place in a keto-friendly meal plan due to their high net carb content.

But fear not! The absence of beignets doesn't mean the end of sweet indulgences on your keto journey.

Join us as we delve into the carbohydrate content of beignets, the challenges they pose for ketosis, and explore delicious, keto-compliant alternatives to cater to your sweet cravings.

Let's embark on this flavorful journey together!


  • Beignets are not keto-friendly due to their high net carb content.
  • Consuming beignets can disrupt ketosis, causing fluctuations in energy levels and potentially leading to cravings.
  • There's a world of delicious, keto-friendly alternatives to satisfy your sweet tooth without compromising your diet.

Is Beignet Keto-Friendly?

Let's dive straight into the question that brought us here: Is Beignet Keto-Friendly? The straightforward answer is no.

For a diet to be considered ketogenic, it typically restricts its carbohydrate intake to a meager 20-50 grams per day, pushing the body to enter a metabolic state called ketosis where it burns fat for energy instead of carbohydrates. Now, let's see how beignets measure up against this standard.

Beignets are deep-fried pastries, an integral part of the New Orleans culinary culture, and are loved for their sweet, fluffy interior and crispy exterior. But what do their nutritionals look like? A standard serving of 100 grams of beignet contains a whopping 51.79 grams of net carbohydrates, which is more than what most individuals on a ketogenic diet consume in an entire day!

It's not just the high total carb count that poses a problem. When we consider net carbs, which are total carbs minus fiber, beignets still come out high. Fiber, a type of carb that our bodies can't digest, doesn't impact our blood sugar levels or interfere with ketosis, which is why we deduct it from total carbs to get net carbs. Unfortunately, beignets are low in fiber, meaning their high total carb count translates almost directly into a high net carb count.

Can Beignet be Incorporated into a Strict Keto Diet?

Continuing our exploration, we now ask: Can Beignet be incorporated into a strict Keto Diet? If you're adhering to a strict ketogenic lifestyle, the answer, unfortunately, is no.

The high net carb content of beignets, as we've discussed, far exceeds the daily carb limit of a typical ketogenic diet. Consuming a beignet could easily push you out of the metabolic state of ketosis, undermining the very premise of the keto diet. While occasional indulgences are part of life, they can disrupt the consistent low-carb, high-fat intake necessary to maintain ketosis.

So, how can you ensure you're staying on track with your keto diet? The answer lies in diligent tracking of your carb intake. There are numerous tools and apps available today that help monitor your daily macro intake, analyzing the nutritional content of your meals, and providing alerts when you're nearing your daily carb limit. By regularly monitoring your food intake, you can effortlessly stay within your keto parameters and effectively avoid high-net-carb foods like beignets.

Delving into the Carbohydrate Content of Beignet

Let's delve deeper into the carbohydrate content of beignets and why it's a crucial factor for those following a ketogenic diet.

The concept of net carbs is fundamental for individuals on a ketogenic diet. Net carbs are essentially the amount of carbohydrates that your body can digest and use for energy. It's calculated by subtracting the fiber content (which your body can't digest) from the total carbohydrates. For individuals on a keto diet, it's the net carbs that matter, as they influence blood sugar levels and insulin response, thus impacting the state of ketosis.

A beignet, a delightful deep-fried pastry, unfortunately, falls on the higher end of the net carb spectrum. A standard serving of 100 grams of beignet contains around 51.79 grams of net carbs. To put this into perspective, let's consider some real-world examples. A single beignet from the famed Café du Monde in New Orleans, for instance, weighs approximately 58 grams. This would translate to around 30 grams of net carbs per beignet – more than half the daily carb limit for many on a keto diet!

Considering smaller servings doesn't provide much relief either. Even a mini beignet, which might weigh around 15 grams, still holds roughly 7.7 grams of net carbs. This might seem less in comparison, but remember that these carbs add up throughout the day, and maintaining ketosis requires managing your total daily net carb intake meticulously.

Nutritional Snapshot of Beignet

A Beignet, a beloved sweet treat hailing from the French Quarter of New Orleans, carries a distinct nutritional profile. Starting with a 100g sample, you'll get a considerable 51.79g of net carbs, making it a substantial carbohydrate source. This includes 1.9g of dietary fiber, essential for digestive wellness.

Total fats stand at 20.18g, among which you'll find 8.4g of saturated fats, 6.44g of monounsaturated, and 3.19g of polyunsaturated fats, each playing a different role in overall health. The protein content, although not as high, is a decent 5.46g.

On the micronutrient side, a Beignet has a myriad of essential vitamins and minerals. Notably, it contains 90.0mg of calcium, beneficial for bone health, and a decent 2.12mg of iron, crucial for blood cell production. Vitamins are well-represented too, with traces of A, B-6, B-12, C, and E, along with K1. These vitamins contribute to various bodily functions, from immune system support to aiding in cell repair.

A Beignet also carries a unique feature: it contains beta-carotene and cryptoxanthin, both of which are precursors of Vitamin A, plus it boasts a content of lutein + zeaxanthin, nutrients known to support eye health.

Despite its high calorie content (417.0kcal), the Beignet also offers a surprising hydration aspect with its 19.58g of water.

Nutrient NameAmount and Unit per 100g
Net Carbs 51.79g
Carbohydrate, by difference 53.69g
Fiber, total dietary 1.9g
Total fats 20.18g
Protein 5.46g
Sodium, Na 281.0mg
Potassium, K 91.0mg
Magnesium, Mg 15.0mg
Calcium, Ca 90.0mg
Vitamin A 4.0ug
Vitamin B-6 0.03mg
Vitamin B-12 0.1ug
Vitamin C, total ascorbic acid 1.1mg
Vitamin E (alpha-tocopherol) 1.27mg
Vitamin K1 10.2ug
Copper, Cu 0.08mg
Iron, Fe 2.12mg
Phosphorus, P 104.0mg
Selenium, Se 14.0ug
Zinc, Zn 0.54mg
Cholesterol 27.0mg
Beta-carotene 3.0ug
Cryptoxanthin, beta 1.0ug
Lutein + zeaxanthin 32.0ug
Thiamin 0.28mg
Riboflavin 0.17mg
Niacin 2.32mg
Folate, total 96.0ug
Choline, total 25.9mg
Folic acid 60.0ug
Retinol 4.0ug
Calories 417.0kcal
Water 19.58g
Fatty acids, total saturated 8.4g
Fatty acids, total monounsaturated 6.44g
Fatty acids, total polyunsaturated 3.19g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Beignet' was not found in FoodData Central, so nutritional data for 'Beignet' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Beignet on a Keto Diet

As we further explore the implications of beignets on a ketogenic lifestyle, it becomes increasingly clear how important it is to understand the impact of our food choices on our overall health and wellbeing.

In the context of a keto diet, the challenge with beignets lies in their potential to disrupt ketosis, the metabolic state where the body burns fat instead of carbs for energy. As we've explored, the high net carb content in beignets can easily tip the scale on your daily carb limit, pulling you out of ketosis. This can cause fluctuations in energy levels, potentially leading to unwanted cravings or reduced mental clarity, common symptoms of exiting ketosis.

Moving beyond the ketogenic context, beignets do have some nutritional aspects worth noting. They contain trace amounts of iron and calcium, and if made traditionally with yeast, they may offer the gut-friendly benefits associated with fermented foods. However, as they are deep-fried and sugar-coated, they also come with a high caloric count and added sugars.

It's worth noting that, while indulging in a beignet or two won't necessarily spell disaster for your health, it's the frequency and quantity of consumption that matters. Moderation is key, especially when it comes to high-carb treats like beignets.

Avoiding Beignet in Your Keto Meal Plan

Navigating a keto meal plan while trying to avoid tempting treats like beignets can indeed be a challenge. But with some practical tips and a little determination, it's entirely doable.

Firstly, it's essential to reiterate the importance of maintaining a low-carb food repertoire in your diet. This means focusing on nutrient-dense, high-fat foods like avocados, eggs, and lean meats, and low-carb veggies like leafy greens and zucchini. These foods not only keep you satiated but also help maintain the state of ketosis, crucial for a ketogenic diet.

Beignets often make an appearance at celebrations, brunches, or even as a delightful afternoon snack. If you find yourself in a situation where beignets are being served, prepare yourself beforehand. Fill up on keto-friendly meals prior to attending social events. When you’re not hungry, it’s easier to resist carb-rich foods like beignets.

Then comes the inevitable - cravings. If you find yourself yearning for a sweet, fluffy beignet, take a moment and try to identify what you're really craving. Is it the sweetness? The light, fluffy texture? Once you identify what you're really after, you can look for keto-friendly ways to satisfy that craving. A sweet, fluffy keto pancake, for instance, can help curb the craving without breaking your carb bank.

Keto-Compatible Alternatives for Beignet

Having established the incompatibility of beignets with a ketogenic diet, let's now explore a few keto-friendly alternatives that could satisfy those sweet cravings without disrupting your ketosis.

  1. Keto Pancakes: Made with almond flour or coconut flour, these offer a fluffy texture reminiscent of beignets. You can sweeten them with a keto-friendly sweetener like stevia or erythritol. A 100g serving of almond flour pancakes has approximately 3.9g of net carbs, a significant reduction from the 51.79g found in beignets.
  2. Chia Pudding: Chia seeds are a wonderful source of healthy fats and fiber, making them perfect for a keto diet. When soaked, they create a pudding-like consistency. Adding a keto-friendly sweetener and some vanilla extract can make chia pudding a delightful, low-carb dessert.
  3. Keto Donuts: Made with keto-friendly flours and sweeteners, these provide the sweetness and richness of a beignet without the high-carb content. With around 5.7g of net carbs per 100g serving, they're a far better option for those following a ketogenic diet.
  4. Almond Flour Muffins: Almond flour, eggs, and a keto-friendly sweetener are all you need for these delicious muffins. They're easy to make and have a satisfyingly cake-like texture. Plus, a 100g serving contains approximately 2.7g of net carbs, making these muffins a low-carb sweet treat.

Concluding Thoughts on Beignet and Keto

As we come full circle in our exploration of beignets in the context of a ketogenic lifestyle, we gather some key insights. Firstly, while beignets are a treasured indulgence for many, their high net carb content makes them ill-suited for a strict ketogenic diet. Consuming beignets can disrupt the metabolic state of ketosis and make it challenging to stay within your daily carb limit.

Despite their deliciousness, beignets, being deep-fried and sugar-coated, also come with a high caloric count and added sugars. However, they do offer small amounts of iron and calcium, and if made with yeast, may provide the gut-friendly benefits of fermented foods.

The key takeaway is that moderation is crucial, especially when it comes to high-carb foods like beignets. But this doesn't mean you have to deprive yourself of sweet treats. By experimenting with keto-friendly alternatives like keto pancakes, chia pudding, keto donuts, and almond flour muffins, you can still satisfy your sweet tooth without compromising your ketogenic lifestyle.

One unique idea that we haven't yet explored is the concept of "mindful eating." This involves paying attention to your body's hunger and fullness cues, and making deliberate, conscious decisions about what you eat and when. Incorporating mindful eating into your keto journey can not only help you avoid high-carb temptations like beignets but can also enhance your overall relationship with food.

Explore our Is It Keto Knowledge Hub.

Is Kumukunsi Keto-Friendly
Are Dough-Based 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

Yes, beignets are high in carbs. A typical beignet contains around 51.79g of carbs per 100g serving, which makes it incompatible with a ketogenic diet that typically limits daily carb intake to around 20-50g.