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Is Pastechi Keto-Friendly?

Pastechi on a kitchen counter

The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity in recent years.

But how do popular foods fit into this dietary plan? In this article, we'll explore one such food - the delectable Pastechi.

Is Pastechi Keto-Friendly? The short answer is no, but there's more to it.


  • Pastechi isn't typically keto-friendly due to its high net carb content.
  • Despite its nutritional benefits from fillings like meat or cheese, the carb content in Pastechi's dough can challenge ketosis.
  • Keto-friendly alternatives to Pastechi are available, involving ingredients like almond flour, coconut flour, and lettuce wraps.

Is Pastechi Keto-Friendly?

Moving on to the question at hand - Is Pastechi Keto-Friendly? Based on its carbohydrate content, the simple answer is no. In the world of ketogenic diets, our main focus is on foods that are high in healthy fats and contain minimal carbohydrates. Unfortunately, Pastechi doesn't quite fit the bill.

Now, let's unpack that a bit more. Pastechi is widely celebrated for its crisp, flaky crust and the savory fillings that lie within. However, the very component that gives Pastechi its distinctive texture and flavor - the dough - is also what makes it less than ideal for a ketogenic diet.

The dough used to make Pastechi is traditionally crafted from flour, which is high in carbohydrates. In fact, 100g of Pastechi contains approximately 27.9g of net carbs. To put that into perspective, a standard ketogenic diet typically limits daily carbohydrate intake to below 50g. As you can see, a single serving of Pastechi could easily account for more than half of your daily carb allowance, making it a less than ideal choice for those strictly following a keto diet.

Can Pastechi be Incorporated into a Strict Keto Diet?

So, can Pastechi be incorporated into a strict keto diet? Given its high net carb content, it's pretty challenging to fit Pastechi into a strict keto framework. Remember, the goal of a ketogenic diet is to keep the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. Consuming too many carbs, like those found in Pastechi, can interrupt this process.

To stay within the daily carb limit of a keto diet, which is typically 50 grams or less, it would be crucial to carefully track your carb intake. There are many tools available, both online and offline, that can help you do this. Apps that track macros can give you a detailed breakdown of your meals, showing the fat, protein, and carb content of each food item.

While using these tools, if you come across Pastechi in your potential meal plan, you might want to reconsider, or at least plan the rest of your day's meals with lower carb content to compensate. However, given how much of your daily allowance a serving of Pastechi can take up, it might be more effective to avoid it altogether when adhering strictly to a ketogenic diet.

Delving into the Carbohydrate Content of Pastechi

Now, let's delve into the carbohydrate content of Pastechi. As we've mentioned earlier, Pastechi contains around 27.9g of net carbs per 100g. But what does this really mean, especially for those on a ketogenic diet?

Firstly, let's explain the concept of 'net carbs'. Net carbs refer to the total amount of carbohydrates in a food that can be absorbed by the body, which could potentially impact ketosis. It's calculated by subtracting the grams of fiber (a type of carb that your body doesn't digest) from the total grams of carbohydrates. For those on a keto diet, understanding net carbs is crucial as it gives a clearer picture of the carbs that actually count towards your daily intake.

Now, back to Pastechi. Suppose you indulge in a serving of Pastechi that weighs around 150g. Given the net carb content per 100g, this single serving would contain approximately 41.85g of net carbs. This is a significant amount, especially considering the strict net carb limit of a keto diet, typically around 50g per day.

Nutritional Snapshot of Pastechi

The Pastechi, a renowned Aruban delicacy, comes with an impressive nutritional profile. Among its numerous nutrients, certain ones stand out for their unique health contributions.

Firstly, with a significant 27.9g of net carbs per 100g serving, Pastechi provides a substantial source of energy. Carbohydrates are the body's primary energy source, fueling everything from your brain to your muscles. Including high-carb foods in your diet can help ensure you have enough energy to power through your day.

The Pastechi is also a decent source of dietary fiber, offering 2g per serving. Fiber is essential for healthy digestion and can help regulate blood sugar levels.

Moreover, it serves up a notable amount of protein, coming in at 7.23g per 100g serving. Proteins are essential for the body's growth, repair, and maintenance. This makes Pastechi an excellent choice for those seeking to incorporate more protein into their diets.

From a micronutrient perspective, Pastechi contains a variety of vitamins and minerals. It has a good concentration of Vitamin A, known for supporting good vision and a healthy immune system. Additionally, the presence of Vitamin C, or ascorbic acid, contributes to the body’s healing process and promotes healthy skin.

Another noteworthy nutrient found in Pastechi is Potassium. At 176mg per serving, this mineral helps regulate fluid balance, nerve signals, and muscle contractions.

Furthermore, Pastechi includes a commendable amount of Magnesium, an essential mineral for numerous biochemical reactions in our body, including nerve and muscle function, protein synthesis, and blood pressure regulation.

Interestingly, it also contains a variety of other nutrients like Iron, Calcium, and various B-Vitamins, all of which contribute to a well-rounded nutritional profile.

It's important to note that Pastechi contains 16.03g of total fats per 100g, including saturated, monounsaturated, and polyunsaturated fats. These fats are essential for absorbing vitamins and producing hormones.

Lastly, Pastechi has a content of 292.0kcal per 100g, making it a high-energy food that can help satisfy your appetite and keep you fueled throughout the day.

In conclusion, the nutritional profile of Pastechi reveals it as a nutrient-dense food item, offering a balance of both macro and micronutrients. The inclusion of this delectable treat in a balanced diet can contribute to a nourishing and varied diet.

Nutrient NameAmount and Unit per 100g
Net Carbs 27.9g
Carbohydrate, by difference 29.9g
Fiber, total dietary 2.0g
Total fats 16.03g
Protein 7.23g
Sodium, Na 446.0mg
Potassium, K 176.0mg
Magnesium, Mg 18.0mg
Calcium, Ca 49.0mg
Vitamin A 16.0ug
Vitamin B-6 0.12mg
Vitamin B-12 0.31ug
Vitamin C, total ascorbic acid 3.4mg
Vitamin E (alpha-tocopherol) 0.35mg
Vitamin K1 4.7ug
Copper, Cu 0.09mg
Iron, Fe 1.64mg
Phosphorus, P 95.0mg
Selenium, Se 6.5ug
Zinc, Zn 1.12mg
Cholesterol 13.0mg
Beta-carotene 53.0ug
Cryptoxanthin, beta 12.0ug
Lycopene 258.0ug
Lutein + zeaxanthin 83.0ug
Thiamin 0.16mg
Riboflavin 0.12mg
Niacin 2.41mg
Folate, total 38.0ug
Choline, total 19.7mg
Folic acid 22.0ug
Retinol 11.0ug
Calories 292.0kcal
Water 45.2g
Fatty acids, total saturated 5.69g
Fatty acids, total monounsaturated 7.21g
Fatty acids, total polyunsaturated 1.75g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pastechi' was not found in FoodData Central, so nutritional data for 'Empanada, NFS' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pastechi on a Keto Diet

Let's discuss the health implications of consuming Pastechi while on a keto diet. As a reminder, the goal of a ketogenic diet is to keep the body in a state of ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. Consuming too many carbs, like those found in Pastechi, can interrupt this state.

Firstly, the high net carb content in Pastechi can make it challenging to stay within the daily carb limit set by a standard ketogenic diet, which is usually around 50 grams. Consuming a single serving of Pastechi can easily consume a large chunk of your daily carb allowance, making it tough to stay in ketosis.

However, while Pastechi isn't the best fit for a keto diet, it's worth noting that it isn't without its nutritional benefits. Pastechi is often filled with different meats, cheese, and sometimes even vegetables, which can be a source of protein and other essential nutrients. That said, the health benefits of these fillings may be overshadowed by the high carb content of the dough when considering a keto diet.

It's important to remember that food isn't simply about macronutrients; it's also about enjoying a diverse and satisfying diet. While Pastechi might not be a regular feature in a strict keto diet, it's a cherished part of many culinary cultures and can be enjoyed as part of a balanced and varied diet.

Avoiding Pastechi in Your Keto Meal Plan

Navigating your way around avoiding Pastechi on a keto diet might seem challenging, especially if it's one of your favorite treats. But don't worry, we've got some practical tips to help you stick to your keto goals.

Firstly, it's crucial to plan your meals ahead of time. This helps you ensure the rest of your meals are low-carb, especially if you're dining out or at a social event where Pastechi might be served. If you know ahead what's on the menu, you can strategize your carb intake for the day.

Finding a keto-friendly alternative for Pastechi is another useful approach. While the taste and texture might not be exactly the same, there are numerous low-carb recipes available that can mimic the savory fillings and crispy bite of Pastechi. Think of using almond or coconut flour for dough, or even lettuce wraps for a no-dough option!

Cravings can be a real challenge when avoiding any food item. If you find yourself craving Pastechi, consider indulging in a keto-friendly dessert that could fulfil your sweet tooth or a savory, high-fat snack to keep you satisfied.

Remember, maintaining a state of ketosis is all about managing your carb intake. If Pastechi presents itself in a meal, it's all about making the decision that aligns best with your diet goals.

Keto-Compatible Alternatives for Pastechi

Finding keto-compatible alternatives for Pastechi can be an exciting culinary adventure. With the right choice of ingredients, you can create dishes that capture the essence of the savory Pastechi, but with a fraction of the carbs.

One possible substitute for the traditional Pastechi dough is almond flour or coconut flour. Both these types of flour are lower in carbs compared to regular wheat flour. For instance, a typical serving of almond flour (100g) contains approximately 20g of carbs, out of which 10g is fiber, therefore, offering only 10g of net carbs. Compare this to the 27.9g net carbs in Pastechi, and you can already start to see the benefits!

In terms of fillings, you could replicate the meat or cheese fillings of the traditional Pastechi using high-fat, low-carb ingredients. For instance, a cheese filling made with full-fat cream cheese and grated cheddar offers a delicious, keto-friendly alternative.

If you're looking for a completely no-dough option, consider lettuce wraps with those savory fillings. While the texture will be different, lettuce wraps provide a fresh, crunchy alternative that's nearly carb-free.

Another trick is to create your own keto-friendly "Pastechi" using eggplant slices as a base. Thinly slice the eggplant, lightly grill or bake until tender, and then top with your chosen fillings and bake until the cheese is melted and bubbly. This can be a delicious, low-carb alternative that offers the same savory experience as a traditional Pastechi, but with significantly fewer carbs.

Concluding Thoughts on Pastechi and Keto

Navigating the world of ketogenic dieting with Pastechi in mind has been quite a journey. To recap, Pastechi's high net carb content makes it a challenging fit for a strict keto diet, in which maintaining a state of ketosis through a low-carb intake is crucial.

While Pastechi offers some nutritional benefits due to its varied fillings like meats, cheese, and sometimes vegetables, it's important to remember these benefits might be overshadowed when considering a keto diet due to the high carb content of the dough.

Despite the challenges, there are many ways to enjoy the flavors of Pastechi while sticking to your keto diet. Consider experimenting with keto-friendly alternatives like almond or coconut flour for the dough, or no-dough options like lettuce wraps. A creative approach to keto dieting opens up a world of potential substitutes that don't compromise your dietary goals.

However, food is not just about sticking to your diet—it’s also about the pleasure of eating. This brings us to a new concept: the "cheat day." Some individuals following the keto diet choose to have a cheat day or meal where they allow themselves to indulge in higher-carb foods like Pastechi. If you choose to go this route, it's important to return to your low-carb routine immediately after to ensure you return to ketosis.

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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

Pastechi is high in carbs, mainly from the dough, making it difficult to incorporate into a strict keto diet that requires low-carb intake.

Yes, there are several alternatives like using almond or coconut flour for the dough, or no-dough options like lettuce wraps. You can even create a keto-friendly "Pastechi" using eggplant slices as a base.