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Is Jeow Bong Keto-Friendly?

Jeow Bong on a kitchen counter

When one embarks on a ketogenic diet, the question is often posed: "Is my favorite food keto-friendly?" In the case of Jeow Bong, a beloved Lao chili paste known for its fiery flavor, the answer is unfortunately not straightforward.

While its unique taste is a boon for the palate, Jeow Bong's high carbohydrate content makes it less than ideal for those adhering to a strict keto diet.

In this article, we delve into the detailed analysis of Jeow Bong, from its carbohydrate content to its overall place in a keto-friendly lifestyle.

Along the way, we'll also explore some practical alternatives that allow you to enjoy a similar flavor punch without bumping up against your daily carb limit.

Let's begin this flavorful journey.


  • Despite its enticing flavor, Jeow Bong's high carbohydrate content makes it a challenging fit for a strict keto diet.
  • Jeow Bong, while packed with nutrition from ingredients like garlic and red chili, can potentially disrupt ketosis due to its high net carbohydrate content.
  • There are numerous flavorful, keto-friendly substitutes for Jeow Bong that can still bring a kick to your meals.

Is Jeow Bong Keto-Friendly?

Diving straight into the hot question: Is Jeow Bong keto-friendly? To answer this, we need to take a closer look at the nutritional profile of this Lao delicacy.

A serving of Jeow Bong, approximately 100 grams, contains around 20.0 grams of net carbohydrates. Now, if you're well-versed in the keto diet, you'll recognize that this number is quite significant. The key to a successful keto diet is maintaining a very low carbohydrate intake, often at or below 50 grams of net carbs per day. To put it into perspective, consuming 100 grams of Jeow Bong could account for almost half of your daily carb allowance. This makes it quite challenging to include Jeow Bong in a keto diet without breaching your carb limit.

Besides carbs, Jeow Bong is laden with other macro-nutrients, such as fats and proteins. However, the high carb content overshadows these aspects, hence nullifying its potential to be a part of a ketogenic dietary pattern.

Can Jeow Bong be Incorporated into a Strict Keto Diet?

Navigating the nuances of a strict keto diet can be a tricky feat, especially when it comes to incorporating rich, ethnic foods like Jeow Bong. As we've already discussed, the high net carbohydrate content of Jeow Bong positions it as a challenging contender for a keto-friendly food list.

The chief aim of a strict ketogenic diet is to enable your body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. Consuming too many carbs can disrupt this delicate balance, snapping your body out of ketosis. Given that a 100g serving of Jeow Bong comes in at 20.0g of net carbs, it poses a significant potential hurdle for maintaining ketosis.

So, the question arises: Can Jeow Bong be incorporated into a strict keto diet? Honestly, it would be challenging. Juggling Jeow Bong into a strict keto regimen would require meticulous daily planning and precise carb counting to ensure you do not exceed your daily carb limit.

Fortunately, there are numerous tools and apps available that can help you track your macro-nutrient intake. These digital aids can make it easier to manage your daily carb intake, making sure you stay within your limits. It is possible to indulge in a small quantity of Jeow Bong occasionally, but it would require careful planning and strict control of all other carb sources for the day.

Delving into the Carbohydrate Content of Jeow Bong

Aiming to get a handle on the carbohydrate content of Jeow Bong, we first need to understand the concept of net carbs. For those on a ketogenic diet, net carbs — which are total carbohydrates minus dietary fiber — are what matter most. The reason? While total carbs include all types of carbs, it's primarily the net or 'digestible' carbs that impact blood sugar levels and, therefore, your state of ketosis.

Now, let's consider Jeow Bong. A 100g serving of this flavorful Lao chili paste contains around 20.0g of net carbs. This may not seem like a big number at first glance. But, if you're following a strict ketogenic diet that caps your net carb intake to 50g per day, a single 100g serving of Jeow Bong can account for almost half of your daily carb budget.

Let's put this into perspective with a real-world example. Imagine a meal with a moderate serving of Jeow Bong, say about 50g, alongside your sticky rice or grilled meat. Even this modest serving would contribute 10.0g of net carbs to your meal — a significant amount within a strict keto eating plan.

Nutritional Snapshot of Jeow Bong

The nutritional profile of Jeow Bong is quite intriguing. With a 100g sample, this Lao chili paste packs a significant amount of macronutrients and micronutrients.

Starting with the macronutrients, Jeow Bong has 20g of carbohydrates. This makes it a source of energy, as carbs are the body's primary energy supply. While not incredibly high in terms of energy content, it does contribute a notable 100.0kcal per 100g, aligning it with many other savory condiments.

The micronutrient content is particularly interesting. Jeow Bong contains a hefty amount of Sodium, Na at 2300.0mg per 100g. Sodium is an essential mineral that helps maintain fluid balance, supports muscle function, and aids nerve impulse transmission.

However, please note that as 'Jeow Bong' was not found in the FoodData Central database, these values are approximated from similar food, the 'Smoky chili paste'. All nutritional data should be used as a guide and does not replace professional dietary advice.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 20.0g
Sodium, Na 2300.0mg
Calories 100.0kcal
This data was provided by the US Department of Agriculture's FoodData Central system.
'Jeow Bong' was not found in FoodData Central, so nutritional data for 'Smoky chili paste' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Jeow Bong on a Keto Diet

The health implications of including Jeow Bong in a keto diet extend beyond its carb content and its potential impact on ketosis. Ketosis, as we know, is the metabolic state where the body burns fats for energy instead of carbohydrates. It's the cornerstone of a ketogenic diet. Consuming high-carb foods, like Jeow Bong, can disrupt this state, making it challenging to reap the potential benefits of a ketogenic lifestyle.

However, while Jeow Bong might not be the best fit for a keto diet due to its high carb content, it does bring other nutritional aspects to the table. Jeow Bong is made with several healthful ingredients like garlic and red chili. Garlic is known for its antioxidant properties and potential benefits for heart health, while red chili peppers are packed with capsaicin, a compound that's been linked with various health benefits including pain relief and boosting metabolic rate.

Furthermore, traditional Jeow Bong recipes often include dried buffalo skin or pork skin, which provide collagen—a protein that has been associated with benefits for skin health and joint function.

Avoiding Jeow Bong in Your Keto Meal Plan

Keeping Jeow Bong off your plate while adhering to a keto diet might seem daunting, especially if you're a fan of its unique, fiery flavor. However, with a few handy tips and a bit of determination, avoiding Jeow Bong in your keto meal plan can be entirely manageable.

One of the most effective ways to avoid Jeow Bong is to be conscious of your food choices, especially when dining out or enjoying Lao cuisine. Jeow Bong is commonly used as a condiment or dipping sauce for dishes like sticky rice or grilled meats. Being aware of its presence and opting for less carb-heavy alternatives can make a significant difference to your carb count.

Having a stash of keto-friendly snacks on hand can also be a lifesaver when cravings strike. Foods like boiled eggs, nuts, and seeds, or even low-carb vegetables dipped in a keto-friendly sauce can help keep hunger at bay and reduce the temptation to reach for that jar of Jeow Bong.

Furthermore, consider exploring other less carb-heavy condiments that can bring a kick to your meals. Options like hot sauces, mustards, or vinegar can add a punch of flavor without the hefty carb content of Jeow Bong.

Keto-Compatible Alternatives for Jeow Bong

Finding a suitable substitute for Jeow Bong while sticking to a keto-friendly diet can be a culinary adventure. The challenge lies in finding alternatives that bring a similar kick to your dishes without the high carb content of Jeow Bong. That being said, let's delve into some keto-compatible alternatives.

One such alternative could be a simple homemade chili paste. By using low-carb ingredients like fresh red chilies, garlic, a dash of vinegar, and salt, you can create a fiery condiment that sits well within your keto macros. For instance, a 100g serving of this concoction would contain significantly fewer carbs than Jeow Bong, making it a more keto-friendly choice.

Another great alternative is to use hot sauces, which are typically low in carbohydrates. Brands like Tabasco or Frank's RedHot Original Cayenne Pepper Sauce contain minimal carbs and can be used liberally in your keto meals. Imagine drizzling some of these hot sauces over your grilled meats or using them as a spicy dip for your raw veggies.

Another alternative could be using spice-infused oils. Infusing oils like olive or avocado oil with chili flakes or garlic can add a flavor punch to your meals without adding any extra carbs. A tablespoon of such infused oils in your salad dressing or drizzled over your roasted veggies can do wonders.

Concluding Thoughts on Jeow Bong and Keto

As we delve into the many layers of a ketogenic diet, the place of Jeow Bong becomes quite clear. Given its rich, unique flavor profile, it might be a tempting addition to your meals, but its high net carbohydrate content makes it a difficult fit for a strict keto regimen.

While Jeow Bong's robust flavor and healthful ingredients like garlic and red chili offer certain nutritional benefits, the challenge lies in its potential to disrupt ketosis due to its high carb content. Each 100g serving of Jeow Bong comes loaded with 20.0g of net carbs, making it a considerable portion of your daily carb limit if you're following a ketogenic diet.

However, the exploration of a new diet should not mean giving up on flavor. The world of culinary delights is vast, and many keto-compatible alternatives to Jeow Bong exist. Whether you're whipping up a homemade chili paste or drizzling your dishes with hot sauce, you can still enjoy a fiery kick in your meals while staying within your carb limits.

Lastly, consider this: Adding fresh herbs and spices like coriander, basil, or even a squeeze of lime can bring a different, but equally delightful flavor dimension to your dishes. These ingredients not only are keto-compliant but also boost your dishes with an added layer of taste, taking your keto meals from good to gourmet.

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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.

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Frequently Asked Questions

Jeow Bong, while savory and flavorful, contains a high amount of carbohydrates due to ingredients like sugar and sticky rice. These ingredients can push your daily carb intake over the limit recommended for a typical keto diet, which can disrupt the state of ketosis.