Home / friendly / processed / spreads-and-sauces / sauces / Is Tkemali Keto-Friendly?

Is Tkemali Keto-Friendly?

Tkemali on a kitchen counter

If you're exploring a keto diet and are wondering about the place of various foods in it, one question that might have crossed your mind is, "Is Tkemali Keto-Friendly?" This article delves into the carbohydrate content, health implications, and potential alternatives of Tkemali in the context of a ketogenic diet.

Tkemali, with its unique flavor and nutritional profile, unfortunately, doesn't align well with the low-carb nature of a keto diet.

However, there's a world of flavor still to be explored through keto-friendly alternatives.

So let's embark on this culinary journey of understanding how to navigate the high carb content of Tkemali while maintaining a state of ketosis.


  • Is Tkemali keto-friendly? Unfortunately, no. But why is that, and how can you navigate around it?
  • Tkemali's high carbohydrate content can disrupt ketosis, the metabolic state a keto diet aims to maintain.
  • Despite its nutritional benefits like Vitamin C and antioxidants, Tkemali's high-net carb content makes it incompatible with a keto diet.

Is Tkemali Keto-Friendly?

As we dive into the heart of the matter, the question that brought us here in the first place: is Tkemali keto-friendly? Well, to put it simply, no, Tkemali isn't compatible with a ketogenic diet. Let's break down the reasons why.

When evaluating whether a food fits into the keto diet, we look closely at its macronutrient composition, particularly its carbohydrate content. The ketogenic diet is all about minimizing carbs and prioritizing fats, with a moderate protein intake. It requires keeping the total daily carbohydrate intake lower than 50 grams for most people, and the net carbs (which are total carbs minus fiber) even lower, often around 20-30 grams per day.

Now, let's consider Tkemali. A serving of 100 grams of Tkemali contains 42.11 grams of net carbohydrates. This amount surpasses the total daily net carb allowance on a strict ketogenic diet. It means consuming even a small amount of Tkemali could easily take you beyond your daily carb limit, potentially disrupting the state of ketosis.

Can Tkemali be Incorporated into a Strict Keto Diet?

When it comes to a strict keto diet, which focuses on maintaining a state of ketosis by limiting carbohydrate intake to extremely low levels, the incorporation of Tkemali becomes quite a challenge.

Let's revisit the carbohydrate content of Tkemali. With 42.11 grams of net carbs per 100 grams, it's clear that even a modest serving of Tkemali could cause one to exceed their daily carb allowance. This makes Tkemali a difficult, if not impossible, ingredient to incorporate into a strict keto diet without disrupting ketosis.

In light of this fact, it becomes necessary to explore methods and tools that can assist in tracking our daily carb intake. This can facilitate a better understanding of what we're consuming, helping us make informed decisions about our diet.

One useful tool could be a food diary or a mobile app designed to track macros. These digital platforms allow you to log your daily meals and snacks, providing a detailed summary of your carbohydrate, protein, and fat intake. By regularly monitoring your food consumption, you can ensure you're sticking to your keto diet's macro requirements, avoiding foods like Tkemali that could potentially disrupt your state of ketosis.

Food labels can become your best friends too. By reading these labels, you'll learn what ingredients are in the food and how many carbs they contain. This can help in making better choices while shopping or dining out.

Delving into the Carbohydrate Content of Tkemali

Understanding the carbohydrate content of Tkemali is crucial to grasp why it’s not keto-friendly. Let's delve deeper into this aspect.

A 100-gram serving of Tkemali contains 42.11 grams of net carbs. Now, in the context of a ketogenic diet, we often talk about ‘net carbs’. Net carbs are simply the total carbs in a food, minus the dietary fiber. This is important because dietary fiber is a type of carbohydrate that our bodies can't digest, so it doesn’t raise blood sugar or insulin levels. Therefore, it doesn't count towards the carb limits on a keto diet.

Given that the usual daily net carb intake on a strict keto diet ranges between 20 to 50 grams, you can see that even a small serving of Tkemali could take up a significant chunk, if not all, of your daily carb allowance.

To put this into perspective, let’s consider serving sizes. If you were to use Tkemali as a dipping sauce and used around 30 grams (roughly two tablespoons), you'd be consuming approximately 12.63 grams of net carbs. This is just from the sauce, not taking into consideration the other foods you'll be consuming throughout the day.

Nutritional Snapshot of Tkemali

Tkemali presents a diverse nutritional profile, offering both macro and micronutrients. In a 100g sample, one of the most abundant nutrients is carbohydrates at 42.81g, of which 42.11g are net carbs. Fiber content is relatively low at 0.7g, making it an important consideration for those monitoring their fiber intake.

This cuisine also offers 1.04g of total fats, composed of 0.15g of saturated fats, 0.24g of monounsaturated fats, and 0.59g of polyunsaturated fats. These fats contribute to its caloric value, 184.0kcal, and provide a balanced nutritional combination. The protein content is modest at 0.89g.

Tkemali surprises with its sodium content, providing 538.0mg, and potassium at 259.0mg, which can contribute to electrolyte balance. It also contains various minerals like Magnesium (12.0mg), Calcium (12.0mg), Copper (0.08mg), Iron (1.43mg), Phosphorus (22.0mg), Selenium (0.4ug), Zinc (0.19mg) and Manganese (0.11mg). These micronutrients play a crucial role in numerous body functions.

The vitamin content is also noteworthy. Tkemali offers Vitamin A (2.0ug), Vitamin B-6 (0.08mg), Vitamin C (0.5mg), and features B-group vitamins such as Thiamin (0.02mg), Riboflavin (0.08mg), Niacin (1.01mg), Pantothenic acid (0.06mg), and Folate (6.0ug), aiding in metabolic processes and overall health.

Nutrient NameAmount and Unit per 100g
Net Carbs 42.11g
Carbohydrate, by difference 42.81g
Fiber, total dietary 0.7g
Total fats 1.04g
Protein 0.89g
Sodium, Na 538.0mg
Potassium, K 259.0mg
Magnesium, Mg 12.0mg
Calcium, Ca 12.0mg
Vitamin A 2.0ug
Vitamin B-6 0.08mg
Vitamin C, total ascorbic acid 0.5mg
Copper, Cu 0.08mg
Iron, Fe 1.43mg
Phosphorus, P 22.0mg
Selenium, Se 0.4ug
Zinc, Zn 0.19mg
Beta-carotene 26.0ug
Manganese, Mn 0.11mg
Thiamin 0.02mg
Riboflavin 0.08mg
Niacin 1.01mg
Pantothenic acid 0.06mg
Folate, total 6.0ug
Calories 184.0kcal
Water 53.71g
Fatty acids, total saturated 0.15g
Fatty acids, total monounsaturated 0.24g
Fatty acids, total polyunsaturated 0.59g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Tkemali' was not found in FoodData Central, so nutritional data for 'Sauce, plum, ready-to-serve ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Tkemali on a Keto Diet

While Tkemali's high carbohydrate content makes it unsuitable for a keto diet, its nutritional properties do contribute to overall health and wellness. Let's look at how Tkemali might interact with the keto diet first, and then delve into its broader nutritional profile.

The goal of a ketogenic diet is to maintain a state of ketosis, where the body burns fat for energy instead of glucose. Consuming foods high in net carbs, like Tkemali, can disrupt this state. This is because the body will revert to using the newly available carbohydrates for energy, knocking you out of ketosis. It means the high net carb content in Tkemali could potentially hinder the metabolic state that a keto diet aims to achieve.

Despite its high carb content, Tkemali brings a number of health benefits to the table. Tkemali is made from cherry plums, which are a good source of vitamin C and other antioxidants. These nutrients help protect our cells from damage by free radicals, contributing to overall health. Apart from its antioxidant properties, vitamin C plays a vital role in collagen synthesis, wound healing, and the absorption of iron.

The sauce is also known to contain various herbs and spices, which are associated with anti-inflammatory and digestive benefits. However, these nutritional benefits don't negate the high carbohydrate content that makes Tkemali unsuitable for a keto diet.

Avoiding Tkemali in Your Keto Meal Plan

Steering clear of Tkemali while maintaining a keto-friendly diet can seem like a daunting task, especially if you're a fan of its unique flavor. But fear not, we're here to provide some useful tips that can help keep you in ketosis while satisfying your culinary cravings.

First and foremost, it's crucial to be mindful of the foods you consume. Prioritize foods that are low in net carbs and high in healthy fats, in line with the keto diet guidelines. If you frequent restaurants or eateries that use Tkemali in their dishes, consider asking for it to be served on the side or omitted altogether.

Tkemali is often used as a condiment or dipping sauce. In these scenarios, you could opt for keto-friendly alternatives like homemade mayonnaise, mustard, or guacamole. These can provide a punch of flavor without the high carb content.

Cravings for Tkemali can be difficult to overcome, especially if you're used to having it as a staple in your meals. One way to handle this is by finding low-carb sauces that offer a similar tangy, sweet, and savory flavor profile. Experimenting with different spices, herbs, and vinegar can help you create a sauce that's just as satisfying.

Another strategy could be to slowly reduce your intake of Tkemali, giving your taste buds time to adapt to other flavors. You could also choose to have Tkemali only on occasions where you plan a 'carb refeed' or 'cheat day' — but even then, moderation is key.

Keto-Compatible Alternatives for Tkemali

Finding keto-compatible alternatives for Tkemali can be a significant challenge, especially considering its unique flavor profile. However, there are a few alternatives that can bring a similar zing to your meals without disrupting ketosis. Let's delve into some potential substitutes.

One such option is homemade mayonnaise. It's low in carbs and can be flavored with herbs and spices to enhance taste. A tablespoon of homemade mayonnaise contains less than 1 gram of carbs, far less than the 12.63 grams found in a comparable quantity of Tkemali.

Mustard is another low-carb substitute for Tkemali. It contains roughly 3 grams of carbs per 100 grams, making it suitable for a keto diet. It can add a tangy flavor to your meals, similar to Tkemali, and can be used in a plethora of dishes, from marinades to salad dressings.

Guacamole, primarily made from avocados which are high in healthy fats and low in carbs, can also be a satisfying substitute. A 100-gram serving of guacamole has around 9 grams of net carbs. It can be used as a dip or a topping, adding a creamy texture to your dishes.

For a spicy kick similar to Tkemali, consider using hot sauce. Most hot sauces contain zero to one gram of carbs per serving. They can enhance the flavor of meats, eggs, and keto-friendly veggies.

Concluding Thoughts on Tkemali and Keto

Navigating the nutritional landscape of different foods while maintaining a keto diet can be tricky, and Tkemali is no exception. Throughout this exploration, we've discovered that this vibrant sauce, while packed with beneficial nutrients like Vitamin C and antioxidants, is not suitable for a strict keto diet due to its high net carbohydrate content.

Its unique flavor might be hard to replace, but the good news is that there are many keto-friendly alternatives out there. From homemade mayonnaise to mustard, guacamole, and hot sauce, there's a world of low-carb condiments ready to be explored. Each of these can add a burst of flavor to your meals, without jeopardizing your state of ketosis.

One final thought to consider is the role of creativity in the kitchen. The stringent guidelines of a keto diet can inspire you to experiment with new foods and combinations, turning potential dietary limitations into culinary innovation. For instance, try using a puree of roasted tomatoes with roasted garlic and herbs as a keto-friendly sauce. This could mimic the rich and tangy flavor of Tkemali, while fitting perfectly into your keto meal plan.

Explore our Is It Keto Knowledge Hub.

Is Pique Sauce Keto-Friendly
Are Sauces 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

Tkemali is a Georgian sauce made primarily from wild plums, known for its unique sweet and sour flavor profile.

Tkemali contains a high amount of net carbohydrates due to the sugar content in the plums and additional sugar often added during preparation, which can disrupt the state of ketosis necessary for a keto diet.

Yes, there are several keto-friendly alternatives to Tkemali. These include homemade mayonnaise, mustard, guacamole, and hot sauce. Each of these has a significantly lower carbohydrate content compared to Tkemali.