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Is Cheong Keto-Friendly?

Cheong on a kitchen counter

When embarking on a ketogenic diet, a common question that arises is about the compatibility of certain foods with this low-carb, high-fat eating plan.

In this article, we take a detailed look at Cheong, a food with a rich, vibrant history in Asian cuisine.

As we delve into its nutritional profile, we will discover that, despite its appealing taste and texture, Cheong's high net carbohydrate content poses significant challenges for those seeking to maintain ketosis.

Along the way, we will suggest some keto-friendly alternatives, discuss ways to navigate cravings, and give you the knowledge needed to make informed dietary choices.Let's start our exploration into the question: 'Is Cheong Keto-Friendly?'


  • Cheong is not keto-friendly due to its high net carb content.
  • High intake of Cheong can disrupt ketosis, the fat-burning state crucial for a keto diet.
  • While Cheong offers unique flavors and certain nutritional benefits, it's a challenge to incorporate into a strict keto diet.

Is Cheong Keto-Friendly?

Let's tackle the question head-on: Is Cheong keto-friendly? The answer, unfortunately, might not be to everyone's liking, especially if you're a fan of this traditional Asian delicacy.

Cheong, despite its many culinary attractions, is not typically compatible with a strict keto regimen. The primary reason lies in its carbohydrate load. Remember, the cornerstone of a ketogenic diet is low carbohydrate intake, and this is where Cheong falls short.

The nutritional profile of Cheong reveals that it contains 36.1g of net carbs per 100g serving. That's quite substantial when you consider that a standard keto diet usually limits the daily carbohydrate intake to a range of 20-50 grams. Consuming Cheong, even in moderate amounts, can thus potentially tip the scales, pushing your carb intake above the recommended keto limits.

The high carbohydrate content in Cheong opposes the primary goal of a ketogenic diet, which is to put the body in a metabolic state called ketosis. In this state, the body burns fat for fuel instead of its usual go-to energy source, carbohydrates. Eating carb-heavy foods like Cheong can interrupt this process, making it harder for your body to stay in ketosis.

Can Cheong be Incorporated into a Strict Keto Diet?

Can Cheong be part of a strict keto diet? Given the high net carb content we've discussed, it's clear that incorporating Cheong into a strict keto diet can be a challenge.

Cheong, with its 36.1g of net carbs per 100g serving, consumes a significant proportion of your daily carb allowance on a ketogenic diet. In fact, in some cases, it could take up your entire allowance, leaving little to no room for other foods you'd like to enjoy throughout the day. This makes it difficult for Cheong to fit comfortably into a strict keto diet.

However, avoiding such high-carb foods doesn't mean you have to compromise on taste or variety. The key here is to focus on lower-carb alternatives that can provide similar flavor profiles without disrupting your ketosis. We'll explore some of these alternatives later in this guide.

In the meantime, an effective way to stay on top of your carb intake is to use a food tracking tool. There are numerous mobile applications and websites that can help you calculate and monitor your daily macronutrient intake, including carbs, protein, and fat. By inputting your food choices, you can easily keep track of your carb consumption, making sure you stay within your keto limits.

Delving into the Carbohydrate Content of Cheong

Understanding the carbohydrate content of any food is vital for managing a ketogenic diet effectively. With Cheong, the carbohydrate content is particularly noteworthy.

As we've discussed, Cheong contains 36.1g of net carbs per 100g. But what exactly does 'net carbs' mean? In the context of a keto diet, net carbs refer to the total carbohydrates in a food minus the fiber. Fiber is a type of carbohydrate that your body can't digest, so it doesn't raise your blood sugar levels and doesn't count toward your daily carb limit. This is why we focus on net carbs, which impact your blood sugar levels and can potentially knock you out of ketosis.

To give you a practical sense of what this looks like, let's imagine a typical serving of Cheong. Suppose you're having a 200g portion of Cheong for a meal. That means you'd be consuming around 72.2g of net carbs just from that single meal - significantly above the daily limit for most people on a ketogenic diet.

It's also worth highlighting that Cheong's high net carbs can add up quickly, even if you're consuming smaller portions. For example, even a modest 50g serving of Cheong packs in about 18g of net carbs, which can take up a large portion of your daily carb allowance on a keto diet.

Nutritional Snapshot of Cheong

Cheong, a popular food condiment, boasts a unique nutritional profile. With a 100g sample offering 151.0kcal, it's a source of energy for the body. The primary macronutrient is carbohydrates, with net carbs standing at 36.1g and total carbs at 37.6g. This includes 1.5g of dietary fiber which aids in digestion.

Despite having a low fat content, with total fats at just 0.1g, Cheong offers trace amounts of essential fatty acids. These include both monounsaturated and polyunsaturated fats, which are known for their potential heart health benefits.

Cheong's protein content is low, making it less suitable for those seeking high protein foods. However, what it lacks in protein, it makes up for in other nutrients. For instance, it contains vitamins such as Vitamin C (15.0mg) known for its immunity-boosting properties, and Vitamin B-6 (0.02mg), crucial for brain development and function.

The presence of Vitamin E (alpha-tocopherol) at 0.21mg and Vitamin K1 at 1.6ug further enriches Cheong's nutritional content. These vitamins play vital roles in maintaining skin health and promoting proper blood clotting, respectively.

Beyond these, Cheong is also a source of several minerals. It has a notable amount of Potassium (59.0mg), important for maintaining fluid balance, and Magnesium (4.0mg), which supports muscle and nerve function. The presence of trace minerals like Copper, Zinc, and Manganese in Cheong add to its nutritional richness.

Furthermore, Cheong has 20.0ug of Lutein + zeaxanthin, nutrients known for promoting eye health, and 5.0ug of Beta-carotene, a precursor of Vitamin A.

Finally, Cheong's water content stands at 62.0g, contributing to hydration which is vital for most bodily functions. Despite its sweet taste, Cheong stays away from trans fats and cholesterol, adding to its appeal as a relatively healthier choice in the condiment category.

Nutrient NameAmount and Unit per 100g
Net Carbs 36.1g
Carbohydrate, by difference 37.6g
Fiber, total dietary 1.5g
Total fats 0.1g
Potassium, K 59.0mg
Magnesium, Mg 4.0mg
Vitamin B-6 0.02mg
Vitamin C, total ascorbic acid 15.0mg
Vitamin E (alpha-tocopherol) 0.21mg
Vitamin K1 1.6ug
Copper, Cu 0.04mg
Phosphorus, P 7.0mg
Selenium, Se 0.4ug
Zinc, Zn 0.05mg
Fluoride, F 3.3ug
Beta-carotene 5.0ug
Lutein + zeaxanthin 20.0ug
Manganese, Mn 0.29mg
Thiamin 0.01mg
Riboflavin 0.02mg
Niacin 0.08mg
Pantothenic acid 0.09mg
Folate, total 18.0ug
Choline, total 4.2mg
Calories 151.0kcal
Water 62.0g
Fatty acids, total saturated 0.0g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Cheong' was not found in FoodData Central, so nutritional data for 'Jams, preserves, marmalade, reduced sugar ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Cheong on a Keto Diet

Let's delve into the health implications of incorporating Cheong into a keto diet. As we've already established, the high net carb content of Cheong poses a significant challenge for maintaining ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates. Consuming Cheong in any substantial quantity may tip your daily carb intake over the ketogenic threshold, making it harder for your body to stay in that fat-burning state.

However, it's important to note that food isn't just about macronutrients and meeting diet goals. Each food contributes to our overall wellness in its unique way, and Cheong is no exception.

While Cheong may not be the best fit for a keto diet, it does offer other health benefits. For example, it's a source of certain minerals and vitamins, depending on the particular ingredients used in its preparation. These nutrients contribute to various bodily functions and overall health.

But, as we've discussed, the higher carb content of Cheong makes it a tough fit for a keto lifestyle. Therefore, if you're committed to a ketogenic diet, it's essential to be mindful of your Cheong intake or opt for lower-carb alternatives that align better with your dietary goals.

Avoiding Cheong in Your Keto Meal Plan

Staying true to a ketogenic diet means making mindful decisions about your food intake, and yes, that often means avoiding certain foods. With Cheong, due to its high net carbs, it's one of those foods you'll need to sidestep to maintain your ketogenic state.

Here are some practical tips and methods to help you avoid Cheong in your keto meal plan:

Firstly, always read the food labels or menu descriptions carefully. Cheong may appear in a variety of dishes, especially in Asian cuisine. By thoroughly checking the ingredients, you can ensure you're not inadvertently consuming Cheong and disrupting your ketosis.

Secondly, if you're eating out, don't hesitate to ask about the ingredients in your dish. Most restaurants are happy to share this information and may even be able to offer alternatives if Cheong is included in the recipe.

Thirdly, plan your meals ahead of time. Preparing your meals at home gives you full control over the ingredients, helping you to easily avoid Cheong and stay within your keto limits.

To overcome cravings for Cheong, try experimenting with different low-carb foods and recipes. There are plenty of delicious, keto-friendly dishes that can provide the variety and complexity of flavors that you might miss from Cheong.

Keto-Compatible Alternatives for Cheong

While Cheong may not be the best choice for a ketogenic diet because of its high net carb content, there are plenty of other ingredients you can use as alternatives. Here are a few keto-compatible substitutes that you can consider:

  1. Zucchini Noodles (Zoodles): A popular choice on a keto diet, zucchini noodles, or 'zoodles,' are a versatile, low-carb substitute for Cheong. A 100g serving of zucchini contains just about 3g of net carbs, considerably lower than Cheong. You can use them as a base for your sauces or stir-fry them with your favorite keto-friendly ingredients.
  2. Cauliflower Rice: Cauliflower rice is another excellent low-carb alternative to Cheong. With only around 5g of net carbs per 100g serving, cauliflower rice can be used in a variety of dishes from fried rice to sushi rolls, providing the texture of traditional rice without the high carb content.
  3. Shirataki Noodles: Made from the konjac yam, shirataki noodles are virtually carb-free, making them an ideal alternative to Cheong. They're great in soups, salads, or even as a pasta substitute.

To provide a comparative overview, Cheong contains 36.1g of net carbs per 100g serving, while zucchini noodles have around 3g, cauliflower rice about 5g, and shirataki noodles almost zero.

Concluding Thoughts on Cheong and Keto

In our exploration of Cheong's compatibility with a ketogenic diet, we've covered many aspects. From Cheong's high net carb content, which makes it a challenging fit for a strict keto diet, to the numerous alternatives that can provide similar culinary experiences while keeping you within your daily carb limit.

While Cheong does offer certain nutritional benefits, its high net carbohydrate content makes it a food to avoid if you're aiming to stay in ketosis. The high carbs can quickly add up, especially if you're not careful with portion sizes, potentially disrupting your ketogenic state.

Fortunately, there are various alternatives like zucchini noodles, cauliflower rice, and shirataki noodles, each providing their unique flavor and texture while keeping your carb intake minimal.

By swapping Cheong with these options, you can enjoy a wide range of dishes without worrying about exceeding your carb limit. Remember, successful keto dieting isn't just about eliminating high-carb foods but finding low-carb substitutes that you enjoy.

Finally, and this is an idea we haven't covered yet, consider starting a food diary. Keeping a record of your daily food intake can be insightful. It can help you understand better how certain foods, like Cheong, affect your ketosis and identify patterns or triggers that may lead you to crave high-carb foods. A food diary can also be a great tool for planning your meals and making sure you're incorporating enough variety into your diet with keto-friendly options.

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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

No, due to its high net carb content, Cheong is not considered keto-friendly as it can disrupt ketosis, the fat-burning state crucial for a keto diet.

Even occasional consumption of Cheong can disrupt ketosis because of its high net carbs. The impact can vary depending on individual metabolic responses and the quantity consumed.