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Is Latik Keto-Friendly?

Latik on a kitchen counter

'Is Latik Keto-Friendly?' This question is a hot topic among followers of the ketogenic, or keto, diet who enjoy the inclusion of global flavors in their meal plan.

Given the strict carbohydrate restrictions in a ketogenic diet, understanding the carb content of every food, including exciting ingredients like Latik, is paramount.

Latik, a rich and flavorful ingredient hailing from the Philippines, offers a surprisingly low net carbohydrate content, making it a potentially excellent addition to a ketogenic diet.

Its unique flavor and texture can bring a dash of culinary adventure to your keto meals, without significantly impacting your daily carb limit.

As we delve into this guide, we'll explore the carbohydrate content of Latik, its health implications within a keto diet, practical methods of incorporating Latik into your keto meal plan, and even some keto-compatible alternatives.

This comprehensive overview will help you make an informed decision on whether to invite this delicious ingredient into your keto-friendly menu.


  • Yes, Latik is keto-friendly with a low net carb content of 3.34g per 100g, fitting comfortably into the strict carb limits of a ketogenic diet.
  • Latik, derived from coconut milk, is rich in medium-chain triglycerides (MCTs), providing energy and potentially supporting heart health.
  • You don't have to limit Latik to your sweet dishes. It can be a savory game-changer in your keto recipes as well.

Is Latik Keto-Friendly?

Let's cut straight to the chase: Yes, Latik is indeed keto-friendly. When it comes to considering a food's compatibility with the ketogenic diet, one of the primary factors we examine is the macronutrient content, specifically the carbohydrate content. As a reminder, the ketogenic diet places significant emphasis on high fat, moderate protein, and very low carbohydrate intake.

Latik's macronutrient composition shines in this regard. Boasting a surprisingly low net carb content of merely 3.34g per 100g, it's clear that Latik fits snugly within the typically strict carbohydrate limitations of a ketogenic diet.

Let's take a moment to clarify what "net carbs" are. Net carbs are calculated by subtracting the fiber content from the total carb content in foods. They represent the carbs that are digestible and can be converted into glucose, one of the body's primary energy sources. And since glucose can interfere with entering or maintaining the state of ketosis, it's essential to keep net carb intake low on a keto diet.

The fact that Latik's net carb content is so low makes it an especially attractive food for those adhering to a ketogenic lifestyle. It allows you to savor its unique flavor, derived from simmered and reduced coconut milk, without worrying about jeopardizing your metabolic state.

Can Latik be Incorporated into a Strict Keto Diet?

When it comes to incorporating Latik into a strict keto diet, we can say with confidence that yes, Latik can indeed be a part of your ketogenic lifestyle. Its net carb content of 3.34g per 100g makes it a viable choice for those adhering to even the strictest of keto diets.

If you're new to keto or are following a particularly strict variation of the diet, you're likely aiming to keep your daily net carb intake somewhere between 20 and 50 grams. Given its low net carb content, Latik can be seamlessly included in your meal plan without causing a significant surge in your daily carb load.

However, as always, balance is key. While Latik is indeed a keto-friendly option, it's essential to keep in mind that it is one component of your overall diet. Including Latik in your meals should not mean ignoring other vital dietary components. Ensure you're still getting a good mix of proteins, fats, and other low-carb vegetables, and remember to keep an eye on portion sizes, too.

For those who like to keep track of their daily intake, tools like MyFitnessPal or Cronometer can be very helpful for logging food and tracking your macro ratios. These tools can help you see the larger picture of your daily intake and make it easier to fit Latik into your ketogenic lifestyle without breaking ketosis.

Delving into the Carbohydrate Content of Latik

Understanding the carbohydrate content of any food is vital when following a ketogenic diet. As we've previously mentioned, Latik has a surprisingly low net carbs amount - just 3.34g per 100g. But what does that really mean, and how does it translate to real-world servings of Latik?

Before we dive into examples, let's quickly revisit the concept of net carbs. This term refers to the carbohydrates in food that your body can digest and convert into glucose, which can be used for energy. To calculate net carbs, you simply subtract the fiber content from the total carbohydrate content in a food item. The resulting number is crucial for individuals on a ketogenic diet because it's these digestible carbs that can affect blood sugar levels and potentially disrupt ketosis.

Now, let's put our focus back on Latik. Suppose you're enjoying a dish topped with a 50g serving of Latik. Given its 3.34g net carb content per 100g, this serving size would only contribute approximately 1.67g net carbs to your meal. This is impressively low, especially considering the typical daily net carb limit of 20-50g on a strict keto diet.

What's even better is that this tiny carb contribution allows you to enjoy the rich, unique flavor of Latik without significantly impacting your daily carb limit. So, whether you're planning to use Latik as a topping for your keto-friendly dessert or incorporating it into your main course, understanding its carb content will help you maintain your keto lifestyle without missing out on exciting flavors.

Nutritional Snapshot of Latik

Latik, which is made from coconut milk, provides a rich and diverse nutrient profile. In a 100g sample, you will find a range of macronutrients, including 23.84g of total fats. Much of these fats are saturated, with 21.14g present, alongside smaller amounts of monounsaturated and polyunsaturated fats. These fats can contribute to a balanced diet and provide a concentrated source of energy.

On the other hand, Latik is relatively low in net carbohydrates, offering only 3.34g per 100g, while total carbohydrates amount to 5.54g. This is complemented by a dietary fiber content of 2.2g, which is essential for healthy digestion. Protein, an important macronutrient for muscle repair and growth, is also present in moderate quantities, totalling 2.29g per 100g sample.

The micronutrient profile of Latik is also noteworthy, featuring a variety of vitamins and minerals. It has a good source of Potassium (263.0mg) which is known to support heart health and Magnesium (37.0mg) that plays a vital role in several bodily functions. There are smaller amounts of Calcium and Phosphorus, both of which are essential for bone health.

Latik also offers a selection of vital vitamins. It contains Vitamin C (2.8mg) which is a powerful antioxidant, alongside small quantities of Vitamin B-6, Vitamin E, and Vitamin K1. These vitamins support various body functions, from immune health to blood clotting. It also contains Thiamin and Niacin, which are part of the B-vitamin family and aid in energy production.

Trace elements are also present in Latik. Iron, a crucial component for blood production, can be found along with Selenium, which supports the immune system. Smaller amounts of Zinc and Copper are also included, both of which are essential for overall health.

In terms of energy, Latik provides 230.0kcal per 100g, making it a high-energy food. It also retains a significant amount of water (67.62g), helping to contribute to daily hydration needs.

Nutrient NameAmount and Unit per 100g
Net Carbs 3.34g
Carbohydrate, by difference 5.54g
Fiber, total dietary 2.2g
Total fats 23.84g
Protein 2.29g
Sodium, Na 15.0mg
Potassium, K 263.0mg
Magnesium, Mg 37.0mg
Calcium, Ca 16.0mg
Vitamin B-6 0.03mg
Vitamin C, total ascorbic acid 2.8mg
Vitamin E (alpha-tocopherol) 0.15mg
Vitamin K1 0.1ug
Copper, Cu 0.27mg
Iron, Fe 1.64mg
Phosphorus, P 100.0mg
Selenium, Se 6.2ug
Zinc, Zn 0.67mg
Thiamin 0.03mg
Niacin 0.76mg
Folate, total 16.0ug
Choline, total 8.5mg
Calories 230.0kcal
Water 67.62g
Fatty acids, total saturated 21.14g
Fatty acids, total monounsaturated 1.01g
Fatty acids, total polyunsaturated 0.26g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Latik' was not found in FoodData Central, so nutritional data for 'Coconut milk, used in cooking ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Latik on a Keto Diet

Beyond being a delicious, keto-friendly food option, Latik may also bring a few potential health benefits to the table. While the primary draw is its low net carb content, making it a great fit for a ketogenic diet, other aspects of its nutritional profile can contribute to overall health and wellness.

For starters, Latik is derived from coconut milk, which is known to be rich in medium-chain triglycerides (MCTs). MCTs are a type of fat that your body can quickly absorb and convert into energy, making them a great fuel source, especially on a low-carb diet like keto. Some research suggests that MCTs can help promote feelings of fullness and support heart health.

Latik is also known for its rich flavor profile. While this may not directly translate into a health benefit, the enjoyment derived from eating tasty foods can contribute to overall diet satisfaction and adherence. This is important because one of the biggest challenges of any diet plan can be sticking to it in the long term.

Another interesting aspect of Latik is its production process, which involves simmering and reducing coconut milk. This process results in a concentration of the nutrients found in coconut milk, adding to the health benefits associated with coconut products, such as antioxidant properties.

As we continue to emphasize, balance is key. Including Latik in a well-rounded, nutrient-dense keto diet, that also includes a variety of other proteins, fats, and low-carb veggies, can contribute positively to your overall health and wellness.

Incorporating Latik into Your Keto Meal Plan

Now that we've established the keto-compatibility of Latik, let's discuss some practical ways you can incorporate this flavorful ingredient into your ketogenic meal plan.

Traditionally, Latik is used as a topping or garnish in various Filipino desserts. Its rich, caramel-like flavor can instantly elevate any dish. On a ketogenic diet, where traditional sweet treats are off-limits, Latik can add that much-needed touch of indulgence.

Try sprinkling a spoonful of Latik onto your morning chia seed pudding or Greek yogurt. The crunchy texture and nuanced flavor can give a simple breakfast dish a whole new dimension.

Latik can also work wonderfully as a topping for keto pancakes or waffles. Just remember to measure your portions to ensure you're keeping within your daily carb limit.

But don't limit Latik to just sweet dishes! You can experiment with it in savory recipes as well. Consider using it as a topping for a coconut curry or a garnish for a grilled chicken salad. The addition of Latik will not only provide an exciting flavor twist but also increase the fat content, which is crucial in a ketogenic diet.

If you're a fan of baking, consider adding Latik to your favorite keto bread or muffin recipe. It could add a surprisingly delicious twist to your usual baked goods.

Overall, the key to incorporating Latik into your keto meal plan is to get creative and experiment. As with any food on a ketogenic diet, remember to keep an eye on your portions and net carbs to stay within your dietary goals.

Keto-Compatible Alternatives for Latik

While Latik is a great keto-friendly ingredient, variety is the spice of life, and it's always good to have alternatives up your sleeve. Here are a few keto-compatible substitutes and how they can be used in your keto meal plan:

  1. Coconut Flakes: Unsweetened coconut flakes can be a great alternative to Latik. They can be toasted and used similarly to Latik as a topping for both sweet and savory keto dishes. Coconut flakes contain 2.08g net carbs per 10g, making it a comparable option to Latik in terms of carb content.
  2. Chia Seeds: Chia seeds can be used as a texture-enhancing addition to many dishes, similar to Latik. With 1g net carb per 1 tbsp, they're also a low carb option. However, the flavor profile is neutral, unlike the distinctive taste of Latik.
  3. Hemp Hearts: With less than 1g net carb per 1 tbsp, hemp hearts are another keto-friendly alternative. They are an excellent source of plant-based protein and healthy fats. You can sprinkle them on salads or desserts.
  4. Cacao Nibs: For a twist, cacao nibs, with 1g net carb per 1 tbsp, can provide the crunch of Latik with a hint of bitterness. They are perfect for sprinkling on keto desserts or smoothie bowls.
  5. Flaxseeds: These nutrition powerhouses have 0g net carbs per 1 tablespoon and can provide that similar crunch as Latik to your dishes.

Concluding Thoughts on Latik and Keto

As we round up our discussions on Latik and its place in a ketogenic diet, we find that this humble yet flavorful ingredient brings much more to the table than its delightful taste.

Latik, with its low net carb content of 3.34g per 100g, emerges as a viable contender for inclusion in a strict ketogenic diet. Moreover, its rich nutrient profile, drawn from its coconut milk origins, includes beneficial medium-chain triglycerides (MCTs). These can be quickly absorbed and converted into energy by the body, making Latik not only a keto-compatible but also a nutrient-dense addition to your meal plan.

Throughout this guide, we have underscored the importance of balance in any diet, and the keto diet is no exception. While Latik can be a wonderful addition, it is important to remember that it forms one part of a diverse dietary plan enriched with proteins, fats, and low-carb vegetables.

To integrate Latik into your diet, let your creativity run wild. With its versatility, Latik can be sprinkled on sweet and savory dishes alike, adding a unique flavor twist while keeping you within your daily carb limit. We've also explored keto-compatible alternatives for Latik, like coconut flakes and chia seeds, allowing you to diversify your keto-friendly food list.

As a unique idea, consider organizing a "Latik Challenge" with your fellow keto practitioners. Each participant can bring a unique dish using Latik, giving everyone a chance to discover new ways to incorporate this delightful ingredient into their meals.

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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

Latik is a traditional Filipino ingredient made by simmering coconut milk until it reduces to a thick residue. It adds a rich, caramel-like flavor to dishes and has a unique crunchy texture.

No, Latik is not high in carbs. It contains 3.34g of net carbs per 100g, which makes it suitable for a ketogenic diet.

Absolutely, Latik's rich and versatile flavor allows it to pair well with both sweet and savory dishes. You can experiment with it in a variety of recipes, from desserts to main dishes.