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Is Cassava Syrup Keto-Friendly?

Diving into the world of ketogenic diets can often leave you with a question - 'Is Cassava Syrup Keto-Friendly?' The short answer is no.

Due to its high carbohydrate content, Cassava Syrup is not considered suitable for a ketogenic diet, which prioritizes low-carb, high-fat foods to stimulate a metabolic state known as ketosis.


  • Is Cassava Syrup Keto-Friendly? No, its high carbohydrate content makes it unsuitable for a ketogenic diet.
  • Cassava Syrup, with its substantial net carb content, should be avoided on a keto diet as it can disrupt ketosis.
  • It's also worth noting that apart from high carbs, Cassava Syrup contains a moderate amount of sodium which could pose health concerns.

Is Cassava Syrup Keto-Friendly?

Based on the nutritional data, Cassava Syrup is not considered to be keto-friendly. Keto diet, known for its low carb high fat principles, typically allows for a very limited amount of carbohydrates. Now, if we look at Cassava Syrup, it has an extensive carbohydrate content, about 83.9g per 100g, which is considerably high for a food to be deemed suitable for keto.

Diving deeper, even a small serving size of Cassava Syrup, about 2g, contains 1.68g of net carbs. This quite clearly surpasses the keto dietary guidelines, as it occupies a significant portion of the carb limit for the day. Bearing in mind that the consumption of Cassava Syrup is not usually restricted to such a small quantity, it becomes evident that including Cassava Syrup in a keto diet could easily lead to exceeding the daily carb limit, thus disrupting the state of ketosis.

Can You Have Cassava Syrup On a Strict Keto Diet?

Considering the nutrient breakdown of Cassava Syrup, it is evident that it cannot fit into a strict keto diet plan. A strict keto diet, which involves limiting your carb intake to less than 20g per day, aims to stimulate ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. Given that even a small serving of Cassava Syrup has 1.68g of net carbs, integrating it into a strict keto diet is rather challenging.

In a more lenient approach, some people follow a low-carb diet where they restrict their carb intake to between 30 and 50g of net carbs per day. However, even in such a regimen, the inclusion of Cassava Syrup is not advised. The high carb content of Cassava Syrup can quickly use up the daily carb limit, leaving little room for nutrient-rich, low-carb foods necessary for overall health and well-being.

Carbs In Cassava Syrup

One of the key factors that determine the compatibility of a food item with the ketogenic diet is its carbohydrate content. Looking at Cassava Syrup, it's noteworthy that the carbohydrate content is quite high. To be precise, it contains 83.9g of carbohydrates per 100g. Even in a small serving of about 2g, Cassava Syrup carries a substantial 1.68g of net carbs.

Net carbs, which are the total carbs minus the fiber and sugar alcohols, are the ones that impact your blood sugar levels and hence, are the ones to watch out for on a ketogenic or low-carb diet. The fact that Cassava Syrup has high net carbs means it can significantly contribute to your daily carb limit, potentially disrupting the state of ketosis.

Cassava Syrup Nutrition Facts

Cassava syrup is a rich source of carbohydrates, packing 83.9g per 100g serving. This makes it a quick source of energy, as your body breaks down these carbs into glucose that fuels your cells. However, it also contains a significant amount of calories, about 319kcal in a 100g serving, so it should be consumed in moderation.

Along with its high carb content, cassava syrup also contains some essential minerals. It has 71mg of sodium and 63mg of potassium per 100g. These electrolytes are vital for the body's fluid balance, nerve signal transmission, and muscle contractions.

In terms of other minerals, it contains 9mg of magnesium, 23mg of calcium, 8mg of phosphorus, 0.74mg of iron, 0.06mg of copper, 0.03mg of zinc, and 0.09mg of manganese per 100g. Each of these minerals has a specific role in the body. For example, magnesium is essential for many biochemical reactions, calcium is crucial for bone health, and iron is a key component of hemoglobin, a protein that carries oxygen in the blood.

Cassava syrup also provides small amounts of several vitamins. It includes 0.01mg each of Vitamin B-6 and thiamin, 0.05mg of riboflavin, 0.02mg of niacin, and 0.04mg of pantothenic acid per 100g. These B vitamins help the body convert food into energy and are also important for brain function and red blood cell formation.

Furthermore, cassava syrup offers a small amount of folate (3ug per 100g), an essential nutrient for DNA synthesis and cell division. It also contains 0.8ug of selenium, a powerful antioxidant that can protect your cells from damage.

Despite its high carbohydrate content, cassava syrup also has a moderate water content of 15.6g per 100g, which can help keep you hydrated.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference83.9g
Sodium, Na71.0mg
Potassium, K63.0mg
Magnesium, Mg9.0mg
Calcium, Ca23.0mg
Vitamin B-60.01mg
Copper, Cu0.06mg
Iron, Fe0.74mg
Phosphorus, P8.0mg
Selenium, Se0.8ug
Zinc, Zn0.03mg
Manganese, Mn0.09mg
Pantothenic acid0.04mg
Folate, total3.0ug
This data was provided by the US Department of Agriculture's FoodData Central system.
'Cassava Syrup' was not found in FoodData Central, so nutritional data for 'Syrups, table blends, corn, refiner, and sugar' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Cassava Syrup on a Keto Diet

Including Cassava Syrup in a keto diet presents certain challenges, primarily due to its high carbohydrate content. Consuming Cassava Syrup could potentially disrupt the state of ketosis, a metabolic state that is central to the ketogenic diet, where the body burns fat for fuel instead of carbs.

However, despite its high carb content, Cassava Syrup does offer some nutritional benefits. It contains a variety of vitamins and minerals, including magnesium, calcium, iron, and a range of B vitamins, such as thiamin, riboflavin, niacin, and pantothenic acid. These nutrients contribute to various functions in the body, ranging from energy production to maintaining the health of our muscles, bones, and immune system.

Keto-Compatible Alternatives for Cassava Syrup

  1. Stevia: A plant-based sweetener with zero carbs, making it an excellent alternative to Cassava Syrup for keto dieters. Stevia can be used in various recipes, such as keto-friendly desserts or beverages, offering a sweet taste without the carbs.
  2. Erythritol: This sugar alcohol is another suitable alternative, boasting a taste similar to sugar but with significantly fewer net carbs. It can be used in baking or cooking as a direct substitute for Cassava Syrup.
  3. Monk Fruit Sweetener: A natural low-carb sweetener derived from monk fruit. It contains zero carbs and has a sweetness that's often considered superior to that of sugar. It’s versatile and can be used in a wide variety of keto recipes, from smoothies to baked goods.

Concluding Thoughts on Cassava Syrup and Keto

In the journey to better understand the compatibility of different foods with the ketogenic diet, it has become clear that Cassava Syrup is not a keto-friendly option. Despite its nutritional benefits, including a variety of vitamins and minerals, its high carbohydrate content poses a significant obstacle for those striving to maintain ketosis.

While it's important to appreciate the nutritional advantages of any food, it's equally crucial to understand its impact on your specific dietary regimen. In the case of a ketogenic diet, the high net carb content in Cassava Syrup can disrupt the state of ketosis, which is the cornerstone of the diet's effectiveness.

Exploring keto-compatible alternatives is a worthwhile endeavor for those who still crave the sweetness that Cassava Syrup provides. Options like Stevia, Erythritol, and Monk Fruit Sweetener offer the desired sweetness with significantly lower carbs, allowing for a more seamless integration into a keto dietary plan.

Explore our Is It Keto Knowledge Hub.

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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.


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Frequently Asked Questions

No, its high carbohydrate content disrupts ketosis, a metabolic state that is central to the ketogenic diet.

Due to its high net carb content, consuming Cassava Syrup could potentially take your body out of the state of ketosis.