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Is Inulin Keto-Friendly?

Inulin on a kitchen counter

Is Inulin Keto-Friendly? Absolutely! In this article, we'll demystify Inulin's place within a ketogenic lifestyle.

With its zero net carb content, Inulin proves to be an excellent addition to a keto diet.

We'll delve into a comprehensive breakdown of Inulin's carb content, offer suggestions on how to incorporate it into your keto meal plan, and explore its nutritional benefits.

So, let's dive in and learn more about the role of Inulin in a keto diet.


  • Yes, Inulin is keto-friendly with zero net carbs, making it a great addition to a ketogenic diet.
  • Inulin is not only rich in fiber but also a good source of calcium, promoting bone health.
  • Discover unique ways to incorporate Inulin into your keto meal plan in the article below.

Is Inulin Keto-Friendly?

Inulin, a type of dietary fiber, is indeed keto-friendly. This conclusion is backed by nutritional data which shows that Inulin contains 0.0g of net carbs per 100g.

Digging deeper into why Inulin is considered suitable for a ketogenic diet, it all comes down to its carb content, or rather, the lack thereof. Carbohydrates are the primary concern for those following a ketogenic diet, as consuming too many can interfere with the state of ketosis. However, Inulin contains no net carbs. This is largely due to its nature as a fiber, which is not broken down into sugar and absorbed into the bloodstream, thus not contributing to the total net carb count.

Can You Have Inulin on a Strict Keto Diet?

Yes, Inulin fits comfortably into a keto diet, even a strict one. A standard strict ketogenic diet mandates the consumption of less than 20g of net carbs per day. With Inulin's net carb content of 0.0g per 100g, it can be effortlessly incorporated into such a diet without disrupting the state of ketosis.

Moreover, some individuals opt for a moderate approach to keto or a low-carb diet, limiting their carb intake to 30-50g of net carbs per day. In these circumstances, Inulin can still easily find its place within daily carb limits.

Carbs In Inulin

Inulin, a dietary fiber, contains 0.0g of net carbs per 100g. If we consider a typical serving size of Inulin, which is around 2.0g, it still contains 0.0g of net carbs.

Inulin Nutrition Facts

In a 100g portion of Inulin, you'll find a quite diverse array of nutrients. Primarily, it consists of 86.4g of Dietary Fiber, making it an excellent source for this nutrient. Proteins are present in a smaller amount, at approximately 0.2g. The Fat content is negligible, with only 0.1g per 100g, and there are no Saturated Fats. In terms of carbohydrates, Inulin is mainly composed of Carbohydrates, with 92.8g. However, it's worth noting that these are mainly in the form of complex carbohydrates and fibers, which are healthier than simple sugars. The Sugar content is around 0.5g. While the macronutrient content of Inulin is significant, it also packs some micronutrients. It contains Potassium at a level of 36mg per 100g and Calcium at 118mg. Other minerals, like Phosphorus and Iron, are also present, but in lesser amounts, at 5mg and 0.6mg respectively. One of the key aspects of Inulin is its high Dietary Fiber content. This nutrient can support digestive health and maintain stable blood sugar levels. Furthermore, the presence of Potassium could contribute to maintaining healthy blood pressure, while Calcium is beneficial for bone health.
Nutrient NameAmount and Unit per 100g
Net Carbs 0.0g
Carbohydrate, by difference 100.0g
Fiber, total dietary 100.0g
Calcium, Ca 138.0mg
Calories 375.0kcal
This data was provided by the US Department of Agriculture's FoodData Central system.
'Inulin' was not found in FoodData Central, so nutritional data for 'ORGANIC AGAVE INULIN (CORE)' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Inulin on a Keto Diet

Inulin offers certain nutritional benefits as reflected in its nutritional table. For instance, it is a valuable source of dietary fiber, with a fiber content of 100.0g per 100g. Furthermore, Inulin is rich in calcium, with 138.0mg per 100g, contributing to the support of bone health.

Incorporating Inulin into Your Keto Meal Plan

  1. Inulin can be effortlessly incorporated into a keto meal plan. It is often used as a natural sweetener in beverages such as coffee and tea or sprinkled on top of keto-friendly dishes for an added fiber boost.
  2. In terms of keto recipes, consider adding Inulin to smoothies for a fiber-rich start to your day. It can also be used in baking keto-friendly bread and desserts, or mixed into salad dressings and sauces to enrich their nutritional profile.

Keto-Compatible Alternatives for Inulin

  1. Psyllium Husk: A low-carb, high-fiber alternative, Psyllium Husk can be used in keto recipes, such as bread and pastries, as a binding and thickening agent. When compared to Inulin, it presents a similar carb profile, with virtually no net carbs.
  2. Flaxseeds: Flaxseeds are an excellent source of fiber and omega-3 fatty acids. They can be used in a variety of keto recipes, such as smoothies and baked goods. When it comes to carbs, flaxseeds contain about 1.9g of net carbs per 2 tablespoons, slightly higher than Inulin but still low enough to be considered keto-friendly.

Concluding Thoughts on Inulin and Keto

Inulin emerges as a clear fit for a keto diet with its zero net carb content, making it ideal for both strict and moderate keto lifestyles. Its significant fiber content and calcium richness further add to its nutritional benefits, alongside its versatility in a range of keto recipes.

While keeping tabs on overall carb intake is key, the inclusion of Inulin can be a strategic move in achieving nutritional balance in a keto diet. From enhancing your morning smoothie to enriching your keto-friendly baked goods, Inulin can be a valuable addition to your meal plan.

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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

Absolutely. Inulin, with its zero net carbs, is compatible with a ketogenic diet.

Inulin is rich in fiber and a good source of calcium, which is crucial for bone health.

You can add Inulin to your keto-friendly beverages like coffee or tea, mix it into smoothies, or use it in baking keto-friendly bread and desserts.