Is Black Pepper Keto Friendly? (Expert Answer)

Short Answer: Black pepper is keto friendly and has 2.6 grams of net carbs, 0.2 grams of fat, and 0.7 grams of protein per tablespoon. Because it has a low amount of net carbs and a high amount of flavor and antioxidants9

Black pepper is the dried unripe fruit of the pepper plant, Piper nigrum, which is native to India and cultivated in many tropical regions.

It has a sharp and mildly spicy flavor that comes from the compound piperine.

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put your body into a metabolic state called ketosis.

In ketosis, your body burns fat for fuel instead of glucose.

Black pepper has 4.4 grams of total carbs, 1.8 grams of fiber, 0.2 grams of fat, and 0.7 grams of protein per tablespoon.

This means it has 2.6 grams of net carbs (total carbs minus fiber) per tablespoon.

Based on these numbers, black pepper is keto friendly and can fit into your daily macros.

However, you should still be mindful of the quality and quantity of black pepper you consume.

Because black pepper can lose its flavor and potency over time, and excessive consumption can cause stomach irritation or allergic reactions in some people.

Whether you eat it or not, you should always choose whole peppercorns over pre-ground pepper.

Because whole peppercorns retain their flavor and aroma longer, and you can grind them fresh whenever you need them.

You can store black pepper in an airtight container in a cool, dark, and dry place for up to four years.

Do not store it near heat, moisture, or light sources, as they can degrade the quality of the pepper.

Finally, remember, black pepper is a versatile spice that can enhance the flavor and health benefits of many dishes.

It can also increase the absorption of other nutrients, such as turmeric, vitamin B12, and selenium.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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