Are shallots keto?
Shallots
Limit / small portions Shallots can fit keto, but only in small, measured portions.
Sweet and carb-dense by weight. A tablespoon in a vinaigrette is fine; use whole shallots sparingly.
Nutrition per serving
1 shallot · 40 g- Net carbs
- 5.4g
- Calories
- 29kcal
- Protein
- 1g
- Fat
- 0g
- Total carbs
- 6.7 g
- Fiber
- 1.3 g
One serving vs. a 20 g daily net-carb limit 27%
0.3× the daily limit
About 36.8 g of shallots adds up to 5 g net carbs — about 92% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 29 kcal | 72 kcal |
| Total carbohydrate | 6.7 g | 17 g |
| Dietary fiber | 1.3 g | 3.2 g |
| Net carbs | 5.4 g | 14 g |
| Sugars | 3.1 g | 7.9 g |
| Protein | 1 g | 2.5 g |
| Fat | 0 g | 0.1 g |
Portion calculator
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Better keto swaps for shallots
Frequently asked questions
Are shallots keto?
Shallots can fit keto, but only in small, measured portions. Sweet and carb-dense by weight. A tablespoon in a vinaigrette is fine; use whole shallots sparingly.
How many net carbs are in shallots?
1 shallot (40 g) of shallots has about 5.4 g net carbs (6.7 g total carbs minus 1.3 g fiber). Per 100 g, that's 14 g net carbs.
How much shallots can I eat on keto?
About 36.8 g of shallots adds up to 5 g net carbs — about 92% of a typical serving. On a typical 20 g daily limit, one serving uses about 27% of your carbs.
What is a good keto substitute for shallots?
Try green onions, chives.
