Is chicken broth keto friendly? – Calories, Nutrition and Keto Recipes

Is chicken broth Keto-Friendly?

Yes, chicken broth is keto-friendly. It has a low carbohydrate count, making it an excellent choice for those following the ketogenic diet. It can be incorporated into your keto diet as a base for soups, sauces, or as a simple, warming drink.

Nutritional Facts About chicken broth

Chicken broth is low in calories, contains little carbohydrates, and provides a decent amount of proteins. Moreover, it is rich in various vitamins and minerals like vitamin C, vitamin B6, potassium, and iron.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	11.6	3.3
Carbs	0.9g	0.25g
Sugar	0.4g	0.12g
Protein	1g	0.28g
Fat	0.4g	0.12g
Impact on Ketosis	Low	Low

What is the Average Weight?

The average weight of a chicken broth depends on the serving size. A standard serving size, often used for soups or similar, typically is around 1 cup, which weighs approximately 240 grams.

Additional Information About chicken broth

Chicken broth is rich in electrolytes like potassium and sodium, making it a good option for hydration. It’s also known for its healing properties, often consumed during illnesses due to its soothing effect. Its high vitamin and mineral content helps to support a healthy immune system.

In addition, chicken broth is collagen-rich. Collagen is good for the gut and skin health. It also supports joint health thanks to the presence of glycosaminoglycan.

Other Foods To Match With

Chicken broth complements a wide range of foods including meat, vegetables, and herbs. It is commonly used as a base for soups and stews, and it matches perfectly with chilli, garlic, and onion. It also pairs well with nutrient-rich vegetables like spinach, carrots, or broccoli.

In a ketogenic diet, adding fats like butter, cream, or coconut oil to chicken broth can increase its fat content, making it more filling and aligned with the diet’s macro requirements.

Chicken broth is also a great base for a gravy to serve with a protein like chicken, turkey or beef, which will keep your protein levels up on a keto diet.

8 Famous Keto-Friendly Dishes To Try

1. Keto Chicken Soup

Chicken soup is a classic comfort food and it’s also keto-friendly, thanks to its high protein content and low carbohydrate count. Made with chicken broth, vegetables like celery and cauliflower, and chicken pieces, it’s hearty and filling. The vegetables add fiber to aid digestion and keep you satiated.

2. Keto Chicken Broccoli Stir-fry

This recipe uses chicken broth as a base for the stir fry sauce, which also contains soy sauce and garlic. The chicken and broccoli are both high in protein, and broccoli also adds a healthy vegetable touch without high carbs, making it suitable for a keto diet.

3. Keto Lemon Garlic Chicken

This dish combines the flavours of lemon and garlic for a zingy sauce that takes ordinary chicken breasts to a new level. The chicken broth contributes to the moist and juicy texture of the meat. As well as being packed with flavor, this dish is low in carbs and high in protein.

4. Keto Cauliflower Fried Rice

In this low-carb alternative to traditional fried rice, cauliflower takes the place of rice. The chicken broth adds a savory depth to the stir fry without adding carbs. Addition of chicken pieces boosts the protein content, making it an excellent keto meal.

5. Keto Chicken Alfredo

This creamy chicken alfredo recipe uses chicken broth and cream as the base for its sauce, giving it a rich flavor without overdoing the carbs. Chicken and broccoli provide added protein and fiber. It’s a low-carb version of a classic Italian favorite.

6. Keto Thai Coconut Soup

In this Asian-inspired soup, chicken broth is mixed with coconut milk for a keto-friendly combination of flavors. It includes chicken pieces and mushrooms, both of which contribute to the high protein content and low carbs making it a great option for the keto diet.

7. Keto Chicken Zoodle Soup

This soup substitutes traditional noodle with zoodles (zucchini noodles) providing a low-carb alternative. The vegetables along with the chicken broth and pieces offer a delicious and nutritious meal, packed with proteins and low in carbs.

8. Keto Roasted Chicken

Roasted chicken made with a nice glaze of butter and seasoned with herbs is an all-time favorite. The chicken is roasted in its broth, ensuring it remains juicy and tender. It’s a high-protein and low-carb meal, making it ideal for a keto diet.

Frequently Asked Questions about chicken broth and Keto

Is chicken broth keto-friendly?

Yes, chicken broth can be considered keto-friendly. A standard serving (one cup or 240 grams) of chicken broth contains about 38 calories, 2.9 grams of protein, 1.2 grams of fat, and 2.9 grams of carbs, which fits within the macronutrient requirements of the ketogenic diet, given that it is high in fat and low in carbohydrates.

How does chicken broth contribute to my keto diet?

Chicken broth contributes to a keto diet by offering essential minerals and nutrients, hydration and flavor. The ketogenic diet, being high in fat, can often dehydrate the body. Also, as the body loses water weight, it also loses electrolytes. Consuming chicken broth can help replenish these vital electrolytes while maintaining hydration. It also serves as a rich source of protein.

Can consuming chicken broth kick me out of ketosis?

No, consuming chicken broth shouldn’t kick you out of ketosis. The carb content in chicken broth is relatively low and should not raise your blood sugar levels significantly. However, always make sure to check the nutrition label as some pre-made store brands may add additives or fillers that increase the carbohydrate count.

What are some good keto recipes that use chicken broth?

Chicken broth can be used in many keto recipes to enhance taste and nutrition. Some examples are homemade soups like cream of chicken or chicken vegetable soup, slow-cooked keto-friendly meals such as chicken casserole or beef stew, and even in simple dishes like cauliflower rice or sauteed vegetables.

Can I make my own keto-friendly chicken broth?

Absolutely. To make your own keto-friendly chicken broth, all you need is a chicken carcass (or chicken wings/necks), water, and optional ingredients like celery, onions, or herbs. Simply simmer the ingredients in a pot for several hours, then strain the liquid to create a nutrient-dense, low-carb broth. This allows for control over your intake, ensuring that no extra carbs make their way into your broth.

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