Are sun dried tomatoes keto friendly? – Calories, Nutrition and Keto Recipes
Are sun dried tomatoes Keto-Friendly?
Yes, sun dried tomatoes can be a part of the keto diet, though they must be included in careful moderation due to their relatively higher carbohydrate count compared to other vegetables. Like all foods under the ketogenic diet, the key lies in portion control.
Nutritional Facts About sun dried tomatoes
Sun dried tomatoes are rich in fiber and packed with vitamins and minerals. They offer significant amounts of health-promoting antioxidants and can promote heart health.
| Nutrition | Per 100 Grams | Per 1 oz |
|---|---|---|
| Calories | 238 | 68 |
| Carbs | 51 g | 14.55 g |
| Sugars | 38 g | 10.87 g |
| Protein | 5 g | 1.43 g |
| Fat | 3 g | 0.86 g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The average weight of a sun dried tomato will vary depending on the actual size of the tomato before it was dried. However, a medium slice (2-2/5″ dia) of sun dried tomato may weigh around 3 to 6 grams.
Additional Information About sun dried tomatoes
Sun dried tomatoes are rich in vitamins C, K, A and B group vitamins. They are also high in potassium, magnesium, and iron. They are packed with antioxidants; particularly lycopene — which has been linked to reduced risk of certain cancers and heart disease.
Other Foods To Match With
Sun dried tomatoes can be matched with various range of foods. They are fantastic in pasta dishes, salads, and added to bread or pizza for a hint of sweet, tangy flavor. They match well with Mediterranean flavors like olives, capers, and feta cheese. This is because the uniquely concentrated flavor of sun dried tomatoes adds a depth of taste that complements many foods without overwhelming them. They can also be included in omelets or quiches for a keto-friendly meal.
8 Famous Keto-Friendly Dishes To Try
1. Keto-friendly Chicken with Sun Dried Tomatoes
This dish is an excellent keto-friendly recipe that features chicken breasts cooked with sun dried tomatoes, garlic, and cheese. It’s flavorful, high in protein, and low in carbs, making it great for maintaining ketosis. The sun dried tomatoes give this chicken dish a distinctive flavor that will surely satisfy your taste buds.
2. Keto Mediterranean Salad with Sun Dried Tomatoes
This refreshing salad is full of fresh vegetables like cucumbers and bell peppers, combined with olives, feta cheese, and sun dried tomatoes. The salad is tossed in a simple lemon-olive oil dressing, making it a light, tasty, and low carb meal that fits into the ketogenic diet.
3. Keto-friendly Shrimp and Sun Dried Tomato Pasta
This delicious keto dish utilizes zucchini noodles or ‘zoodles’, instead of regular pasta to lower the carb count. The zoodles are paired with shrimp and sun-dried tomatoes, which create a savory and satisfying entrée, while maintaining a low carb count.
4. Keto Spinach & Sun Dried Tomato Stuffed Chicken
This culinary masterpiece involves stuffing a chicken breast with a mixture of spinach, sun dried tomatoes, and cream cheese. This dish is not only rich in flavor but also packed with protein and healthy fats, keeping you within your keto guidelines.
5. Keto Sun Dried Tomato Chicken Skillet
This skillet meal is simple, savory, and keto-friendly. It integrates chicken, cream, cheese, and sun dried tomatoes for a creamy, tangy blend of flavors. It’s an excellent low-carb dinner option that is both filling and nutritious.
6. Keto-friendly Sun Dried Tomato and Feta Meatballs
These delicious meatballs are infused with sun-dried tomato and feta cheese for a Mediterranean twist on a classic. Paired with a green salad or cauliflower rice, this dish is both low in carbs and satisfying, perfect for a ketogenic meal plan.
7. Keto Sun Dried Tomato, Kale and Feta Omelette
This omelette is a fantastic way to start your day on a keto diet. It’s filled with wholesome ingredients like sun dried tomatoes, kale, and feta cheese. Not only is it incredibly tasty, but also packed with high-quality proteins and healthy fats, keeping you fueled throughout the day.
8. Keto-friendly Sun Dried Tomato and Basil Zucchini Pasta
This recipe is a fresh and flavorful way to enjoy a pasta dish while staying in ketosis. The pasta is made from zucchini, and the sauce contains a mix of sun-dried tomatoes, basil, and olive oil. This dish is a delicious, nutritious, and keto-friendly alternative to traditional pasta.
Frequently Asked Questions about sun dried tomatoes and Keto
1. Are sun dried tomatoes keto-friendly?
In moderation, sun dried tomatoes are keto-friendly. Most ketogenic diets advise that you keep your total daily carbs under 20-50 grams, depending on your personal caloric needs. A one-cup serving of sun-dried tomatoes has about 6 grams net carbs, so as long as you are careful not to consume too much, they should fit within a ketogenic diet.
2. How many calories are in sun dried tomatoes?
The caloric content of sun dried tomatoes can depend on whether or not they have been packed in oil. The non-oil-packed variety generally contains around 35 calories per quarter cup. Meanwhile, the oil-packed variety contains approximately 100 calories in the same-sized serving. Though denser in calories, oil-packed sundried tomatoes may be preferable for a keto diet, as the oil increases the fat content, which is beneficial in a ketogenic diet.
3. What nutrients are found in sun dried tomatoes?
Sun dried tomatoes are a good source of several vitamins and minerals. They contain significant amounts of Vitamins C and K, as well as iron and potassium. Plus, they are high in antioxidants, particularly lycopene, that can help protect your body against damage from harmful free radicals.
4. What are some keto-friendly recipes using sun dried tomatoes?
There are numerous keto-friendly recipes that use sun dried tomatoes. These include dishes like sun dried tomato chicken, sun dried tomato and feta stuffed chicken, sun dried tomato pesto, and various salads. When creating recipes, it is helpful to use the oil-packed variety of sun dried tomatoes as the oil can be used as an additional fat source in the meal.
5. How should you incorporate sun dried tomatoes into your keto diet?
Incorporating sun dried tomatoes into a ketogenic diet involves careful portion control to ensure you don’t get too many carbs from them. Mixing a handful into a salad, using them to flavor meat dishes, or blending them into a keto-friendly pesto are all great ways to use this tasty ingredient without overdoing the carbs.
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