KETO VERDICTMODERATE
Shallots are moderately keto-friendly with ~13.6g net carbs per 100g. Because they’re used as an aromatic, small amounts deliver big flavor—measure portions to keep carbs in check while elevating refined keto dishes.
Is Shallot Keto?
Alliums
Shallots are moderately keto-friendly with ~13.6g net carbs per 100g. Because they’re used as an aromatic, small amounts deliver big flavor—measure portions to keep carbs in check while elevating refined keto dishes.
- Net carbs (100g)13.6g
- Protein (100g)2.5g
- Fat (100g)0.1g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
13.6g
Total Carbs
16.8g
Fiber
3.2g
Protein
2.5g
Fat
0.1g
Calories
72
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Used sparingly: ~1 tbsp (10g) adds about 1.4g net carbs; one small shallot (~25g) ≈ 3.4g net
- High flavor density: A little goes a long way to season fatty/protein dishes
- Works best minced in dressings, pan sauces, and sautés where tiny amounts shine
- Track macros when multiple aromatics or sweet reductions are used
- Choose preparations that pair with fat (butter, olive oil) to improve keto ratios
- Great swap: combine with chives or green-onion to reduce net carbs further
HEALTH BENEFITS
- Rich in polyphenols (e.g., quercetin/kaempferol) and organosulfur compounds
- Contains vitamin C, B6, folate, and manganese to support metabolism
- Provides potassium, which supports fluid balance and nerve function
- Antioxidant and sulfur compounds may support cardiovascular health
- Prebiotic fibers may nourish beneficial gut bacteria (dose-dependent)
- Flavor enhancement can improve satisfaction and adherence on keto
PREPARATION SUGGESTIONS
VINAIGRETTE
Mince finely and whisk with dijon-mustard, vinegar-apple-cider, and olive-oil. Classic French-style dressing.
CARAMELIZED
Slice thin and cook slowly in butter until golden and sweet. Spoon over steak, burgers, or roasted veg (watch portions).
PAN SAUCE
Mince and sauté in pan drippings; deglaze with broth or a splash of red-wine and finish with heavy-cream or more butter.
ROASTED WHOLE
Toss whole shallots with olive-oil and herbs; roast at 400°F (205°C) ~30 min until tender and caramelized.
CRISPY FRIED
Shallow-fry thin slices in tallow or olive-oil; dust lightly with almond-flour if desired. Use as a crunchy garnish.
COMPOUND BUTTER
Fold finely minced shallot and herbs into softened butter. Chill as a log and slice over grilled meats or veg.