Can I eat Menudo on keto?

In this article, we are going to discuss and answer the question” can I eat Menudo on keto?”. I will include the nutritional value of Menudo soup and the ingredients. I will also explain about hominy. I will also include some alternatives.

Can I eat Menudo on keto?

No, you can not eat Menudo on keto. Despite having a high protein content of 13 grams per cup, it has almost an equal amount of carbs of 15 grams. 

The high carbs content could put you out of ketosis. With a limit of 15-30 grams of carbs a day, you would be spending all your carbs content on soup. 

The good news is that there are some alternatives to the Menudo soup in this article that you can try.

What is Menudo soup?

Menudo is a Mexican soup made from the tripe of the cow’s stomach. It is eaten at a traditional celebration or family gathering. Sometimes it is used if you have a hangover. 

There are some alternatives you can go for minus the carbs in them. There are corn products in the traditional Menudo soup that are not keto friendly. 

What are the ingredients of Menudo?

Janita’s Menudo contains the many ingredients some of them are:

I showed you some of the ingredients with their net carbs content. This shows so many ingredients with the carbs content.

What about Juanita’s Menudo without hominy?

There is another option for Mendo lovers on the keto diet out there. Janita Menudo without hominy is low in carbs. 

It has 2 grams of net carbs per serving in 227 grams only. Harmony is a corn product and this option does not have hominy in it.

What can replace hominy with?

The white balls in the soup are made from corn and you can replace them with low carbs and vegetables. It can have a similar texture to it as well. 

It depends on what you love or prefer. One cup of hominy contains so many carbs. It averages about 42 grams of net carbs per cup.

Some of these vegetables include:

  • Broccoli
  • Cauliflower
  • Zucchini
  • Cucumbers
  • Asparagus
  • Lettuce 

What is the nutritional information about Menudo?

Menudo is a Mexican dish that can be prepared at home or you can buy it at a traditional Mexican restaurant. The nutritional value in one cup weighing 236 grams is as follows:

Calories 151 kcal
Carbs 15 grams 
Proteins 13 grams
Total fat3.99 grams
Fiber 1.89 grams 
Sugar 0 grams 
Calcium 18.9 milligrams
Iron 0 milligrams
Sodium 1080 milligram 
Vitamin C, total ascorbic acid0 grams
Vitamin A300 IU
Fatty acids, total saturated1.51 grams
Trans fat 0 grams
Cholesterol 75.5 milligrams

Is Menudo considered healthy?

Menudo is rich in protein, zinc, selenium, B12, and zinc. The high protein content promotes satiety and thus you feel less hungry. 

However, it is high in sodium, especially canned Menudo. Extra salt consumption is not beneficial to your health and would lead to some health conditions like high blood pressure.

What are some alternatives to Menudo?

  • Kettle & Fire Grass-Fed Beef Bone Broth contains 0 grams of net carbs.
  • Wild Zora Instant Mushroom Beef Keto Soup contains 5 grams of carbs
  • Kiss My Keto Spicy Beef Bone Broth contains 2 grams of carbs
  • Amy’s Organic Chunky Vegetable Soup contains 5 grams of carbs

You can read more about the description, nutrition content of these four soups here.

Conclusion

In this article, we discussed and answered the question “can I eat Menudo on keto?”. I included the nutritional value of Menudo soup and the ingredients. I  also explained about hominy. I also included some alternatives.

References 

FoodData Central (usda.gov)

Juanita’s Menudo, Menudito – Shop Soups & Chili at H-E-B (heb.com)

Carb Manager | Carb Manager

Is Menudo Keto Friendly? [Hominy is the CULPRIT!] (fitnessunicorn.com)

Is Menudo Keto Friendly? (No, Here’s Why) – Choosing Nutrition

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.