Is spam good on a keto diet?


Spam is a very popular food when it comes to a keto diet. Spam is basically a canned and processed meat comprised of ham and pork along with some other key ingredients that are keto-friendly. Spam on a keto diet is not only convenient, affordable but also versatile in the sense that it allows you to add variety to your keto breakfast, keto lunch, and keto dinner. Let us learn more about it.

What ingredients are present in the spam?

Spam is a combination of some really good ingredients that are not only okay for a keto diet but are healthy in general as well. Let us take a look at the ingredients that are part of spam.

  • Pork meat with ham: two cuts of the pig have been used in the making of spam. Pork is chosen from one of the five major sections. ( loin, leg, side, pork shoulder, picnic shoulder ). Ham, on the other hand, is from the upper portion of the pig’s leg
  • Salt: salt is added to this canned meat. Seeing from the perspective of a keto diet, salt is very important on a keto diet as it adds to the electrolytes level and repletes the depleted electrolytes lost during dehydration
  • Modified potato starch: modified potato starch is just like any other conventional and common starch except that it is made from potato hence given the name modified potato starch.
  • Sugar: Sugar has to be avoided on a keto diet, but spam has kept sugar as one of its key ingredients. You do not need to worry about that. Sugar is added in a very low amount in spam. You will not be kicked out of ketosis unless you eat a full can of spam in one day.
  • Sodium nitrite: sodium nitrite is added as a preservative. It fights against all sorts of bacteria that may be produced in a slice of meat. It keeps the canned food fresh and healthy for future use.
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What is the nutritional value of spam?

Let us now talk about the nutritional value of a spam on a keto diet. 2 ounces of spam meat that make around 56 grams have been used here as a sample to check the value of other nutrients.

Nutrient Value
Fats 15 g
Carbohydrates 2 g
Sugar 13 g
Protein 7 g
Sodium 32 g
Potassium 4 %
Iron 3 %
Zinc 7 %
Copper 3 %

So 56 grams of spam meat contains a total of 174 calories.


What types of spam do we have in the market?

This is something very important if you are on a keto diet and thinking of adding spam to your keto diet. Spam comes in 21 different types and flavors. All of the types of spam are not keto friendly. Therefore you need to learn which spam types support the keto diet and which types have the potential to ruin a keto diet so you could avoid those spam types on a keto diet.


What types of spam are allowed on a keto diet?

You can eat the following types of spam on a keto diet without giving them a second thought.

  1. Spam lite
  2. Spam bacon
  3. Spam hickory smoke
  4. Spam jalapeno
  5. Spam chorizo
  6. Spam garlic
  7. Spam mezclita
  8. Spam single lite
  9. Spam spread
  10. Spam classic
  11. Spam less sodium
  12. Spam over roasted turkey
  13. Spam hot and spicy
  14. Spam black pepper
  15. Spam with Portuguese sausage seasoning
  16. Spam with cheese
  17. Spam single classic
  18. Spam classic 7 oz


What types of spam are not allowed on a keto diet?

Following varieties of spam have the potential to kick you out of ketosis, therefore, avoid them

  1. Pumpkin spice spam
  2. Spam teriyaki
  3. Spam tocino


What are the benefits of spam on a keto diet?

The following are the benefits of spam on a keto diet and in general.

Spam offer only 2 grams of carbs:

Spam has a low amount of carbs. One serving of spam offers only 2 grams of carbohydrates. This is the ideal thing spam has when it comes to a keto diet.

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Spam contains fats:

Fat is something that you are free to have on a keto diet. In fact, low carbs and high fats are the formulae behind a successful keto diet. This is exactly what keto gives you. Spam is one of the best sources of fats and therefore it helps you in achieving and maintaining the state of ketosis.

Offers salt that has electrolytes :

Electrolytes are lost when water is lost via dehydration on a keto diet. The addition of salt in spam is beneficial and salt has electrolytes that are needed by the body on a keto diet.


What are the side effects of spam on a keto diet?

Spam does not really affect a keto diet in any way and is least qualified to kick you out of ketosis. Yet there are several areas where it could harm the keto diet and your health in general.

Processed food is not the best food :

As spam is processed meat, therefore, it could not be called best. Processed and canned food always come with certain additives and preservatives that are not always good for you and could malfunction in various ways.

Saturated fats are not really good :

Spam has lots of saturated fats in it. If they are eaten too frequently and that too over a large period of time, your health is bound to deteriorate. Saturated fats are the type of dietary fiber that, if eaten in bulk, are capable enough to cause heart diseases and lots of other health problems.

Additives and preservatives could cause diseases :

Sodium nitrite is added as a preservative in spam meat and it is often associated with an increased risk of diabetes as well as cancer. On the other hand, a high intake of sodium can not only flare up your blood pressure but can also be the cause of stomach cancer. Therefore, make sure that the consumption of spam is moderate as an excess of everything is bad.


Is spam keto friendly ?

Yes! Seeing the nutrient it contains and the benefits it offers, it is convenient enough to say that keto is safe on a keto diet. From salt to a low amount of carbohydrates, spam has everything to offer on a keto diet. However, make sure that you do not overeat spam as extreme use of anything is bound to bring some unhappy changes. Other than that, you are allowed to have spam on a keto diet.


From where can you buy spam?

Spam is not something unusual and rare so you could easily get it from any nearby store. However, if you are too lazy to go and purchase it yourself and want it to be delivered at your door step you can order it online. Order your share of spam and let your taste buds rock on a keto diet.

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