Is Spam Keto Friendly? Need To Know Nutrition Facts

Is Spam Keto? Your Ultimate Guide to Keto-Friendly Canned Meats

When you think about the ketogenic diet, canned meats like Spam aren’t usually the first items to pop into your head. But, as you navigate through the world of low-carb foods, you might ask yourself: Is Spam keto?

This popular canned meat product, a staple in many households since World War II, has been a go-to for quick and easy meals. But, its place in the world of ketogenic diets? Let’s cut through the mystery and find out if Spam can truly be part of your keto meal plan.

A little history for you! Spam, developed by Hormel Foods Corporation, entered the market in the 1930s and gained fame during World War II. It’s known for its super long shelf life and unique taste. 

Keto Diet 101: Macros and More

The ketogenic diet, or “keto,” is a high-fat, low-carbohydrate diet that has gained immense popularity for its potential health benefits, including weight loss and improved blood sugar levels. At its core, the keto diet involves drastically reducing carbohydrate intake and replacing it with fat, leading the body into a state of ketosis, where it burns fat for energy instead of carbs.

Keto macros are the cornerstone of this diet. Typically, a ketogenic diet consists of about 70-80% fat, 10-20% protein, and only 5-10% carbs. This drastic shift in dietary intake causes your body to switch from using carbohydrates as its primary fuel source to burning fats, leading to fat loss and other potential health benefits.

Understanding food choices is crucial in a keto diet. Not all high-fat foods are created equal, and the focus should be on healthy fats like those found in avocados, nuts, and olive oil. Similarly, it’s essential to pick low-carb foods wisely. The goal is to maintain a balance that keeps the body in a state of ketosis without compromising overall health.

Spam Examined: What’s Inside the Can?

Now, let’s take a closer look at Spam. A single serving of Spam contains pork with ham meat, salt, water, modified potato starch, sugar, and sodium nitrate. While these ingredients contribute to its unique flavor and long shelf life, they raise questions about its suitability for a keto diet.

The nutritional profile of Spam reveals that it is high in fat and protein but also contains carbs and a significant amount of sodium. A single slice of Spam can have about 7 grams of fat, 7 grams of protein, and 1 gram of net carbs.

However, the sodium content is a point of concern, as it is quite high, which could be an issue for those watching their sodium intake or with high blood pressure.

Overall, Spam can be considered keto-friendly in small amounts. The key is moderation and being mindful of the rest of your day’s carb intake.

While it’s not the healthiest option out there due to its high sodium and unhealthy ingredients like sodium nitrite and sodium nitrate, it can fit into a keto diet occasionally.

Weighing the options

High Fat Content: Spam is high in fats, aligning well with the keto diet’s macronutrient ratios.High Sodium Content: Spam contains a significant amount of sodium, which could be a concern for individuals with blood pressure issues.
Low Carb Content: With only about 1 gram of net carbs per serving, Spam fits into the low-carb requirement of keto.Processed Food: Being a processed meat product, Spam may contain unhealthy ingredients and additives like sodium nitrite.
Convenient and Versatile: Spam is easy to store with a long shelf life and can be used in various keto-friendly recipes.Potential Health Risks: Regular consumption of processed meats like Spam is associated with higher risks of health problems like heart disease and stomach cancer.
Moderate Protein: Spam provides a decent amount of protein, necessary for muscle maintenance on a keto diet.Lacks Nutrients: Compared to fresh meats, Spam has fewer vitamins and minerals, offering only small amounts of Vitamin C and iron.

Prepping the Perfect Keto Spam

Cooking with Spam on a keto diet requires some creativity to keep the carb count in check. You’ll need a non-stick skillet, a sharp knife for slicing, and some keto-friendly side dishes like cauliflower rice or leafy greens to complement your meal.

To prepare keto-friendly Spam, start by slicing it thinly. This helps in controlling portion size and carb intake. You can fry the slices in a skillet until they’re crispy, which adds a delightful texture.

Also, you could dice the Spam and sauté it with low-carb vegetables for a quick stir-fry.

Enhancing the flavor of Spam in keto dishes is all about the spices and accompaniments you choose. Consider adding herbs like rosemary or thyme, or pair it with cheddar cheese or avocado for added fat content. The goal is to enhance the taste without adding extra carbs, keeping your meal delicious and keto-compliant.

Top Keto Spam Meals

Spam can actually go in a variety of keto meals. First, there’s the classic keto Spam musubi, our featured recipe for this blog, where the rice is replaced with cauliflower rice, maintaining the traditional flavor, but cutting down the carbs.

Another favorite is keto Spam meatballs, mixing ground Spam with spices and serving them with a sugar-free marinara sauce.

The list of keto-friendly Spam dishes continues with creations like Spam and egg breakfast bowls, Spam stir-fry with mixed vegetables, and Spam tacos with lettuce wraps instead of tortillas. Each of these recipes keeps the carb content low while delivering on flavor and satisfaction.

Spam can also be transformed into sophisticated dishes like Spam and mushroom alfredo, where the pasta is replaced with spiralized zucchini, or a Spam casserole with layers of Spam, spinach, and a creamy sauce. The possibilities are endless, and with a bit of creativity, you can make Spam a star in your keto kitchen.

Variety is the spice of life

  • Spam and Cauliflower Fried Rice: A keto take on a classic, swapping rice with cauliflower for a low-carb twist.
  • Spam and Cheese Omelette: Simple and satisfying, perfect for a quick breakfast or brunch.
  • Spicy Spam Stir Fry: Mix Spam with veggies like broccoli and a spicy sauce for a quick dinner.
  • Spam and Avocado Salad: Cube Spam and avocado, add some leafy greens, and toss with a vinaigrette.
  • Keto Spam Tacos: Use lettuce leaves as taco shells, filled with diced Spam and your favorite taco toppings.
  • Spam and Zucchini Noodles: A light and refreshing meal, with pan-fried Spam and spiralized zucchini.
  • Spam and Mushroom Skillet: A hearty dish combining Spam, mushrooms, and herbs.
  • Spam Stuffed Bell Peppers: Bell peppers stuffed with a mixture of Spam, cheese, and spices, baked until tender.
  • Spam Frittata: A baked egg dish loaded with Spam and veggies, great for any meal.
  • Keto Spam Pizza: Use a low-carb pizza base, topped with chopped Spam, cheese, and low-carb sauce.
  • Spam and Egg Salad: A twist on the classic egg salad with chunks of Spam.
  • Spam Lettuce Wraps: Fill lettuce leaves with a mix of diced Spam, cheese, and a keto-friendly sauce.

Additional Meal Ideas

  • Creamy Spam and Broccoli Casserole: A comforting casserole with Spam, broccoli, and a creamy cheese sauce.
  • Spam and Cabbage Soup: A warm and comforting soup, perfect for colder days.
  • Spam Skewers with Veggies: Alternate pieces of Spam and low-carb veggies on skewers and grill.
  • Spam and Cheese Stuffed Mushrooms: Fill mushrooms with a mixture of Spam and cheese, then bake.
  • Keto Spam Quiche: A crustless quiche with Spam, eggs, and cheese.
  • Spicy Spam and Cheese Dip: A creamy, spicy dip that pairs well with keto-friendly crackers or veggies.
  • Spam and Asparagus Stir Fry: A simple and elegant stir fry dish.
  • Keto Spam Carbonara: Use shirataki noodles for a low-carb version of this classic pasta dish.
  • Spam and Eggplant Bake: Layers of eggplant and Spam topped with cheese and baked.
  • Spam and Spinach Alfredo: A creamy Alfredo sauce with Spam and spinach over keto pasta.
  • Grilled Spam and Cheese Sandwich: Use keto bread for this classic sandwich.
  • Spam and Cheese Stuffed Jalapeños: Jalapeños stuffed with a mixture of Spam and cheese, then baked.
  • Keto Spam Kebabs: Spam cubes grilled with low-carb vegetables like bell peppers and onions.

Keto Spam Recipe Variations

Adapting Spam recipes for the ketogenic diet can be both fun and rewarding. When looking for a twist on the traditional, consider the many varieties of Spam available. For instance, Spam Lite has less sodium and fat, making it a slightly healthier option. Spam Jalapeno adds a spicy kick to your dishes, perfect for those who love a bit of heat.

One way to use Spam is in soups or stews. You can create a hearty, keto-friendly soup by adding diced Spam to a broth made with bone broth, vegetables like celery and zucchini, and plenty of herbs for flavor. This not only makes a satisfying meal, but also ensures you’re getting a good balance of fats and proteins.

For those who love experimenting, why not try making a Spam crust for your next keto pizza? Simply grind the Spam into a fine consistency, mix it with an egg and some almond flour, and spread it out to form a base. Top it with your favorite low-carb toppings like mozzarella cheese, bell peppers, and olives, and you’ve got a unique and tasty keto pizza!

Beyond the Can: Pairing Spam with Other Keto Staples

When considering if Spam is keto-friendly, it’s also vital to think about what to pair it with. It goes great with cauliflower rice – a staple in the keto diet. This combo not only adds volume to your meal but also keeps the carb content low.

Vegetables like zucchini, broccoli, and spinach are also great options, offering nutritional benefits without compromising your state of ketosis.

Another excellent pairing for Spam in a keto diet is dairy products. Cheese, for instance, not only adds a creamy texture, but also boosts the fat content, which is something you need in a ketogenic diet. Think of melting cheddar cheese over a slice of Spam, or making a creamy Spam and broccoli casserole with heavy cream and cheese. 

Why not try making keto Spam meatballs? Mix ground Spam with ground turkey or ground beef and your favorite spices and herbs!

Section 8: “Community Chews: What Keto Enthusiasts Say About Spam”

The keto community’s take on whether Spam is keto-friendly is pretty divided. Many keto dieters appreciate Spam for its convenience, long shelf life, and compatibility with other low-carb foods.

However, there’s also a significant segment of the keto community that cautions against the regular consumption of Spam due to its high sodium content and presence of ingredients like sodium nitrite and sodium nitrate. These ingredients, while common in processed meats, are often linked to health problems like high blood pressure and an increased risk of heart disease. Health-conscious keto dieters recommend moderation and advocate for incorporating a variety of protein sources in the diet.

Overall, the consensus seems to be that while Spam can be part of a ketogenic diet, especially in small amounts, it’s crucial to be mindful of its nutritional profile.

It should be an occasional treat rather than a staple, due to its processed nature and sodium content.

To Spam or Not to Spam?

The ketogenic diet is all about finding the right balance that works for your body and lifestyle. While Spam might not be the healthiest choice, it’s certainly a convenient and tasty option for those on a keto diet. Give our Keto Spam Musubi a try and let us know what you think!

Frequently Asked Questions

1. Can You Eat Spam on the Keto Diet?

Absolutely! The Keto diet emphasizes low carbs and high fats, and guess what? Spam fits right in! It’s primarily made from pork, with minimal carb content. So, go ahead and add it to your keto-friendly list. Just keep an eye on the portions, as with anything on a diet.

2. Does Spam Have Carbs?

Yes, but just a smidge! A single serving of Spam (about 2 oz) contains around 2 grams of carbs. That’s pretty low, making it a suitable choice for your keto endeavors. However, remember to consider the whole meal’s carb content to stay within your daily limit.

3. Can Spam Kick You Out of Ketosis?

Not likely, if you’re mindful of the serving size. Since Spam is low in carbs, having it in moderation shouldn’t disrupt your ketosis. However, if you go overboard (we know it’s tasty!), it might add up. Stick to your keto guidelines to stay on track.

4. What Junk Food is Keto-Friendly?

Surprise, surprise – not all junk food is a no-go on keto! Foods like pork rinds, certain low-carb protein bars, and even some types of cheese puffs can be keto-compliant. The key is to check the carb content and choose wisely. Who said keto couldn’t be a little fun?

5. How Many Carbs are in 2 Slices of Spam?

In 2 slices of Spam (roughly 56 grams), you’re looking at about 2 grams of carbs. It’s minimal, making these slices a great addition to your keto-friendly meal rotation. But, as always, moderation is key!

NutrientAmount per Serving
Total Fat15g
– Saturated Fat6g
– Trans Fat0g
Total Carbohydrates1g
– Dietary Fiber0g
– Total Sugars0g
Vitamin D0mcg

Keto Spam Musubi Recipe

Recipe by kitcheneasylifeCourse: LunchCuisine: AmericanDifficulty: Easy


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This Keto Spam Musubi is a delightful and easy recipe, perfect for a quick lunch or a savory snack. It’s a great example of how you can modify traditional recipes to fit into a ketogenic lifestyle while still enjoying the flavors you love!


  • 1 can of classic Spam

  • 2 cups of cauliflower rice (as a substitute for traditional sushi rice)

  • 1 tbsp of avocado oil (for frying)

  • 2 tbsp of tamari sauce or coconut aminos (for a lower carb option)

  • 1 tsp of erythritol (optional, for a hint of sweetness)

  • Nori sheets (seaweed), cut into strips

  • Salt and pepper, to taste


  • Prepare the Cauliflower Rice:
  • In a skillet, heat a bit of avocado oil over medium heat.
  • Add the cauliflower rice, season with salt and pepper, and sauté until it’s cooked but still firm, about 5-7 minutes. Set aside to cool.
  • Cook the Spam:
  • Slice the Spam into ¼ inch thick slices.
  • In the same skillet, add a bit more oil and fry the Spam slices until they are golden brown on both sides, about 2-3 minutes per side.
  • In a small bowl, mix tamari sauce and erythritol. Brush this mixture over the fried Spam for added flavor.
  • Assemble the Musubi:
  • Place a strip of nori on a clean, dry surface.
  • Put a spoonful of cauliflower rice on the nori, followed by a slice of cooked Spam.
  • Wrap the nori around the Spam and rice tightly. The moisture from the rice will help seal the nori.
  • Final Touch:
  • Cut each musubi into halves or serve as a whole.
  • Optionally, you can sprinkle some sesame seeds or chopped green onions for extra flavor.


    Craving more delicious recipes? Try our delicious Keto Korean BBQ