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Is Spam Keto? What You Need to Know for a Clean Keto Diet

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Spam is a staple food item in many households, but when it comes to keto, the question remains: is Spam keto-friendly? The answer is yes! Despite its reputation as a processed meat product, Spam can be a tasty and convenient addition to your low-carb diet. Since its debut during World War II, Spam has been available in a variety of flavors and has become a popular meat product around the world.

But before you start incorporating Spam into your keto meal plan, there are a few things you should know. In this article, we'll take a closer look at the nutritional value of Spam, explore its various varieties, and provide tips on how to incorporate it into your ketogenic lifestyle.

Let's get started by taking a closer look at what Spam is made of and its nutritional information.

What is Spam?

Spam is a canned meat product made of pork shoulder, pork meat, water, salt, potato starch, sugar, and sodium nitrite. It is produced by the Hormel Foods Corporation and has a long shelf life, making it a popular option for camping trips, picnics, and emergency supplies.

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Despite being a canned meat, Spam is versatile and can be used in a variety of dishes. It can be eaten on its own, used as a topping for pizza, or even added to a salad.

spam on skillet

Is Spam Keto-Friendly?

Spam can be keto-friendly as long as you keep an eye on your carb count. A single serving of Spam (56 g) contains only 2 grams of net carbs, 16 grams of fat, and 7 grams of protein. Spam Lite, which has less sodium, contains only 1 gram of net carbs per serving.

Spam's carb content makes it a great option for those following a low-carb diet, and its high fat content makes it an excellent source of energy for keto dieters. While it does contain small amounts of vitamin C, it's important to note that Spam is a processed meat product and should be consumed in small amounts.

It's also worth noting that some varieties of Spam contain unhealthy ingredients, such as sodium nitrate, which has been linked to an increased risk of heart disease and stomach cancer. However, there are healthier alternatives available, such as Spam Lite, which contains less sodium and no sodium nitrate.

Spam Varieties

Spam comes in a variety of flavors, including classic Spam, hickory smoke, and Spam Teriyaki. Some varieties, like Spam Tocino, are even inspired by international cuisines.

If you're looking to add some variety to your Spam dishes, try making keto Spam meatballs with ground pork, cheddar cheese, and cauliflower rice. Or, for a classic Hawaiian dish, make keto Spam Musubi by wrapping a slice of Spam in a sheet of nori and a layer of cauliflower rice.

In addition to its various flavors, Spam also comes in different forms, including Spam products made of turkey, chicken, and ham meat. While these varieties may have slightly different nutritional information, they are generally still keto-friendly options.

Spam Musubi:


  • 1 can Spam, sliced into 12 pieces
  • 12 slices of nori
  • 12 slices of cheese
  • 12 slices of avocado
  • 12 toothpicks


  1. Place a slice of Spam on a piece of nori.
  2. Top with a slice of cheese and a slice of avocado.
  3. Roll up the nori tightly, tucking in the ends.
  4. Secure the roll with a toothpick.
  5. Repeat steps 1-4 with the remaining ingredients.
  6. Serve immediately.

This recipe is low in carbs and high in protein, making it a great option for people following a keto diet. It is also quick and easy to make, so it is perfect for a busy weeknight meal.

Here are some additional tips for making Spam Musubi:

  • Use a sharp knife to slice the Spam thinly. This will help the rolls to stay together.
  • If you do not have nori, you can use a whole-wheat tortilla instead.
  • To make the rolls easier to roll, wet your hands with water before handling the nori.
  • You can also add other ingredients to your Spam Musubi, such as cooked shrimp, crab meat, or shredded carrots.

One Spam Musubi contains the following nutrients:

  • Calories: 228
  • Fat: 16 grams
  • Saturated fat: 6 grams
  • Cholesterol: 70 milligrams
  • Sodium: 820 milligrams
  • Carbohydrates: 1 gram
  • Dietary fiber: 0 grams
  • Sugar: 0 grams
  • Protein: 14 grams

As you can see, Spam Musubi is a high-fat, high-sodium food. However, it is also a good source of protein. If you are following a keto diet, you can enjoy Spam Musubi as part of your meal plan. Just be sure to limit your intake of other high-fat, high-sodium foods.

Here are some tips for making Spam Musubi healthier:

  • Use a lower-sodium variety of Spam.
  • Use reduced-fat cheese.
  • Use fresh avocado instead of canned avocado.
  • Serve with a side of vegetables, such as salad or steamed broccoli.

By following these tips, you can enjoy Spam Musubi without sacrificing your health.

Here are some tips for managing sodium intake on the keto diet:

  • Read food labels carefully and choose foods that are low in sodium.
  • Limit processed foods, which tend to be high in sodium.
  • Cook at home more often so that you can control the amount of sodium in your food.
  • Season your food with herbs and spices instead of salt.
  • Drink plenty of water to help flush out excess sodium.

By following these tips, you can enjoy the keto diet without consuming too much sodium.

How to Incorporate Spam into Your Keto Diet

While Spam can be eaten on its own, there are a few different ways to incorporate it into your keto diet. For a low-carb breakfast, try frying a slice of Spam and serving it with eggs and avocado. For lunch, add diced Spam to a salad or wrap it in lettuce cups for a tasty and low-carb sandwich alternative.

If you're looking for a snack, try pairing Spam with pork rinds for a high-fat, low-carb treat. You can also add Spam to cauliflower fried rice or stir-fries for a quick and easy meal option.

When it comes to incorporating Spam into your keto diet, be mindful of portion sizes and the total carb count

Now that we've established that Spam can be keto-friendly, let's talk about how to incorporate it into your diet. 

Here are a few tips to help you get started:

  1. Watch your serving sizes. Although Spam can be a healthy addition to your keto meal plan, it's important to keep an eye on your serving sizes. A single serving of Spam contains about 180 calories, so be mindful of how much you're eating.
  2. Try different varieties of Spam. Hormel Foods Corporation offers a variety of Spam products, including Spam Lite and Hickory Smoke Spam, which can help you mix up your diet.
  3. Use it in creative ways. Spam can be used in a variety of recipes, from keto spam meatballs to keto spam musubi. You can also use it as a topping for cauliflower rice or mix it with cheddar cheese for a tasty and filling snack.
  4. Balance your diet with other healthy foods. While Spam can be a great source of protein and fat, it's important to balance it out with other healthy foods. Incorporate plenty of low-carb vegetables, healthy fats, and fresh meats into your diet to ensure you're getting all the nutrients you need.


  1. What are the nutritional values of Spam?

A single serving of Spam (2 oz or 56 g) contains 180 calories, 16 g of fat, 1 g of net carbs, and 7 g of protein. It also contains small amounts of vitamin C.

  1. Is Spam considered a processed meat?

Yes, Spam is a processed meat product that is made from pork shoulder and potato starch, among other ingredients.

  1. Can eating Spam increase the risk of heart disease or stomach cancer?

While eating large amounts of processed meats has been linked to a higher risk of heart disease and stomach cancer, consuming Spam in moderation as part of a balanced diet is unlikely to increase your risk.

In conclusion, Spam can be a great addition to your keto diet if consumed in moderation and balanced out with other healthy foods. It offers a long shelf life, a variety of flavors, and a good source of protein and fat. Just be sure to watch your serving sizes and balance your diet with other healthy foods. With some creativity and experimentation, you can enjoy the benefits of this versatile canned meat product.

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