Tomatillos are small, round fruits belonging to the nightshade family, which also includes tomatoes and peppers. They are distinctively encased in a thin, papery husk, which must be peeled away before eating, and are a staple in Mexican cuisine, known for their tart, slightly acidic flavor. The ketogenic diet is an eating pattern designed to shift the body’s metabolism toward using fat for fuel by severely restricting carbohydrate intake, typically keeping daily consumption between 20 and 50 grams.
The Keto Verdict: Net Carbs in Tomatillos
Tomatillos are generally considered a suitable addition to a ketogenic diet when consumed with careful attention to portion size. This compatibility lies in their low “net carb” count (total carbohydrate content minus dietary fiber). Fiber is subtracted because it is an indigestible carbohydrate that does not raise blood sugar levels.
A standard serving of raw tomatillos (about a half-cup chopped or 66 grams) contains roughly 3.85 grams of total carbohydrates. Since this serving size also provides about 1.25 grams of dietary fiber, the resulting net carbohydrate count is only 2.6 grams. This low number makes them an excellent choice, even for those strictly adhering to the 20-gram daily limit.
Comprehensive Nutritional Breakdown
A 100-gram serving of raw tomatillos provides a minimal caloric impact, containing only about 32 calories. The macronutrient profile is favorable for a low-carbohydrate diet, with fat and protein content being very low (about 1 gram each). The majority of the caloric composition comes from the total carbohydrates, which is around 5.8 grams per 100-gram serving. The presence of nearly 2 grams of dietary fiber contributes to the low net carb value, while also supporting digestive health. Tomatillos are also a good source of specific micronutrients that can be beneficial on a restrictive diet.
Key Micronutrients
One hundred grams of tomatillos provides approximately 12 milligrams of Vitamin C (about 13% of the recommended daily value). Vitamin C acts as an antioxidant in the body. They also contain roughly 10 micrograms of Vitamin K, an important nutrient for blood clotting and bone health. Furthermore, tomatillos contain phytochemicals known as withanolides, which are being studied for their potential antioxidant properties.
Incorporating Tomatillos into Keto Meals
The simplest and most common way to use tomatillos is by preparing a fresh salsa verde, which can be made with minimal added ingredients. By blending roasted or raw tomatillos with cilantro, lime juice, onion, and chili peppers, you create a flavorful, low-carb condiment. This homemade salsa can be used as a topping for low-carb tacos, eggs, or grilled meats, offering a bright, acidic flavor contrast.
Portion control is necessary to ensure the net carb count remains within the daily limit. A half-cup serving provides ample flavor without posing a risk to ketosis. You can also roast tomatillos and use them as a base for a braising sauce for chicken or pork, which adds depth to a keto meal. When purchasing pre-made or canned tomatillo products, such as jarred salsa verde, carefully check the nutrition label. Many commercial sauces introduce hidden sugars, starches, or thickeners that significantly increase the net carbohydrate count, negating the natural low-carb benefits of the fresh fruit.