A traditional Mexican soup and well-known hangover cure, Menudo’s savory mix of beef tripe and hominy has been enjoyed by many for nearly a century. With an array of ingredients, Menudo has an intense depth of flavor that is unique to this dish but what is in Menudo? For lovers of this traditional recipe, is Menudo keto-friendly?
Traditional Menudo is not keto-friendly because it contains anywhere from 10-20 grams of carbohydrates per serving. Its high carb content comes from hominy, a corn product. The best keto alternatives include Kettle & Fire Grass-Fed Beef Bone Broth, Wild Zora Instant Mushroom Beef Keto Soup, Kiss My Keto Spicy Beef Bone Broth, and Amy’s Organic Chunky Vegetable Soup.
Now that we know Menudo is not on the list for keto followers, let’s look at the health benefits and drawbacks of Menudo as well as some keto-friendly alternatives.
Contents
Is Menudo Healthy?
The main ingredient in Menudo is beef tripe, also known as cow’s stomach. Organ meats such as this contain a concentrated source of nutrients with minimal calories. Beef tripe is rich in protein, containing about 17 grams of high-quality protein per 5-ounce serving. It is also an excellent source of vitamin B12, Selenium, and Zinc. The high protein content in Menudo can help to support a healthy weight by increasing satiety and reducing the number of calories consumed throughout the day [1, 2]
Another main ingredient in Menudo is the beef broth, which is often high in sodium, especially canned varieties which can contain over 1000mg per serving. High amounts of sodium in the diet can increase the risk for chronic conditions, such as high blood pressure which can increase the risk of heart attack and stroke.
The Dietary Guidelines for Americans recommends no more than 2300mg of sodium per day, which is equal to about 1 teaspoon of salt. Choosing a low sodium variety or making Menudo at home without added salt can help to reduce these numbers [3].
Does Menudo have Gluten?
Menudo is typically a gluten-free meal and contains no wheat or other gluten-containing ingredients in its traditional recipe. However, some prefer to enjoy Menudo with tortillas which contain wheat. Menudo purchased canned or at a restaurant also runs the risk of cross-contamination during processing or preparation. For example, Chata canned Red Menudo is labeled as not containing any gluten ingredients but it does make mention below the ingredients list that it is processed in a facility that also processes wheat.
It’s always important for those with a gluten allergy or intolerance to be vigilant with reading food labels and asking questions while dining out. For those who are concerned about possible cross-contamination in their Menudo, consider making your own at home.
Nutrition Facts for Menudo
Because Menudo is most typically homemade or prepared fresh in a restaurant, its recipe can vary. For this example, Juanita’s Foods and Chata canned Menudo were used to compare typical ingredients and nutrition information.
Juanita’s Foods Menudo
Ingredients:
- Beef broth
- Water
- Beef bone stock
- Salt
- Chile peppers
- Seasoning
- Dextrose
- Onion powder
- Celery powder
- Spices
- Hydrolyzed vegetable protein
- Hydrolyzed corn gluten
- Partially hydrogenated soy and cottonseed oil
- Sugar
- Soybean oil
- Garlic powder
- Beef tripe
- Hominy
Nutrition Facts (Per 1-cup):
- Calories 150
- Fat 4g
- Saturated fat 1.5g
- Sodium 1080mg
- Carbohydrates 15g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 13g
Chata Red Menudo
Ingredients:
- Beef broth
- Water
- Beef
- Chili peppers
- Iodized salt
- Maltodextrin
- Onion
- Garlic
- Natural and artificial flavors
- Spices
- Hydrolyzed soy protein
- Caramel color
- Hominy
- Beef tripe
- Iodized salt
- Citric acid
- Modified corn starch
Nutrition Facts (Per 1-cup):
- Calories 200
- Fat 4g
- Saturated fat 1.5g
- Sodium 810mg
- Carbohydrates 20g
- Sugar 0g
- Added sugar 0g
- Fiber 6g
- Protein 13g
Healthy Keto-Friendly Alternatives to Menudo
Aside from making your own homemade Menudo, sans hominy, below are some other keto-friendly products that provide a similar, savory flavor to Menudo without all the added carbs or sodium. Keeping in mind that this dish is not typically found in a variety of pre-made options, the items below are easily modified at home to be enjoyed similarly to this unique meal.
Kettle & Fire Grass-Fed Beef Bone Broth
USDA certified organic with zero carbs per serving, Kettle & Fire Grass-Fed Beef Bone Broth makes an excellent savory soup for sipping. With over 700mg less sodium per serving than canned Menudo, it’s also a healthier option for those watching their salt intake.
Bone broth is highly nutritious and can be used as a base for other keto ingredients per preference. Kettle & Fire has a line of products dedicated to those looking for keto-friendly options with a variety of flavors. You can find this product and other Kettle & Fire keto products, in-stores or online at various retailers, including Publix and Walmart, priced at $7.97 for a 16.2-ounce container.
Ingredients:
- Beef broth
- Water
- Beef bones
- Organic onions
- Organic carrots
- Organic celery
- Organic parsley
- Organic apple cider vinegar
- Sea salt
- Organic black pepper
- Organic bay leaves
- Organic thyme
- Organic rosemary
Nutrition Facts (Per 1-cup):
- Calories 40
- Fat 0g
- Saturated fat 0g
- Sodium 330mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 10g
Wild Zora Instant Mushroom Beef Keto Soup
Described as savory and satisfying, Wild Zora Instant Mushroom Beef Keto Soup is made with 100% grass-fed beef broth and is Autoimmune Protocol (AIP) friendly, gluten-free, and keto. Made with beef and mushrooms instead of chickpeas, this soup contains only 3 grams of net carbs per package.
With only 50 calories per package, Wild Zora Instant Mushroom Beef and Keto soup is convenient and supports a healthy weight. You can easily use this soup as a base for other keto-friendly ingredients such as meats, to make it heartier. Wild Zora contains a line of keto-friendly soups in a variety of flavors for those looking for additional options. You can find this product in-store or online at various retailers, including Walmart, priced at $17.95 for a box of 8 4-ounce pouches.
Ingredients:
- Grass-fed beef
- Organic carrots
- Pumpkin
- Cabbage
- Green onion
- Champignon mushrooms
- Celery
- Nutritional yeast
- Turmeric
- Sea salt
- Marjoram
- Thyme
Nutrition Facts (Per 1-package, dry):
- Calories 50
- Fat 1g
- Saturated fat 1g
- Sodium 380mg
- Carbohydrates 5g
- Sugar 1g
- Added sugar 0g
- Fiber 2g
- Protein 5g
Kiss My Keto, Keto Spicy Beef Bone Broth
Another keto-friendly bone broth is Kiss My Keto Spicey Beef Bone Broth. Non-GMO with gluten-free ingredients and only 2 grams of carbs per serving, this bone broth is the perfect savory base for your keto soups and stews, or it can be enjoyed all on its own.
This product also makes a keto-friendly salt and pepper chicken flavor for those looking for different protein options. You can find this product online at kissmyketo.com priced at $27.99 for a box of 15 packets.
Ingredients:
- Beef bone broth (Bse free)
- Natural flavors
- Medium chain triglycerides
- Salt
- Yeast extract
- Gum acacia
- Guar gum
- Xanthan gum
- Dehydrated garlic
- Dehydrated onion
- Chili pepper
- Spices
- Silicon dioxide
Nutrition Facts (Per 1-packed):
- Calories 70
- Fat 2.5g
- Saturated fat 1.5g
- Sodium 480mg
- Carbohydrates 2g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 10g
Amy’s Organic Chunky Vegetable Soup
USDA certified organic, vegan, and gluten-free, Amy’s Organic Chunky Vegetable Soup contains only 2 grams of net carbs per 1-cup serving. Although it is missing the protein component of Menudo, this can easily be added per preference.
With a savory broth, rich in a variety of veggies, Amy’s Chunky Vegetable Soup has only 80 calories per serving and slightly less sodium on average than Menudo. This product is widely available online or in-store at various retailers, including Publix and Walmart, priced at $2.95 for a 14.3-ounce can.
Ingredients:
- Filtered water
- Organic diced tomatoes
- Organic carrots
- Organic green beans
- Organic corn
- Organic peas
- Organic spinach
- Organic onions
- Organic celery
- Sea salt
- Organic black pepper
Nutrition Facts (Per 1-cup):
- Calories 80
- Fat 1.5g
- Saturated fat 0g
- Sodium 720mg
- Carbohydrates 5g
- Sugar 4g
- Added sugar 0g
- Fiber 3g
- Protein 3g
Related Questions
Is Menudo Good for Diabetics?
Depending on the form of Menudo (homemade versus canned) and the number of total carbohydrates per serving, Menudo can be enjoyed in moderation by those with diabetes. It is important to be aware of the carbohydrate content to avoid overconsumption which can result in elevated blood sugar levels.
Is Menudo High in Cholesterol?
Beef tripe, the main ingredient in Menudo is a high cholesterol food. Although dietary cholesterol intake does not affect most individuals’ cholesterol levels, a small population may be sensitive. Current research shows no increased risk associated with dietary cholesterol intake and risk of heart disease but rather a high intake of processed saturated fats [4].
Is It Safe to Eat Menudo While Pregnant?
Aside from alcohol and caffeine, most recommendations for foods during pregnancy revolve around reducing the chances of foodborne illness. If the Menudo consumed is cleaned thoroughly (if made at home or from scratch) and cooked completely, it is considered safe to eat during pregnancy. However, it should be limited to moderation. Consuming tripe, or other organic meats, frequently can result in vitamin A toxicity and abnormally high levels of copper. These can result in birth defects therefore it is encouraged to limit your intake to no more than once per week [5].