Is Maca High in Carbs? Unpacking the Nutritional Facts

January 11, 2026 •

3 min read

According to nutritional data, maca powder contains a moderate amount of carbohydrates, with a typical 9-gram serving providing about 5 grams of carbs. This makes the question of whether maca is high in carbs largely dependent on serving size and overall dietary context, particularly for those on restrictive diets.

Quick Summary

Maca contains moderate carbohydrates per serving, but its low-net-carb content, thanks to its fiber, makes it suitable for ketogenic and low-carb diets. Portion control is key.

Key Points

Moderate Carbohydrates: Maca contains a moderate amount of carbohydrates per typical serving, not a high amount.
Serving Size is Key: While a large percentage of maca's dry weight is carbs, a standard serving (1-2 teaspoons) is low in total carbs.
Keto-Friendly: Due to its low net carb count, maca powder is generally considered compatible with a ketogenic diet.
Rich in Fiber: The fiber in maca helps lower the net carb count and contributes to digestive health.
Sustained Energy: The carbohydrates in maca, combined with its other nutrients, provide a steady energy boost without a blood sugar spike.
Nutrient-Dense: Beyond carbs, maca is rich in essential vitamins, minerals, and amino acids.

Understanding Maca's Macronutrient Profile

Maca root, a cruciferous vegetable native to the high Andes of Peru, is renowned for its adaptogenic properties and rich nutrient profile. When dried and ground into powder, its nutritional makeup is approximately 60-75% carbohydrates, 10-14% protein, and 8-10% fiber by weight. This means that relative to its dry weight, it is a carb-dense food. However, the crucial factor for most users is the carb count per serving, which is typically quite small.

A standard serving of maca powder is often 1 to 2 teaspoons, or about 5 to 9 grams. In this quantity, the carbohydrate content is minimal, which is why it can be incorporated into many diets without causing a significant carb intake. For example, one 5g teaspoon contains roughly 3-4g of carbohydrates, while a 9g tablespoon may contain around 5-7g.

The Importance of Net Carbs

For those following low-carb or ketogenic diets, the concept of net carbs is more relevant than total carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Since maca is a good source of dietary fiber, its net carb count is even lower.

For instance, a 9g serving containing 5g of total carbohydrates might have 1g of fiber, resulting in only 4g of net carbs. This is a very small contribution to a daily carbohydrate limit of 20-50 grams, making it easy to fit into a keto lifestyle with mindful portion control.

Is Maca Keto-Friendly?

Yes, maca is generally considered keto-friendly when consumed in typical serving sizes. The ketogenic diet relies on a low-carb intake to maintain a state of ketosis, where the body burns fat for energy. A standard serving of maca powder will only account for a small percentage of your daily carb allowance, making it a viable supplement for people on this diet. The fiber content further reduces the impact on blood sugar, helping the body stay in ketosis.

Comparison of Maca and Other Foods (per 10g serving)


Nutrient	Maca Powder	Apple	Banana
Carbohydrates	Approx. 5-7g	Approx. 15-20g*	Approx. 23g*
Dietary Fiber	Approx. 1g	Varies*	Varies*
Net Carbs	Approx. 4-6g	Higher than maca*	Much higher than maca*

*Note: Apple and banana nutritional values vary and are included here for general comparison to show that maca is not a high-carb fruit, despite being high in carbohydrates by dry weight.

Maca, Energy, and Glycemic Index

One of the reasons maca is sought after is for its potential to boost energy levels. This is partly due to its carbohydrate content, which provides the body with fuel. Unlike high-sugar foods that cause rapid blood sugar spikes followed by a crash, the carbohydrates in maca are a source of more sustained energy. The presence of fiber slows down the absorption of sugars, and maca's low glycemic index contributes to stable blood sugar levels. This makes it a great alternative for those looking for a natural energy lift without relying on stimulants like caffeine.

Beyond Carbs: Maca's Rich Nutrient Profile

While this article focuses on its carb content, it is important to remember that maca is a nutrient powerhouse. It provides a wealth of essential vitamins and minerals that can support overall health.

Nutrient-dense content:

Vitamins: Contains vitamins C, B1, and B2.
Minerals: A good source of iron, copper, and manganese, as well as potassium and zinc.
Amino Acids: Provides over 20 amino acids, including all 8 essential ones.
Phytonutrients: Rich in beneficial plant compounds like polyphenols and glucosinolates.

Conclusion

So, is maca high in carbs? The answer is nuanced. By dry weight, maca is carb-dense, but when considering a standard single serving size, it is a moderate source of carbohydrates. Its high fiber content further reduces the net carbs, making it a suitable supplement for individuals on low-carb and ketogenic diets. For most people, the small serving size and associated nutritional benefits—including sustained energy, vitamins, and minerals—outweigh any concern about its carbohydrate content. By practicing portion control, maca can be a valuable addition to many healthy diets without disrupting carbohydrate management goals.

This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making dietary changes.

Frequently Asked Questions

A typical serving of about one tablespoon (9g) of maca powder contains approximately 5 grams of carbohydrates.

No, maca root contains a low amount of natural sugars. A 9g serving typically has only 1-2 grams of sugar.

Yes, maca powder can be used on a ketogenic diet. Its low net carb count per serving means it can be incorporated without disrupting ketosis, especially with proper portion control.

Net carbs are total carbohydrates minus dietary fiber. Since maca contains a good amount of fiber, its net carb count is lower than its total carb count, which is a key factor for low-carb diets.

The carbohydrates in maca provide a sustained energy source, aided by fiber which prevents blood sugar spikes. It also contains B vitamins, amino acids, and iron that contribute to overall energy levels.

Research has shown that different maca colors (yellow, black, red) have a similar overall macronutrient composition, though some slight variations in specific nutrients may exist.

No, maca has a low glycemic index and does not cause significant spikes in blood sugar. Its fiber content also helps to regulate blood sugar absorption.