Apple considered a very healthy fruit. You probably already have heard ‘An apple a day keeps a doctor away’.
Now, the question raises “can you eat an apple on a keto diet” “are apples a ketogenic food”. Let’s dig a little bit deeper.
Contents
Does Apple’s nutrition go with keto diet?
Apple is high in sugar and low in fat as well. In fact, an apple contains 0g fat. Apples contain 11.4g net carbs out of which 10.4g is sugar.
100g raw, unpeeled, medium-sized apple can provide –
- Calories – 52kcal
- Total carbs – 13.8g
- Fiber – 2.4g
- Net carbs – 11.4g
- Sugar – 10.4g
- Protein – 0.3g
- Fat – 0.2g
Vitamins and minerals
- Vitamin A – 1% of the RDA value
- Vitamin C – 7% of the RDA value
- Riboflavins – 2% of the RDA value
- Vitamin B6 – 2% of the RDA value
- Potassium – 3% of the RDA value
- Copper – 2% of the RDA value
- Manganese – 2% of the RDA value
Apple also contains Antioxidants too, quercetin, catechin, chlorogenic acid, etc. important antioxidants. [1]
How many carbs in Apple?
In general, 100g of all types of apple contain 11-13g net carbs. Most of the part is made from sugar 10-11g.
One medium-sized apple (3’ dia 182g) contains 21g net carbs out of which 19g is sugar. No matter what type of apple, all medium apples contain 20-25g total carbs.
Even one small apple (150g) can provide 18g net carbs and more than 15g sugar, which is not suitable for any low carbs diet including the keto diet.
If you compare apples from a table, an apple contains 11-12g net carbs although Fuji apples contain 13g net carbs.
One large apple (3-¼” dia 223g) contains 30g total carbs, 25g net carbs, and 23g sugar.
On the basis of the net carbs content of the apples, they are not ketogenic and you can have apples on a keto diet.
Table of net carbs in Apple
| Name | Total carbs | Net carbs |
| Fuji apples | 15.2g | 13g |
| Apple golden delicious (most common) | 13.6g | 11.2g |
| Gala apple | 13.6g | 11.3g |
| Red delicious apple | 14g | 11.7g |
| Granny smith apple | 13.6g | 11.2g |
| Macintosh apple | 14.2 | 11g |
| Servings | Per 100g |
Is Apple keto-friendly?
No, there is no room for an apple on keto. one small apple (150g) contains 18g net carbs and more than 15g sugar, which cannot fit in any low carbs diet including the keto diet.
If you are on a keto diet, you can eat less than 30g carbs, in some cases, 50g or more depends upon what type of keto diet you are following.
Just One medium-size apple (3’ dia 182g) contains 21g net carbs out of which 19g is sugar.
No matter what type of apple, all medium apples contain around 20-25g total carbs.
Not just medium-size apples, even a small apple cannot fit into a keto diet. One small apple (150g) contains 18g net carbs and more than 15g sugar which cannot fit in any low carbs diet including the keto diet.
Just One large apple (3-¼” dia 223g) contains 30g total carbs, 25g net carbs, and 23g sugar which is the one-day limit of carbs for a keto diet.
None of the apples are low carbs look at this –
| Name | Net carbs | Calories | Sugar | Fiber |
| Fuji apples | 13g | 63 kcal | 11.7g | 2g |
| Apple golden delicious(most common) | 11.2g | 57 kcal | 10.4g | 2.4g |
| Gala apple | 11.3g | 57 kcal | 10.3g | 2.3g |
| Red delicious apple | 11.7g | 59 kcal | 10.4g | 2.3g |
| Granny smith apple | 11.2g | 58 kcal | 9.6g | 2.8g |
| Macintosh apple | 11g | 58 kcal | 10.3g | 3.2g |
| Servings per 100g |
But, if you are still obsessing about apples. In this case, you can eat one or two slices of apple (17g per slice).
One slice contains 2g net carbs which are definitely not worth it. It won’t make you fill or suppress any hunger and you will crave more for it.
So, you should not eat apples on a keto diet, despite that, you can make room for keto
But, what if you are missing the taste of apple and you want to eat an apple on a keto diet. Here is how.
How to make room for an apple on a keto diet?
The first thing you should know is that we aren’t saying that you should eat an apple on a keto diet.
But you can make room for apples on keto diet on certain occasions.
The first technique is –
Follow the cyclic keto diet (CKD) in which you follow the standard diet for 5 days follow 24-48 hours of carb refeed or targeted keto diet (TKD) in which you can eat 20-30g extra carbs in a certain window. Remember, both diets are for people with a very active lifestyle.
The second technique is –
Get ready to take a massive amount of calories.
A keto diet contains more than 70% calories from fat and less than 10% calories from carbs. If you eat a medium-sized apple (100g), it will provide you about 12 net carbs.
12g carbs will provide 48 calories and you need to eat 17-18 g fat to compensate for 12g net carbs.
If you want to eat an apple on a keto diet cut down on portion. But if you want a little more apple to your diet, also add more fat to your diet to compensate for these carbs. You can eat a half apple with 3-4 tablespoon of peanut butter or low carbs nuts or flaxseed oil etc.
You should avoid apples completely if you are on a keto diet for weight loss.
What are the best alternatives of apples on a keto diet?
These are fruits that contain fewer carbs and can fit your keto diet better than an apple. Try these fruits instead of apple
- Olive –100g of olives contain 2.6 net carbs.
- Lemon – 1 ounce (30g) of lemon contains 2g net carbs.
- Watermelon – 100g of watermelon contains 7.1g net carbs and 91g water.
- Cantaloupe – 100g of Cantaloupe contains 7.2g net carbs.
- Limes – 100g of lime contains 7.8 net carbs.
- Honeydew – 100g of Honeydew contains 8.2g net carbs.
- Peaches – 100g of peaches contains 8g net carbs.
Apple add-ons you should avoid on keto
As we know apples are high in carbs so its products too. These are some foods made with apples and they are high in carbs and should be avoided on a keto diet. –
1. Apple pickle
Pickled apples are also high in carbs and should be avoided on a keto diet at any cost. Just 100g of pickled apples contains 32g total carbs, 1.6g fiber, 29.6g sugar, and 31.4g net carbs
2. Apple sauce
No, apple sauce is not keto-friendly. You can have apple sauce on a keto diet. Just 100g of apple sauce contains 17.8g total carbs, 3.3g fiber, 14.4g sugar, and 14.5g net carbs. check amazon
2. Apple juice
Apple juice is relatively low on carbs than other apple foods. But you should not drink apple juice too on a ketogenic diet because 100g of apple juice also contains 11.7g total carbs, 0g fiber, 11.7g sugar, and 11.7g net carbs. check at amazon
3. Dried apple
No, you cannot have dried apples on keto. They are high in carbs too.
Apple, dried, cooked, unsweetened – 15.2g total carbs, 2g fiber,13.2g sugar, 13.2g net carbs
Dried apple uncooked – 66g total carbs, 8.7g fiber, 57g sugar, 57.2g net carbs
Conclusion
The Keto diet is a very low carb and high-fat diet. In a standard Ketogenic diet, less than 10% of calories come from carbs.
Apple is very high in carbs and most of its calories come from sugar, which contradicts the ketogenic diet. Just one small apple (150g) contains 18g net carbs and more than 15g sugar.
You can eat other keto-friendly fruits such as avocado, tomatoes, olive, lemon, etc instead of apples.
So, avoid apples on keto. It would be better for you and for your ketosis.
Most frequently asked questions
Can you eat apples on a keto diet?
No, you cannot eat apples on a keto diet. Apple are very high in net carbs and contain lots of sugars.
How many carbs in one small apple?
According to the USDA Food Composition Database,
1. One small apple (2-¾” 150g) contains 20.5 g total carbs, 18g net carbs, and more than 15g sugar.
2. One medium-sized apple (3’ dia 182g) contains 21g net carbs out of which 19g is sugar
3. One large apple (3-¼” dia 223g) contains 30g total carbs, 25g net carbs and 23g sugar.
How much apple is allowed on a keto diet?
Generally, apples aren’t recommended on keto diet. But you can eat two slices (17g per slice) on a keto diet which contains 4g net carbs.
What fruits can I eat on keto instead of apples?
You can eat other fruits on a keto diet instead of apples
1. Avocado – 100 of the avocado contains 2.2 g of net carbs.
2. Olive –100g of olives contain 2.6 net carbs.
3. Lemon – 1 ounce (30g) of lemon contains 2g net carbs.
4. Tomatoes – 100g of tomatoes contain 2.7 net carbs.
5. Watermelon – 100g of watermelon contains 7.1g net carbs and 91g water.
How many apples can kick you out of ketosis?
It depends on how many carbs you have eaten for the day. But, if you haven’t eaten any carbs then just One medium size apple (3’ dia 182g) contains 21g net carbs out of which 19g is sugar can kick you out of ketosis. Because, on a standard keto diet, you can eat 20g net carbs a day.
Can I eat apple add ons on keto diet?
Apple add ons are also high in carbs and sugar.
1. Pickled apples 32g total carbs, 29.6g sugar, and 31.4g net carbs
2. Apple sauce contains 17.8g total carbs, 14.4g sugar, and 14.5g net carbs
3. Apple, dried, cooked, unsweetened – 15.2g total carbs, 13.2g sugar, 13.2g net
4. Dried apple uncooked – 66g total carbs, 57g sugar, 57.2g net carbs