is apple keto

Carbs in Apple – Are Apples a Ketogenic Fruit?

Keto diet is low fat, adequate-protein, and a high-fat diet. So, fruits are generally banned on a keto diet because they are high in sugar.

Fruits contain fructose which is sugar and not allowed on keto a diet.

Sugar spikes the blood sugar level that can kick you out of ketosis. So, you should also need to check the sugar content of the food you are eating.

Apple considered 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.

Nutritions of apples – How many carbs in apples?

apple nutrtion, carb in apple, apple on 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]

Net carbs in apple – How many net carbs in apples?

are apple on keto, apple keto, total carbs in apples, net carbs in apple,

Apples are generally high in calories and carbs.

In general, 100g all types of apple contain 13-15g total carbs and 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 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 net carbs content of the apples, they are not ketogenic and you can have apples on a keto diet.

Net carbs content in most common types of apples

Name Total carbsNet carbs 
Fuji apples 15.2g13g
Apple golden delicious (most common) 13.6g11.2g 
Gala apple13.6g11.3g
Red delicious apple14g11.7g
Granny smith apple13.6g11.2g 
Macintosh apple 14.211g

Servings Per 100g

Apples on ketosis – Is apple ketogenic?

is apple ketogenic, can you eat apple on keto,are apples keto, apple on ketosis,

No, Apples are not ketogenic food. one small apple (150g) contains 18g net carbs and more than 15g sugar, which cannot fit in any low carbs diet including keto diet.

If you are on a keto diet, you can eat less 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 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 13g63 kcal11.7g2g
Apple golden delicious(most common) 11.2g 57 kcal10.4g2.4g
Gala apple11.3g57 kcal10.3g2.3g
Red delicious apple11.7g59 kcal10.4g2.3g
Granny smith apple11.2g 58 kcal9.6g2.8g
Macintosh apple 11g58 kcal10.3g3.2g
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?

how to eat apple on keto, should i eat apple

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.

Other keto-friendly fruits – 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

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 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

Leave a Comment

Your email address will not be published. Required fields are marked *