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    • Onnit MCT Oil
    • Bulletproof Brain Octane
    • Pruvit Keto Kreme
    • Quest Nutrition MCT Oil
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    • Nui Cookies
    • Chewing gum
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    🥛 Meal Replacement

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    • The Fastest Way to Get into Ketosis
    • How Long Is It Safe to Be in Ketosis?

    🥑 Keto Diet Guides

    • How Much Sugar Can You Have On The Keto Diet?
    • Keto Cheat Days – Can You Really Cheat On Keto?
    • Keto Bodybuilding – Can You Build Muscle Without Carbs?
    • Ketosis Urine Color – Different Shades & What They Mean

    😦 Side Effects

    • Keto Headache
    • Keto Bloating
    • Keto Constipation
    • Keto Insomnia
    • Keto Diarrhea
    • Hunger On Keto
    • Keto Rash

    🍳 Is It Keto?

    • Is Powerade Zero Keto Friendly?
    • Can You Eat At Subway While On Keto?
    • Keto Taco Bell – Some Safe Options
    • Keto Electrolyte Drinks 101
    • Bodybuilding
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    • How Long Is Keto Safe For
    • How To Get Into Ketosis
    • Induction Phase
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      • Headaches
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      • Insomnia
      • Diarrhea
      • Hunger
      • Rashes
    • Urine Color
  • Keto Recipes
    • Baked Goods
      • Bread
      • Hamburger Buns
    • Breakfast
      • Acai Bowl
      • Croissants
      • French Toast
      • Pancakes
      • Steak & Eggs
    • Caesar Dressing
    • Desserts & Sweets
      • Brownies
      • Brown Sugar
      • Buñuelos
      • Carrot Cake
      • Chocolate Milk
      • Cinnamon Rolls
      • Crème Brulee
      • Cupcakes
      • No-Bake Keto Cheesecake
      • Tiramisu
      • Vanilla Ice Cream
      • Yogurt
    • Ethnic Cuisines
      • Empanadas
      • Frittata
      • Italian Meatballs
      • Mexican Burrito
      • Pasta
      • Pizza
      • Shirataki Noodles
      • Sushi Rolls
      • Quesadillas
    • Meat
      • Fish
      • Ground Beef Casserole
      • Liver and Onions
      • Mozzarella Chicken
    • Snack Food
      • BLAT
      • Cheese Chips
      • Corn Fritters
      • Deviled Eggs
      • Guacamole
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      • Roasted Low-Carb Veges
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          • Watermelon
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Are Apples Keto?

Patrick by Patrick
July 9, 2021
in Blog, Is It Keto?
Are Apples Keto? | Ketogenic Diet Reviews
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Table of Contents

  • Are Apples Keto?
    • What are Apples?
    • Nutritional Information
    • Are Apples Keto?
  • Bottom Line

The low-carb ketogenic diet, or keto for short, is a popular weight-loss eating plan. Why is it so popular? Mainly because it works!

On keto, you cut your carb intake to 50 grams or less per day. This forces your body to burn fat instead of glucose for energy. Needless to say, any diet that increases fat burning will soon lead to weight loss.

Most keto dieters lose ten or more pounds in the first two weeks. While much of this weight is water, it’s also a good indicator that fat loss will soon follow.

You can eat lots of filling high protein and healthy fat foods and meals on keto, but carbs like bread, rice, pasta, and potatoes are off the menu.

You can’t eat a lot of fruit on keto either, as fruit is high in fructose, which is a type of sugar. Even one banana could kick you out of ketosis, derailing your diet.

This raises the question, are apples keto-friendly? While apples are relatively low in carbs, you may not be able to eat them on keto and continue losing weight. In this article, we discuss how (or if) apples fit into the keto diet.

Are Apples Keto?

What are Apples?

red apples on the tableApples are one of the most popular fruits and are eaten (and grown) all around the world.

They originated in central Asia, and there are over 100 different varieties, only some of which are edible.

Most apples can be eaten raw but are also often cooked, which makes them softer and sweeter.

The skins are usually edible and are a good source of fiber. However, some people prefer to eat their apples peeled.

Popular edible apple varieties include:

  • Cripps
  • Fuji
  • Empire
  • Gala
  • Golden delicious
  • Granny Smith
  • Green
  • Honeycrisp
  • McIntosh
  • Pink lady
  • Red delicious
  • Yellow delicious

Apples are also used to make apple cider vinegar. However, apple cider vinegar is free from sugar and carbs as they are digested by bacteria during the fermentation process. Apple juice and alcoholic and non-alcoholic ciders are also popular beverages.

Nutritional Information

Apples are very nutritious and contain vitamins, minerals, and fiber. They’re considered so healthy that some people even say, “an apple a day will keep the doctor away.”

The nutritional values of an apple depend on its variety and its size. For example, where an average-sized Fuji apple contains 25.2 net grams of carbs, Honeycrisp comes in at 17.1 grams.

An average medium-sized raw apple weighing 6.6 ounces provides:

  • cereal with apple and cinnamonCalories – 95
  • Carbs – 25
  • Fiber – 4.5
  • Protein – 0.5 grams
  • Fat – 0.3 grams

In addition, apples are an abundant source of:

  • Vitamin A
  • Vitamin B6
  • Folate
  • Vitamin C
  • Vitamin K
  • Folate
  • Calcium
  • Magnesium
  • Phosphorous
  • Choline

Apples also contain the antioxidants lutein and zeaxanthin. Antioxidants are nutrients that provide protection against free radicals, which are unstable molecules.

Free radicals can cause damage to cells and DNA, leading to a host of illnesses and diseases, including cancer. Antioxidants disarm free radicals, rendering them safe.

Are Apples Keto?

green apple with a measurerEating much more than a small apple will probably cause you to exit ketosis.

Most ketogenic diets stipulate a carb intake lower than 50 grams per day, and most apples contain between 20-25 grams of net carbs.

Given that most foods contain trace amounts of carbs, the rest of your diet would have to be all but carb-free to leave space for apples in your diet.

As tasty and healthy as apples are, there are plenty of other nutritious foods that contain far fewer carbs and calories, making them a better choice in keto.

Zucchini, broccoli, peppers, and jicama are all good options.

Jicama is an especially good apple alternative as they taste similar, although not as sweet, and contain just five grams of carbs.

Bottom Line

Because of their high sugar and carb content, very few fruits are keto-friendly.

The main exceptions are avocados, which contain more fat than carbs, and some low-sugar berries, such as blackberries, blueberries, and raspberries. Almost all other fruits are not keto and are best avoided on the low-carb diet.

That doesn’t mean you CAN’T eat apples on keto. For example, if you had a day of eating nothing but carb-free foods like meat, fish, and eggs, you could probably eat an apple and remain in ketosis.

Add in some exercise, and you might even be able to eat two!

However, while apples are nutritious, there are lots of vegetables that contain many more nutrients, less sugar, and far fewer carbs.

An apple a day may keep the doctor away but, on keto, they’re probably a no-go. Most low-carb dieters would be better off eating lots of non-starchy vegetables than eating 1-2 apples. It’s a question of keto cost versus reward.

Previous Post

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Next Post

Are Apricots Keto Friendly?

Patrick

Patrick

Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. He is also an active personal trainer with a wide number of clients ranging from athletes to average Joes and Janes. When not lecturing, training, researching or writing, Patrick is busy enjoying the sunny climate of Cyprus where he has lived for the last 15-years.

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