An apple a day may keep the doctor away, but it really has no place in a keto diet. An average-sized apple contains more than 20 g of net carbohydrates, which is enough to eliminate a person’s entire carbohydrate intake for the day. Especially if you have a sweet tooth, it’s unfortunate to leave out most fruits, but you can get these nutrients in a vegetable-rich diet, says Glassman.
HOW MANY CARBOHYDRATES ARE IN APPLES?
Do apples contain carbohydrates? They certainly do. But how many carbohydrates are in an apple? The answer to this question, as well as the net carbohydrate content of apples, depends on the serving size and variety of fruit.
HOW MANY CARBOHYDRATES ARE IN A SMALL APPLE?
How many carbohydrates are in a small apple? One small apple contains 20.6 grams of total carbohydrate and 3.6 grams of fiber, or 17 grams of net carbohydrate.
HOW MANY CARBOHYDRATES DOES A MEDIUM APPLE CONTAIN?
Is a medium apple ketonic? Not yet. A medium apple contains 20.7 grams of net carbohydrates and 25 total carbohydrates.
HOW MANY CARBOHYDRATES ARE IN A LARGE APPLE?
When the fruit is large, are apples low in carbohydrates? Not at all. A large apple contains 30.8 grams of total carbohydrates and 25.5 grams of net carbs . CARBOHYDRATES IN HONEYCRISP APPLES Honeycrisp apples should also be avoided on the keto diet. An average Honeycrisp apple contains 22 total carbohydrates and 17.1 grams of net carbohydrates. CARBOHYDRATES IN GREEN APPLES
How many carbohydrates are in a green apple? Carbohydrates in green apples, including Granny Smith apples, are also high. The average fruit contains 18 grams of net carbohydrates. CARBOHYDRATES IN THE GALA APPLE This fruit is also high in carbohydrates. An average Gala apple contains 19.5 grams of net carbohydrates. CARBOHYDRATES IN FUJI APPLES A medium Fuji apple contains 25.2 grams of net carbohydrates . You should also avoid these apples on a keto diet.
CARBOHYDRATES IN APPLE JUICE
Juicing a fruit further increases its carbohydrate content. Four ounces of pure apple juice contains almost 14 grams of net carbohydrates . IS APPLE CIDER VINEGAR KETONIC? Given the high carbohydrate content of apples, one would think that apple cider vinegar should not be discounted either. This is not the case. Apple cider vinegar comes from apple juice that has been fermented into cider and then fermented back into vinegar. The double fermentation allows bacteria and yeasts to consume almost all of the sugar in the vinegar, making it very ketone-friendly. CARBOHYDRATES IN APPLE CIDER VINEGAR Keto and apple cider vinegar are a winning combination. One tablespoon contains no total carbs , so it can be enjoyed frequently.
KETO APPLE SUBSTITUTES
Can you eat apples when you’re on keto? Not really, but you can create similar flavors and textures with these substitutes.
- Squash – Zucchini, yellow squash or chayote squash are excellent substitutes for cooked apples.
- Flavor extracts: options like apple extract or maple extract help capture good flavor in baked goods. Try one in these salted caramel apple muffins.
- Jicama – For a sweet, crunchy taste without added carbs, this is a tasty low-carb alternative.
- Other ketogenic fruits – If you’re just craving a fruit without the high carbs, swap it for a more ketogenic option.