At 16 grams of net carbs per apple, green apples are definitely not on the keto menu. This is a real disappointment as apples are great as a snack, or in a dessert. Find out more about why you cannot eat green apples on keto and, more importantly, what fruits you can eat on keto.
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In this article, we will take you through the number of carbs in green apples in order to answer the question, are green apples keto? On top of this, we will take you through keto-friendly alternatives to green apples, so you can still enjoy fruit on your keto diet.
Why Can You Not Green Apples On The Keto Diet?
The holy grail of any keto dieter is getting their metabolism into ketosis. Ketosis is the metabolic state of processing fats instead of glucose (carbohydrates) as its main source of fuel.
The whole ethos of a keto diet is to keep your macros to approximately 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs) in order for your body to produce ketones as it transitions into ketosis.
This 5% of Carbs should not exceed 20 grams per day for a keto diet.
Depending on whether you are eating a lazy, dirty, or strict keto diet, will depend on how strictly you track these macros, and how willing you are to eat sugars, artificial, or otherwise.
Eating green apples on a keto diet has the potenetial to knock you out or ketosis.
In order to keep your carb consumption under 20 grams, you need to be conscious of what you are eating and stick to low-carb healthy foods, that are also low on the glycaemic index.
The reason for this is so as not to spike your blood sugar. Spiking blood sugar could knock you out of ketosis.
As green apples are high in carbohydrates (which are sugars) they are very likely to spike blood sugar levels and knock the body out of ketosis.
There are much better, low-carb fruits that you can eat on a keto diet and we will discuss these further below.
New to Keto? Why not check out our keto starters guide, it will take you through everything that you need to know to get you started on a keto diet.
What Is The Nutritional Value Of Green Apples? [+Green Apple Carbs]
Let’s have a look at how many carbs are in a green apples. In order to do so, we will look at the total number of carbs, and the amount of fiber, in order to establish the total number of net carbs.
The nutritional value of green apples per 100 grams is;
- Carbs: 14 grams.
- Protein: 0.3 grams.
- Fat: 0.2 grams.
- Fiber: 2.5 grams.
- Sugar: 10.5 grams.
- Calories: 55 cal
As you can see, green apples are low in calories, low in protein, and low in fat, but are extremely high in carbohydrates.
Green apples are low in fat, low in protein, and high in carbohydrates, meaning that they are not keto approved.
It is this high carb content that makes them unsuitable for a keto diet.
How Many Net Carbs Are There In Green Apples?
Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.
There are 11.5 grams of net carbs in green apples (14 grams of carbs – 2.5 grams of fiber = 11.5 grams of net carbs).
The average size of a green apple is 150 grams.
If you are trying to keep your carb intake under 20 grams of carbs per day, eating one apple is going to take up over half of your daily allowance, and let’s face it, they’re not that filling!
With 11.5 grams of net carbs per 100 grams, green apples are not keto-friendly.
Are Green Apples Keto Friendly?
In short, no, green apples are not keto-friendly in any way. Don’t worry though, there are plenty of other fruits that you can eat on a keto diet, and not kick yourself out of ketosis.
| Fruit | Carbs Per 100 grams (3oz) |
| Raspberries | 5 |
| Blackberries | 5 |
| Strawberry | 6 |
| Coconut (meat) | 6 |
| Lemon | 6 |
| Melon – Cantaloupe | 7 |
| Melon – Watermelon | 7 |
| Avocado | 8 |
Remember that the carbs in these keto fruits have been worked out per 100 grams.
In reality, the serving size of each of these fruits is likely to be a lot lower than this, probably between 20-30 grams, meaning that the carb count per serving is low.
All of the above fruits are a good keto alternative to green apples.
Wondering about apple cider vinegar and how this works on a keto diet? Check out this article.
Keto Green Apples: FAQs
Let’s have a look at some of the FAQs the community has asked about green apples and the keto diet.
If you have any more questions about eating green apples on the keto diet, send us a message or pop them in the comments below, and we’ll try and answer them as quickly as possible.
If you have any questions about keto and getting started on the keto diet, check out our ultimate guide to getting started on keto.
Final Thoughts On Green Apples And Keto
Green apples and keto are unfortunately not a match made in heaven. If ketosis is your goal, apples are not for you, however, this does not mean that there are not plenty of other keto-friendly options out there.
