Are Apples Keto? (+ Low-Carb Recipes)

Apples are so loved for their crunch, sweetness, and versatility in recipes. So, it's understandable why keto followers would want to include them in their meals. But are apples keto-friendly? Let's find out!

Apples are often seen as the ultimate health symbol, thanks to the saying, "an apple a day keeps the doctor away."

But when it comes to the ketogenic (keto) diet, it's not that straightforward!

Can you still enjoy apples while following a low-carb, high-fat diet?

While most fruits are rich in vitamins and antioxidants, they also contain sugars and carbohydrates—elements that keto dieters need to keep an eye on. So, not all fruits, including apples, can be eaten freely on a keto diet.

In this post, I'm sharing all you need to know about apples and their impact on your keto journey. Plus, I'll also be sharing some delicious low-carb apple recipes that you can enjoy guilt-free!

Note: Interested in more keto-friendly fruits? Check out my post on the Best Keto Fruits To Enjoy On A Low Carb Diet!

Are Apples Keto?

Well, the answer is…it depends!

Apples are not inherently keto-friendly as they contain natural sugars and carbs. A medium-sized apple contains around 25 grams of carbohydrates, which may be too high for some strict keto followers.

However, an occasional small serving of apples can still fit into a keto diet if you plan your meals carefully and keep track of your overall carb intake for the day. This means that you can include small servings of apples in moderation while following a well-planned, low-carb meal plan for the rest of the day.

Nutritional Value of Apples

Apart from carbohydrates, apples are rich in fiber and nutrients such as vitamin C and potassium. They are also a good source of antioxidants, which can help boost your immune system and protect against diseases.

Here's the nutritional breakdown for a medium-sized raw apple (182g):

Calories: 95
Total Fat: 0.3g
Saturated Fat: 0.1g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 195mg
Total Carbohydrates: 25g
Dietary Fiber: 4.4g
Sugar: 19g
Protein: 0.5g

As you can see, apples are relatively low in fat and protein but high in carbs. While some of these carbs come from fiber, which is beneficial for digestion and gut health, the majority come from sugars.

Apples vs. Other Fruits on Keto Diet

As mentioned earlier, not all fruits are equal when it comes to their impact on a keto diet. Let's compare apples with other commonly consumed fruits to get a better understanding:

Apple (medium-sized - 182g):

Total Carbohydrates: 25g
Dietary Fiber: 4.4g
Net Carbs: 20.6g

Banana (medium-sized - 118g):

Total Carbohydrates: 27g
Dietary Fiber: 3.1g
Net Carbs: 23.9g

Strawberries (1 cup, sliced - 166g):

Total Carbohydrates: 12.8g
Dietary Fiber: 3.3g
Net Carbs: 9.5 g

As you can see, apples are relatively high in net carbs compared to other fruits. This means that while you can still enjoy them occasionally on a keto diet, it's important to keep track of your overall carb intake and choose lower-carb options when possible.

Low-Carb Apple Recipes

Don't worry; just because apples may not fit into the strict keto guidelines doesn't mean you have to give up this beloved fruit altogether!

Here are some low-carb apple recipes that will satisfy your cravings without throwing you off track:

1. Keto Apple Crisp

This delicious dessert substitutes regular apples with zucchini, making it a perfect low-carb alternative to traditional apple crisp. It's also gluten-free and paleo-friendly!

Note: These recipes may not taste exactly like traditional apple dishes, but they are great alternatives that will still satisfy your cravings without kicking you out of ketosis.

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Are Apples Keto? (+ Low-Carb Recipes)

Are Apples Keto?

Nutritional Value of Apples