Are Apples Keto? Debunking Myths and Facts in a Keto Diet


Nothing says “fall” like apples! With the days starting to get shorter and summer beginning to slip away, your mind might be wandering to thoughts of apple cinnamon everything. But are apples keto friendly, and can you eat apples on a low-carb diet?

apples keto facts and myths

The short answer: Maybe. Like many fruits, apples tend to be relatively high in carbs, so if you’re on a strict keto diet, you might want to skip them. If you have plenty of wiggle room left in your net carbs for the day and you can’t bear the thought of not enjoying a crunchy apple, go for it!

To find out more about apples on a keto diet, keep reading. In this post, we’ll talk about the nutritional content of apples, how much you can eat, our favorite recipes, and some other tips.

Nutritional Value of Apples

When following a ketogenic diet, it’s crucial to understand the nutritional value of popular fruits like apples. While they are certainly nutritious due to their vitamin and mineral content, are apples keto fruits? Depending on how stritctly you follow the keto diet, apples may not necessarily be keto-friendly.

How Many Carbs in Apples?

A medium apple contains about 21 grams of total carbs. However, when considering net carbohydrates – which is total carbs minus fiber – this number drops down a bit. The net carb count for a medium apple is approximately 18.6 grams.

How Much Fat in Apples?

Fat content in apples is relatively low; a medium apple contains only about 0.2 gram of fat. This makes them less suitable for those on a strict keto diet where high-fat foods are encouraged.

How Much Protein in Apples?

The protein content also remains quite low with just under 0.5 gram per medium apple.

Health Benefits of Apples

apples nutritional info

They say an apple a day can keep the doctor away. Let’s find out how!

Fine-Tune Your Immune Function with Vitamin C

Apples are a popular fruit known for their crisp texture and sweet taste. But did you know that they’re also high in Vitamin C, which is crucial for boosting immunity? It’s true!

Vitamin C is an essential nutrient (meaning that the human body can’t make it on its own, so we need it in our diet) required for immune cells to make the magic happen. At the cellular level, vitamin C does everything from building and stabilizing collagen to decreasing histamine levels to functioning as an antioxidant. Seriously impressive!

A Good Source of Potassium for Blood Pressure Regulation

Potassium is a mineral that plays a crucial role in regulating blood pressure levels. If your diet is a little high in salt and you’re getting adequate amounts of potassium, potassium allows your kidneys to balance things out by excreting more sodium (in urine).

If you have hypertension (high blood pressure) and healthy kidneys, kicking your potassium intake up a bit can help you lower your blood pressure to a healthy range.

Fiber to Keep Your Gut in Check

If you struggle with any kind of digestive woes from diarrhea to constipation and everything in between, increasing your dietary fiber intake might help even things out a bit. If you’re a little backed up, fiber can help move things along – and if you’ve got the opposite problem, fiber can add some bulk to your stools and help to ease diarrhea. It’s a win-win!

Alternatives to Apples on a Keto Diet

If you’re following the ketogenic diet but still crave that crisp bite or tart flavor from an apple, don’t despair! There are several ways you can incorporate flavors reminiscent of this beloved fruit without disrupting your dietary goals.

Apple Cider Vinegar

Apple Cider Vinegar

Simply add some raw unfiltered apple cider vinegar (with ‘the mother’) into water for a refreshing drink. Craving a little excitement? This keto-friendly apple cider moscow mule is a major crowd-pleaser!


jicama fresh

Absolutely need to get your apple fix, but want to stay in ketosis? Jicama is your new bestie. This root vegetable has fewer carbs and similar texture to apples, making it a perfect substitute.

Apple Extract

If you can’t bear the thought of crisp cool fall days without apple-flavored treats, trying using apple extract in baked goods such as muffins or cakes made with almond flour! These will be much lower in carbs compared to traditional recipes using whole fruits.

Keto-Friendly Apple Recipes

Sure, you could just eat a plain apple. But if you’re up for something more interesting and feeling uninspired, get ready to incorporate apples in some seriously tasty keto treats!

Saucy Pork Chops

apple pork chops

Apple cider vinegar makes an amazing addition to sauces and marinades. Pork chops with bacon apple cider vinegar sauce? Sign me up!

Keto-Friendly Apple Crisp

apple crisp

We’re obsessed with this sugar-free apple crisp recipe. Plot twist: No apples harmed! At just 5 net carbs per serving, this jicama crisp brings some serious keto apple pie vibes thanks to ample cinnamon and nutmeg.

FAQs in Relation to Are Apples Keto

Are apples keto-friendly?

Apples are not typically considered keto due to their high carb content, which can disrupt ketosis.

Why is apple so high in carbs?

The high carb count in apples comes from fructose, a natural sugar found abundantly in this fruit.

Can you eat Gala apples on keto?

Eating small portions of Gala apples may be possible on a ketogenic diet if it fits within your daily net carb limit.

Are green apples keto friendly?

Green and red alike, apples contain a moderate amount of carbs. Have no fear, this doesn’t mean you need to avoid apples! You can enjoy smaller portions of apples on a keto diet and maintain ketosis.

Is there any carbs in apples?

Yes, an average-sized apple contains about 21 grams of carbohydrates, mostly from sugars and dietary fiber.

Final Thoughts: Are Apples Keto-Friendly?

green apples

Apples, though nutritious and tasty, usually aren’t thought of as a low carb food due to their high fructose content. This makes them a challenging fruit to incorporate into a ketogenic diet without disrupting ketosis.

However, there are strategies you can employ like using thin apple slices or grated apples sparingly for flavoring. You could also consider making use of low-carb substitutes such as jicama (which has similar texture but fewer carbs than apples) or apple flavor extracts.

If the question “Are apples keto?” still lingers on your mind and if you’re looking for ways how best to adapt your lifestyle towards a ketogenic approach, Keto Connect is here for all your needs! Our site provides invaluable resources including recipes that cater specifically towards maintaining ketosis while enjoying flavorful meals.

Dive deeper into understanding what foods work best within the constraints of this dietary plan by visiting our website today. You don’t have to give up flavor to stay on track with your health goals!

Written By


Matt Gaedke

Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.

Written by Living Smarter

Living Smarter is a leading well-being lifestyle development striving for excellent user experience by providing quality information about trending supplements on the market.

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