Is Apple (Green) Keto?

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Apple (Green) sticker illustration
KETO VERDICTLIMIT

Green apples are nutritious but relatively high in net carbs (~11.4g/100g). Their natural sugars can quickly exceed strict keto limits—reserve for occasional, tiny portions paired with fat or protein.

Green apples are nutritious but relatively high in net carbs (~11.4g/100g). Their natural sugars can quickly exceed strict keto limits—reserve for occasional, tiny portions paired with fat or protein.

  • Net carbs (100g)11.4g
  • Protein (100g)0.3g
  • Fat (100g)0.2g
  • Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
11.4g
Total Carbs
13.8g
Fiber
2.4g
Protein
0.3g
Fat
0.2g
Calories
52

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

  • Relatively high net carbs make daily keto targets harder to meet
  • Natural sugars can raise glucose/insulin and hinder ketosis
  • A medium apple (~180g) delivers ~20–21g net carbs—nearly a day’s allowance on strict keto
  • Best used sparingly in low-carb (not strict keto) plans
  • Nutrient-dense but trades away carb flexibility
  • Lower-carb fruits (berries) are better routine options

HEALTH BENEFITS

  • Rich in polyphenols (quercetin, catechins) that support cardiovascular health
  • Pectin (soluble fiber) may promote gut health and digestion
  • Provides vitamin C and phytonutrients for immune support
  • Polyphenols may help reduce oxidative stress and inflammation
  • May modestly support healthy cholesterol profiles
  • Hydrating and low-calorie per gram (but carbs add up)

PREPARATION SUGGESTIONS

THIN APPLE SLICES WITH CHEESE

Pair 2–3 thin slices with aged cheddar or brie—the fat/protein helps blunt the sugar hit.

APPLE CIDER VINEGAR VINAIGRETTE

Use ACV as a salad dressing base for apple tang without the carbs of whole fruit.

KETO APPLE COMPOTE

Cook a small chopped green apple with cinnamon and stevia; serve a spoonful over keto pancakes or yogurt.

SALAD ACCENT

Finely dice a few pieces into arugula with walnuts and olive oil for tart crunch in tiny amounts.

DILUTED APPLE-INFUSED WATER

Steep a few slices with cinnamon in cold water; discard fruit before drinking.

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