Is Apple Juice Keto?

Juices
Apple Juice sticker illustration
KETO VERDICTAVOID

Apple juice is not keto-friendly: ~11–12g net carbs per 100ml with virtually no fiber. An 8 oz (240ml) glass delivers ~26–28g net carbs—enough to knock most people out of ketosis. Choose zero-carb flavor alternatives instead.

Apple juice is not keto-friendly: ~11–12g net carbs per 100ml with virtually no fiber. An 8 oz (240ml) glass delivers ~26–28g net carbs—enough to knock most people out of ketosis. Choose zero-carb flavor alternatives instead.

  • Net carbs (100g)11.3g
  • Protein (100g)0.1g
  • Fat (100g)0.1g
  • Keto verdictAvoid on keto

NUTRITION FACTS

Per 100g (raw)

Net Carbs
11.3g
Total Carbs
11.3g
Fiber
0g
Protein
0.1g
Fat
0.1g
Calories
46

Source: USDA FoodData Central

WHY IT'S NOT KETO-FRIENDLY

  • Very high sugar per volume: ~11–12g net carbs per 100ml rapidly elevates blood glucose/insulin
  • Juicing strips fiber, leaving concentrated fructose that absorbs quickly
  • A small 8 oz (240ml) serving ≈ 26–28g net carbs—more than many daily keto limits
  • Minimal satiety and poor fat/protein balance for ketogenic macros
  • Essentially a liquid sugar source—best avoided on keto
  • Use zero-carb apple flavorings (extract/essence) or stick to water/sparkling water

HEALTH BENEFITS

  • Provides vitamin C and small amounts of potassium
  • Contains polyphenols (e.g., quercetin) with antioxidant activity
  • Can contribute to hydration if diluted (though better keto options exist)
  • Naturally free of fat and protein—consider context when not on keto
  • May be useful strategically on planned carb-up or refeed days
  • Whole-fruit alternatives retain fiber for slower absorption (still not keto-friendly)

PREPARATION SUGGESTIONS

AVOID COMPLETELY

Skip apple juice on keto—its carb density makes staying in ketosis difficult.

WHOLE APPLE ALTERNATIVE

If you must, a few thin slices of whole apple (with skin) provide flavor and some fiber—still not ideal for strict keto.

SUGAR-FREE SUBSTITUTE

Add apple extract or apple-flavored stevia to sparkling-water for zero-carb aroma and taste.

FLAVOR INFUSION

Warm water with cinnamon and a dash of vinegar-apple-cider to mimic cider-like notes without sugar.

BACK TO ALL BEVERAGES