KETO VERDICTLIMIT
Red apples are not ideal for keto, at about *12g net carbs per 100g*. Nutrient-dense but relatively high in fructose—best as a rare treat in very small, well-paired portions.
Is Apple (Red) Keto?
Other
Red apples are not ideal for keto, at about *12g net carbs per 100g*. Nutrient-dense but relatively high in fructose—best as a rare treat in very small, well-paired portions.
- Net carbs (100g)11.8g
- Protein (100g)0.3g
- Fat (100g)0.2g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
11.8g
Total Carbs
14.2g
Fiber
2.4g
Protein
0.3g
Fat
0.2g
Calories
54
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- High in natural sugar: ~12g net carbs per 100g can exceed strict keto limits
- A medium apple (~180g) provides ~21g net carbs—more than many keto daily targets
- Contains fructose, which still impacts ketone production and insulin dynamics
- Sweeter red varieties (Fuji, Gala) tend to deliver more sugars than tart green apples
- Very little fat or protein to blunt glycemic impact
- If used, keep portions tiny and pair with fats/fiber to slow absorption
HEALTH BENEFITS
- Rich in anthocyanins and polyphenols that counter oxidative stress
- Provides quercetin and catechins supporting heart and brain health
- Natural source of vitamin C for immune function and collagen synthesis
- Pectin fiber nourishes beneficial gut bacteria
- May support healthy cholesterol in non-keto contexts
- Hydrating, low-calorie fruit with diverse phytochemicals
PREPARATION SUGGESTIONS
APPLE AND CHEESE PAIRING
Serve 3–4 thin slices with aged cheddar or brie; added fats/protein help blunt the sugar hit.
BAKED SPICED APPLE
Core a small apple; add butter, cinnamon, and nutmeg; bake at 350°F (175°C) ~20 minutes—enjoy sparingly.
APPLE-INFUSED WATER
Steep a few slices with a cinnamon stick in cold water overnight; discard fruit to keep carbs minimal.
RAW WITH ALMOND BUTTER
Pair 3–4 slices with almond butter for better satiety and a slower glucose rise.
MINI WALDORF SALAD
Mix 1/4 apple (diced) with celery, walnuts, and mayo or Greek yogurt for a small, crunchy accent.