KETO VERDICTAVOID
Grape juice is not keto-friendly. At ~15.5g net carbs per 100ml, an 8 oz (240ml) glass delivers ~37g net carbs—well beyond strict keto limits. It’s concentrated grape sugar with virtually no fiber; avoid on keto.
Is Grape Juice Keto?
Juices
Grape juice is not keto-friendly. At ~15.5g net carbs per 100ml, an 8 oz (240ml) glass delivers ~37g net carbs—well beyond strict keto limits. It’s concentrated grape sugar with virtually no fiber; avoid on keto.
- Net carbs (100g)15.5g
- Protein (100g)0.2g
- Fat (100g)0.1g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
15.5g
Total Carbs
15.9g
Fiber
0.4g
Protein
0.2g
Fat
0.1g
Calories
67
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Highest-carb common juice: ~15.5g net carbs per 100ml
- One 8 oz (240ml) glass ≈ 37g net carbs—exceeds strict keto daily allowance
- Juicing removes fiber; sugars absorb rapidly and spike glucose/insulin
- All carbs are simple sugars with minimal satiety
- Poor macro profile: zero fat/protein to balance carbs
- Best avoided entirely on standard ketogenic diets
HEALTH BENEFITS
- Contains polyphenols (e.g., resveratrol) with antioxidant properties
- Compounds that may support cardiovascular health
- Antioxidants from grape skins may reduce oxidative stress
- Potential anti-inflammatory effects in non-keto contexts
- May support endothelial function and circulation
- Micronutrients are present but do not offset high sugar load for keto
PREPARATION SUGGESTIONS
AVOID ENTIRELY
Skip grape juice on keto; the carbohydrate load is incompatible with ketosis.
FLAVOR HACK (NON-KETO DAYS)
Use as a glaze or reduction for sauces when not strict keto; keep portions tiny.
SPARKLING SWAP
For a grape-esque experience, use sparkling-water with a dash of allulose and a splash of red-wine vinegar for tang.
LOWER-CARB ALTERNATIVE
Choose red-wine (≈2.6g/100ml) in strict moderation if you want grape-derived polyphenols.