Is Rhubarb Keto?

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Rhubarb sticker illustration
KETO VERDICTYES

Rhubarb is excellent for keto with only ~3.3g net carbs per 100g. This tart, veggie-like fruit is very low in sugar and high in fiber—great for keto-friendly desserts when prepared without added sugar.

Rhubarb is excellent for keto with only ~3.3g net carbs per 100g. This tart, veggie-like fruit is very low in sugar and high in fiber—great for keto-friendly desserts when prepared without added sugar.

  • Net carbs (100g)3.3g
  • Protein (100g)0.9g
  • Fat (100g)0.1g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.3g
Total Carbs
5.8g
Fiber
2.5g
Protein
0.9g
Fat
0.1g
Calories
21

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Extremely low carbs: ~3.3g net per 100g makes it easy to fit in macros
  • Solid fiber: ~2.5g per 100g supports digestion and fullness
  • Very low calorie density allows generous portions
  • Tart flavor pairs well with keto sweeteners for desserts and compotes
  • Great for volume eating with minimal carb impact
  • Versatile in both sweet and savory recipes

HEALTH BENEFITS

  • High in vitamin K for bone health and normal blood clotting
  • Provides vitamin C for immune support and collagen synthesis
  • Contains red-hued polyphenols (e.g., anthocyanins) with antioxidant activity
  • Supplies manganese, important for metabolism and bone formation
  • Low energy density can support weight management
  • Fiber may help promote healthy gut bacteria

PREPARATION SUGGESTIONS

KETO PIE FILLING

Simmer chopped rhubarb with butter and allulose (or stevia) until tender; use in an almond-flour crust with a cream-cheese topping.

ROASTED STALKS

Toss chunks with butter and cinnamon; roast at 375°F (190°C) for ~20 minutes until soft and lightly caramelized.

JAM ALTERNATIVE

Slow-cook with butter and monk-fruit-style sweetener alternative (e.g., allulose) ~30 minutes; spread on keto-bread or pair with cheese.

STRAWBERRY RHUBARB

Cook with strawberries (1:2 strawberry:rhubarb) and allulose for a classic, lower-sugar compote.

CAKE OR CRISP

Top with an almond-flour, butter, and pecans crumble; bake for a cozy, keto-friendly dessert.

SOUR COCKTAIL MIXER

Reduce into a tart, sugar-free syrup (sweeten to taste) for mocktails or cocktails.

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