At 17.25 grams of net carbs per apple, green apples are definitely not on the keto menu. This is a real disappointment as apples are great as a snack, or in a dessert. Find out more about why you cannot eat green apples on keto and, more importantly, what fruits you can eat on keto.
Why Can You Not Green Apples on the Keto Diet?
The holy grail of any keto dieter is getting their metabolism into ketosis. Ketosis is the metabolic state of processing fats instead of glucose (carbohydrates) as its main source of fuel.
The whole ethos of a keto diet is to keep your macros to approximately 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs) in order for your body to produce ketones as it transitions into ketosis.
This 5% of Carbs should not exceed 20 grams per day for a keto diet. Depending on whether you are doing Lazy, Dirty or Strict Keto, will depend on how strictly you track these macros, and how willing you are to eat sugars, artificial or otherwise.
In order to keep your carb consumption under 20 grams, you need to be conscious of what you are eating and stick to low carbs healthy foods, that are also low on the glycaemic index. The reason for this is so as to not to spike your blood sugar and knock you out of ketosis.
As green apples are high in carbohydrates (which are sugars) they are very likely to spike blood sugar levels and knock the body out of ketosis.
There are much better, low-carb fruits that you can eat on a keto diet and we will discuss these further below.
New to Keto? Why not check out our Keto Starters Guide.
What is the Nutritional Value of Green Apples?
The nutritional value of green apples per 100 grams is;
- Carbs: 14 grams.
- Protein: 0.3 grams.
- Fat: 0.2 grams.
- Fibre: 2.5 grams.
- Sugar: 10.5 grams.
- Calories: 55 cal
As you can see, green apples are low in calories, low in protein, and low in fat, but are extremely high in carbohydrates.
How many Net Carbs are there in Green Apples?
Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.
There are 11.5 grams of net carbs in green apples (14 grams of carbs – 2.5 grams of fiber = 11.5 grams of net carbs).
The average size of a green apple is 150 grams. If you are trying to keep your carb intake under 20 grams of carbs per day, eating one apple is going to take up over half of your daily allowance and let’s face it, they’re not that filling!
Are Green Apples Keto Friendly?
In short, no, green apples are not keto-friendly in any way. Don’t worry though, there are plenty of other fruits that you can eat on a keto diet and not kick yourself out of ketosis.
| Fruit | Carbs Per 100 grams (3oz) |
| Raspberries | 5 |
| Blackberries | 5 |
| Strawberry | 6 |
| Coconut (meat) | 6 |
| Lemon | 6 |
| Melon – Cantaloupe | 7 |
| Melon – Watermelon | 7 |
| Avocado | 8 |
Remember that the carbs in these keto fruits have been worked out per 100 grams. In reality, the serving size of each of these fruits is likely to be a lot lower than this, probably between 20-30 grams, meaning that the carb count per serving is low.
Do Frozen Apples Have Any Fewer Carbs than Fresh?
Here’s for hoping! Unfortunately, no frozen apples do not have any fewer carbs than those found in fresh apples.
Final Thoughts on Green Apples and Keto
Green apples and keto are unfortunately not a match made in heaven. If ketosis is your goal, apples are not for you, however, this does not mean that there are not plenty of other keto-friendly options out there.
