Are Grapes Keto?
The ketogenic diet has become one of the most popular diets for weight loss and overall health. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to have many benefits.
However, the key to reaching and maintaining ketosis is limiting your net carb intake to 20-50 grams per day. This means many fruits are off the table due to their high carb content.
So what about grapes? Are grapes keto-friendly, or should they be avoided on the ketogenic diet?
Carb Content of Grapes
Here are the carb counts in 5 oz (150 grams) of grapes:
- Total carbs: 18.1 grams
- Fiber: 0.9 grams
- Net carbs: 17.2 grams
As you can see, just one serving of grapes contains almost an entire day's worth of net carbs on keto. This means grapes are generally not considered keto-friendly.
Impact on Ketosis
Eating too many net carbs from fruits like grapes can easily knock you out of ketosis. This halts the fat-burning effects of the diet.
To stay in ketosis, aim to limit your total net carbs from all sources to 50 grams or less per day. Grapes alone provide over one-third of this limit.
Glycemic Index
The glycemic index (GI) measures how quickly a food raises blood sugar. Lower GI foods cause a more gradual rise, while higher GI foods lead to spikes.
Grapes have a high GI of 53, which means they can rapidly impact blood sugar and insulin levels (1).
This glycemic effect makes them unsuitable for keto.
Alternatives to Grapes on Keto
Don't worry, you still have plenty of keto-friendly fruit options to choose from. Some of the best low-carb fruits include:
Avocados
Avocados are actually considered a superfood on the ketogenic diet due to their incredibly low net carb content.
One whole avocado contains only 2.6 grams of net carbs (2).
Avocados are loaded with healthy fats and fiber, which help keep you feeling satisfied on keto.
Olives
Olives provide even fewer net carbs than avocado, with only 0.8 grams in 10 olives (3).
They make a perfect keto-friendly snack and are filled with antioxidants.
Blackberries
Of all the berries, blackberries contain the fewest net carbs at 4.3 grams per cup (4).
Berries are rich in antioxidants like anthocyanins, which have anti-inflammatory effects (5).
Tomatoes
Although commonly thought of as a vegetable, tomatoes are actually a nutrient-dense fruit.
There are just 3.4 grams of net carbs in one whole medium tomato (6).
Tomatoes are an excellent source of vitamin C and lycopene, an antioxidant linked to lower cancer risk (7).
Lemons and Limes
Citrus fruits like lemons and limes make flavorful additions to keto-friendly foods and beverages.
One fluid ounce (30 ml) of lemon or lime juice contains under 1 gram of net carbs (8, 9).
Strawberries
Although higher in carbs than other berries, strawberries can still be enjoyed occasionally on keto. One cup (152 grams) provides 6 grams of net carbs (10).
Strawberries are packed with vitamin C, manganese and antioxidants (11).
Watermelon
Watermelon has a lower GI than other melons like cantaloupe and honeydew (12).
There are 7.4 grams of net carbs in one cup (152 grams) of watermelon (13).
It's very hydrating and loaded with lycopene, vitamin C and potassium (14).
Coconut
Coconut meat and coconut milk are perfectly keto-friendly.
One cup (80 grams) of shredded coconut contains 5.7 grams of net carbs (15).
Coconut is rich in MCTs, which have been shown to increase ketone levels (16).
Should You Eat Grapes on Keto?
Due to their high carb and glycemic load, grapes are not considered keto-friendly.
Eating them could easily knock you out of ketosis, halting fat burning and weight loss.
For the best results on keto, avoid grapes and instead choose low-carb fruits like avocado, berries, tomatoes and coconut.
By sticking to under 50 grams of net carbs per day from keto-friendly foods, you can experience the full benefits of the ketogenic diet.
Frequently Asked Questions
Are green grapes better than red grapes on keto?
There is little difference in the carb content of green and red grapes. Both have around 18 grams of net carbs per 5 ounce serving. The only exception is cotton candy grapes, which are bred to be extra sweet and contain even more carbs than regular table grapes.
Can you have grapes on lazy keto?
Lazy keto involves keeping total carbs under 100-150 grams per day without tracking macros or calories closely. At 17 grams of net carbs per serving, you may be able to fit in a small portion of grapes on lazy keto. Be sure to account for the carb content of any other fruits and starchy vegetables you eat that day.
Are grapes banned on keto?
Grapes are not completely banned on keto, but they should be limited. If you really love grapes, you can fit in a few from time to time as long as you keep your total daily carb intake under 50 grams. However, there are better fruit choices for keto that won't knock you out of ketosis as easily.
Can you have grapes if you are doing low carb?
If you are following a low carb diet but not full keto, you may be able to fit grapes into your daily carb limit, depending on how restrictive your carb intake is. On moderate low carb diets of 100-150 grams per day, a small portion of grapes from time to time is fine. But on very low carb diets, grapes should still be minimized or avoided.
What are the lowest carb grapes?
There is little difference in net carb content among grape varieties. Green, red, and black grapes all contain around 15-18 grams of net carbs per 5 ounce serving. Even cotton candy grapes, which taste sweeter, provide about the same amount of carbs as regular grapes. The only way to significantly reduce the carbs is to eat a smaller portion of grapes.
The Bottom Line
Grapes contain too many net carbs per serving to fit into a ketogenic diet. Just one cup exceeds most people's entire carb allowance for the day. Plus, grapes have a high glycemic index, which can disrupt ketosis.
To stay in ketosis, limit high-carb fruits like grapes and opt for lower-carb options like avocado, tomatoes, berries and coconut instead.
By keeping net carbs very low from keto-friendly whole foods, you can experience the full benefits of the ketogenic diet.
FAQs
Are raisins keto-friendly?
No, raisins are not keto-friendly. Although they are dried, raisins contain even more concentrated sugar and carbs than fresh grapes. Just 2 tablespoons of raisins have 15 grams of net carbs (17). Leave raisins off your keto grocery list.
Can you have grape juice on the keto diet?
Avoid grape juice on keto. An 8 oz serving has 36 grams of net carbs, which could easily knock you out of ketosis (18). Opt for lower carb beverages like water, unsweetened tea, black coffee, and unsweetened almond milk instead.
What about wine - is that keto approved?
Dry wines like sauvignon blanc, pinot grigio, and cabernet sauvignon can fit into keto diets in moderation. A 5 oz (150 ml) glass contains around 2-4 grams of net carbs (19). Limit intake to 1 glass per day.
Can you eat grapes if you are on a low-carb diet but not full keto?
On less restrictive low-carb diets of 100-150 grams of carbs per day, a small portion of grapes can potentially fit into your daily limits. Have no more than 1/2 cup (about 8-10 grapes) at a time.
Are there any health benefits to eating grapes?
Grapes contain antioxidants like resveratrol and anthocyanins, which may help reduce inflammation and lower disease risk. However, other fruits and veggies also provide antioxidants without all the carbs in grapes. Focus on those instead for keto (20).
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment