How Many Net Carbs Are in a Satsuma? A Keto-Friendly Fruit

An Overview of Satsumas and Their Carb Content

Satsumas, also known as Mandarin oranges, are a popular citrus fruit known for their sweet taste, easy-to-peel skin, and seedless segments. But many people wonder - just how many carbs are in a satsuma? This comprehensive guide will provide an in-depth look at satsumas, their nutritional profile, and how they can fit into low-carb diets like the ketogenic diet.

What are Satsumas?

Satsumas are a type of Mandarin orange, belonging to the Citrus genus. They originated in Japan over 700 years ago, with the name "satsuma" coming from the former Satsuma province in southern Japan where they were first grown. These days, satsumas are grown all over the world, especially in warm climates.

Compared to regular oranges, satsumas are smaller, sweeter, have a darker orange rind, and are easier to peel. Their flesh is orange in color and is divided into 8-12 segments. Satsumas also don't have very many seeds, if any at all.

Some common satsuma varieties include the Owari, Mikan, and Silverhill. The satsuma season runs from October through December.

Satsuma Nutrition Facts

One medium satsuma (about 80g) contains:

• 50 calories
• 0.2g fat
• 12g carbs
• 2g fiber
• 1g protein
• 85% DV vitamin C
• 4% DV calcium
• 4% DV iron

As you can see, satsumas are low in calories, fat, and protein. Their main macronutrient is carbohydrates. But with 2g of fiber per fruit, the net digestible carbs come out to just 10g per satsuma.

Satsumas and Net Carbs

When counting carbs for low-carb diets like keto, it's important to pay attention to net carbs rather than total carbs. Net carbs account for the fiber content, which does not impact blood sugar levels.

To find the net carbs, simply subtract the fiber grams from the total carbs. For a satsuma, with 12g total carbs and 2g fiber, the net carb count comes out to 10g.

The net carb content of satsumas can vary slightly depending on size. Smaller satsumas may have 8-9g net carbs, while larger fruits could have 11-12g net carbs.

Are Satsumas Keto-Friendly?

At only 10g net carbs per fruit, satsumas can certainly fit into a ketogenic diet. The standard recommended daily intake on keto is 20-50g net carbs per day.

Eating a satsuma as a snack or with a meal will provide sweetness and nutrients without knocking you out of ketosis. You'll just need to account for the 10g carbs in your daily tally.

Some easy ways to enjoy satsumas on keto include:

• Eating 1 satsuma on its own as a portable snack
• Pairing half a satsuma with nuts or cheese
• Adding satsuma slices to a keto green salad
• Using satsuma segments to top full-fat Greek yogurt
• Making a chicken salad with satsuma pieces

Tips for Choosing Satsumas

Keep these tips in mind when selecting satsumas at the grocery store:

• Look for satsumas that feel heavy for their size with bright, glossy orange peel
• Avoid fruits with soft spots or blemishes
• Pick satsumas with stems still attached, which indicates freshness
• Mandarins should smell sweet and citrusy

Buying in-season satsumas will provide you with the best flavor and quality. Satsumas are at their peak from the late fall through winter.

Other Low-Carb Fruits

In addition to satsumas, many other fruits can fit into a low-carb ketogenic diet. Some top picks include:

Berries

Berries like raspberries, blackberries, and strawberries are keto superstars thanks to their fiber content and low sugar. Be mindful of portions, as carbs can add up quickly.

• 1⁄2 cup raspberries: 4g net carbs
• 1⁄2 cup blackberries: 3g net carbs
• 1⁄2 cup strawberries: 4g net carbs

Starfruit

With its fun star shape, this tropical fruit packs a juicy, sweet-tart flavor. Net carbs are less than 3g per fruit.

• 1 medium starfruit: 2.6g net carbs

Guava

Guava is an unsung hero with only 5g net carbs per fruit. Enjoy it on its own or in a smoothie.

• 1 medium guava: 5g net carbs

Watermelon

It's higher in carbs than other fruits, but watermelon can work on keto in moderation. Stick to a 1-cup serving.

• 1 cup watermelon: 8g net carbs

Avocado

Technically a fruit, avocados offer healthy fats and fiber with minimal carbs. Add some to a salad or use it to make keto guacamole.

• 1⁄2 medium avocado: 3g net carbs

Other Tips for Low-Carb Eating

Aside from choosing low-carb fruits and vegetables, here are some other tips for reducing carbs on a ketogenic diet:

• Limit processed foods, grains, starch, and sugar
• Prioritize high-fat proteins like meat, eggs, and fish
• Cook with healthy fats like olive oil, avocado oil, and coconut oil
• Eat plenty of low-carb nuts and seeds
• Flavor foods with herbs, spices, vinegar, mustard, and lemon juice
• Drink lots of water and opt for low-carb drinks

Sample Menu with Satsumas

Here is a keto-friendly one-day sample menu featuring satsumas:

Breakfast

• Bacon, egg, and cheese on a low-carb waffle
• 1⁄2 satsuma
• Coffee or tea with heavy cream

Lunch

• Shredded chicken salad made with 1 satsuma, pecans, and olive oil dressing

Dinner

• Baked salmon with broccoli
• Side salad with vinaigrette, sliced satsuma, feta, and avocado

Snacks

• 1 satsuma
• Small handful of almonds
• Keto yogurt with raspberries

The Bottom Line

With only 10g net carbs per fruit, satsumas can be included on a low-carb ketogenic diet. For the best results, pair satsumas with healthy fats and proteins. Portion out servings and be mindful of your net carb goal each day.

In addition to satsumas, berries, starfruit, guava, watermelon, and avocado are also keto-friendly picks. Follow these low-carb fruit options and other smart diet strategies, and you'll be on your way to keto success.

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.