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Apples are a sweet, simple fruit choice in many diets. On keto, though, not all produce is worth the time — or the carbs. So, are apples keto? We’ll cover all your questions about apples on keto here, including carbs in apples and a few surprising recipes.
Need more help determining whether foods are keto friendly? Use this handy keto food list. And if you’re totally new to keto, use this keto guide to get started right.
Are Apples Keto Friendly?
Apples are not keto friendly. These fruits are high in fructose (a kind of sugar), and can easily knock you out of ketosis.
How Many Carbs In Apples?
Do apples have carbs? Without a doubt. So, just how many carbs are in an apple? The answer to that question, along with net carbs in apples, depends on the serving, size, and variety of your fruit.
How many carbs in a small apple?
How many carbs does an apple have if it’s small? One small apple contains 20.6 total carbs and 3.6 grams of fiber, giving it 17 grams of net carbs [*].
How many carbs in a medium apple?
Is a medium apple keto? Still no — the average medium apple has 20.7 grams of net carbs, and 25 total carbs [*].
How many carbs in a large apple?
When the fruit is large, are apples low carb? Nope. Large apples have 30.8 total carbs and 25.5 grams of net carbs [*].
Carbs in Honeycrisp apples
Honeycrisp apples on keto are also a no-go. One medium Honeycrisp contains 22 total carbs and 17.1 grams of net carbs [*].
Green apple carbs
How many carbs in a green apple? Green apple carbs, including carbs in a Granny Smith apple, are also high. One medium fruit has 18 grams of net carbs [*].
Carbs in Gala apples
This fruit has high carbs, too. One medium Gala apple tallies up to 19.5 grams of net carbs [*].
Carbs in Fuji apples
A single medium Fuji apple contains 25.2 grams of net carbs [*]. You should avoid these apples on keto as well.
Carbs in apple juice
Juicing a fruit will increase its carb count even more. Just four ounces of pure apple juice contains nearly 14 grams of net carbs [*].
Is Apple Cider Vinegar Keto?
With the high carbs in apples, you might think that apple cider vinegar is off the table as well. Not so! Apple cider vinegar comes from apple juice that has been fermented into cider, then fermented again into vinegar. Fermenting twice allows bacteria and yeast to consume almost all the sugar content, making it very keto friendly.
Carbs in apple cider vinegar
Keto and apple cider vinegar are a winning combination. A tablespoon contains zero total carbs [*], so you can enjoy it frequently.
Carbs In Apples (and Substitutes)Pin It For Later!
Keto Apple Substitutes
Can you eat apples on keto? Not really — but you can create similar flavors and textures with these substitutes.
- Squash – Zucchini, yellow squash, or chayote squash make excellent cooked apple substitutes. My keto apple pie is proof:
- Flavor extracts – Options like apple extract or maple extract can capture the right flavor in baked goods. Try one in these salted caramel apple muffins.
- Jicama – For sweetness and crunch without added carbs, this is a tasty low carb swap.
- Other keto fruits – If you simply crave fruit without the high carbs, substitute a more keto-friendly option. See this keto fruit list for ideas.
Conclusion: Are Apples Keto?
So, are apples keto? Definitely not — but with the right substitute, you can still enjoy their fruity flavor.
FREE PRINTABLE: LOW CARB & KETO FOOD LISTGET IT NOW
Can you have 1/4 or 1/8 of an apple for less carbs?
Maya | Wholesome Yum0
Hi Dee, You can if it fits your macros.
Of all these professional expert sites I’ve read, none states the obvious: you don’t have to eat the whole fruit in one day. Cut an apple (orange) into quarters, an inch or two of banana, half dozen grapes. They assume a whole fruit or a cup of grapes. Shame.
I haven’t really eaten an apple by itself in years, but I would bake them into a quick bread or cake. If one loaf of apple quick bread yeilds 12 servings and requires one medium chopped apple, I would think a recipe with the right flours and sweeteners could be keto-friendly, perhaps? Do you have any apple quick bread recipes on your site?
Also, I have stuffed my turkey with apple-sausage stuffing made with pork rinds instead of bread (no one knew the difference until we told them after dinner), but I’m thinking maybe I should cut the amound of chopped apples by one-third and just add a little bit of apple extract to the chicken bone broth for flavor.
Wholesome Yum M0
Hi Sue, It really depends on your goals. If you used a single small apple, that will add 17 net carbs to your loaf of bread. At 12 servings, that adds 1.4 carbs to each slice. That could make a big difference if you are keto (under 20 carbs/day) but perhaps not such a big difference if you are low carb. I do not have many apple recipes on my site, with the exception of my Keto Apple Pie, which is actually made with squash, and an older recipe for sugar-free caramel apple muffins that uses a small amount of apple.
Hi! I love all the recipes and other info you provide in your emails. The only thing I would suggest is if you would include your hints for recipes in the actual recipes that would be great. Then when we print your recipe we would also have your helpful hints.
Wholesome Yum M0
Hi Laurie, That’s a great suggestion! Thanks!