Is Apple Juice Keto Friendly?

Find out if Apple Juice is actually keto friendly.

Many foods claim to be keto friendly for marketing purposes, but can actually throw you out of ketosis. Use our simple analysis tools to see if Apple Juice is really keto friendly.

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We based our calculations on a limit of 20g net carbs per day. We do not make dietary recomendations. Please consult with a doctor or nutritionist for any diet advice and to make sure you are healthy enough for the keto diet.

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Why this food is probably not keto friendly

When we talk about diets, we often hear the term "keto-friendly." This is linked to the ketogenic, or keto, diet. The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism towards fats and away from carbs. The main point of this diet is to keep your net carb intake very low. Now, let's see if apple juice fits into this diet.

Net Carbs and Keto Diet

First, let's understand net carbs. Net carbs are what you get when you subtract the grams of fiber from the total grams of carbs. This matters because your body can't digest fiber, so it doesn't affect your blood sugar levels. Now, for the keto diet, the magic number is typically less than 50g of net carbs a day. Some stricter versions even recommend less than 20g.

So, where does this leave apple juice? You told us that apple juice has 11g of net carbs. At first glance, you might think that's low enough to be considered keto-friendly. However, that's not quite true.

Apple Juice and the Keto Diet

Remember, the goal is to keep your total daily net carb intake low. If you drink a glass of apple juice with 11g of net carbs, you are using up a big chunk of your daily limit. And, if you eat other foods with carbs in them, you'll likely go over your limit for the day. Going over the limit can knock your body out of the metabolic state of ketosis, which is the whole point of the keto diet.

Another point to consider is the lack of fiber in apple juice. One of the reasons fruit can be part of a healthy diet is because of its fiber content. But when you juice a fruit, most of the fiber is lost. This means you're getting all the sugar and carbs without the benefits of the fiber.

Conclusion: Is Apple Juice Keto-friendly?

In conclusion, despite its relatively low net carb count, apple juice is not considered keto-friendly. The 11g of net carbs take up too much of your daily carb limit on a keto diet. Plus, without the fiber, you're missing out on the benefits that come from eating whole fruit.

Therefore, if you're following a strict keto diet, it would be best to avoid apple juice. Instead, opt for low-carb, high-fiber fruits, like raspberries or blackberries, or even better, drink plenty of water. The keto diet can be tough, but with the right choices, you can still enjoy a variety of foods and beverages.

About This Food

Calories in unbranded Apple Juice: 0
Fat in unbranded Apple Juice: 0
Carbs in unbranded Apple Juice: 11
Net carbs in unbranded Apple Juice: 11
Protein in unbranded Apple Juice: 0

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Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Nutrition Facts

Serving Size 0n/a

Amount Per Serving
Calories 0 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 11g 4%
Dietary Fiber 0g 0%
Sugars 0g
Protein 0g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4