Prunes On Keto: Are They Okay To Eat?

Prunes are a nutritious food, high in fibre, potassium, vitamins, and iron. They are also known to help with constipation and reducing appetite. However, prunes are not recommended for a keto diet because they are high in carbohydrates. The keto diet is a low-carbohydrate method of eating, and prunes contain around 53-57 grams of net carbohydrates per 3.5 ounces (100 grams). This is significantly higher than the recommended daily intake of 20-50 grams of net carbs for keto dieters. As a result, even a small serving of prunes can kick someone out of ketosis.

Prunes are high in carbs

Prunes are not keto-friendly because they are high in carbohydrates. A typical serving of prunes (1 cup, pitted) contains 98.8 grams of net carbs, which is far too high for the keto diet. For context, the keto diet recommends limiting net carb consumption to 20-30 grams per day to stay in ketosis.

Prunes are also low in fats, which is the opposite of what is recommended for the keto diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs.

Prunes are a good source of fiber, potassium, and vitamins, and they are known for their digestive benefits. However, their high carbohydrate content makes them unsuitable for a keto diet.

If you are looking for fruit options that are keto-friendly, consider avocados, tomatoes, olives, or berries such as raspberries and strawberries. These fruits are lower in carbs and can be enjoyed as part of a keto diet.

They can kick you out of ketosis

Prunes are not keto-friendly because they are high in carbohydrates. A single prune contains roughly 5 grams of net carbs, so eating 10 prunes would mean consuming 50 grams of carbs, which is enough to kick you out of ketosis.

To stay in ketosis, it is recommended to limit your net carb consumption to 20-30 grams per day. The Standard Ketogenic Diet includes 0-30 grams of net carbs per day, while the Low-Carb Ketogenic Diet includes 0-50 grams of net carbs per day. Prunes contain 53-57 grams of net carbs per 3.5 ounces (100 grams), which is far too high for the keto diet.

Prunes are also low in fats, which is the opposite of what is recommended for the keto diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means that most of the foods consumed on a keto diet should be both low in carbs and high in fats.

While prunes have nutritional benefits, such as being high in fiber, potassium, and vitamins, they are not suitable for a keto diet due to their high carb content. Consuming a large quantity of prunes while on a keto diet can kick you out of ketosis, hindering any fat-burning action you have achieved.

They are high in fibre, potassium and vitamins

Prunes are a nutritious food, packed with fibre, potassium and vitamins. They are particularly well-known for their digestive benefits, as they are high in fibre and can help to ease constipation. They are also a good source of iron, which is important for muscle and bone health. In addition, prunes have been shown to reduce blood pressure and cholesterol levels, making them a heart-healthy food.

However, despite their nutritional benefits, prunes are not typically considered keto-friendly due to their high carbohydrate content. A typical serving of prunes (around 28-100g) can contain anywhere from 18-57g of net carbs, which is well above the recommended daily limit of 20-50g of net carbs for someone on a keto diet. As the keto diet emphasises high-fat, low-carb eating, prunes do not align with this macronutrient ratio and can potentially knock someone out of ketosis.

That being said, it's important to note that not all fruits are off-limits on a keto diet. While prunes may be too high in carbs, there are other fruits that are lower in carbs and can be enjoyed in moderation. These include avocados, tomatoes, berries (such as raspberries, blueberries and strawberries), and even olives. These fruits are not only lower in carbs but also offer other nutritional benefits, such as healthy fats, vitamins and fibre.

So, while prunes themselves may not be keto-friendly due to their high carb content, there are alternative fruits that can be enjoyed while still maintaining the keto diet and its benefits. It's all about finding the right balance of nutrients and macros to support your health and fitness goals.

They can be substituted with plums

Prunes are not keto-friendly due to their high carbohydrate content. A single serving of prunes (approximately 1 cup pitted) contains nearly 100 grams of net carbs, which is far too many for the keto diet. For context, the keto diet recommends limiting daily net carb consumption to 20-30 grams to maintain ketosis.

If you're looking for a substitute fruit to eat on the keto diet, consider plums instead. Plums are the fresh version of prunes and can be eaten raw or used in various recipes. While they still contain carbohydrates, they are less sweet than prunes and have a lower glycemic index, making them a better option for keto.

Plums are part of the Prunus genus and are closely related to other stone fruits like cherries and peaches. They typically have a thinner skin and a pit in the middle. Plums are usually eaten fresh and are most delicious during the summer when they are in season. You can find them at your local grocery store or farmer's market.

In addition to being lower in carbs than prunes, plums offer a range of nutritional benefits. They contain vitamins A and K, although in smaller amounts than prunes. Plums can also help lower blood sugar and aid with constipation due to their high fibre content.

When incorporating plums into your keto diet, remember to consider your overall carbohydrate intake and adjust your portions accordingly. While plums are a better option than prunes on keto, they still contain natural sugars that can impact your ketosis state.

They are high in sugar

Prunes are not keto-friendly because they are high in sugar and carbohydrates. A single prune contains roughly 5 grams of net carbs, so eating 10 prunes means consuming 50 grams of carbs. This is enough to kick you out of ketosis. The recommended daily net carb allowance for keto is 20-30 grams, with some sources saying up to 50 grams.

Prunes are also low in fats, which is the opposite of what is recommended for keto. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs.

While prunes are a healthy and nutritious food, providing fiber, potassium, and vitamins, they are not suitable for a keto diet due to their high sugar and carbohydrate content.

If you are craving something sweet on the keto diet, there are other options that are lower in sugar and carbohydrates. Some recommended fruits for keto include avocados, olives, berries, grapefruit, cherries, apples, and tomatoes. These fruits are lower in sugar and carbohydrates and can be enjoyed in moderation while still maintaining ketosis.

Frequently asked questions