Milly Gaines
The keto diet is a low-carbohydrate eating plan that aims to put the body into a state of ketosis, where the body burns more fat. Fruits are often limited on the keto diet due to their carb count, and some, like oranges, are not considered keto-friendly because of their high natural sugar content. However, some fruits with lower sugar and higher fiber content can be consumed in moderation. So, can you eat oranges on a keto diet?
| Characteristics | Values |
|---|---|
| Are oranges keto-friendly? | No, oranges are not considered keto-friendly due to their high carb count. |
| How many carbs are in an orange? | One navel orange (140g) has over 13g of net carbs. One cup of oranges provides over 16g of net carbs. A medium mandarin orange (88g) has around 10g of net carbs. A small orange contains 12.8g of net carbs. |
| How does this compare to other fruits? | Fruits like kiwis, blueberries, and strawberries are also high in carbs but can be consumed on the keto diet in moderation. Avocados and olives are examples of fruits that are lower in net carbs and are considered keto-friendly. |
| Can you eat orange slices on a keto diet? | Depending on your carb limit and how keto-adapted your body is, you may be able to consume a small amount of orange slices without derailing your progress. However, it is important to monitor your carb intake throughout the day to maintain ketosis. |
| Can you drink orange juice on a keto diet? | No, orange juice is not keto-friendly. Juicing oranges removes much of the fiber that slows down the absorption of sugar. A small box of orange juice (6.75 fl oz) has 23g of net carbs, which is likely to push you out of ketosis. |
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What You'll Learn
Oranges are sweet, so are they keto?
Oranges are sweet, and they are not considered keto-friendly because of their high carb count. One navel orange (140 grams) has over 13 grams of net carbs, and one cup of oranges provides over 16 grams of net carbs, which is too high for keto dieters in one sitting. This much sugar is likely to push you out of ketosis. For some people, 16 grams of net carbs is close to their total net carb allowance for the entire day. Mandarin oranges are smaller, but they still aren't keto-approved because one medium mandarin orange (88 grams) has around 10 grams of net carbs. That’s a lot of carbs for just one orange. However, depending on your carb limit and how keto-adapted your body is, you may be able to fit some orange slices into your macros. If you do, consume this fruit sparingly to avoid derailing your progress on keto.
The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients: fats, protein, and carbs. The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fruits fit the keto dietary plan in moderation. Fruits contain natural sugars that add to a person’s daily carbohydrate intake. People can eat some fruits on the keto diet, but they need to be careful about the type and amount they consume to stay within their allotted macros. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.
Fiber is an important factor in the keto diet. A person’s body cannot digest fiber. To calculate the net carbs from food containing fiber, subtract the fiber carbs from the total carb amount. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet. For example, avocados are considered keto-friendly. An average avocado of 150 grams has only around 2.8 grams of net carbs due to its high fiber content.
Oranges are not the only fruit considered unsuitable for the keto diet. Kiwifruit, for example, is also higher in net carbs than other fruits. A 75-gram kiwifruit contains about 10.5 grams of carbs and 2.25 grams of fiber, resulting in 8.25 grams of net carbs. Blueberries are also higher in carbs than many other keto-friendly fruits. A 1/2-cup serving of blueberries contains about 10.9 grams of carbs and 1.8 grams of fiber, resulting in 9.1 grams of net carbs.
While oranges are not considered keto-friendly due to their high carb count, some people on the keto diet may be able to include a small amount of orange slices in their diet without disrupting ketosis, depending on their carb limit and how adapted their body is to the diet. However, it is important to consume this fruit sparingly to avoid derailing progress on the keto diet.
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Oranges' carb count is too high for keto
The keto diet is a low-carb eating plan that aims to put the body into a state of ketosis, where the body burns more fat. Fruits contain natural sugars that contribute to a person's daily carbohydrate intake. While some fruits can be eaten in moderation as part of a keto diet, others are too high in carbs and will push you out of ketosis.
Oranges are not considered keto-friendly due to their high carb count. One navel orange (140 grams) contains over 13 grams of net carbs, while one cup of oranges provides over 16 grams of net carbs. This is well above the recommended limit for keto dieters, who typically aim for under 20 grams of total carbs per day. Even smaller mandarin oranges are not keto-approved, with one medium mandarin orange (88 grams) containing around 10 grams of net carbs.
The high carb count in oranges is due to their sweetness and natural sugars. While oranges do provide valuable nutrients like potassium, phosphorus, and calcium, they are not the best choice for those on a keto diet. Consuming oranges can cause a rapid increase in blood sugar levels, especially when juiced, as the juicing process removes much of the fiber that would otherwise slow down the absorption of sugar.
For those who enjoy the taste of oranges, there are keto-friendly substitutes that can provide a similar orange or citrusy flavor. These substitutes can be used in recipes to create low-carb dishes that still offer the unique taste of oranges without the high carb count. However, it is important to note that the effectiveness of these substitutes may vary, and they should be used sparingly, especially if you are strict about maintaining ketosis.
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Orange juice is a no-go on keto
The keto diet is a low-carbohydrate eating plan designed to put a person into a state of ketosis. Fruits contain natural sugars that add to a person's daily carbohydrate intake. While some fruits can be eaten in moderation as part of a keto diet, others are too high in carbohydrates and will push you out of ketosis.
Oranges themselves are also not considered keto-friendly. Because oranges are so sweet, they are high in sugar and therefore carbohydrates. One navel orange (140 grams) has over 13 grams of net carbs. One cup of oranges provides over 16 grams of net carbs, which is too high for keto dieters in one sitting. This is likely to push you out of ketosis. For some people, 16 grams of net carbs is close to their total net carb allowance for the entire day. Mandarin oranges are smaller in size, but they still aren’t keto-approved because one medium mandarin orange (88 grams) has around 10 grams of net carbs. That’s a lot of carbs for just one orange. However, depending on your carb limit and how keto-adapted your body is, you may be able to fit some orange slices into your macros. If you do, consume this fruit sparingly to avoid derailing your progress on keto.
If you are craving an orange or orange juice on a keto diet, there are some keto-friendly substitutes that can provide a similar orangey, citrusy flavor. With the right ingredients and a keto sweetener, you may not even realize you’re not eating a recipe made with whole oranges.
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Substitutes for oranges on keto
The ketogenic diet is a low-carbohydrate method of eating. Oranges are not considered keto-friendly because of their high carbohydrate count. One navel orange (140 grams) has over 13 grams of net carbs, and one cup of oranges provides over 16 grams of net carbs, which is too high for keto dieters. Mandarin oranges are also not keto-approved because of their high carbohydrate count.
- Orange zest: Orange zest carries the majority of the appealing scent and is rich in healthy essential oils. It adds a deep orange flavor to dishes and has fewer than 1.5 grams of total carbs in a pinch. It can be used in drinks, smoothies, keto cranberry sauce, and keto cranberry orange bread.
- Orange extract: Orange extract has zero grams of carbohydrates and all of the flavors. It can be stirred into water as a keto alternative to orange juice or used in smoothies and drinks.
- Dried orange peel: Dried orange peel has 1.5 grams of carbohydrates per tablespoon. It can be enjoyed in salads, smoothies, or grated over various meals to add an orange flavor without the heavy carb count.
- Other keto-friendly fruits: While most fruits are not keto-friendly, some low-carb options include blueberries, strawberries, raspberries, avocados, olives, and tomatoes.
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Kiwis and blueberries are higher in carbs
Oranges are not considered keto-friendly due to their high carb count. One navel orange (140 grams) contains over 13 grams of net carbs, while a cup of oranges provides over 16 grams of net carbs. This is well above the recommended daily carb intake for keto dieters, which is typically under 50 grams per day, and as low as 20 grams for some individuals.
While oranges are not keto-friendly, some other fruits can be consumed in moderation while following a keto diet. These include avocados, lemons, tomatoes, berries, and kiwis. Kiwis, however, should be consumed sparingly due to their relatively high carb content. A 75-gram kiwifruit contains about 10.5 grams of carbs and 2.25 grams of fiber, resulting in 8.25 grams of net carbs.
Blueberries also fall into the category of fruits with a higher carb count. A 100-gram serving of blueberries contains 14.5 grams of carbohydrates and 2.4 grams of dietary fiber, resulting in 12.1 grams of net carbs. While blueberries and kiwis are higher in carbs, they are still significantly lower in net carbs compared to oranges.
It is important to note that the keto diet is a low-carbohydrate eating plan designed to induce a state of ketosis in the body. This state promotes increased fat burning and has been shown to aid in weight loss and address specific health issues such as epilepsy, autoimmune disorders, and acid reflux. When following a keto diet, it is crucial to carefully monitor your carbohydrate intake and choose fruits with lower carb counts to stay within the recommended macros.
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Frequently asked questions
No, oranges are not considered keto-friendly because they contain a high amount of carbs. One navel orange (140 grams) has over 13 grams of net carbs.
Orange juice is also not keto-friendly. It has an even higher amount of net carbs than whole oranges, and the loss of fiber means that it will cause a higher blood sugar spike.
The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Oranges are sweet and contain a high amount of natural sugars, which contribute to a person's daily carbohydrate intake.
Yes, some keto-friendly alternatives to oranges include avocados, kiwis, and blueberries. These fruits are lower in net carbs and can be eaten in moderation as part of a keto diet.
