Are Plums Keto-Friendly?

Are Plums Keto-Friendly?

Can you eat plums while on the ketogenic diet? Many keto dieters have the same question. 

Knowing the answer to that question is consequential because what you eat does matter, especially in a program with diet restrictions. 

Fruits are incredibly healthy (and delicious, too), but not all of them are keto-approved. Many fruits deceptively carry lots of carbs that, if excessively consumed, could kick you out of ketosis. And that's probably the last thing you want to happen when you're on the keto diet.

Nutritional Content of Plums

The smooth-skinned plums with oblong seeds are best-known for their distinctive sour-sweet flavor. The sweet juice makes them a perfect dessert. 

In the keto diet, though, we want to emphasize more on the nutritional content than the flavor. 

According to the US Department of Agriculture, a hundred grams of plums (one cup) contains 46 calories, 11 g of total carbs (1.4 g of which is dietary fiber), 0.3 g of fat, 0.7 g of protein, a good dose of other minerals and vitamins. 

If consumed based on the NLEA (Nutritional Labeling and Education Act) serving (about 151 g), you'll be putting your body 76 calories, 19 g of carb, 2.3 g of fiber, 0.5 g of fat, and 1.2 g of protein. 

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Are Plums Keto-Friendly?


If you eat one fruit that weighs about 66 g (or 2 1/8" in diameter), you'll be consuming 30 calories, 7.5 g of carbs, 0.2 g of fat, and 0.5 g of protein, according to the USDA. 

This being said, we can say that plums are keto-friendly. When you're on the keto diet, you are allowed to consume up to 50 g of carbs per day.

For better results, though, some choose to stay anywhere between 20 to 30 g carb threshold to encourage the body to enter or remain in the state of ketosis. 

Ketosis is when the body uses stored fats as a primary source of energy since the body has been diddled out of sugar (the body's main energy source). 

So as long as you're not eating too many plums that would make you exceed your carb limit for the day, you should be able to enjoy them without any guilt or fear of ruining your keto journey. 

Remember, we're talking about raw plums here. Other plum food products (like smoothie, juice, or jam) may have higher carb and sugar content. 

Not Just For The Keto Diet

Another great thing about plums is that they're not just for the keto diet but also for the calorie-restricted diet. 

You see, a single plum only has about 30 calories, which makes them a perfect snack. 

A cup of sliced plums (about 165 g) yields only 76 calories! 

Health Benefits of Plums

Plums aren't just delicious, they're super nutritious, too! 

Rich in Vitamin C

A single plum contains 10% vitamin C of the recommended daily intake! Vitamin C is essential for fortifying the immune system. 

Vitamin C has also been found to help in faster recovery from the common cold. It is also necessary for the growth, development, and repair of all body tissues.

Loaded with other essential vitamins and minerals

Amazingly, plums aren't just a good source of vitamin C but of the other vitamins and minerals, as well. 

Eating one plum is providing the body with vitamin A (5% of the RDI), vitamin K (5% of the RDI), potassium (3% of the RDI), copper (2% of the RDI) and manganese (2% of the RDI). 

Rich in Antioxidants

When our body has been loaded with a good amount of antioxidants, inflammations are less likely to happen, and the body is well protected from the damages of free radicals. 

Plums are rich in antioxidants, particularly in polyphenol antioxidants, which have been found to help improve bone health and reduce the risk of heart disease and diabetes. 

Plums Alternative

There's no reason to avoid plums because they are keto-approved. But we understand that not everyone has the same food choices.

Some love plums, some hate them... maybe because of their color, or perhaps because they don't like how they taste. 

Regardless, there are other low-carb fruits you can enjoy, such as kiwi, cherries, blueberries, blackberries, clementine, and raspberries

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About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.