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Is Dried Fruit Keto Friendly?

Not Keto Friendly

Answer: Dried fruit is not typically considered keto-friendly. Due to its high carbohydrate and sugar content, it can easily exceed the daily carb limit set for a standard ketogenic diet.

Keeping in mind the unique dietary needs of individuals following a keto diet, let’s delve into the specifics:

  • High in carbohydrates: Dried fruit contains a significant amount of carbohydrates, with 64.69g per 100g. For a ketogenic diet, which typically limits daily carb intake to below 50g, this can swiftly use up your daily carb allocation.
  • Rich in sugars: The sugars in dried fruit, which amounts to 50.54g per 100g, can cause a spike in blood sugar levels. This can kick you out of the metabolic state of ketosis, the cornerstone of the keto diet.
  • Low in fat: A ketogenic diet is a high-fat diet, but dried fruit provides only 0.52g of total fat per 100g. This is far from the high-fat content that the keto diet requires for energy production.
  • Fiber content: While dried fruit does contain dietary fiber (7.76g per 100g), which can reduce the net carb content slightly, it still remains too high for a typical keto diet.
  • Protein content: Dried fruit is not a good source of protein, with only 2.4g per 100g. Protein is an essential macronutrient on a keto diet, as it helps to maintain muscle mass.

In conclusion, while dried fruit can be nutritious, its high carbohydrate and sugar content, combined with its low fat and protein content, makes it unsuitable for a ketogenic diet. It is always advisable to assess the nutritional content of food and make informed decisions in line with your dietary plan.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories245
  • % Daily Value *
  • Total Fat 0.52g 1%
    • Saturated Fat 0.05g 1%
  • Cholesterol 0mg 0%
  • Sodium 22.4mg 1%
  • Potassium 774.6mg 23%
  • Total Carbohydrate 64.69g 22%
    • Dietary Fiber 7.76g 32%
    • Sugars 50.54g
  • Protein 2.4g 5%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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