Can You Eat Grapes On Keto? (Carbs In Grapes – Secrets To Know)

Have you ever asked yourself or your friend if you can eat grapes on Keto? Well, you are at the perfect place to find the answer to such a question.

Whenever you start a new diet it means an overall of your current eating habits. If you’ve started the keto diet, you’ve likely realized that many of your “staple” foods are no longer allowed.

One common question those on the keto diet have is can you eat grapes and keep your body in ketosis? No, Grapes are NOT considered a part of the keto diet. Since grapes contain a higher amount of both sugar and carbs, they are generally not recommended for those on keto.

We will go over the basics of the keto diet, how red grapes compare to green grapes, and present some fruits you can have instead of grapes.

How Does The Keto Diet Work?

The keto diet has grown increasingly popular due to its ability to help aid in weight loss. It works by putting your body into a state of ketosis.

When this happens the body begins burning fat for energy instead of using carbs.

To get your body into a state of ketosis you have to significantly reduce your daily carb intake. This can take some getting used to, especially if you previously were eating a lot of carbs.

Generally those on a keto diet will limit their carb intake to no more than 50g a day,

It is important for individuals to track their carb intake every day to make sure their body stays in ketosis. Due to the high carb and sugar content in most fruits they aren’t usually included in a keto diet plan.

Read also: Can You Eat Bananas on a Keto Diet? (Secrets Nobody Is Talking About)

Which Foods Make Up A Keto Diet Plan?

As we’ve said, a keto diet is mostly fats, a moderate level of protein, and a very low amount of carbs.

Your meals on a keto diet should always include a protein source, such as chicken, fish, or beef.

You can also eat full-fat dairy products such as cottage cheese, whole milk, cheese, and unsweetened yogurt.

You can incorporate eggs and nuts as additional protein options, as well as healthy oils such as olive and avocado oil.

Fruits and veggies are a little more tricky. You can fit in many non-starchy vegetables such as spinach, mushrooms, and lettuce.

However, there are very few fruits that make the cut on a keto diet, and unfortunately, grapes aren’t one of them.

Why Aren’t Grapes Allowed On A Keto Diet?

Although grapes are high in key nutrients such as vitamin C, vitamin K antioxidants, and potassium they are unfortunately also high in carbs and sugar.

Grapes, bananas, and apples, are some of the highest carb fruits, which means they are generally avoided on a keto diet.

While you can certainly attempt to cut carbs in other areas in order to incorporate grapes into your diet, it can get tricky on keto to make sure you get all of the other nutrients you need when you eat a high carb food such as grapes. If you want to keep your body in ketosis it is even harder to incorporate grapes.

You may be wondering if there is any difference between the carb content in red grapes versus green grapes, we will discuss this next!

Red Vs. Green Grapes

We are going to present some nutritional facts from the USDA to compare the nutritional aspects of green and red grapes.

100g of green grapes contain the following nutrients:

Nutritional Facts:	Calories	Fats	Carbs	Sugars
Green Grapes	80	0.23g	18.6g	16.1

As you can see, green grapes contain a high amount of carbs and don’t contain any amount of fiber to offset the net carb amount.

Comparatively, 100g of red grapes contain the following nutrients:

Nutritional Facts:	Calories	Fats	Carbs	Sugars
Red Grapes	86	0.16g	20.2g	17.3g

Red grapes have an even higher amount of carbs, and again have no fiber to offset the net carb amount.

Between the two options, green grapes are the better choice for those on a keto diet as they have 2g less carbs compared to red grapes.

However, you would likely be better off substituting grapes with another fruit.

Which Fruits Can I Eat Instead Of Grapes?

If you’re craving fruit or wanting to incorporate foods high in fiber, vitamins, minerals, and antioxidants into your diet, there are other options that fit better into the keto diet than grapes.

Berries are often the best choice for those on a keto diet wanting to get in a small amount of fruit every day.

If you’re curious of how berries compare to grapes carb wise, see the following list per 100g of each berry:

• Strawberries: 7.68g of carbs
• Blackberries: 9.6g of carbs
• Raspberries: 11.9g of carbs
• Blueberries: 14.5g of carbs

As you can see, even blueberries, the highest carb choice, have 4 grams less carbs than green grapes.

While you still need to ensure you aren’t eating too many berries as they are fairly high in sugar, you can absolutely incorporate berries into your keto diet as a lower carb option to grapes.

Final Thoughts: Berries Over Grapes

While you can eat some grapes on your keto diet, you may find it hard to get the rest of your nutrients for the day without going over your preferred carb amount.

For those wanting to keep their body in a strict state of ketosis it will be even harder. For this reason, grapes are often not encouraged for those following a keto diet.

If you want to incorporate fruit into your diet, it is encouraged to add small amounts of berries into your day so you can get all of the other important nutrients in fruit without blowing your carb budget.

We would like to conclude by saying that you should always consult with a doctor or dietician before taking on the keto diet as it is more restrictive and it is important to make sure you are still eating a healthy, balanced diet. 

References

https://fdc.nal.usda.gov/fdc-app.html#/

https://health.clevelandclinic.org/health-benefits-of-grapes/