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Are Grapes Keto-Friendly?

Grapes on a kitchen counter

Are Grapes Keto-Friendly?" This is a question that often arises when one embarks on a ketogenic, or keto, diet.

The ketogenic diet, known for its low-carb, high-fat food guidelines, requires careful consideration of the foods we consume, especially fruits, which are often high in carbs.

Grapes, beloved for their sweet taste and nutrient profile, unfortunately, do not align well with the principles of a keto diet due to their high net carbohydrate content.


  • Grapes are not keto-friendly due to their high net carbohydrate content.
  • Despite being rich in nutrients and antioxidants, the high carb content of grapes can disrupt ketosis, a metabolic state essential to a keto diet.
  • There are several delicious, keto-compatible alternatives to grapes including berries, avocado, olives, and coconut.

Are Grapes Keto-Friendly?

Heading into the crux of the matter - are grapes keto-friendly? In simple terms, the answer is 'No'. Let's substantiate this with some hard nutritional facts.

Grapes are an undeniably delicious fruit, loved by all for their sweet and tangy burst of flavor. However, when we look at their macro-nutrient composition, the picture becomes a little different for those on a keto diet.

The keto diet revolves around the principle of consuming minimal carbohydrates, typically between 20-50g per day, with the majority of your calories coming from fat and a moderate amount from protein. The goal is to push your body into a metabolic state known as ketosis, where it becomes highly efficient at burning fat for energy, instead of carbohydrates.

Grapes, despite their numerous health benefits, are relatively high in carbohydrates. Approximately 100g of grapes contains around 20.2g of net carbs. Net carbs refer to the total carbohydrates in a food, minus the fiber content. This is significant because fiber is not absorbed by the body and doesn't affect blood sugar levels, and as such, it is subtracted from the total carb count.

Now, if we consider a standard keto diet where your daily carb intake is limited to around 20-50g, consuming 100g of grapes might almost fulfill or even exceed your daily carb limit, depending on your personal dietary parameters. This leaves little to no room for other sources of carbohydrates in your diet, particularly the nutrient-rich vegetables and low-carb fruits that are typically included in a balanced keto diet.

So, while grapes are indeed a healthy fruit packed with vitamins and minerals, their high carbohydrate content makes them incompatible with a ketogenic diet, as it can potentially kick you out of the coveted state of ketosis.

Can Grapes be Incorporated into a Strict Keto Diet?

Considering the stringent carb restrictions of a strict keto diet, you might wonder if grapes could somehow make it into the plan. Unfortunately, given their high net carb content, incorporating grapes into a strict keto diet can be quite challenging, if not impossible.

One of the principles of the ketogenic diet is the significant reduction of carbohydrate intake to make your body switch from burning carbs to burning fat for energy. This metabolic state, known as ketosis, is the cornerstone of the keto diet. With approximately 20.2g of net carbs per 100g serving, grapes can likely take up a large chunk, if not all, of your daily carb allowance on a strict keto diet. This could potentially kick you out of ketosis, hindering your ketogenic journey.

But don't let this discourage you. You can manage your carb intake effectively by using various tools and methods. Firstly, keeping a food diary or using a food tracking app can help you stay on track with your daily carb intake. These tools can provide valuable insights into the nutritional content of your meals and snacks, allowing you to adjust your diet accordingly.

Familiarize yourself with food labels and nutritional information. Understanding these can help you make informed dietary decisions, and you'll know exactly what you're consuming. Pay particular attention to the total carbs, fiber, and net carbs.

Additionally, planning your meals in advance can help you control your carb intake. By planning, you can ensure that you're incorporating nutrient-dense, low-carb foods into your diet and excluding high-carb foods like grapes.

Delving into the Carbohydrate Content of Grapes

Grapes, while small in size, pack quite a punch when it comes to carbohydrate content. To truly understand why grapes may not be the best fit for a keto diet, we need to delve deeper into their carbohydrate content.

We know that a 100g serving of grapes contains around 20.2g of net carbs. But what exactly does this mean? Net carbs are calculated by subtracting the amount of dietary fiber from the total carbohydrates in a food. This is important because fiber is a type of carb that your body can't digest, so it doesn't raise your blood sugar levels the way other carbs do. Therefore, when it comes to a keto diet, it's the net carbs that matter most.

Now, let's break this down into real-world serving sizes. A small bunch of grapes, containing about 50 grapes (around 250g), would contain approximately 50.5g of net carbs. That's about two to two and a half times the daily carb allowance on a strict keto diet! Even a small serving, say 10 grapes (around 50g), would still contain about 10.1g of net carbs. This would take up a significant portion of your daily carb allowance, leaving little room for other foods.

Remember, the aim of a keto diet is to keep your carb intake to a minimum to allow your body to enter and stay in a state of ketosis, where it burns fat for energy instead of carbs. Given the high net carb content of grapes, including them in your diet could potentially hinder this metabolic state, making it difficult to adhere to the principles of the keto diet.

Nutritional Snapshot of Grapes

Grapes, particularly the red, seedless variety, offer a wide array of nutrients in a 100g sample. An important part of their nutritional profile is their carbohydrate content, constituting 20.2g. This contributes to their sweet taste, making them a delightful, natural candy.

Grapes are low in total fats and protein, with only 0.16g and 0.91g respectively. However, they are a good source of dietary fiber.

One highlight of grapes is their substantial amount of Potassium (229.4mg), a mineral that helps regulate fluid balance, nerve signals and muscle contractions. They also contain a modest amount of Magnesium (8.56mg), Calcium (10.17mg), and Phosphorus (24.86mg), all essential for maintaining strong and healthy bones.

When it comes to vitamins, grapes have Vitamin C (3.31mg), an antioxidant that boosts the immune system and improves skin health. They also possess trace amounts of Copper, Iron, Zinc, and Manganese, which play critical roles in various biological processes.

Intriguingly, grapes contain a small amount of Biotin (0.12ug), a B-vitamin that supports skin, hair, and nail health, and also plays a key role in metabolism. Finally, grapes are high in water content (78.19g), which can aid hydration.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 20.2g
Total fats 0.16g
Protein 0.91g
Sodium, Na 7.0mg
Potassium, K 229.4mg
Magnesium, Mg 8.56mg
Calcium, Ca 10.17mg
Vitamin C, total ascorbic acid 3.31mg
Copper, Cu 0.08mg
Iron, Fe 0.16mg
Phosphorus, P 24.86mg
Zinc, Zn 0.04mg
Nitrogen 0.15g
Manganese, Mn 0.1mg
Biotin 0.12ug
Water 78.19g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Grapes' was not found in FoodData Central, so nutritional data for 'Grapes, red, seedless, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Grapes on a Keto Diet

The impact of including grapes in a keto diet primarily revolves around the challenge of maintaining ketosis. As you now know, the high net carb content of grapes can potentially disrupt the state of ketosis, which is the metabolic state where your body burns fat for energy instead of carbohydrates. This is the fundamental principle of a ketogenic diet that helps drive its health benefits.

However, it's also important to acknowledge that grapes are not inherently 'bad' or unhealthy. In fact, they possess an array of beneficial properties. Grapes are packed with essential nutrients and antioxidants, including vitamins K and C, and they're also a good source of potassium. Furthermore, grapes contain resveratrol, a type of polyphenol found in the skin of grapes. Research indicates that resveratrol has several health benefits, including anti-inflammatory and anti-oxidative effects.

From a general health perspective, these properties contribute positively to overall wellness. For instance, the antioxidants in grapes can help fight oxidative stress in the body, and the potassium can contribute to heart health by helping to regulate blood pressure.

However, if you're strictly following a ketogenic diet, these benefits need to be weighed against the potential disruption to your state of ketosis. Remember, the primary goal of a keto diet is to reduce carb intake significantly to maintain ketosis, and the high net carb content in grapes can make this challenging.

In the context of a keto diet, the carbohydrate content is paramount, and unfortunately, this is where grapes fall short. The key lies in finding the right balance to reap the nutritional benefits of various foods without jeopardizing the metabolic state of ketosis.

Avoiding Grapes in Your Keto Meal Plan

Transitioning to a ketogenic diet requires a certain level of mindfulness about your food choices. It's important to remember that maintaining a low-carb intake is the key to staying in ketosis. Since we've established that grapes, due to their high net carb count, can potentially disrupt this process, how can we avoid them in our meal plans?

First, awareness is crucial. Grapes can often sneak into our diets in forms we might not immediately recognize. They're not just in the fruit bowl; they can be in juices, fruit cups, salads, desserts, and even some sauces. By being aware of what's in your food, you can make informed decisions and stay on track with your keto diet.

Reading the nutrition facts label on packaged foods is a helpful habit. It helps you understand what you're consuming and can assist you in dodging hidden carbs. Also, when dining out or ordering in, don't hesitate to ask about the ingredients in your meal. Most places are more than willing to accommodate dietary preferences.

Next, let's talk about cravings. It's normal to crave the foods you enjoyed before starting your keto journey, including grapes. Here, substitution is key. When you're craving grapes, reach for a keto-friendly fruit instead. Berries, such as strawberries, raspberries, or blackberries, are lower in carbs than grapes and can often satisfy that craving for something sweet and juicy.

Another practical tip is to plan your meals and snacks ahead of time. This can prevent impulsive eating and help ensure that you're sticking to keto-friendly foods.

Keto-Compatible Alternatives for Grapes

While grapes are not suitable for a ketogenic diet due to their high net carb content, there are plenty of delicious, keto-friendly alternatives that you can enjoy. Let's explore a few of these substitutes.

  1. Berries: Berries, such as strawberries, blueberries, and raspberries, are excellent alternatives to grapes. They are lower in carbs and can be used in various ways in your keto meal plan. For instance, you could add them to a low-carb smoothie or use them as a topping for keto-friendly yogurt or salads. A 100g serving of strawberries contains only 7.7g of net carbs, significantly lower than the 20.2g found in grapes.
  2. Avocado: This versatile fruit is a superstar in the keto world. With only 1.8g of net carbs per 100g, avocados are an excellent substitute for grapes. They can be used in salads, made into guacamole, or even blended into a smoothie for a creamy, satisfying texture.
  3. Olives: Not only are olives low in carbs (only 3.1g of net carbs per 100g), but they're also high in heart-healthy fats, making them a great keto-friendly alternative to grapes. Olives can be incorporated into your diet in various ways, such as in salads, as a topping for keto pizzas, or even just as a standalone snack.
  4. Coconut: Fresh, unsweetened coconut is another low-carb fruit that can replace grapes on a keto diet. While 100g of coconut meat has 6.2g of net carbs, it also provides a healthy dose of fiber and healthy fats. Coconut can be used in keto desserts, added to smoothies, or consumed on its own.

Concluding Thoughts on Grapes and Keto

As we've explored throughout this article, grapes, despite their numerous health benefits, are not a suitable choice for a strict ketogenic diet. Their high net carb content can pose a challenge to maintaining ketosis, the metabolic state that is essential for a keto diet.

Grapes offer an array of essential nutrients and antioxidants, contributing positively to overall wellness from a general health perspective. However, in the context of a ketogenic diet, their carbohydrate content outweighs these benefits.

The good news is that there are many delicious and nutritious alternatives to grapes that are compatible with a keto diet. We discussed several of these, such as berries, avocado, olives, and coconut. The key is to experiment with these alternatives and find the ones that you enjoy the most.

In the end, it's important to remember that a successful keto diet is not just about eliminating certain foods. It's about embracing a new way of eating that prioritizes low-carb, high-fat foods that can help keep your body in ketosis.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, all varieties of grapes, including red, green, and black, are high in carbs and therefore not ideal for a keto diet. While there may be slight variations in carb content between types, the difference is not significant enough to make any variety of grape keto-friendly.

No, grape juice is even higher in carbs than whole grapes because it's concentrated and usually contains added sugars. It's best to avoid grape juice when following a keto diet.

Raisins are dried grapes, so they have an even higher concentration of sugars and carbs. Therefore, raisins are also not keto-friendly.