Home » Friendly » Plants » Fruits » Berries » Is Maypop Keto-Friendly?


Is Maypop Keto-Friendly?

Maypop on a kitchen counter

Is Maypop Keto-Friendly? This question opens the door to a fascinating exploration of the intersection of a traditional fruit and a contemporary diet trend.

As we delve into the vibrant world of Maypop, a type of passionfruit, within the context of a ketogenic or keto diet, we'll unfold its nutritional profile, potential health benefits, creative ways of incorporating it into a keto meal plan, and even propose keto-friendly alternatives.

From tantalizing recipes to nutritional insights, this comprehensive tour will enable you to reimagine your keto diet with the exciting addition of Maypop.

Remember, the discussion here does not promote weight loss but focuses on enhancing variety and potential wellness in a ketogenic dietary pattern.

Maypop's journey within a keto diet is about much more than its carbohydrate content; it's about embracing variety, enjoying unique flavors, and nurturing your well-being along your keto journey.


  • Yes, Maypop can be a part of a keto diet due to its low carbohydrate content and rich array of beneficial bioactive compounds. However, portion control is key.
  • Maypop's nutrient profile, including Vitamin C and flavonoids, may offer potential health benefits, even more so when combined with the keto diet's advantages.
  • Discover creative and delicious ways to integrate Maypop into your keto meal plan, or even some keto-friendly alternatives.

Is Maypop Keto-Friendly?

Maypop, also known as passion flower fruit or purple passionfruit, is indeed compatible with a ketogenic diet, a regimen that primarily focuses on high-fat intake with moderate proteins and low carbohydrates. The key to a food's keto-friendliness primarily lies in its carbohydrate content, which is low in the case of Maypop.

When examining the nutrient composition of Maypop, we see that a 100 grams serving contains approximately 23 calories, with 5.4 grams of carbohydrates. Out of these carbs, about 2.2 grams are dietary fibers, which the body doesn't digest. Therefore, the net carbohydrate content comes out to be around 3.2 grams per 100 grams of Maypop. This moderate level of carbohydrates makes it permissible for moderate inclusion in a ketogenic diet.

It's important to note that individuals following the keto diet typically aim to keep their daily net carb intake between 20-50 grams. Therefore, as long as maypop consumption fits within their daily carb limit, it can certainly be part of a keto-friendly meal plan.

Can Maypop be Incorporated into a Strict Keto Diet?

Incorporating Maypop into a strict ketogenic diet can indeed be possible, but it largely depends on careful tracking of carb intake and portion control. Strict ketogenic diets typically require an even lower net carb intake compared to a standard keto diet, often below 20 grams per day. Given that 100 grams of Maypop contains about 3.2 grams of net carbs, it holds potential for inclusion in a strict keto diet.

Since every gram of carb counts in a strict ketogenic diet, incorporating Maypop needs to be based on careful portion management. Small servings of the fruit can be included while ensuring other sources of carbohydrates in the diet are reduced or balanced accurately. The important part here is the moderation and balance - while Maypop contains relatively low amounts of carbs, these still add up in the context of a strict daily carb limit.

Closely looking at the nutritional labels of all foods consumed is one effective way to track your daily carb intake. There are also numerous nutrition tracking apps and tools available that can help simplify the task. By understanding exactly how many carbs you are consuming, you can make informed decisions on where and how to include Maypop in your diet.

In addition to using tracking tools, another approach is to pair Maypop with foods high in healthy fats and proteins. For instance, it could be added to a salad with avocados and grilled chicken, or mixed into a high-fiber, low-carb yogurt. This type of balanced meal can help maintain the high fat, moderate protein, and low carbohydrate ratio that a strict keto diet calls for, while still enjoying the benefits of Maypop.

Delving into the Carbohydrate Content of Maypop

Understanding the carbohydrate content of Maypop leads a long way while planning its integration into a ketogenic diet. In every 100 gram serving of Maypop, there are approximately 5.4 grams of total carbohydrates. However, for individuals considering a keto diet, it's the concept of 'net carbs' that takes precedence.

Net carbs are calculated by taking the total carbohydrates in a food and subtracting the fiber content. The reasoning behind this is that dietary fiber, although categorized under carbohydrates, is not digested or absorbed by our body in the same way that other carbs are. Therefore, they don't contribute to raising the blood sugar levels or interfere with the state of ketosis, which is the core goal of a keto diet.

In case of Maypop, out of the 5.4 grams of total carbs, 2.2 grams are actually dietary fiber. This means that the net carbs are around 3.2 grams per 100 grams serving (5.4g total carbs - 2.2g dietary fiber = 3.2g net carbs). This net carb content is the more important number for individuals following a ketogenic plan.

To illustrate it with real-world examples, consider this: If you were to include half a cup of Maypop in your meal, which roughly translates to 110 grams, you would be consuming around 3.52 grams of net carbs (3.2g per 100g * 1.1). Or, if you opt for a smaller portion such as a tablespoon (approx. 15g), you would only be consuming around 0.48 grams of net carbs.

Nutritional Snapshot of Maypop

Maypop is a small fruit packed with a diverse array of nutrients, and taking a closer look at its nutrient composition can provide a more comprehensive understanding of its potential benefits.

A 100g serving of Maypop contributes 97.0 kcal and contains 0.7g of total fats and 2.2g of protein. Among the fats, it has 0.06g of total saturated fatty acids, 0.086g of monounsaturated and 0.41g of polyunsaturated fatty acids. The presence of both mono and polyunsaturated fats is of importance since they play a role in maintaining a healthy heart among other benefits.

From a micronutrient perspective, 100g of Maypop is exceptionally rich in vitamin C, contributing 30.0 mg, which is highly beneficial for immune health. It also contains 64.0 ug of Vitamin A, and trace amounts of other vitamins such as Vitamin E (alpha-tocopherol), Vitamin K1, Vitamin B-6, Riboflavin and Niacin. These contribute to overall health in various ways including vision, coagulation, metabolism, and oxidative stress reduction. Additionally, Maypop contains 14.0 ug of Folate, which supports cellular function and tissue growth.

Regarding minerals, Maypop offers a range of essential nutrients, including 348.0mg Potassium, 68.0mg Phosphorus, 1.6 mg Iron, 29.0mg Magnesium, and 12.0mg Calcium. Trace amounts of Selenium, Copper, and Zinc are also present. These contribute to vital bodily functions such as maintaining heart rhythm, bone health, nerve function, oxygen transport, enzymatic reactions, and immune function.

Interestingly, 100g serving of Maypop contains 10.4g of dietary fiber. Dietary fiber content is important for digestive health and may contribute to feelings of satiety. Potentially helping with portion control and potentially aiding in maintaining healthy glucose levels, though this is beyond the scope of a ketogenic diet.

Another characteristic feature of Maypop is its content of carotenoids - beta-carotene and cryptoxanthin-beta. These compounds have antioxidant properties and are precursors of Vitamin A.

Notably, the values provided are for 'Passionfruit, (Granadilla), Purple,' as 'Maypop' specific data is not available in the USDA's FoodData Central system. Although nutrient content can vary based on numerous factors, these figures provide a useful snapshot of the nutritional content typically found in Maypop.

Nutrient NameAmount and Unit per 100g
Fatty acids, total saturated0.059 g
Total fats0.7 g
Protein2.2 g
Calories97.0 kcal
Fatty acids, total polyunsaturated0.411 g
Water72.93 g
Fatty acids, total monounsaturated0.086 g
Vitamin C, total ascorbic acid30.0 mg
Vitamin A64.0 ug
Vitamin E (alpha-tocopherol)0.02 mg
Phosphorus, P68.0 mg
Iron, Fe1.6 mg
Potassium, K348.0 mg
Calcium, Ca12.0 mg
Folate, total14.0 ug
Niacin1.5 mg
Vitamin K10.7 ug
Vitamin B-60.1 mg
Selenium, Se0.6 ug
Magnesium, Mg29.0 mg
Riboflavin0.13 mg
Choline, total7.6 mg
Copper, Cu0.086 mg
Zinc, Zn0.1 mg
Beta-carotene743.0 ug
Cryptoxanthin, beta41.0 ug
Sodium, Na28.0 mg
Fiber, total dietary10.4 g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Maypop' was not found in FoodData Central, so nutritional data for 'Passion-Fruit, (Granadilla), Purple' was used instead.

Health Implications of Maypop on a Keto Diet

Maypop, also known as purple passionflower, offers several potential benefits when incorporated into a ketogenic or keto diet. The ketogenic diet, known for its high-fat, low-carbohydrate philosophy, positions the body to use fat as its main source of energy, a state known as ketosis. While Maypop itself contains a small amount of carbohydrates, it is primarily known for its rich array of bioactive compounds, which carry potential health benefits.

Firstly, Maypop is a source of valuable nutrients like vitamin C, crucial for the immune system's functioning. It additionally contains other essential nutrients, including fiber, which albeit in limited quantity due to the keto diet's nature, can contribute to achieving daily nutrient goals, enhancing overall wellness.

Secondly, Maypop contains a number of bioactive compounds, such as flavonoids, which may have potential health benefits. Flavonoids are known to exhibit antioxidant properties, thereby supporting body damage control caused by free radicals. Although further studies are required, flavonoids’ antioxidant actions could contribute to enhanced general wellness.

Maypop is also recognized for its sedative properties. Preliminary research suggests that certain phytochemicals present in Maypop, like chrysin and vitexin, might support mental well-being by aiding relaxation and sleep. This could especially be beneficial for individuals on a keto diet who may experience sleep disturbances due to the body adjusting to its new primary energy source.

The anti-inflammatory properties of Maypop, attributed to the presence of harman alkaloids, could be another significant contributor to health and well-being. Unregulated inflammation is associated with a multitude of health problems. Therefore, naturally anti-inflammatory foods like Maypop might be beneficial.

Connecting it to a keto diet, high-fat, low-carb diets like keto are acknowledged for certain health benefits, including supporting heart health by potentially reducing "bad" LDL cholesterol and increasing "good" HDL cholesterol levels. Including Maypop in a keto diet might add an extra layer of antioxidant protection for the heart due to the presence of flavonoids.

Moreover, ketogenic diets have shown promise in supporting better brain function. The brain uses ketones produced in a state of dietary induced ketosis as an efficient fuel source. When we consider Maypop's potential sedative properties, this could aid individuals on a keto diet by supporting relaxation and promoting better sleep quality.

In conclusion, while it's crucial to remember that more research is needed, current evidence does suggest that incorporating Maypop into a ketogenic dietary routine could potentially amplify some of the health benefits associated with a ketogenic diet.

Artfully Incorporating Maypop into Your Keto Meal Plan

Incorporating Maypop into your ketogenic meal plan can be both a delightful culinary adventure and a way to potentially enhance your diet's health properties. Here are a few practical tips and imaginatively satisfying ways to make Maypop a regular player on your keto food roster.

Maypop is as versatile as it is flavorful and can easily be integrated into various meals. Maypop leaves are edible and can be used to add a fresh crunch to your salads. Additionally, the sweet yet tart flavor of Maypop fruit lends itself to both savory and sweet dishes.

For breakfast, consider a Maypop-infused smoothie. Blend together Maypop pulp, unsweetened almond milk, a handful of spinach, and a scoop of keto approved protein powder. This satiating smoothie is a nutrient-dense way to kickstart your day.

Maypop can also elevate your mundane salads to a gourmet level. Mix some Maypop pulp with olive oil, apple cider vinegar, and spices of your choice to create a tangy, keto-friendly vinaigrette. Drizzle this dressing over your favorite assortment of keto-friendly greens and veggies, and top it with some grilled chicken or salmon for a complete meal.

For a sweet ending to your day without guilt, a Maypop mousse could be a delightful choice. Whisk together some heavy cream, Maypop pulp, and keto-approved sweeteners like Stevia until it's the desired consistency, chill it in the fridge for an hour or two, and voila, you have a luscious Maypop mousse!

While Maypop is low in carbohydrates and thus compliant with the ketogenic lifestyle, it's still crucial to remember the importance of portion control. It's all about balance. Maypop, like any other fruit, contains naturally occurring sugars (albeit low), which must be accounted for in a diet primarily focusing on maintaining ketosis. Thus, incorporating Maypop will require careful attention to serving sizes.

Moreover, when adding Maypop or any new food to your food plan, do not neglect other essentials of a balanced, ketogenic diet with low-carb vegetables, quality protein sources, and healthy fats. These other components are vital for maintaining overall nutritional adequacy and promoting long-term sustainability of the diet.

Keto-Compatible Alternatives for Maypop

While Maypop offers an exciting splash of flavor and potential health benefits to a keto meal plan, there may be times when it isn't readily available or you simply wish to try something different. Therefore, here are a few keto-compatible alternatives to Maypop, complete with guidance on how to incorporate them into your recipes and their nutritional comparison to Maypop.

One alternative to Maypop for the keto diet could be raspberries. Raspberries are low in carbohydrates and high in fiber, making them a tasty and keto-friendly option. You can use raspberries in a similar manner to Maypop – from mixing them into a bright and tangy vinaigrette for your salads to making a raspberry-infused smoothie packed with nutrients.

Comparatively, raspberries have slightly higher fiber content than Maypop, which can aid digestion and promote a sense of fullness. Both fruits contain high levels of vitamin C, but Maypop does offer a wider range of phytochemicals, providing potentially enhanced health benefits.

Avocado is another excellent substitute. Even though it doesn't share the tart flavor profile of Maypop, it's inherently keto-friendly due to its high healthy fat and fiber content and low carbohydrates. Avocado can be used in your keto smoothies to create a thick and creamy texture, or you can slice it onto your salads for a dose of healthy fats.

In terms of nutritional profile, avocados differ quite significantly from Maypop; they contain more healthy fats and much less sugar, making them an especially suitable option for a ketogenic diet. However, again, Maypop brings an additional assortment of bioactive compounds to the table, which possess potential health benefits.

Last, we have zucchini, a low-carb, versatile vegetable that can be used in both sweet and savory keto dishes. You can creatively use zucchini in place of Maypop to make a deliciously refreshing zucchini noodle salad or grill it for a savory side dish. Zucchini might not be a direct counterpart to Maypop in terms of flavor, but it offers a fresh crunch and unique taste that can bring variety to your diet.

Comparatively, zucchini is much lower in sugars compared to Maypop, which makes it a staple for many following a keto diet. Maypop, however, offers a higher concentration of flavonoids and other compounds that could contribute to health benefits.

Concluding Thoughts on Maypop and Keto

Exploring Maypop's place in a ketogenic diet has unfolded an intriguing combination of flavors, nutrition, and well-being. Maypop, with its vibrant taste and unique nutrient profile, offers a refreshing shift from the usual keto ingredients.

The incorporation of Maypop into a ketogenic diet offers potential health benefits, thanks to its rich vitamin C content, bioactive compounds, and other essential nutrients. It's these attributes, such as its antioxidant and anti-inflammatory properties, and sedative qualities associated with its phytochemicals, that make Maypop an appealing addition to a keto meal plan.

Remember, though, the key to enjoying the benefits of Maypop on a keto diet is balanced consumption. Despite being relatively low in carbs, monitoring portion size remains crucial to avoid overshooting daily carbohydrate limits, crucial to maintaining ketosis.

Now the culinary door is wide open for you to explore. From a refreshing Maypop-infused smoothie boosted with keto-compliant protein to a creative salad dressing, you've got ample ways to embrace Maypop in your meals, even substituting it with other fruits depending on availability and preferences, as discussed.

On a concluding note, and bringing in a fresh idea, consider using Maypop tea as a comforting and aromatic addition to your nutritional journey. Brew some tea from dried Maypop leaves, a soothing beverage that might aid relaxation and sleep, enhancing the overall wellness benefit within your ketogenic regimen.

Explore our Is It Keto Knowledge Hub.

Is Jabuticaba Keto-Friendly
Is Solomons Plume Fruit Keto-Friendly
Is Red Banana Passionfruit Keto-Friendly
Is Malabar Plum Keto-Friendly
Are Berries Keto Friendly

Frequently Asked Questions

Maypop, also known as Passiflora incarnata, is a fruit-bearing vine native to the southeastern United States. It's recognized for its beautiful flowers and its round, edible fruit.

Yes, it is. While it's not completely carbohydrate-free, the net carb content is low enough for it to be integrated into the ketogenic diet in moderate amounts. This is because the dietary fibers in the Maypop can counteract some of its carbohydrate content, resulting in lower net carbs - the figure that's important for a ketogenic diet.

While there are over 500 species in the Passiflora genus, what we commonly refer to as 'Maypop' generally describes Passiflora incarnata. The variants differ mainly in flower type, but the fruit nutrition should not have significant difference among the variants. Thus, all variants of Maypop should have a similar impact on the strengths of a ketogenic diet.

Potentially, yes. Maypop is high in dietary fiber, which can help increase the feeling of fullness and aid in digestive health. Furthermore, it's rich in vitamin C and several beneficial plant compounds that can support general health.