Home » Friendly » Plants » Fruits » Berries / Is Puru Fruit Keto-Friendly?


Is Puru Fruit Keto-Friendly?

Puru Fruit on a kitchen counter

Navigating the world of fruits while on a ketogenic diet can often feel like treading on thin ice, especially when considering fruits like Puru.

The overarching question, 'Is Puru Fruit Keto-Friendly?' sets the stage for a deep dive into an investigation that unfolds to be more than just a simple yes or no.

This discussion will explore in detail the carbohydrate content of Puru fruit, its impact on a keto diet, and the challenges of incorporating it into a daily meal plan.

Additionally, we will delve into keto-compatible alternatives that can wonderfully substitute Puru fruit, ensuring your journey towards ketosis is flavorful and varied.

Remember, this isn't medical advice but a guide to understanding the relationship between Puru fruit and a ketogenic diet better.


  • Puru Fruit is not keto-friendly due to its high carbohydrate content, but there's more to the story.
  • Despite its nutritional richness, Puru fruit could hinder the maintenance of ketosis, a crucial aspect of a ketogenic diet.
  • There are plenty of keto-compatible alternatives that can satisfy your fruity cravings.

Is Puru Fruit Keto-Friendly?

Now, let's dive into the crux of the matter - is Puru fruit keto-friendly? Well, the short answer is no. This might come as a surprise, especially when we consider the many health benefits this tropical fruit boasts, but let's look at the numbers for clarity.

Puru fruit contains 12.0g of net carbs per 100g. Now, why is this important? When it comes to the ketogenic diet, it's all about monitoring your macro-nutrient intake, specifically keeping your carbohydrate consumption low. Keto dieters aim for a daily carb intake of around 20g to 50g. Given this limit, the 12g of net carbs that 100g of Puru fruit provides is quite high.

Remember, the goal of the ketogenic diet is to put your body in a state of ketosis, where it burns fat instead of carbohydrates for energy. When you consume a food item that is high in carbohydrates, like Puru fruit, your body has to burn through these carbohydrates before it can return to burning fat, which can interrupt the state of ketosis.

Can Puru Fruit be Incorporated into a Strict Keto Diet?

With its high net carb content, you might be wondering if there's any room for Puru fruit in a strict keto diet. Unfortunately, the chances are slim. As we've mentioned earlier, the high carb content in Puru fruit can pose a challenge for those strictly adhering to a keto diet. Now, you might be thinking, "Well, what if I only consume a small portion?" Let's break that down.

A typical keto diet necessitates keeping your daily net carb intake between 20g to 50g. If you were to enjoy just 100g of Puru fruit, you'd already be consuming 12g of net carbs, which could take up a significant portion of your daily carb allowance, and that's without considering the other foods you'll be eating throughout the day.

For those who are strict with their keto regimen, incorporating Puru fruit might lead to exceeding their carb limit, which could potentially kick them out of ketosis. Being in a state of ketosis is fundamental to a ketogenic diet as it encourages the body to burn fat for fuel instead of carbs.

To make sure you're staying on track with your carb intake, consider using a nutrition tracking app or tool. These can help keep a tally of your daily carb intake, which can be really useful, especially when you're trying to maintain a state of ketosis. Additionally, it might be beneficial to familiarize yourself with the nutritional values of the foods you consume regularly.

Delving into the Carbohydrate Content of Puru Fruit

Let's take our magnifying glasses and delve deeper into the carbohydrate content of Puru fruit.

In nutritional terms, Puru fruit contains 12.0g of net carbs per 100g. But what does this mean, exactly? In the context of a ketogenic diet, the term "net carbs" is frequently used. Net carbs are the total carbohydrates in a food minus the fiber content. This is an important figure to consider for people following a keto diet because fiber doesn't raise blood sugar levels and therefore doesn't count towards your daily carb limit.

So why is Puru fruit not considered keto-friendly with its 12.0g of net carbs per 100g? Let's put this into perspective. If you were to enjoy a medium-sized Puru fruit, which typically weighs around 150g, you'd consume 18g of net carbs. This is a significant portion of the daily carb allowance for most people following a keto diet, which usually ranges from 20g to 50g.

Imagine you have a daily carb limit of 20g. Just by eating one medium-sized Puru fruit, you're almost reaching your limit, leaving little room for other foods you consume throughout the day. This is the main reason why Puru fruit is considered challenging to incorporate into a strict keto diet.

Nutritional Snapshot of Puru Fruit

Puru Fruit is a nutritional treasure trove that offers a range of nutrients in a 100g sample. It contains modest amounts of net carbs (12.0g), making it a moderate choice for those monitoring their carbohydrate intake. The corresponding dietary fiber content (3.1g) in Puru Fruit assists in digestion and contributes to overall gut health.

Puru Fruit is particularly low in total fats (0.16g) and provides a minimal amount of protein (0.38g). Thus, it's a suitable option for those maintaining a low-fat diet. It also contains both soluble (0.3g) and insoluble fibers (2.8g), essential for metabolic health and promoting a sense of fullness.

In terms of micronutrients, Puru Fruit contains a range of essential vitamins and minerals. It offers small amounts of Sodium (7.0mg), Potassium (87.0mg), Magnesium (5.7mg), and Calcium (8.0mg). Additionally, it contains traces of vitamins like Vitamin A, Vitamin B-6, Vitamin C, and Vitamin K1, all crucial for maintaining various body functions.

Puru Fruit also provides trace elements like Copper (0.07mg), Iron (0.17mg), and Zinc (0.07mg), important for various bodily functions including immune health, red blood cell production, and wound healing. Notably, it includes antioxidants like Beta-carotene (8.0ug) and Lutein + Zeaxanthin (48.0ug) known for their beneficial properties for eye health.

Lastly, it's worth considering the amino acid profile of Puru Fruit, offering small amounts of various essential and non-essential amino acids. These amino acids are the building blocks of proteins and play a vital role in various biological processes, including muscle building and recovery.

Nutrient NameAmount and Unit per 100g
Net Carbs 12.0g
Carbohydrate, by difference 15.1g
Fiber, total dietary 3.1g
Total fats 0.16g
Protein 0.38g
Fiber, soluble 0.3g
Fiber, insoluble 2.8g
Sodium, Na 7.0mg
Potassium, K 87.0mg
Magnesium, Mg 5.7mg
Calcium, Ca 8.0mg
Vitamin A 1.0ug
Vitamin B-6 0.03mg
Vitamin C, total ascorbic acid 4.4mg
Vitamin K1 3.8ug
Copper, Cu 0.07mg
Iron, Fe 0.17mg
Phosphorus, P 10.0mg
Selenium, Se 0.2ug
Zinc, Zn 0.07mg
Nitrogen 0.06g
Beta-carotene 8.0ug
Cryptoxanthin, beta 3.0ug
Lutein + zeaxanthin 48.0ug
Manganese, Mn 0.03mg
Thiamin 0.01mg
Riboflavin 0.03mg
Niacin 0.16mg
Pantothenic acid 0.04mg
Folate, total 6.0ug
Calories 57.0kcal
Water 84.1g
Tryptophan 0.0g
Threonine 0.01g
Isoleucine 0.01g
Leucine 0.02g
Lysine 0.02g
Methionine 0.0g
Cystine 0.0g
Phenylalanine 0.01g
Tyrosine 0.0g
Valine 0.02g
Arginine 0.01g
Histidine 0.0g
Alanine 0.02g
Aspartic acid 0.1g
Glutamic acid 0.04g
Glycine 0.02g
Proline 0.02g
Serine 0.02g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Puru Fruit' was not found in FoodData Central, so nutritional data for 'Pears, raw, bartlett' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Puru Fruit on a Keto Diet

While the Puru fruit is not compatible with a typical keto diet due to its high carb content, it's worth noting that it does come with its own set of benefits that contribute to overall health and wellness.

The consumption of Puru fruit on a keto diet can be a bit of a speed bump on your road to ketosis. As mentioned before, the keto diet aims to put your body in a state of ketosis, where it burns fats instead of carbs for energy. The high net carb content of Puru fruit might make it difficult to maintain ketosis as the body will have to burn through these carbs first before reverting back to fat as its primary energy source.

However, outside of the keto framework, Puru fruit is a powerhouse of nutrition. It is packed with vitamins and minerals, making it an excellent source of essential nutrients. Its antioxidant properties are known to support the immune system and promote overall wellness. Moreover, the high fiber content of Puru fruit can support digestive health.

Avoiding Puru Fruit in Your Keto Meal Plan

Navigating around high-carb fruits like Puru while adhering to a keto diet can be tricky, but certainly not impossible. Here are some practical ways for you to dodge the carb punch that Puru fruit packs.

Firstly, being mindful of what you're eating is key. Always check the nutritional information of any prepared food you consume. Puru fruit, with its distinct flavor, can often be used in sauces, juices, and desserts. It's easy to overlook, but these can add a significant amount of net carbs to your meal. If you spot Puru fruit in the ingredient list, it might be best to opt for something else.

Moreover, planning your meals ahead can also be beneficial. This not only helps you dodge unexpected carb sources but also makes it easier to track your daily carb intake. Include a variety of low-carb, high-fiber vegetables and fruits in your meal plan to ensure nutritional needs are being met.

Craving the sweet, tropical taste of Puru fruit? Try reaching for some keto-friendly fruits like berries. Strawberries, raspberries, blackberries, and blueberries can be excellent substitutes to satiate your sweet tooth without knocking you out of ketosis.

Lastly, it's all about making informed choices. Sometimes, it might seem difficult to resist the lure of Puru fruit. In such situations, consider the portion size. Consuming a small amount, while keeping the rest of your diet strictly keto, might not harm your ketosis. But remember, it's always better to consult with a dietitian or a healthcare professional before making such decisions.

Keto-Compatible Alternatives for Puru Fruit

Just because Puru fruit isn't keto-friendly doesn't mean you can't enjoy a variety of fruits on your ketogenic diet. Here are some low-carb alternatives that can satisfy your craving for something sweet and fruity.

Firstly, berries take the cake when it comes to keto-friendly fruits. For instance, strawberries contain just 5.5g of net carbs per 100g, significantly lower than the 12g found in Puru fruit. They are also an excellent source of vitamin C and manganese. Strawberries can be enjoyed on their own, added to a keto smoothie, or used in a refreshing salad.

Secondly, avocados are a fantastic option, with only 1.8g of net carbs per 100g. In addition to being low-carb, avocados are high in healthy fats that can help you meet your keto diet's fat intake requirement. They can be enjoyed in numerous ways, from a classic guacamole to being included in a hearty salad or a smoothie for a creamy texture.

Another great substitute could be raspberries. They contain 6.7g of net carbs per 100g, making them a favorable choice for a keto diet. Raspberries are rich in fiber and vitamins, and can be used in a wide range of recipes, including low-carb desserts, salads, or even as a topping for keto pancakes.

Lastly, the humble cucumber is another excellent low-carb alternative, with around 2.16g of net carbs per 100g. Cucumbers are very versatile and can be used in a myriad of ways. Slice them into your salad, enjoy them with a keto-friendly dip, or even add them to infused water for a refreshing touch.

Concluding Thoughts on Puru Fruit and Keto

When it comes to the ketogenic diet, the relationship with Puru fruit can be a challenging one. Puru fruit is a carbohydrate-laden treasure that unfortunately doesn't align with the low-carb ethos of the keto diet.

A notable point to take away is the significant carbohydrate content of Puru fruit. With its 12g of net carbs per 100g, this fruit can consume a significant portion of your daily carb allowance set by a typical keto diet. Therefore, it's essential to be mindful of Puru fruit's potential impact on maintaining ketosis, the metabolic state that the keto diet aims to achieve.

While Puru fruit might not fit neatly into a ketogenic meal plan, it does not undermine its nutritional richness. Packed with vitamins, minerals, and fiber, Puru fruit contributes positively to overall health and wellness outside the keto framework.

The world of keto-friendly fruits is diverse and flavorful, offering numerous alternatives to Puru fruit. From the sweet tang of strawberries to the creaminess of avocados, experimenting with these alternatives can add variety to your diet without knocking you out of ketosis.

One unique idea to consider is the potential of keto-friendly cooking and baking. Just because you're on a keto diet doesn't mean you should miss out on delicious treats. Experimenting with low-carb fruits in your recipes, like a raspberry keto tart or a strawberry-infused chia pudding, could satisfy your sweet tooth while keeping you on track with your diet.

Explore our Is It Keto Knowledge Hub.

Is Smallleaved Fuchsia Fruit Keto-Friendly
Is Pentadiplandra Brazzeana Fruit Keto-Friendly
Is Bolwarra Keto-Friendly
Is Arabian Coffee Keto-Friendly
Are Berries Keto Friendly

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

Puru fruit contains around 12g of net carbs per 100g, making it a high-carb fruit not ideal for a ketogenic diet.

The high carbohydrate content of Puru fruit can potentially interfere with maintaining ketosis, a metabolic state crucial for a ketogenic diet.