Home » Friendly » Plants » Fruits » Citruses / Is Ugli Fruit Keto-Friendly?

Is Ugli Fruit Keto-Friendly?

Ugli Fruit on a kitchen counter

Embarking on a ketogenic diet requires a thorough understanding of the foods you consume.

One fruit that raises questions in the keto community is the Ugli Fruit.

Is Ugli Fruit Keto-Friendly? Unfortunately, due to its relatively high carbohydrate content, the answer is no.

This article seeks to provide a comprehensive exploration of Ugli Fruit within the context of a ketogenic lifestyle.

We delve into its carbohydrate content, discuss the implications for those on a keto diet and suggest practical ways to avoid it.

Furthermore, we introduce keto-compatible fruit alternatives, ensuring you can continue to enjoy the benefits of fruit while maintaining your state of ketosis.Let's dive in!


  • Ugli Fruit is not keto-friendly due to its high carbohydrate content.
  • Despite being packed with nutrients like vitamin C and fiber, its carb content can disrupt ketosis.
  • Ugli Fruit's presence in your diet can make maintaining a ketogenic lifestyle a challenge.

Is Ugli Fruit Keto-Friendly?

As a culinary expert, I've always been intrigued by the many ways our food choices can impact our health. In the case of Ugli Fruit and the keto diet, we need to consider the macronutrient composition, specifically carbs. The keto diet is characterized by low carb, moderate protein, and high fat intake, aiming to bring the body into a state of ketosis. The daily carb limit for most people on keto typically ranges between 20-50g.

Ugli Fruit, as appealing as it is with its unique sweet-tangy taste and array of nutrients, contains about 8.19g of net carbs per 100g. As you can see, having a sizeable portion of Ugli Fruit can quickly add up and occupy a significant portion of your daily carb limit. The primary concern here is that a high intake of carbohydrates can hinder your body's ability to maintain a state of ketosis, which is the cornerstone of a ketogenic diet.

Can Ugli Fruit be Incorporated into a Strict Keto Diet?

When it comes to a strict keto diet, the room for flexibility is quite limited, especially regarding carbohydrate intake. As we discussed earlier, Ugli Fruit carries around 8.19g of net carbs per 100g, making it a high-carb choice for those following a strict ketogenic regimen.

Incorporating Ugli Fruit into a strict keto diet can be challenging. Given that your daily carb limit on a strict keto diet could be as low as 20g, a single serving of Ugli Fruit could use up a substantial portion of your daily allowance. This could potentially disrupt ketosis and compromise the effectiveness of your diet.

To navigate this, it becomes absolutely essential to keep track of your carb intake meticulously. We live in a digital age where there are several reliable mobile apps and online tools available for this purpose. These tools can help you track your daily consumption of carbs, proteins, and fats, ensuring you stay within your macro limits. They can also help you plan your meals ahead of time so you can make sure you're meeting your nutritional goals without overstepping your carb limit.

When it comes to Ugli Fruit, since it's relatively high in carbs, it might be best to avoid it altogether on a strict keto diet. However, if you find yourself really craving it, moderation and portion control are key. For instance, you could opt to have a small piece of the fruit as a treat, ensuring it fits within your daily carb allowance.

Delving into the Carbohydrate Content of Ugli Fruit

Diving into the nutritional profile of Ugli Fruit, one of the key factors that stands out is its carbohydrate content. To provide an accurate understanding, Ugli Fruit contains approximately 8.19g of net carbs per 100g. But what does this mean, especially in the context of a keto diet?

In the world of ketogenic diets, the concept of 'net carbs' is integral. Net carbs refer to the total carbohydrate content of the food minus its fiber content. This is because dietary fiber is a type of carbohydrate that your body can't digest, so it doesn't raise your blood sugar levels or interfere with ketosis. Therefore, when you're on a ketogenic diet, it's the net carbs that you need to pay attention to.

Now, let's bring this concept to life with some examples related to Ugli Fruit. If you were to consume a small Ugli Fruit, weighing around 150g, you would be consuming approximately 12.29g of net carbs. That's more than half of the daily allowance for those on a very strict ketogenic diet. Even if you were to consume only half of that fruit, you'd still be taking in about 6.15g of net carbs, which, given the strict carb limits of a ketogenic diet, is a substantial amount.

Nutritional Snapshot of Ugli Fruit

Ugli Fruit provides a wealth of nutritional benefits, as illustrated by the comprehensive breakdown for a 100g sample. Predominantly composed of water (90.76g), this fruit is low in calories (32.0kcal), making it ideal for those seeking light, hydrating food options.

In terms of macronutrients, Ugli Fruit contains 8.19g of carbohydrates per 100g, alongside minimal levels of protein (0.63g) and total fats (0.1g). Typical to most fruits, Ugli Fruit has a low-fat content, with traces of saturated, monounsaturated, and polyunsaturated fatty acids.

The fruit is also a source of several essential micronutrients, including various vitamins and minerals. Notably, it is rich in Vitamin C (37.0mg), making it an excellent resource for boosting immune health. Other vitamins present include Vitamin B-6, Thiamin, Riboflavin, Niacin, Pantothenic acid, and Folate.

Moving on to minerals, Ugli Fruit provides substantial amounts of Potassium (150.0mg), a critical electrolyte for maintaining fluid balance and nerve function. Magnesium, Calcium, Copper, Iron, Phosphorus, Zinc, and Manganese are also present in smaller quantities.

Lastly, Ugli Fruit contains a variety of essential amino acids, including Arginine, which contributes to heart health, and Lysine, known for its role in protein synthesis. Other amino acids like Leucine, Methionine, and Phenylalanine are also present.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 8.19g
Total fats 0.1g
Protein 0.63g
Potassium, K 150.0mg
Magnesium, Mg 9.0mg
Calcium, Ca 15.0mg
Vitamin B-6 0.04mg
Vitamin C, total ascorbic acid 37.0mg
Copper, Cu 0.06mg
Iron, Fe 0.05mg
Phosphorus, P 7.0mg
Zinc, Zn 0.07mg
Manganese, Mn 0.01mg
Thiamin 0.04mg
Riboflavin 0.02mg
Niacin 0.2mg
Pantothenic acid 0.28mg
Folate, total 9.0ug
Calories 32.0kcal
Water 90.76g
Tryptophan 0.01g
Threonine 0.01g
Isoleucine 0.01g
Leucine 0.01g
Lysine 0.02g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.04g
Tyrosine 0.01g
Valine 0.01g
Arginine 0.07g
Histidine 0.01g
Alanine 0.02g
Aspartic acid 0.11g
Glutamic acid 0.16g
Glycine 0.01g
Proline 0.05g
Serine 0.02g
Fatty acids, total saturated 0.01g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.02g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Ugli Fruit' was not found in FoodData Central, so nutritional data for 'Grapefruit, raw, white, Florida' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Ugli Fruit on a Keto Diet

Maintaining ketosis is a cornerstone for anyone following a ketogenic diet. As we've discussed, the relatively high carbs in Ugli Fruit pose a challenge to maintaining this state of ketosis. Consuming it may cause your body to revert to burning glucose for energy instead of fats, thus interrupting the desired metabolic state that the ketogenic diet aims for.

While it may not be suited for the ketogenic lifestyle due to its carb content, it's worth noting that Ugli Fruit carries a host of other health benefits. This fruit is rich in vitamin C, a powerful antioxidant that can help boost your immune system, and it also contains fiber, which aids in digestion and promotes feelings of fullness. It's also a source of other essential nutrients like potassium and calcium, which are vital for various bodily functions.

However, the challenge lies in balancing the intake of Ugli Fruit so that you're able to enjoy its health benefits without disrupting your state of ketosis. If you're strictly following a ketogenic diet, this can be a delicate balance to maintain given the fruit's high net carb content.

Avoiding Ugli Fruit in Your Keto Meal Plan

When following a ketogenic diet, it's essential to be vigilant about the type of foods you incorporate into your meal plan. Given Ugli Fruit's high net carb content, it's one of the foods you may want to sidestep. But how do you avoid Ugli Fruit in your keto meal plan, especially if it's a fruit you enjoy? Here are some practical tips to navigate this:

  1. Know Your Foods: The first step towards successfully avoiding Ugli Fruit is knowing where it might show up. While Ugli Fruit isn't as commonly used in dishes as, say, apple or banana, it can still find its way into some salads, desserts, and fruit platters. Being aware of this can help you make informed decisions when dining out or grocery shopping.
  2. Read Labels Carefully: Many processed foods contain hidden carbs in the form of fruit concentrates or purees. Always read the ingredient list carefully to ensure Ugli Fruit or its juice isn't part of the product.
  3. Plan Your Meals: Planning your meals in advance can go a long way in helping you stay on track with your keto diet. By organizing your meals for the week, you can ensure that you're steering clear of Ugli Fruit and other high-carb foods.
  4. Overcome Cravings: If you're particularly fond of Ugli Fruit, avoiding it can initially be a challenge. Try finding low-carb fruits that can fill the void. Berries, such as strawberries, raspberries, and blackberries, can be great options. They are lower in net carbs and can often satisfy your craving for something sweet.

Keto-Compatible Alternatives for Ugli Fruit

Though Ugli Fruit may not fit well into a ketogenic diet due to its high net carb content, there are several other fruits that can be enjoyed on a keto lifestyle. Below are a few alternatives that are lower in net carbs and can be integrated into your keto meal plan:

  1. Berries: Berries are a great alternative to Ugli Fruit on a keto diet. They are lower in net carbs and packed with antioxidants. For example, raspberries and blackberries contain approximately 5g and 4g of net carbs per 100g, respectively. They can be used in smoothies, keto-friendly desserts, or eaten on their own as a refreshing snack.
  2. Avocado: Although not traditionally thought of as a fruit, avocados are low in net carbs and high in heart-healthy fats. They contain about 2g of net carbs per 100g. Avocados can be used in a variety of dishes, like salads and main meals, or even made into a keto-friendly guacamole.
  3. Coconut: Fresh coconut meat is another keto-friendly fruit, with about 6g of net carbs per 100g. It also provides a good amount of dietary fiber and fats. It can be used in cooking, baking, or in smoothies to add a tropical twist.

Comparatively, all these alternatives have significantly lower net carb content than Ugli Fruit, which has approximately 8.19g of net carbs per 100g. This makes them more suitable for a keto lifestyle.

Concluding Thoughts on Ugli Fruit and Keto

In our exploration of Ugli Fruit and its role in a ketogenic diet, we've discovered several key insights. Ugli Fruit, despite its health benefits like being rich in Vitamin C, fiber and other essential nutrients, proves to be challenging to incorporate into a strict ketogenic diet due to its high net carb content. This can potentially disrupt the state of ketosis, which is crucial in a keto diet.

While Ugli Fruit may be appealing and beneficial in a non-keto diet, it may not be the best fit for those strictly adhering to a ketogenic lifestyle. This doesn't mean that you must completely forego the pleasure of eating fruit. As we've discussed, there are keto-friendly alternatives such as berries, avocados, and coconut that can still allow you to enjoy the freshness and nutrients of fruit without compromising your keto diet.

Importantly, understanding the nutritional profile of your food and planning your meals accordingly is fundamental to adhering to a ketogenic diet. Technology can be your ally in this regard, with various mobile apps and online platforms available to aid in tracking your macro intake.

One unique perspective to consider is the role of individuality in a diet. While we provide a general guideline here, it's important to remember that everyone's body responds differently to diets. So, even within the framework of a keto diet, there might be room for some amount of personal tweaking and experimentation, under professional guidance, of course.

Explore our Is It Keto Knowledge Hub.

Is Pompia Keto-Friendly
Is Sudachi Fruit Keto-Friendly
Is Taiwan Tangerine Keto-Friendly
Is Calamansi Keto-Friendly
Are Citruses 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

Ugli Fruit has approximately 8.19g of net carbs per 100g, which is quite high for a ketogenic diet where daily carbohydrate intake is usually limited to under 20g.

Ugli Fruit is unique and does not have any variants. However, there are other low-carb fruits such as berries, avocados, and coconuts that can be consumed on a ketogenic diet.