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Is Entawak Fruit Keto-Friendly?

Entawak Fruit on a kitchen counter

Is Entawak Fruit Keto-Friendly? This question may seem straight-forward to an experienced dieter, yet, ambiguous to those who are new to the realms of ketogenic dieting.

This compelling query fuels an in-depth exploration that traverses through the nutritional profile of the exotic Entawak fruit, ultimately concluding how it fares when pitted against the rigors of a standard ketogenic dietary guideline.

Delectable in its unique mix of flavors, the Entawak Fruit stands as a tempting delight.

However, its suitability for a low-carb, high-fat ketogenic diet becomes the focal discussion point of this comprehensive evaluation.

Providing an analytical view on its carbohydrate content, investigating its health implications within a keto-based diet, and suggesting practical steps to bypass its consumption forms the heart of the narrative.

Later, we also delve into keto-compatible alternatives and finally round off with insightful concluding thoughts.


  • Entawak Fruit is not keto-friendly due to its high carbohydrate content, which may disrupt the maintenance of ketosis.
  • Though rich in vitamins and minerals, the high-carb nature of Entawak Fruit may pose challenges in a strict ketogenic diet.
  • Keep scrolling to explore why managing ketosis might be tricky with Entawak Fruit, and what alternatives you can consider for your keto meal plan.

Is Entawak Fruit Keto-Friendly?

So, we've built the suspense, we've introduced the topic, and now, let's ask that all-important question: Is Entawak fruit keto-friendly? The straightforward answer—no, Entawak fruit isn’t keto-friendly.

Breaking down the nutritional content of Entawak fruit, I can confirm that it holds a significant amount of carbohydrates, more specifically, 22.22g per 100g. It is full of natural sugars, which inherently boosts its carbohydrate content and thus renders it unsuitable for a ketogenic diet.

Why?, you ask. Keto diets, fundamentally, focus on low-carb intake. The objective is to drive your body into the state of ketosis where it uses fats, not carbohydrates, as its primary source of energy. In a typical ketogenic dietary allowance, keeping net carbs between 20-50g is the suggested limit. Now, considering that 100g of Entawak fruit alone effectively fulfills about half of this daily limit, it's evident why this delectable fruit can crowd out other essential low-carb components of a balanced ketogenic meal plan.

Can Entawak Fruit be Incorporated into a Strict Keto Diet?

Understanding the limitations of certain foods within a keto regime is a crucial aspect of diligently maintaining your diet plan. So, can Entawak Fruit be incorporated into a strict keto diet? Unfortunately, the odds are not in favor.

The heart of the keto diet is to keep your net carbs minimal to maintain the state of ketosis, where the body turns to fats for energy instead of carbohydrates. With 22.22g of net carbs for every 100g serving, integrating Entawak Fruit into a keto-friendly meal plan can indeed present formidable obstacles. Diving deep into the ketogenic diet, the daily limit of carbohydrates exists in the range of about 20-50g. Just a single serving of Entawak fruit could bring you close to exhausting this quota, providing little to no room for other nutritious, versatile, and keto-friendly food items in your day.

As with navigating any dietary pattern, monitoring and tracking your carbohydrate intake becomes indispensable in a strict ketogenic diet. Numerous online platforms, mobile apps, and even dietitians can help you calculate and keep track of your daily net carb intake, thus allowing you to maintain the fine balance your keto regimen demands. It simplifies the dietary arithmetic and empowers you to make wise, knowledgeable choices.

Now, even though Entawak Fruit doesn't fit neatly in the carb budget of a strict keto diet, don't let this dishearten you. Remember, every fruit is an array of nutrients with their unique tastes and benefits. And the key to navigating the world of dieting lies not in absolute eschewing but in understanding, moderating, and enriching your diet with mindful choices. So let this finding about Entawak fruit expand, not limit, your choices and path to healthful eating.

Delving into the Carbohydrate Content of Entawak Fruit

Let's put the captivating Entawak Fruit under the microscope and delve deeper into its carbohydrate content to understand its place in a ketogenic diet.

Newcomers to dieting might find the term 'net carbs' a bit confusing. In simple terms, net carbs equal total carbohydrates, minus fiber intake. Since most fibers are not digestible, they don't spike blood sugar levels and can't interfere with your body's ability to enter ketosis, which is vital for anyone following a ketogenic diet.

Returning to the nutritional profile of the Entawak fruit, we find that every 100g of this fruit delivers quite a hefty net carbohydrate content of 22.22g. Let's put this into perspective with some real-life examples. If you were to incorporate 50g of the Entawak Fruit into your meal, that would come up to around 11.11g of net carbs. Break it down even further, enjoying just the small amount of 10g of the fruit would already provide about 2.22g of net carbs.

When you consider that a typical ketogenic diet recommends a daily net carb intake of around 20-50g, it becomes apparent why the Entawak Fruit's high carbohydrate content can make it challenging to fit within a strict ketogenic meal plan. Just a small serving of the fruit can consume a significant percentage of your total daily allowance of net carbs, leaving less room for other ingredients and consequently reducing the variety and balance of your keto diet.

Nutritional Snapshot of Entawak Fruit

A delectable tropical delight, Entawak Fruit, also known as Breadfruit when raw, is a nutrition powerhouse. Let's take a closer look at its extensive profile for a 100g sample.

The first highlight is its Net Carbs content, standing at 22.22g. This informs us that Entawak tends to pack a considerable Carbohydrate punch, having a total of 27.12g, including fiber. Highlighting dietary fiber, the content of 4.9g is quite commendable and is essential for gut health.

For those looking at their fat intake, you'd be amused to learn that Entawak contains minute amounts of total fats, amounting to 0.23g. It offers a balance of saturated, monounsaturated, and polyunsaturated fatty acids. Protein content of a modest 1.07g helps make Entawak a balanced choice.

Adding to its nutritional merit are traces of Sodium and higher volumes of Potassium, with 2.0mg and 490.0mg respectively. This fruit thus potentially supports fluid balance in the body. Other essential minerals found are Magnesium, Calcium, Phosphorus, Iron, Zinc, and Manganese, each playing a role in overall wellbeing.

Lovely news for Vitamin enthusiasts, as Entawak comes enriched with a variety of vitamins including Vitamin B-6, Vitamin C, Vitamin E, and Thiamin. The presence of Lutein + zeaxanthin, though in minor quantities, are indispensable for eye health. Also noteworthy is the Folate content, supporting cell and tissue growth.

Calorie-conscious? A 100g serving of Entawak contains about 103.0 Kcal. The water content is 70.65g, potentially making it a hydrating choice.

Lastly, focusing on amino acids, we come across traces of Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, and Valine in the Entawak fruit. These are critical for protein synthesis in the body.

Nutrient NameAmount and Unit per 100g
Net Carbs 22.22g
Carbohydrate, by difference 27.12g
Fiber, total dietary 4.9g
Total fats 0.23g
Protein 1.07g
Sodium, Na 2.0mg
Potassium, K 490.0mg
Magnesium, Mg 25.0mg
Calcium, Ca 17.0mg
Vitamin B-6 0.1mg
Vitamin C, total ascorbic acid 29.0mg
Vitamin E (alpha-tocopherol) 0.1mg
Vitamin K1 0.5ug
Copper, Cu 0.08mg
Iron, Fe 0.54mg
Phosphorus, P 30.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.12mg
Lutein + zeaxanthin 22.0ug
Manganese, Mn 0.06mg
Thiamin 0.11mg
Riboflavin 0.03mg
Niacin 0.9mg
Pantothenic acid 0.46mg
Folate, total 14.0ug
Choline, total 9.8mg
Calories 103.0kcal
Water 70.65g
Threonine 0.05g
Isoleucine 0.06g
Leucine 0.06g
Lysine 0.04g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.03g
Tyrosine 0.02g
Valine 0.05g
Fatty acids, total saturated 0.05g
Fatty acids, total monounsaturated 0.03g
Fatty acids, total polyunsaturated 0.07g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Entawak Fruit' was not found in FoodData Central, so nutritional data for 'Breadfruit, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Entawak Fruit on a Keto Diet

When following a ketogenic diet, the goal is to get your body into a state of ketosis – where the body uses fats for energy instead of carbohydrates. The presence of high carbohydrate foods, such as Entawak Fruit, can disrupt this delicate equilibrium and pull you out of ketosis.

With every 100g serving of Entawak fruit carrying 22.22g of net carbs, the room left for other foods rich in nutrients and low in carbohydrates within your daily carb limit gets significantly reduced, potentially hindering your body's ability to maintain ketosis. The challenge in consistently including Entawak fruit in a ketogenic diet is finding the fine balance of enjoying the fruit while staying within your macronutrient goals without disrupting the desired state of ketosis.

But let not this deter us from acknowledging the other health benefits that the Entawak fruit brings to the table. Bursting with a unique mix of flavors, this fruit is also teeming with essential minerals and vitamins that contribute to overall wellness. While not in keeping with conventional keto guidelines, it’s vital to remember that the definition of eating healthier is not just confined to following a keto diet or achieving ketosis.

The Entawak fruit, although unsuitable for a keto-diet due to its high carbohydrate content, still carries its own set of health benefits. For instance, it's rich in Vitamin C, offering antioxidant properties, and contributes to skin health and immune function, among other benefits.

Finding a balance with what you eat and ensuring that you're providing your body with a range of nutrients is crucial. Sometimes, that balance might mean enjoying a small portion of Entawak fruit outside of your strict keto regimen. Consequently, the knowledge of its high carb count should let you indulge smartly rather than abstain totally, and enrich your overarching approach to healthful eating!

Avoiding Entawak Fruit in Your Keto Meal Plan

The beauty of being a culinary expert specializing in keto dietary planning lies in understanding how to adjust favorite eats and ensure they still adhere to personal nutritional guidelines. Now, what if your favorite food is the fruit that stands in the way of your ketogenic goals, like the high-carb Entawak? Let's explore some practical tips on how to minimize the impact of such disruptions while still satisfying your palate.

A fundamental rule of the keto diet is to keep a keen eye on foods that contain high net carbohydrates. Entawak Fruit, with its 22.22g of carbs per 100g serving, could sabotage your carefully curated, low-carb lifestyle. Be vigilant when dining out or trying new cuisines, as this exotic fruit may occasionally sneak into your salads, cocktails, desserts, or tropical-themed dishes.

However, the desire for this mouthwatering fruit doesn't mean you need to kick your keto lifestyle to the curb. Here are some strategies:

  1. Be Conscious: If the craving hits, enjoy a small portion of Entawak fruit without overindulging. Remember that portion control is key in maintaining ketosis.
  2. Substitute: Find low-carb fruits that can offer you similar textures and flavor profiles. The right substitutes can help meet your craving without pushing you out of ketosis, with berries like strawberries or raspberries being an excellent choice.
  3. Mindfulness is key: Training your brain to only desire the fruit occasionally and not developing an unhealthy obsession or craving is beneficial, no matter what goals you might have in mind.

Bidding farewell to your favorite fruit might be a bit heart-wrenching, yet remember that it opens up doors to explore other delightful tastes. Avoiding high-carb foods doesn't mean you're limiting yourself; instead, it signifies you're on the path to discovering new, healthier favorites. And who knows, your new favorite might be lurking just around the corner in your keto meal plan.

Keto-Compatible Alternatives for Entawak Fruit

Carving your path in the keto world involves getting inventive and finding smart swaps. So, while the high carbohydrate content of Entawak Fruit makes it less ideal for a ketogenic diet, there's no need to worry. You're not short on options for finding fantastic keto-compatible alternatives.

First on the list would be berries—a time-honored delight of the fruit world, celebrated for their rich flavor profile and nutritional benefits. Raspberries, strawberries, and blackberries overtake Entawak fruit as they have lower net carbohydrate content, essential for maintaining ketosis. For instance, strawberries hold only about 7.68 grams of net carbs per 100g serving, significantly lower than that found in the same amount of Entawak fruit.

Berries are not just for snacking, either. Infuse them in your salad for a tangy twist, or blend them in your protein shake post-workout. They're pretty versatile, and their natural sweetness can make you forget all about that sweetness of Entawak fruit you're missing.

Next on the list are avocados—a darling in the keto domain for a reason. Their creamy texture could make you forget all about Entawak, and best of all, avocados contain as low as 1.8 grams of net carbohydrates per 100g serving. Imagine substituting a slice of Entawak with avocado in your morning toast, or even creating an avocado-based smoothie.

Thirdly comes the zestful lemon. Clocking in at just 5.41 grams of net carbs per 100g, lemons bring freshness to virtually any culinary concoction. Lemon-infused water can quench your thirst, or a squeeze of lemon on your grilled meats can heighten those flavours indefinitely.

To reiterate, successfully navigating a keto diet isn’t solely about finding compliance in every food item; it also encourages exploring other nutritious and delicious foods. By swapping out the high-carb Entawak fruit for lower-carb alternatives like berries, avocados, or lemons, you can maintain your ketosis while continuing to enjoy diverse flavors in your diet. And with these ideas in hand, it's time now to create your keto-friendly menu without the Entawak fruit!

Concluding Thoughts on Entawak Fruit and Keto

Our exploration into the compatibility of Entawak Fruit with the ketogenic diet has been both enlightening and instructive. Key insights uncovered during our journey unveil the high net carbohydrate content of this exotic fruit, which renders it less suitable for the dietary constraints of a standard ketogenic diet.

Though the Entawak fruit, carrying a hefty 22.22g of net carbs per 100g, might not align with traditional low-carb ketogenic guidelines, it certainly does present a wealth of nutritional attributes in its own right. Rich in vitamin C and other essential minerals, the consumption of this fruit, outside of a strict ketogenic context, can definitely provide healthful advantages and create a delightful palate experience.

Steering clear of Entawak fruit doesn’t signify being boxed into limitations. Instead, it's an invitation to test the waters with alternative, low-carb fruits to find new favorites, from the tangy sensation of berries to the luscious allure of avocados. Finding the perfect replacement that satisfies your palate while maintaining your state of ketosis can be exciting and absolutely achievable.

As one final nugget of wisdom, and a new idea to ponder over, remember that diets are not 'one-size-fits-all'. The path to wellbeing looks different for everyone. Perhaps a modified version of the ketogenic diet—one that allows for a slightly higher carb intake, could be an ideal middle ground if you find it impossible to part ways with the Entawak fruit entirely.

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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

Entawak fruit carries a high net carbohydrate content of 22.22 grams per 100g servings, which is beyond the normal range recommended for optimal ketosis.

Yes, there are several low-carb alternatives to the Entawak fruit. Berries such as raspberries or strawberries, avocados, and lemons are great substitutes that can provide similar textures and flavors without jeopardizing your keto diet.