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Is Peluntan Keto-Friendly?

Peluntan on a kitchen counter

If you've been exploring the diverse world of food and asking, "Is Peluntan Keto-Friendly?", you've landed in the right place.

This article delves deep into the relationship between Peluntan and the ketogenic diet, a popular low-carb, high-fat diet aimed at inducing a metabolic state known as ketosis.

As we navigate through the nutritional profile of Peluntan, its carbohydrate content, health implications, and possible alternatives, you'll discover that this tropical fruit, despite its many health benefits, isn't the most compatible choice for a ketogenic lifestyle.

Let's embark on this nutritional journey, evaluating whether Peluntan fits into a keto diet and how to balance your food choices for a healthier lifestyle.


  • Peluntan is not keto-friendly due to its high net carb content.
  • While nutritious, Peluntan's high carb content can disrupt the state of ketosis, crucial for a keto diet.
  • Explore keto-compatible alternatives to Peluntan in this article.

Is Peluntan Keto-Friendly?

If we cut to the chase, the straightforward answer to your question – 'Are Peluntan Keto?' – is no. It's not that Peluntan is an unhealthy fruit or doesn't offer nutritional benefits. The problem lies in its high carbohydrate content, which contradicts the principles of a ketogenic diet.

Peluntan is packed with a whopping 21.75 grams of net carbs in every 100 grams. That's a significant amount, especially considering that the ketogenic diet typically allows for only 20 to 50 grams of carbs per day. Consuming Peluntan could likely take up a substantial portion of your daily carb limit, if not exceed it.

For those who may not know, a ketogenic diet is a low-carb, high-fat diet. The goal is to get your body into a state of ketosis, where it burns fat for energy instead of carbs. This metabolic state is achieved by drastically reducing your carbohydrate intake and replacing it with fat. Hence, anything high in carbs, like Peluntan, is typically not compatible with this diet.

Can Peluntan be Incorporated into a Strict Keto Diet?

Given its high net carb content, incorporating Peluntan into a strict ketogenic diet is a challenge. Remember, a ketogenic diet aims to reduce carbohydrate intake significantly to facilitate a metabolic state of ketosis, where your body burns fat for fuel instead of carbs. Consuming a fruit like Peluntan, which houses about 21.75 grams of net carbs per 100 grams, can easily disrupt this delicate balance, potentially knocking you out of ketosis.

Let's put this into perspective. If your daily carb limit on a keto diet is 20 grams, eating even half a portion of Peluntan would likely exceed that limit. This makes it quite clear that Peluntan doesn't quite fit the bill for a strict keto diet.

That said, it's critical to monitor your carb intake closely if you're following a ketogenic diet. A variety of apps and online tools can help you track your daily intake of carbs, fats, and proteins. These tools can prove invaluable in managing your keto diet effectively. By logging what you eat, you can ensure you stay within your carb limit and maintain the state of ketosis.

Remember, the aim is not to demonize Peluntan or discourage its consumption. Instead, it's about understanding the impact of specific foods on your diet regimen and making informed decisions accordingly. If you're on a strict keto diet, it's best to bypass Peluntan due to its high carb content.

Delving into the Carbohydrate Content of Peluntan

To truly understand why Peluntan doesn't quite fit into a ketogenic diet, it's crucial to delve into its carbohydrate content. Each 100 grams of Peluntan contains about 21.75 grams of net carbs. You might wonder, what are 'net carbs'?

Net carbs are the total carbohydrates in a food minus its fiber content. Why do we subtract fiber? Because fiber is a type of carbohydrate that your body can't digest, it doesn't contribute to raising blood sugar levels, and therefore, it doesn't interfere with ketosis. Thus, when you hear someone on a keto diet talking about their carb intake, they're referring to net carbs.

Now, let's bring this concept to life with some real-world examples. Say you're enjoying a serving of Peluntan weighing 150 grams. This serving would contain approximately 32.63 grams of net carbs (21.75 grams of net carbs per 100 grams times 1.5). For someone following a strict keto diet, typically limiting their daily net carb intake to around 20 grams, this single serving of Peluntan would exceed their daily carb allowance.

Similarly, even a half portion of Peluntan (50 grams) would contain roughly 10.88 grams of net carbs. This is over half of the daily carb limit for a strict ketogenic diet.

Nutritional Snapshot of Peluntan

Peluntan, also known as raw Jackfruit, presents a rich and varied nutritional profile. An examination of a 100g sample reveals it to be a source of both macro and micronutrients, essential for a balanced diet.

The primary macronutrient found in Peluntan is carbohydrates, measured at 23.25g and net carbs at 21.75g per 100g. This includes dietary fiber which makes up 1.5g, crucial for digestive health. Apart from this, it offers a moderate protein content of 1.72g and minimal total fats of just 0.64g, making it a low-fat dietary option.

The micronutrients in Peluntan are equally impressive. It provides a good source of potassium (448.0mg), necessary for maintaining proper heart and muscle function. It also contains a variety of vitamins such as Vitamin C (13.7mg) which helps in boosting immunity, Vitamin A (5.0ug) crucial for eye health, and Vitamin B-6 (0.33mg) known for its role in brain development and function.

Further, the presence of trace minerals such as magnesium (29.0mg), calcium (24.0mg), and iron (0.23mg) accentuates its nutritional value. An interesting feature is the presence of different amino acids like leucine, isoleucine, and arginine, all of which are essential for various biological processes.

In Peluntan, you will also find the presence of beta-carotene (61.0ug) and lutein + zeaxanthin (157.0ug), both of which are known for their antioxidant properties. Dietary fats in Peluntan are primarily represented by total saturated (0.2g), monounsaturated (0.16g), and polyunsaturated fats (0.09g) which can contribute to maintaining a healthy lipid profile.

Nutrient NameAmount and Unit per 100g
Net Carbs 21.75g
Carbohydrate, by difference 23.25g
Fiber, total dietary 1.5g
Total fats 0.64g
Protein 1.72g
Sodium, Na 2.0mg
Potassium, K 448.0mg
Magnesium, Mg 29.0mg
Calcium, Ca 24.0mg
Vitamin A 5.0ug
Vitamin B-6 0.33mg
Vitamin C, total ascorbic acid 13.7mg
Vitamin E (alpha-tocopherol) 0.34mg
Copper, Cu 0.08mg
Iron, Fe 0.23mg
Phosphorus, P 21.0mg
Zinc, Zn 0.13mg
Beta-carotene 61.0ug
Cryptoxanthin, beta 5.0ug
Lutein + zeaxanthin 157.0ug
Manganese, Mn 0.04mg
Thiamin 0.1mg
Riboflavin 0.06mg
Niacin 0.92mg
Pantothenic acid 0.24mg
Folate, total 24.0ug
Calories 95.0kcal
Water 73.46g
Tryptophan 0.03g
Threonine 0.09g
Isoleucine 0.07g
Leucine 0.1g
Lysine 0.07g
Methionine 0.03g
Cystine 0.02g
Phenylalanine 0.05g
Tyrosine 0.1g
Valine 0.09g
Arginine 0.14g
Histidine 0.03g
Alanine 0.09g
Aspartic acid 0.17g
Glutamic acid 0.19g
Glycine 0.09g
Proline 0.02g
Serine 0.1g
Fatty acids, total saturated 0.2g
Fatty acids, total monounsaturated 0.16g
Fatty acids, total polyunsaturated 0.09g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Peluntan' was not found in FoodData Central, so nutritional data for 'Jackfruit, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Peluntan on a Keto Diet

Adopting a ketogenic diet involves careful planning and attention to the food you consume, and the inclusion of Peluntan could pose a challenge to maintaining ketosis due to its high net carb content. As we've discussed before, Peluntan contains 21.75 grams of net carbs per 100 grams. Consuming this fruit could take up the majority of or even exceed your daily carb limit, knocking you out of the state of ketosis essential for a keto diet to work effectively.

However, it's important to note that, while not suitable for a ketogenic diet, Peluntan has its own health benefits. This tropical fruit contains an array of essential vitamins and minerals that contribute to overall wellness. Its high fiber content promotes digestive health and keeps you feeling full for longer. Moreover, it's rich in antioxidants, which play a crucial role in fighting off harmful free radicals and reducing oxidative stress in our bodies.

All these nutritional qualities make Peluntan a highly nutritious fruit. However, for those strictly following a ketogenic diet, the high carb content outweighs these benefits.

Remember, a diet that suits one individual may not work for another. Nutrition is a highly personal matter, and what serves one person might not serve another. Always consult a healthcare professional before making significant changes to your diet.

Avoiding Peluntan in Your Keto Meal Plan

Avoiding Peluntan in your keto meal plan might seem like a challenge, especially if you're a fan of this tropical fruit. However, with careful planning and some smart strategies, you can keep your diet in check while still enjoying a varied and delicious meal plan.

The first step is to maintain awareness of your food choices. Always check the nutritional information of the food you're consuming. Keep an eye out for Peluntan in mixed fruit salads, dessert items, or tropical dishes where it's commonly included.

When grocery shopping, stick to the outer aisles where you'll typically find fresh produce, meats, and dairy - all keto-friendly food categories. This helps avoid the internal aisles where high-carb products like fruits, grains, and processed foods are generally located.

If you find yourself missing Peluntan, try substituting it with lower-carb fruits. Berries, such as strawberries, blackberries, and raspberries, can be a great choice as they're lower in net carbs compared to many other fruits.

Another trick is to focus on savory dishes that are high in fats and proteins. Creating satisfying meals with ingredients like meats, fish, and low-carb vegetables can help curb cravings for high-carb foods like Peluntan.

Keto-Compatible Alternatives for Peluntan

While Peluntan might not fit into the ketogenic diet due to its high net carb content, there are numerous other fruits that can be enjoyed while maintaining ketosis. Let's explore some of these keto-friendly alternatives.

First up, we have berries, which are known for their relatively low net carb content. Blueberries, strawberries, and raspberries are all excellent choices, with net carb contents of 11.6 grams, 5.5 grams, and 5.4 grams per 100 grams, respectively. These fruits can be incorporated into your keto diet in moderation, used in smoothies, as toppings for yogurt or salad, or even eaten as a standalone snack.

Next, we have avocados, which are not just low in net carbs (1.8 grams per 100 grams) but also high in healthy fats, making them an excellent choice for a ketogenic diet. You can use avocados in salads, prepare guacamole, or just have them as is.

Another keto-friendly fruit is the coconut, with 6.23 grams of net carbs per 100 grams. It's versatile and can be used in various forms like coconut milk, coconut cream, or shredded coconut in your keto recipes.

In comparison with these alternatives, the 21.75 grams of net carbs present in every 100 grams of Peluntan makes it less suitable for a ketogenic diet. While Peluntan does have its nutritional benefits, these other fruits offer similar advantages with a much lower carb impact.

Concluding Thoughts on Peluntan and Keto

Navigating the world of dieting, especially a highly specific one like the ketogenic diet, can be a complex process. The challenge becomes even more intricate when trying to incorporate foods like Peluntan.

Given its high net carb content of 21.75 grams per 100 grams, Peluntan certainly poses a difficulty for those adhering to a strict ketogenic diet. Consuming this fruit can disrupt the metabolic state of ketosis, which is crucial for the success of a keto diet.

However, it must be understood that every food, including Peluntan, has its unique nutritional profile. While Peluntan might not be an ideal choice for a keto diet, it is a nutritious fruit with numerous health benefits, including high fiber content and the presence of antioxidants.

That said, the wonderful thing about nutrition is the extensive variety it offers. There are numerous other fruits – like berries, avocados, and coconuts – which are lower in net carbs and can be enjoyed on a ketogenic diet. Exploring these alternatives while keeping an eye on your carb intake can help you maintain a sustainable and enjoyable keto diet.

In the end, the decision of what to incorporate into your diet comes down to individual preferences and dietary goals. While Peluntan might not be the best fit for a keto diet, it could be revisited if you choose to transition to a different, less carb-restrictive eating pattern.

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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.

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Frequently Asked Questions

Peluntan contains a high net carb content of 21.75 grams per 100 grams, which can disrupt the metabolic state of ketosis, crucial for a ketogenic diet.

Variations of Peluntan would maintain a similar nutritional profile, including high net carbs, making them unsuitable for a strict keto diet. Always check the nutritional information of any fruit before consumption.