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Is Rose Hip Keto-Friendly?

Rose Hip on a kitchen counter

Navigating the world of ketogenic diet can sometimes feel like walking through a nutritional minefield, especially when it comes to understanding which foods align with your low-carb lifestyle.

One such food that might be causing you confusion is Rose Hip.

While this nutrition-packed fruit has a host of health benefits, the question remains, 'Is Rose Hip Keto-Friendly?' In this article, we will delve into the nutritional profile of Rose Hip, its impact on a ketogenic lifestyle, and potential keto-friendly alternatives.

Buckle up for a deep dive into the world of Rose Hip and keto!


  • While Rose Hip is packed with vitamins and nutrients, it's not the best fit for a ketogenic diet due to its high net carb content.
  • Consuming Rose Hip may disrupt the metabolic state of ketosis, a cornerstone of a keto lifestyle.
  • There are numerous keto-friendly alternatives to Rose Hip that can add flavor and variety to your meal plan.

Is Rose Hip Keto-Friendly?

Let's cut to the chase - is Rose Hip keto-friendly? The answer, quite simply, is no.

Now, let me explain why. The ketogenic diet, as we know, is very particular about the macro-nutrient composition of the foods you consume. To achieve the state of ketosis - where your body switches from burning carbs to burning fats for fuel - you must significantly limit your carbohydrate intake.

The general rule of thumb for keto folks is to consume foods that are low in carbs - typically under 10g per 100g. Unfortunately, Rose Hip doesn't make the cut. A 100g serving of Rose Hip contains approximately 14.12g of net carbs, which is notably higher than the keto guideline.

This high carb content makes Rose Hip incompatible with the ketogenic diet. Consuming it could potentially knock your body out of the state of ketosis, hindering the very essence of what the keto diet aims to achieve.

It's not that Rose Hip doesn't have its benefits. In fact, it's quite the contrary. However, when it comes to its place within a strict ketogenic diet, the carb content is the deciding factor. And in this case, it's a bit too high to earn the 'keto-friendly' label. So, for those committed to maintaining a state of ketosis, it's advisable to steer clear of Rose Hip.

Can Rose Hip be Incorporated into a Strict Keto Diet?

Given the nature of a strict ketogenic diet, incorporating Rose Hip might not be the best idea. Why, you ask? It all circles back to the intrinsic need for low-carb foods in a ketogenic plan.

A ketogenic diet is quite distinct in its requirements. The goal is to maintain a state of ketosis, where your body leans on fats for fuel instead of carbs. This metabolic switch is achieved by keeping your carbohydrate intake on the low side, usually below 10g per 100g of food. Now, when we look at Rose Hip, it contains about 14.12g of net carbs per 100g. As you can see, this is significantly higher than the carb limit set for a strict ketogenic diet.

Incorporating Rose Hip into your keto meal plan could disrupt this careful balance and potentially knock your body out of ketosis. But that's not to say you can't enjoy a varied and colorful diet whilst adhering to your keto lifestyle. There are plenty of other fruits and vegetables that are low in carbs and can be readily included in your keto meal plans.

Now, if you're wondering how you can ensure your carb intake stays within the keto limits, there are a few handy tools and methods you can adopt. Consider using a food diary or a diet tracking app, which can help you stay on top of your daily carb intake. By logging everything you eat, you can easily identify foods that might tip you over your daily carb limit, like Rose Hip, and swap them out for more keto-friendly options.

Delving into the Carbohydrate Content of Rose Hip

To truly understand why Rose Hip isn't suitable for a strict ketogenic diet, we need to delve into its carbohydrate content. When we look at the numbers, a 100g serving of Rose Hip contains approximately 14.12g of net carbs. But what exactly does this mean?

In the realm of ketogenic diets, the term 'net carbs' is often used. Net carbs refer to the total amount of carbohydrates in a food minus the fiber content. This is because dietary fiber is a type of carbohydrate that your body can't digest, hence it doesn't contribute to raising your blood sugar levels like other carbs do. For individuals on a keto diet, tracking net carbs is crucial as it directly impacts the state of ketosis, the metabolic state the diet aims to achieve.

Now, let's put this into perspective. Suppose you decided to snack on a cup of whole, deseeded Rose Hips, which weighs around 127g. This serving would provide nearly 18g of net carbs. This single snack could potentially use up almost all of your daily carb allowance if you're aiming for 20g of net carbs a day, a common target for a strict keto diet.

It's important to note that smaller servings would, of course, contain proportionately fewer carbs. However, even these could add up quickly if you're not keeping a close eye on your overall daily intake.

Nutritional Snapshot of Rose Hip

Rose Hip, a fruit native to wild Northern Plains, presents a rich nutritional profile, with a multitude of both macro and micronutrients. For every 100g sample, it contains 14.12g of net carbs and a total dietary fiber of 24.1g, making it a robust source of carbohydrates. Its protein content is moderate at 1.6g, while its total fat is relatively low at 0.34g.

When it comes to its micronutrient content, Rose Hip shines for its high Vitamin C concentration, offering an impressive 426.0mg per 100g, which is notably beneficial for immune system support. It also contains Vitamin A, supporting eye health, and an array of B-vitamins like B-6, Thiamin, Riboflavin, and Niacin, contributing to overall metabolic health.

The fruit is also a carrier of essential minerals. It is a good source of potassium (429.0mg), magnesium (69.0mg), and calcium (169.0mg), each contributing to heart, bone, and muscle health respectively. Trace elements like Iron, Zinc, Copper, and Manganese are present too, playing a role in various bodily functions.

Moreover, Rose Hip contains notable amounts of Beta-carotene, Lycopene, Lutein, and Zeaxanthin, potent antioxidants known for their ability to combat cellular damage.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.12g
Carbohydrate, by difference 38.22g
Fiber, total dietary 24.1g
Total fats 0.34g
Protein 1.6g
Sodium, Na 4.0mg
Potassium, K 429.0mg
Magnesium, Mg 69.0mg
Calcium, Ca 169.0mg
Vitamin A 217.0ug
Vitamin B-6 0.08mg
Vitamin C, total ascorbic acid 426.0mg
Vitamin E (alpha-tocopherol) 5.84mg
Vitamin K1 25.9ug
Copper, Cu 0.11mg
Iron, Fe 1.06mg
Phosphorus, P 61.0mg
Zinc, Zn 0.25mg
Beta-carotene 2350.0ug
Cryptoxanthin, beta 483.0ug
Lycopene 6800.0ug
Lutein + zeaxanthin 2001.0ug
Betaine 2.9mg
Manganese, Mn 1.02mg
Thiamin 0.02mg
Riboflavin 0.17mg
Niacin 1.3mg
Pantothenic acid 0.8mg
Folate, total 3.0ug
Choline, total 12.0mg
Calories 162.0kcal
Water 58.66g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Rose Hip' was not found in FoodData Central, so nutritional data for 'Rose Hips, wild (Northern Plains Indians)' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Rose Hip on a Keto Diet

Navigating the ketogenic diet can be a challenge, especially when trying to understand the potential impacts specific foods, like Rose Hip, could have on your keto journey. When it comes to maintaining the state of ketosis, Rose Hip could be a bit of a stumbling block due to its high net carb content.

The fundamental principle of a ketogenic diet is restricting carb intake to encourage the body to burn fat for energy instead of carbohydrates. Consuming a food like Rose Hip, which contains 14.12g of net carbs per 100g, could potentially knock your body out of this delicate state of ketosis.

But while Rose Hip might be off the menu for strict keto dieters, it's worth noting that this fruit does have a host of other health-promoting qualities. It's packed with a range of nutrients like vitamin C, vitamin E, vitamin K, calcium, and magnesium. Its high vitamin C content, in particular, is noteworthy. Vitamin C is a powerful antioxidant that plays a vital role in boosting immunity and promoting skin health.

Moreover, it has a good amount of dietary fiber, which is beneficial for digestive health. However, these health benefits are generally overshadowed by Rose Hip's high net carb content when considering it within the framework of a ketogenic diet.

Avoiding Rose Hip in Your Keto Meal Plan

When you're committed to a ketogenic lifestyle, making smart food choices is crucial, and sometimes, that means avoiding certain foods like Rose Hip. But how can you sidestep this fruit and still maintain a varied and flavorful diet? Don't worry, we've got some practical tips for you!

Firstly, it's essential to familiarize yourself with the foods that could potentially hide Rose Hip. It's often found in herbal teas, jams and jellies, syrups, pies, and even some wines. By knowing where Rose Hip could lurk, you can make mindful choices when shopping or dining out.

If you're used to including Rose Hip in your meal plans and find yourself missing it, try to identify what exactly you're craving. Is it the tart flavor? The texture? Once you've pin-pointed what you're missing, you can find low-carb alternatives to satisfy that craving. For instance, if it's the tartness you miss, consider incorporating other low-carb fruits like raspberries or cranberries into your diet.

Moreover, always be vigilant when reading food labels. Manufacturers often include various types of fruits in packaged foods, and Rose Hip could be one of them. Check the ingredient list to ensure no hidden Rose Hip is sabotaging your keto diet.

Lastly, remember the importance of balance and variety in your diet. The ketogenic diet offers a lot of flexibility when it comes to including a wide range of vegetables, lean proteins, and healthy fats. There's no need to feel restricted or deprived when you have so many other keto-friendly foods to enjoy!

Keto-Compatible Alternatives for Rose Hip

While Rose Hip might not be the best fit for a ketogenic diet, there are a plethora of other fruits and vegetables that are keto-compatible and can serve as effective alternatives. Let's explore a few options along with their potential uses in keto-friendly recipes.

Firstly, consider berries such as strawberries, blackberries, raspberries, and blueberries. These fruits are relatively low in carbs, making them a better fit for a ketogenic diet. For instance, a 100g serving of strawberries contains approximately 5.5g of net carbs, which is considerably lower than the 14.12g found in the same serving of Rose Hip. Plus, berries are versatile and can be used in a variety of ways, such as in smoothies, as toppings for keto pancakes, or simply as a fresh snack.

Next up, avocados could be another excellent alternative. This fruit is not only rich in healthy fats but also has a low net carb content. A medium-sized avocado has about 3g of net carbs. Its creamy texture and mild flavor make it a great addition to salads, and it can also serve as the base for a delicious keto-friendly guacamole.

Lastly, zucchini is a versatile vegetable that can be a great stand-in for Rose Hip in certain dishes. At approximately 2.11g of net carbs per 100g serving, it's a fantastic low-carb option. You can use it to make zoodles (zucchini noodles) as a low-carb alternative to traditional pasta, incorporate it into a stir-fry, or even use it in baking as a moisture-adding ingredient.

Concluding Thoughts on Rose Hip and Keto

Bringing our in-depth exploration of Rose Hip in the context of a ketogenic diet to a close, there's clearly a lot to unpack. The key takeaway is that while Rose Hip is a nutrient-rich fruit with a host of health benefits, its high net carb content makes it a less-than-ideal choice for those following a strict ketogenic diet.

However, this doesn't diminish the value of Rose Hip as a nutritious food option. Its high content of vitamin C, other vitamins, and minerals all contribute to overall health. But for those committed to a ketogenic lifestyle, the high net carb content could disrupt the metabolic state of ketosis, the very foundation of a keto diet.

Fortunately, there's a world of tasty, nutritious, and keto-friendly alternatives out there. Berries like strawberries and raspberries, avocados, and vegetables like zucchini can all bring flavor, variety, and nutritional benefits to your keto meal plan while maintaining the low-carb characteristic of the diet.

As a unique idea, consider exploring the world of keto-friendly herbs and spices. Not only are they virtually carb-free, but they can also add a burst of flavor and offer additional health benefits. Whether you're spicing up a stir-fry or adding flavor to a keto-friendly dessert, herbs like cinnamon, turmeric, and spices like cayenne pepper can elevate your dishes to a new level.

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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

Rose Hip, despite its nutritional benefits, is high in net carbs. Consuming it may disrupt the state of ketosis, a key aspect of a ketogenic lifestyle.

Yes, all varieties of Rose Hip, including wild and cultivated types, are high in carbohydrates. While the exact amount can vary slightly, it's still enough to disrupt ketosis.