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Is Allegheny Plum Keto-Friendly?

Allegheny Plum on a kitchen counter

The ketogenic, or keto, diet is a dietary plan that emphasizes low-carb, high-fat foods.

However, not all foods fit this profile.

Take, for instance, the Allegheny Plum.

It's a delicious and nutrient-dense fruit, but is it keto-friendly? Unfortunately, its high net carb content doesn't quite make the cut for a strict keto diet.

In the following guide, we dig deep into the relationship between the Allegheny Plum and the keto diet, explore the implications of its consumption, and even offer some keto-compatible alternatives.

So, if you're on a keto journey and wondering if you can include Allegheny Plums in your meal plan, read on for some important insights.


  • Unfortunately, Allegheny Plums, despite their health benefits, are not keto-friendly due to their high net carb content.
  • The high carb content of Allegheny Plums could potentially disrupt the state of ketosis, a cornerstone of the ketogenic diet.
  • We discuss some keto-compatible alternatives to Allegheny Plums further on, so keep reading.

Is Allegheny Plum Keto-Friendly?

Let's dive into the heart of the matter: Is the Allegheny Plum keto-friendly? In short, no, it's not. This verdict might be surprising, especially since fruits are generally thought of as healthy. But when it comes to the keto diet, it's not just about health, it's about the macronutrient profile.

The Allegheny Plum, like most fruits, has a number of health benefits. It packs a punch when it comes to vitamins, minerals, and antioxidants. However, the issue lies in the carbohydrate content. To be precise, a 100g serving of Allegheny Plum contains approximately 10.02g of net carbs.

But what does this mean in the context of a ketogenic diet?

For those unfamiliar with the ketogenic diet, it's a low-carb, high-fat, and moderate-protein diet. This diet encourages your body to utilize fats as its primary energy source rather than carbohydrates. To enter this metabolic state, known as ketosis, your body requires a notably low level of carbohydrate intake, typically between 20 to 50 grams of net carbs per day.

Given that the Allegheny Plum contains 10.02g of net carbs per 100g, you can see how quickly your carbohydrate allowance could be utilized with just a handful of this fruit. Consuming Allegheny Plums in any significant quantity could potentially prevent your body from entering or maintaining ketosis, which is the core principle of the ketogenic diet.

Can Allegheny Plum be Incorporated into a Strict Keto Diet?

When it comes to a strict keto diet, the quick answer to whether the Allegheny Plum can be incorporated is: no, not really. Given its net carb content of 10.02g per 100g, incorporating this fruit into a strict keto diet could be detrimental to maintaining ketosis.

The linchpin of the keto diet is your body's ability to enter and stay in ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. To achieve this state, you need to significantly reduce your carbohydrate intake. As we've mentioned earlier, this typically means consuming between 20 to 50 grams of net carbs per day. So, even a moderate serving of Allegheny Plums would consume a large portion of this allotment.

We understand the allure of these plums; they are indeed a flavorful and nutritious fruit. But in the world of strict keto, they are a luxury that can potentially throw your body out of the cherished state of ketosis.

So, how can you navigate this? One essential tool for anyone on a strict keto diet is a reliable method to track your carb intake. There are numerous apps and online tools available that can help you keep track of the net carbs in your meals. By carefully logging your food intake, you can avoid unknowingly consuming more carbs than your diet allows.

Moreover, it's not just about avoiding Allegheny Plums or other high-carb fruits; it's about conscious eating and making informed food choices. This way, you ensure that your body remains in ketosis and you reap the full benefits of the ketogenic diet.

Delving into the Carbohydrate Content of Allegheny Plum

Let's take a closer look at the carbohydrate content of the Allegheny Plum to understand why it's not keto-compatible.

A 100g serving of Allegheny Plum contains approximately 10.02g of net carbs. But what exactly does this mean? In the world of ketogenic diets, it's not just about counting carbs; it's about counting net carbs.

Net carbs are the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that the body cannot digest. Since it doesn't raise your blood sugar levels, it doesn't interfere with ketosis. Therefore, when calculating your daily carb intake on a keto diet, you can subtract the fiber from the total carbs to get your net carbs.

So, why are net carbs important for individuals on a keto diet? Your net carb intake plays a crucial role in whether or not your body can enter and maintain ketosis. If you consume too many net carbs, your body will have enough glucose (from the carbs) to use as fuel and won't need to burn fat for energy. This will prevent you from entering the metabolic state of ketosis.

Now, let’s imagine you’re considering incorporating Allegheny Plums into your diet. By consuming just 200g of Allegheny Plums (roughly equivalent to two medium-sized plums), you'd be ingesting about 20.04g of net carbs. That's potentially your entire net carb allowance for the day, depending on your individual intake goal!

Nutritional Snapshot of Allegheny Plum

The Allegheny Plum boasts a remarkably diverse nutritional profile. Each 100g serving of this fruit offers a mix of essential macronutrients and micronutrients that greatly contribute to overall health and wellness.

Beginning with the macronutrients, Allegheny Plum contains a moderate amount of net carbohydrates, approximately 10.02g. This includes 1.4g of dietary fiber, which aids in digestion, prolongs the feeling of fullness, and supports heart health. The carbohydrate content, while being a source of quick energy, is balanced by a modest amount of protein (0.7g) and a minute quantity of fats (0.28g), making Allegheny Plum a great low-fat and low-protein option in a balanced diet.

In terms of micronutrients, Allegheny Plum is especially rich in potassium, offering 157mg per 100g. Potassium plays a crucial role in maintaining electrically conductive functionality of the heart and regulating blood pressure. This fruit also provides a small quantity of magnesium (7mg), calcium (6mg), and iron (0.17mg), which are essential for bone health, muscle function, and oxygen transport, respectively.

Vitamins are not lacking in Allegheny Plum either. In particular, the fruit is a good source of Vitamin C (9.5mg) which is known for its immune-boosting properties and its role in collagen synthesis. Allegheny Plum also contains Vitamins A, B-6, E and K1, each serving specific functions ranging from promoting good vision to supporting cell function and blood clotting.

The Allegheny Plum also contains traces of essential amino acids such as leucine and lysine. These compounds are known for their role in protein synthesis and tissue repair. Additionally, the plum features minor amounts of beneficial fatty acids, both monounsaturated and polyunsaturated, which can help maintain healthy cholesterol levels.

Moreover, the fruit has an interesting array of carotenoids (beta-carotene, cryptoxanthin, beta and lutein + zeaxanthin) which are known for their antioxidant properties and their role in maintaining eye health.

Nutrient NameAmount and Unit per 100g
Net Carbs 10.02g
Carbohydrate, by difference 11.42g
Fiber, total dietary 1.4g
Total fats 0.28g
Protein 0.7g
Potassium, K 157.0mg
Magnesium, Mg 7.0mg
Calcium, Ca 6.0mg
Vitamin A 17.0ug
Vitamin B-6 0.03mg
Vitamin C, total ascorbic acid 9.5mg
Vitamin E (alpha-tocopherol) 0.26mg
Vitamin K1 6.4ug
Copper, Cu 0.06mg
Iron, Fe 0.17mg
Phosphorus, P 16.0mg
Zinc, Zn 0.1mg
Fluoride, F 2.0ug
Beta-carotene 190.0ug
Cryptoxanthin, beta 35.0ug
Lutein + zeaxanthin 73.0ug
Manganese, Mn 0.05mg
Thiamin 0.03mg
Riboflavin 0.03mg
Niacin 0.42mg
Pantothenic acid 0.14mg
Folate, total 5.0ug
Choline, total 1.9mg
Calories 46.0kcal
Water 87.23g
Tryptophan 0.01g
Threonine 0.01g
Isoleucine 0.01g
Leucine 0.02g
Lysine 0.02g
Methionine 0.01g
Cystine 0.0g
Phenylalanine 0.01g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.01g
Histidine 0.01g
Alanine 0.03g
Aspartic acid 0.35g
Glutamic acid 0.04g
Glycine 0.01g
Proline 0.03g
Serine 0.02g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.13g
Fatty acids, total polyunsaturated 0.04g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Allegheny Plum' was not found in FoodData Central, so nutritional data for 'Plum' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Allegheny Plum on a Keto Diet

If you're following a ketogenic diet, the impact of consuming Allegheny Plums can be fairly significant. As we've discussed, the high net carb content in these plums can hinder your body's ability to enter or stay in ketosis. This means that despite their tempting taste and apparent health benefits, indulging in Allegheny Plums could set you back in your keto journey.

While keto compatibility is a crucial factor for those following a ketogenic diet, it's equally important to consider the overall health implications of our food choices. It's not all bad news when it comes to Allegheny Plums. These fruits are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and wellness. They are a great source of Vitamin C, which supports immune function, and Vitamin A, which is vital for eye health. Furthermore, they are rich in dietary fiber, which aids in digestion.

The dilemma lies in balancing the nutritional benefits of Allegheny Plums with their high carb content, which is incompatible with a ketogenic diet. For those strictly adhering to keto, the high net carb content of Allegheny Plums makes them a less ideal choice. However, for those not on a strict keto diet, or those following a more relaxed low-carb diet, including Allegheny Plums in moderation could provide a nutrient boost.

Avoiding Allegheny Plum in Your Keto Meal Plan

Navigating around high-carb fruits like Allegheny Plums while on a ketogenic diet can be a test of willpower, particularly if you're a big fan of this fruit. However, armed with a few practical strategies, you can successfully side-step these dietary obstacles, and maintain your state of ketosis.

Firstly, it's key to familiarize yourself with the nutritional content of your food. This extends beyond just Allegheny Plums, to all foods you consume. Awareness of the carbohydrate content in your meals can help you avoid inadvertently consuming more carbs than your diet allows.

Secondly, understanding your cravings can be beneficial. If you find yourself craving Allegheny Plums, it may be that your body is actually craving something else that plums provide, like hydration or a particular vitamin. In such cases, finding a keto-friendly alternative that can meet this need can help curb your cravings. For instance, if it's hydration you're after, drinking plenty of water or consuming high-water, keto-friendly vegetables like cucumber or lettuce can help.

Also, be vigilant in situations where Allegheny Plums might be part of a dish or meal. For example, they might be used in salads, sauces, or desserts. In those cases, opt to exclude them from your serving or choose a different dish entirely.

When cravings hit hard, try to focus on the benefits you're experiencing from the ketogenic diet. Remember, the goal of keto is to maintain ketosis for sustained periods, which could be disrupted by giving in to the temptation of high-carb foods like the Allegheny Plum.

Keto-Compatible Alternatives for Allegheny Plum

While Allegheny Plums may not find a place on your keto meal plan, there are plenty of other fruits that can satisfy your sweet tooth without deviating from your low-carb goals. Let's explore a few:

Firstly, let's consider berries, particularly blackberries and raspberries. These fruits are low in net carbs, high in fiber, and loaded with antioxidants. For instance, a 100g serving of raspberries contains just 5.44g of net carbs, and the same serving of blackberries contains around 4.31g of net carbs. These can be used as a direct snack or blended into a keto-friendly smoothie, offering a refreshing, nutrient-rich option.

Another good substitute is avocado. Despite being a fruit, avocados are low in carbs but high in healthy fats, making them ideal for a keto diet. One whole, medium-sized avocado contains only 3.64g of net carbs. Avocados can be consumed raw, added to salads, or even be used to make a delicious keto-friendly guacamole.

Additionally, olives are a great choice. A 100g serving of olives contains just 3.06g of net carbs. They're also packed with healthy monounsaturated fats. Olives can be incorporated into your keto meal plan in a variety of ways, such as in salads, or as part of Mediterranean-inspired dishes.

Lastly, the humble cucumber, though technically a vegetable, is a great low-carb option if you're after something crisp and refreshing. With only 1.5g of net carbs per 100g, cucumbers can be enjoyed freely on a keto diet. They're fantastic in salads, as a dipper for guacamole or salsa, or even simply sliced and seasoned as a quick snack.

Concluding Thoughts on Allegheny Plum and Keto

In this comprehensive examination of Allegheny Plums and their place within a ketogenic diet, we've discovered that while they may be a delicious and nutritionally dense fruit, their high net carb content makes them an unviable choice for strict keto followers.

Indeed, the essence of a ketogenic diet is limiting carbohydrate intake to encourage the body to shift into a state of ketosis, using fats as its primary source of energy. With 10.02g of net carbs per 100g, even a modest serving of Allegheny Plums could disrupt this delicate balance and potentially hinder ketosis.

That being said, the nutritional value of Allegheny Plums shouldn’t be overlooked. They are rich in vitamins, minerals, and fiber, providing a variety of health benefits. However, the keto diet is unique in its requirement of low carbohydrate consumption, and unfortunately, Allegheny Plums cannot comfortably fit within this framework.

Nevertheless, there's no need to despair if you're a fruit lover embarking on a keto journey. We've explored a range of keto-friendly alternatives, from the antioxidant-packed berries to the creamy and versatile avocado, and the crisp cucumber. Each offers a unique taste experience and nutritional benefits while keeping your carb intake in check.

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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

Unfortunately, no. All variations of Allegheny Plums have a high net carb content, making them unsuitable for a strict ketogenic diet.

Even in small quantities, Allegheny Plums could potentially disrupt ketosis due to their high net carb content. However, individual responses to carbohydrate intake can vary, and some people might manage to stay in ketosis despite consuming small amounts.