Home » Friendly » Plants » Fruits » Drupes » Is Bears Plum Keto-Friendly?


Is Bears Plum Keto-Friendly?

Bears Plum on a kitchen counter

Navigating the keto diet can be a journey filled with multiple considerations, especially when it comes to the fruit department.

One might wonder, "Is Bears Plum Keto-Friendly?" Throughout this comprehensive exploration, we've unraveled the answer to this question.

Spoiler alert: Bears Plum poses significant challenges for those on a keto diet due to its high net carb content.

However, this doesn't mean we're left without options.

In the following sections, we delve into the carbohydrate content of Bears Plum, the health implications for keto dieters, practical tips for avoiding Bears Plum in your meal plan, and some exciting keto-friendly alternatives.

Let's embark on this educational journey to better understand Bears Plum's place—or lack thereof—in a keto diet.


  • Bears Plum is high in net carbs, making it unsuitable for a keto diet.
  • Consuming Bears Plum can potentially disrupt ketosis, a critical state for the success of a keto diet.
  • There are alternatives to Bears Plum that are delicious and keto-friendly.

Is Bears Plum Keto-Friendly?

Now, let's get to the heart of the matter: Is Bears Plum keto-friendly? Simply put, no, Bears Plum is not considered keto-friendly.

The reason lies in the macronutrient composition of this fruit. Bears Plum contains 10.02 grams of net carbs per 100 grams. As you might already know, carbohydrates play a crucial role in determining whether a food fits into a ketogenic diet. The keto diet is primarily a low-carb, high-fat diet, and the goal is to switch your body into a state known as ketosis. During ketosis, the body, lacking sufficient carbohydrates for energy, opts to burn fat instead.

Now, given the strict carbohydrate limit on a keto diet—typically under 50 grams per day, though this varies on an individual basis—the relatively high carbohydrate content in Bears Plum means it can quickly use up a substantial portion of your daily carb allotment. This makes it challenging to maintain the state of ketosis, which is the core of a successful keto diet.

Can Bears Plum be Incorporated into a Strict Keto Diet?

So, we've worked out that Bears Plum isn't the most keto-friendly fruit. But the question remains: Can Bears Plum be incorporated into a strict keto diet?

The truth is, it's challenging to include Bears Plum in a strict keto diet due to its high net carb content. As we previously mentioned, Bears Plum contains 10.02 grams of net carbs per 100 grams. For those adhering to a keto diet, managing their daily carb intake is a high priority, and even a small serving of Bears Plum could account for a considerable percentage of the daily carb limit.

Now, this doesn't mean you must eliminate all fruits from your keto diet. It's all about balance and making wise choices. The key is to keep track of your carb intake meticulously. One way to do this is by using food tracking apps. These apps allow you to log every meal and calculate your daily net carb intake, helping you to maintain ketosis and stick to your keto objectives.

Another method to manage your carb intake and avoid disrupting ketosis is portion control. For instance, instead of having a whole fruit, you could have a smaller portion. However, given the high net carbs in Bears Plum, even small portions could be counterproductive for a strict keto diet.

Delving into the Carbohydrate Content of Bears Plum

Let's delve deeper into the carbohydrate content of Bears Plum—a key factor in determining its suitability for a keto diet.

Bears Plum contains 10.02 grams of net carbs per 100 grams. Now, you might be wondering, what are net carbs, and why are they so important for a keto diet?

Net carbs are the total amount of carbohydrates in a food, minus the fiber content. They're the carbs that your body can digest and use for energy. The concept of net carbs is particularly crucial when you're on a keto diet because these are the carbs that can affect your blood sugar levels and, therefore, your state of ketosis.

For those on a keto diet, net carbs are the number to watch, not total carbs, because these directly impact your body's ability to stay in ketosis. This focus on net carbs rather than total carbs allows for more flexibility in dietary choices, as it opens up the option to consume a wider variety of vegetables and some fruits.

Now, let's put this into perspective using Bears Plum. An average Bears Plum can weigh around 150 grams. This means a single serving of Bears Plum might contain around 15.03 grams of net carbs—more than a quarter of the maximum daily carb intake for many individuals on a strict keto diet. That's a hefty carb price to pay for one piece of fruit!

Nutritional Snapshot of Bears Plum

Bears Plum boasts a unique nutritional profile that's beneficial for maintaining a balanced diet. In every 100g serving, this fruit contains 10.02g of net carbs, 0.7g of protein, and a minimal fat content of only 0.28g. This low-fat and moderate-carb mix makes it a suitable choice for those who prefer a diet centered on carbohydrates.

On the micronutrients front, Bears Plum shines with a variety of vitamins and minerals. Particularly noteworthy are its Vitamin A (17.0ug) and Vitamin C (9.5mg) contents. Vitamin A is essential for maintaining healthy vision, immune system support, and cell growth. Vitamin C is a powerful antioxidant that can help protect the body from damaging free radicals.

Furthermore, Bears Plum provides a decent amount of dietary fiber (1.4g) that aids digestion, potassium (157.0mg) that supports heart health, and calcium (6.0mg) that promotes bone strength.

With a diverse range of amino acids present, such as Leucine and Lysine, Bears Plum also contributes to protein synthesis and tissue repair. Also noteworthy is the presence of Beta-carotene and Cryptoxanthin, beta, which are plant carotenoids converted into vitamin A in the body and are powerful antioxidants.

Despite being low in calories (46.0kcal), Bears Plum holds a significant amount of water (87.23g), making it a hydrating fruit choice.

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.
'Bears 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 Bears Plum on a Keto Diet

Let's now explore the health implications of including Bears Plum in a keto diet.

As we've discussed, the high net carb content in Bears Plum poses a challenge for those trying to maintain ketosis. Consuming Bears Plum can quickly use up a significant portion of your daily carb limit, making it difficult to remain in the metabolic state of ketosis, which is essential for a keto diet to work effectively.

However, it's important to remember that while Bears Plum may not be an ideal choice for a keto diet, it does carry nutritional benefits that contribute to overall health and wellness outside of a strict keto framework. For instance, Bears Plum is known to be a good source of vitamins and minerals, which are vital for maintaining various bodily functions and boosting the immune system.

It's also worth noting that the fiber in Bears Plum (which we deduct when calculating net carbs) plays a crucial role in digestive health. Fiber is a type of carbohydrate that the body can't digest. While it doesn't provide energy like other carbs, it benefits the body in other ways, such as aiding in digestion and helping to control blood sugar levels.

That said, for those on a keto diet, the challenge is to find the right balance between achieving your keto goals and ensuring your body gets the nutrients it needs. This might mean seeking out other nutrient-dense, low-carb alternatives, which we'll discuss in the upcoming sections.

Avoiding Bears Plum in Your Keto Meal Plan

When you're following a keto diet, every carb counts, and understanding what to avoid is just as important as knowing what to include. That brings us to the discussion of avoiding Bears Plum in your keto meal plan.

Firstly, it's crucial to read food labels carefully when you're shopping or dining out. In some cases, Bears Plum might be an ingredient in prepared meals or sauces, contributing to the overall carb content. If you're not sure whether a product contains Bears Plum or not, it's always a good idea to ask or look it up online.

In situations where you're preparing meals at home, it's easier to ensure that Bears Plum doesn't make its way into your dishes. However, we understand that cravings for this sweet fruit might crop up. It's normal to miss your favorite foods when you're following a strict diet plan. The key is to find keto-friendly alternatives that can satisfy your cravings. This could be a smaller portion of a lower-carb fruit, or even a keto dessert that mimics the flavor of Bears Plum without the high net carb content.

And speaking of alternatives, there's a world of low-carb fruits out there that can keep your diet varied and enjoyable, while still aligning with your keto goals. Introducing a variety of tastes and textures can help keep your meals exciting and make your diet plan more sustainable in the long run.

Keto-Compatible Alternatives for Bears Plum

As we've established, Bears Plum is not the most keto-friendly fruit due to its high net carb content. However, this doesn't mean you have to sacrifice the joy of having fruits in your diet. There are several keto-compatible alternatives that you can enjoy while sticking to your dietary plan. Let's explore a few of them.

  1. Avocados: Avocados are a fantastic alternative to Bears Plum. Not only are they low in net carbs—containing only about 2 grams per 100 grams—but they're also high in healthy fats and fiber, making them a great choice for a keto diet. You can enjoy avocados in salads, as a side dish, or even use them in a keto-friendly dessert like an avocado chocolate mousse.
  2. Raspberries: Raspberries are another excellent choice with about 5.5 grams of net carbs per 100 grams. Their tart flavor can be a great substitute for the sweetness of Bears Plum. You can enjoy them fresh, add a handful to a salad, or use them to make a low-carb raspberry sauce for your keto pancakes or cheesecake.
  3. Strawberries: Strawberries have about 7.7 grams of net carbs per 100 grams. They are versatile and can be used in multiple ways, from being a fresh addition to your breakfast to being used in keto-friendly desserts. You can even blend them into a smoothie with other low-carb ingredients for a refreshing beverage.
  4. Blackberries: Blackberries offer around 5.3 grams of net carbs per 100 grams. They can be a deliciously tangy alternative to Bears Plum and work well in salads, as a topping for your keto yogurt or simply enjoyed fresh.
  5. Tomatoes: Yes, tomatoes are technically a fruit and can be a good fit for a keto diet with about 2.69 grams of net carbs per 100 grams. They can provide the freshness and tanginess of a fruit and be a wonderful addition to your salads, roasts, or keto-friendly sauces.

Concluding Thoughts on Bears Plum and Keto

As we've ventured through this discussion, the primary takeaway is quite clear: Bears Plum poses significant challenges for those adhering to a strict keto diet due to its high net carb content. Consuming Bears Plum, even in smaller quantities, can potentially disrupt the state of ketosis, which is paramount for a keto diet's success.

While Bears Plum carries nutritional benefits such as being a good source of vitamins and minerals, from a keto perspective, these benefits are overshadowed by its net carb content. The fiber in Bears Plum, noteworthy for its role in digestive health, is unfortunately not enough to offset the high net carb content for keto dieters.

We've also highlighted the importance of mindful eating, understanding food labels, and being aware of hidden carbs in prepared foods. Equipped with this knowledge, you can avoid unintentional consumption of high-carb foods like Bears Plum, and maintain a successful, keto-friendly meal plan.

However, the keto diet isn't about deprivation—it's about finding balance, making informed choices, and finding alternatives that align with your dietary goals. We've discussed several keto-friendly fruits, like avocados, raspberries, strawberries, blackberries, and even tomatoes, which bring a variety of flavors and nutritional benefits to your meals without disrupting your keto regime.

A unique idea to consider is experimenting with spices and herbs that can emulate some of the flavors associated with Bears Plum. For instance, a combination of cinnamon and nutmeg in a keto-friendly dessert can often provide a fruity note without adding any extra carbs.

Explore our Is It Keto Knowledge Hub.

Are Chinese Sour Cherries Keto-Friendly
Is King Coconut Keto-Friendly
Is Mamey Sapote Keto-Friendly
Are Drupes 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

Yes, all types of Bears Plum, regardless of their color or size, have a high net carb content which makes them unsuitable for a keto diet.

Even in smaller quantities, Bears Plum can potentially disrupt ketosis due to its high net carb content.

While it's hard to find an exact match, raspberries and blackberries can provide a similar sweet-tart flavor profile.