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Is Chickasaw Plum Keto-Friendly?

Chickasaw Plum on a kitchen counter

Embarking on a ketogenic diet entails understanding which foods are keto-friendly and which are not.

One such food to consider is Chickasaw Plum.

Despite being a rich source of vitamins and dietary fiber, Chickasaw Plum's place in a keto diet isn't as straightforward as one might think.

This article dives into the carbohydrate content of Chickasaw Plum, its potential impact on a ketogenic diet, and explores viable low-carb alternatives.

Ultimately, the goal is to equip you with the knowledge to make informed decisions suitable for your keto lifestyle.

Let's delve into the question: Is Chickasaw Plum Keto-Friendly?


  • Chickasaw Plum, while nutritionally beneficial, is not ideal for a ketogenic diet due to its high net carbohydrate content.
  • Consuming Chickasaw Plum could potentially disrupt ketosis, making maintaining a keto diet challenging.
  • There are many keto-friendly alternatives to Chickasaw Plum, including berries and avocados.

Is Chickasaw Plum Keto-Friendly?

Now, let's tackle the crux of the matter: Is Chickasaw Plum keto-friendly? Unfortunately, the answer isn't what fruit lovers might hope for.

First, let's remember the foundation of a ketogenic diet. The nutritional blueprint of a keto diet is high in fats, moderate in proteins, and low in carbs. The primary goal is to shift our body's metabolism to burn fats, rather than carbohydrates, for energy—a state known as ketosis.

For this metabolic shift to occur, it's crucial to limit daily carbohydrate intake. The general guideline for a strict keto diet is around 20-50g of net carbs per day depending on individual factors.

So, where does the Chickasaw Plum fit into this equation? A 100g serving of Chickasaw Plum actually contains 10.02g of net carbs. That's approximately 20-50% of the daily carb limit for individuals following a strict keto diet, depending on their personal carb quota.

Can Chickasaw Plum be Incorporated into a Strict Keto Diet?

As we delve deeper into the question, "Can Chickasaw Plum be incorporated into a strict keto diet?", we find ourselves facing the undeniable facts of its high net carb content.

Following a strict keto diet means being scrupulous about your daily intake of net carbs. And when we say scrupulous, we mean keeping track of every gram that passes your lips. Why? Because maintaining ketosis is a delicate balancing act. Exceeding your daily carb limit can kick your body out of that precious ketotic state, stalling your progress.

Now, let's consider the Chickasaw Plum. As tasty as it is, a 100g serving of this fruit contains a whopping 10.02g of net carbs. To put things into perspective, if your daily net carb limit is 20g (which is often the case in a strict keto diet), one serving of Chickasaw Plum would consume half of your daily allowance!

Therefore, on a strict keto diet, incorporating Chickasaw Plum might prove difficult due to its high net carb content. It's not just about counting carbs in a single meal, but rather looking at the cumulative total over the course of the day. And sadly, Chickasaw Plum might just tip the balance in the wrong direction.

Delving into the Carbohydrate Content of Chickasaw Plum

As we delve into the carbohydrate content of Chickasaw Plum, it's essential to understand the concept of 'net carbs.' In the keto world, net carbs refer to the total carbohydrates in a food minus the fiber content. Why subtract the fiber, you ask? Dietary fiber is a type of carbohydrate that your body can't digest. Therefore, it doesn't contribute to raising your blood sugar levels, and it doesn't interfere with your ability to stay in ketosis.

Now, let's examine the Chickasaw Plum. The carbohydrate content of Chickasaw Plum is not minimal, with 10.02g of net carbs per 100g serving. But what does that look like in real-world terms?

Imagine you've just picked a handful of fresh Chickasaw Plums from a tree, each one weighing about 20g. Eating just five of these plums would already add up to 100g – and that would translate into 10.02g of net carbs. If you're following a strict keto diet with a daily net carb limit of 20g, those few delicious bites would account for half of your carb limit for the entire day!

Nutritional Snapshot of Chickasaw Plum

The Chickasaw Plum, when consumed in a 100g sample, offers a diverse range of nutritional benefits. With net carbs at 10.02g and total dietary fiber at 1.4g, it provides a moderate source of dietary energy. An extremely low total fat content of 0.28g is noted, with a protein content of 0.7g.

This fruit is packed with essential micronutrients. For instance, it contains 157.0mg of Potassium, a vital mineral known for maintaining fluid balance and supporting nerve and muscle cell functioning. Alongside, it contains 7.0mg of Magnesium and 6.0mg of Calcium, minerals imperative for bone health and muscle function.

Chickasaw Plum also brings along a suite of vitamins, such as Vitamin A (17.0ug), Vitamin B-6 (0.03mg), Vitamin C (9.5mg), Vitamin E (0.26mg), and Vitamin K1 (6.4ug). These play a critical role in maintaining overall body health, from boosting immunity, promoting good vision, to ensuring healthy skin.

A trace amount of Copper (0.06mg) and Iron (0.17mg) present in the fruit contributes to the production of red blood cells and metabolism. It also contains other minerals including Phosphorus (16.0mg), Zinc (0.1mg), Manganese (0.05mg), and Fluoride (2.0ug), all of which contribute to various bodily functions.

The fruit is enriched with Beta-carotene (190.0ug), Cryptoxanthin (35.0ug), and Lutein + zeaxanthin (73.0ug), which are important for eye health. It also contains various essential amino acids, including Tryptophan, Threonine, Isoleucine, Leucine, and others, vital for protein synthesis and metabolic processes.

Additionally, various B vitamins are present in Chickasaw Plum, including Thiamin (0.03mg), Riboflavin (0.03mg), Niacin (0.42mg), and Pantothenic acid (0.14mg), which are necessary for energy production and cognitive function. The fruit's low caloric value (46.0kcal) coupled with its high water content (87.23g) make it a hydrating food 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.
'Chickasaw Plum' was not found in FoodData Central, so nutritional data for 'Plums' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Chickasaw Plum on a Keto Diet

As we explore the health implications of Chickasaw Plum on a keto diet, we find that it poses a bit of a conundrum. On the one hand, its high net carb content could potentially disrupt ketosis, making it a challenging choice for those following a strict keto diet. On the other hand, the Chickasaw Plum does have a few health-enhancing properties that deserve mention.

The high net carb content of Chickasaw Plum can be a hurdle for those striving to maintain ketosis. Since ketosis requires limiting your net carb intake, consuming Chickasaw Plum could compromise your ability to stay in this state. This is especially problematic for those on a strict keto diet, where even a relatively small amount of Chickasaw Plum could consume a large chunk of the day's carb allowance.

However, it's also important to recognize that Chickasaw Plum is rich in vitamins, minerals, and antioxidants that are beneficial for overall health. For instance, it's a great source of Vitamin C, which is vital for a healthy immune system and skin health. Furthermore, they are rich in dietary fiber, which aids digestion and can help support heart health by helping to lower cholesterol levels.

Avoiding Chickasaw Plum in Your Keto Meal Plan

Navigating a keto diet means being mindful of the foods we consume, which includes our sweet friend, the Chickasaw Plum. With its high net carb content, it's important to develop strategies to avoid this fruit in our meal plan while not feeling deprived.

Firstly, knowledge is power. Be aware of foods and dishes that commonly contain Chickasaw Plum. This could be certain salads, desserts, or even some specialty drinks. It's also found in some jams and jellies. By recognizing these, you'll be better prepared to make keto-friendly choices.

Secondly, planning is key when it comes to sticking to a keto diet. Consider planning your meals and snacks ahead of time. By doing this, you can make sure you're maintaining a low-carb, high-fat intake throughout the day, and avoid the unexpected inclusion of high-carb foods like Chickasaw Plum.

But what about those moments when you're craving the juicy sweetness of Chickasaw Plum? We have you covered. Experiment with alternative fruits that have a lower net carb content. Berries, such as strawberries and raspberries, can often satisfy a sweet craving and are far more keto-friendly.

Keto-Compatible Alternatives for Chickasaw Plum

Given that Chickasaw Plum isn't the most compatible fruit for a keto diet due to its high net carb content, shifting our focus to keto-friendly alternatives can be beneficial.

One excellent alternative is berries. Let's consider strawberries, for instance. Strawberries are not only delicious but also low in net carbs, with approximately 5.5g per 100g serving - almost half the content of Chickasaw Plum. Strawberries can be incorporated into your keto diet in various ways, such as in a refreshing salad or as a topping for your keto-friendly yogurt.

Another great alternative is raspberries. They contain about 5.4g of net carbs per 100g serving. This makes them a good option for those looking to satisfy their sweet tooth without disrupting their ketotic state. Raspberries can be used in a myriad of keto-friendly recipes, from smoothies to tarts.

Avocado, although not sweet, is also an ideal keto-friendly fruit due to its high healthy fat content and low net carb count (approximately 1.8g net carbs per 100g). While it may not satiate a sweet craving like Chickasaw Plum, it's a versatile fruit that can be used in countless keto dishes, from savory salads to keto-friendly desserts like mousse.

Concluding Thoughts on Chickasaw Plum and Keto

As we wrap up our discussion on Chickasaw Plum and its place in a keto diet, some salient points have emerged. While Chickasaw Plum is a nutritionally rich fruit, boasting vitamin C and dietary fiber, its high net carb content makes it a challenging inclusion in a ketogenic lifestyle. As we've explored, maintaining ketosis requires careful monitoring of carb intake, and foods like Chickasaw Plum could potentially upset this balance.

Despite the possible health benefits associated with Chickasaw Plum, the key to a successful keto diet is striking the right balance between nutritional intake and maintaining ketosis. As such, it may be wise to seek keto-compatible alternatives, like berries or avocados, which can satisfy cravings without compromising your dietary goals.

The journey through a ketogenic diet is personal and unique to each individual. It's about finding the foods and habits that work for you while keeping within the diet's parameters. In this vein, we introduce a new idea: exploring the world of keto-friendly culinary herbs. Many herbs, such as basil, mint, and rosemary, can bring a burst of flavor to your dishes while keeping your carbs low. Not to mention, these herbs also come with their own health benefits, from anti-inflammatory properties to digestive aids.

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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

Chickasaw Plum contains a higher net carbohydrate content than what is typically suitable for a ketogenic diet, which primarily focuses on low-carb, high-fat food intake.

While it's not strictly prohibited, the high net carb content in Chickasaw Plum makes it challenging to maintain ketosis if it's consumed regularly or in large amounts.