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


Is Chinese Plum Keto-Friendly?

Chinese Plum on a kitchen counter

Navigating the world of food can be a bit of a maze when you're on a ketogenic diet, and one question that might pop up is, "Is Chinese Plum Keto-Friendly?" While Chinese Plum is a nutritious fruit admired for its health benefits, its compatibility with a ketogenic diet is, unfortunately, not as straightforward.

This article dives into the carbohydrate content of Chinese Plum, its implications for a keto diet, and possible alternatives that are more in line with this low-carb lifestyle.

We'll explore why the Chinese Plum might be a hard pass for those on a strict keto regimen and discuss how you can satisfy your fruit cravings without hindering your progress.

Stay with us as we delve into this intriguing topic.


  • Chinese Plum is not considered keto-friendly due to its high net carb content.
  • Despite its health benefits, including Vitamin C and fiber, Chinese Plum can potentially disrupt the state of ketosis.
  • However, several alternatives like berries, avocados, and olives can offer the joy of fruit while keeping your net carbs in check.

Is Chinese Plum Keto-Friendly?

So, let's directly tackle the question on everyone's mind: Is Chinese Plum keto-friendly? In a nutshell, no, Chinese Plum is not typically considered keto-friendly. Now, let's delve into why that's the case.

The key to understanding this lies in the macronutrient composition of Chinese Plum. We know that a keto diet is characterized by a high intake of fats, a moderate intake of proteins, and a very low intake of carbohydrates. However, the Chinese Plum, as delightful as it may be, has a carbohydrate content that makes it less than ideal for the strict keto follower.

Remember, Chinese Plums contain 10.02 grams of net carbs per 100 grams. What are net carbs, you ask? Quite simply, it's the total carbohydrate content of the food minus the dietary fiber. This is the number that those of us on a keto diet are particularly interested in, as these are the carbs that your body can digest and convert into glucose.

Now, while 10.02 grams may not seem like a large amount, it's important to put it into perspective of the keto diet's daily carbohydrate allowance. A strict ketogenic diet typically limits overall daily carb intake to around 20-50 grams, depending on individual factors. Therefore, a 100-gram serving of Chinese Plum could account for up to half of your daily carb allowance!

Can Chinese Plum be Incorporated into a Strict Keto Diet?

Given what we've discussed, the next logical question to address is: Can Chinese Plum be incorporated into a strict keto diet? The answer, unfortunately, is not really, assuming you are aiming to maintain a state of ketosis.

A state of ketosis, for those who may not know, is essentially a metabolic state where your body, in the absence of enough carbohydrates for energy, begins to burn stored fats instead. This is the cornerstone of the ketogenic diet. But achieving and maintaining ketosis requires careful management of your daily net carb intake, usually limiting it to around 20-50 grams per day.

Considering that a 100-gram serving of Chinese Plum contains 10.02 grams of net carbs, you can see why this fruit might pose a problem. Even a single serving could take up a significant portion of your daily carb allowance, leaving little room for other nutritious foods throughout the day.

So, if you're on a strict ketogenic diet, it's best to avoid Chinese Plum to ensure you stay within your daily carbohydrate limit and maintain ketosis. But this doesn't mean you have to say goodbye to fruits altogether. There are plenty of other lower-carb fruits that can absolutely be part of your keto lifestyle, such as berries, avocados, and coconuts, to name a few.

As for tracking your carb intake, there are several tools available for this purpose. Mobile apps like MyFitnessPal or Carb Manager can help you log your daily food intake and keep a close eye on your net carbs. Or, if you prefer a more traditional approach, you can keep a food diary and calculate your net carbs using nutritional information available online or on food labels.

Delving into the Carbohydrate Content of Chinese Plum

Now that we've established Chinese Plum's less-than-ideal compatibility with a strict keto diet, let's delve deeper into its carbohydrate content. After all, understanding the carb content is key to making informed dietary decisions, especially when on a keto diet.

Chinese Plum, per 100 grams, contains 10.02 grams of net carbs. But what are net carbs? Net carbs are the digestible carbohydrates that can be broken down into glucose in your body. They're calculated by subtracting the fiber content from the total carbohydrates because dietary fibers are a type of carb that your body can't digest. So, they don't count towards your daily net carb intake.

On a ketogenic diet, you're typically aiming to consume between 20-50 grams of net carbs per day to maintain ketosis. This means, if you were to consume 100 grams of Chinese Plum, you'd be ingesting over 10 grams of net carbs, potentially taking up a significant chunk of your daily carb allowance.

Let's put this into perspective with some real-world examples. If you were to eat a small Chinese Plum, which weighs approximately 35 grams, you'd be consuming around 3.5 grams of net carbs. That might not seem like much, but those carbs can add up quickly if you're not careful, especially when you consider all the other foods you're eating throughout the day.

Nutritional Snapshot of Chinese Plum

The Chinese Plum offers a vast array of nutrients that contribute to a balanced diet. For every 100g, it contains only 46.0kcal, making it a low-calorie choice for those watching their energy intake.

The fruit is primarily composed of water, with a content of 87.23g per 100g, which is essential for hydration. Its carbohydrate content stands at 11.42g, out of which 10.02g are net carbs and 1.4g are dietary fiber, beneficial for digestive health.

Among macronutrients, Chinese Plum carries a minimal amount of fats, just 0.28g, and 0.7g of protein. It also contains specific essential amino acids like Leucine, Lysine, and Alanine, playing crucial roles in protein synthesis and energy production.

In terms of micronutrients, Chinese Plum is a source of vitamins and minerals. It contains 9.5mg of Vitamin C, which is known for its antioxidant properties. It also possesses 17.0ug of Vitamin A and 0.26mg of Vitamin E, both contributing to skin health and immune function. An array of B vitamins like Thiamin, Riboflavin, and Niacin are also present, supporting energy metabolism.

Chinese Plum delivers 157.0mg of Potassium, which aids in maintaining fluid balance and nerve transmission. Other notable minerals include Iron (0.17mg), necessary for oxygen transport, and Zinc (0.1mg), key for immune function and wound healing.

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.
'Chinese 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 Chinese Plum on a Keto Diet

So, what are the health implications of consuming Chinese Plum while following a ketogenic diet? Let's unpack this.

We've already established that the net carb content of Chinese Plum poses a challenge for staying in ketosis. But it's essential to remember that while the ketogenic diet focuses on macronutrient ratios, it doesn't mean that all high-carb foods are unhealthy.

Chinese Plums, although not keto-friendly due to their carbohydrate content, actually boast a range of beneficial properties. They are an excellent source of Vitamin C, an important antioxidant that supports your immune system, skin health, and many other bodily functions. They are also rich in dietary fiber, which aids in digestion and contributes to feelings of fullness.

In fact, Chinese Plums are often used in traditional medicine for their various health benefits. They are known to have alkalizing effects on the body, can aid in digestion, and have been used to preserve the health of teeth and gums.

However, when it comes to a keto diet, the goal is to maintain a state of ketosis, and eating Chinese Plums could make this more challenging due to their net carb content. If you're following a strict ketogenic diet, incorporating Chinese Plum may mean you have to skimp on carbs from other nutritious food sources, which could affect the variety and balance in your diet.

Avoiding Chinese Plum in Your Keto Meal Plan

Now that we've clarified the reasons why Chinese Plum may not be the best fit for a strict keto diet, let's discuss some practical ways to avoid this fruit in your meal plan while still ensuring you enjoy a balanced, nutritious diet.

Keeping to a low-carb food plan is the cornerstone of a ketogenic diet. When shopping or dining out, it's important to be mindful of the ingredients in your dishes. Chinese Plums could make their way into your meals in various forms, such as a sweet glaze for meats, a component in sauces, or even as a garnish in salads. Always check the components of your dishes to ensure you don't accidentally consume these potentially ketosis-kicking fruits.

But what if you have a strong craving for Chinese Plums? It happens to the best of us. Our taste buds sometimes yearn for the foods we've decided to limit or avoid. In such cases, consider reaching for berries like strawberries or raspberries. They can provide the sweet, tangy taste you're missing but with significantly lower net carb content, making them a much more keto-friendly choice.

Another technique is to focus on the wide array of foods you can still enjoy on a ketogenic diet. There's a world full of delicious, nutritious, and keto-compatible foods out there. From tender meats and fatty fish to leafy greens and creamy avocados, there's plenty to keep your plate vibrant and your palate satisfied.

Keto-Compatible Alternatives for Chinese Plum

Although Chinese Plum may not align with a ketogenic diet, there are plenty of other fruits that can fit into your low-carb lifestyle. Let's explore some keto-friendly alternatives and discuss how these can be incorporated into your diet.

One fantastic option is berries, like strawberries, blueberries, and raspberries. These fruits are not only lower in net carbs, but they're also high in antioxidants and fiber. For instance, strawberries contain only 5.5 grams of net carbs per 100 grams, making them a much better fit for a keto diet. They can be used in a variety of ways, such as in salads, as a topping for keto-friendly pancakes, or simply as a fresh snack.

Avocado, while technically a fruit, is another excellent keto-friendly alternative. It's high in heart-healthy fats, fiber, and several vitamins and minerals, but very low in net carbs – around 1.8 grams per 100 grams. Avocado can be used to make guacamole, added to salads, or even used to make keto-friendly desserts like chocolate avocado mousse.

Similarly, olives, containing just 3 grams of net carbs per 100 grams, are another great option. They're an excellent source of fats, particularly oleic acid, a monounsaturated fat linked to several health benefits. Olives can be included in salads, used as a topping for keto pizzas, or simply enjoyed as a snack.

Concluding Thoughts on Chinese Plum and Keto

As we've discussed, Chinese Plum, despite its health benefits, poses a challenge for those following a strict ketogenic diet. Its high net carb content could potentially disrupt ketosis, a metabolic state that's central to the ketogenic lifestyle.

While Chinese Plum is rich in Vitamin C and fiber, and even boasts some unique health benefits like having an alkalizing effect on the body and aiding digestion, its higher carb content makes it less suitable for a keto diet. This is simply a reminder of the importance of considering the nutritional profile of foods, beyond just their health benefits.

However, this does not mean you need to eliminate all fruits from your diet. There are a myriad of keto-friendly fruit alternatives at your disposal - from berries to avocados to olives. These can provide you with a variety of flavors to enjoy, while still keeping your net carb intake within your target range.

Moreover, it's about more than just picking the right fruits. A well-rounded ketogenic diet should include a wide variety of nutrient-dense foods. Incorporating a multitude of vegetables, quality proteins, and healthy fats can ensure that you're getting all the nutrients your body needs to thrive.

Lastly, it's worth noting that everyone's body responds differently to different foods. While Chinese Plum might be an issue for maintaining ketosis for most people, some might find they can still enjoy it occasionally without being kicked out of ketosis. As with any diet, the key is to find what works best for you and your body.

Explore our Is It Keto Knowledge Hub.

Is Desert Apricot Keto-Friendly
Is Cherry Elaeagnus Keto-Friendly
Are Spanish Cherries Keto-Friendly
Is Bambangan 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, Chinese Plums contain approximately 10.02 grams of net carbs per 100 grams, which can be high for those on a strict ketogenic diet that typically aims for less than 20-50 grams of net carbs per day.