Home » Friendly » Plants » Fruits » Drupes » Is Damson Keto-Friendly?


Is Damson Keto-Friendly?

Damson on a kitchen counter

Navigating the intersection of gastronomic delight and nutritional wellness often raises the question: 'Is Damson Keto-Friendly?' As those committed to the ketogenic diet can attest, the path to ketosis demands conscious food choices.

Delicious Damson with its tart, rich flavor, sadly, is one of the fruits that tip the ketogenic balance towards the unfriendly side.

Despite its numerous nutritional benefits, that delectably tart fruit may serve as an uphill climb for your ketogenic journey concerning its carbohydrate content.

Meeting this challenge head-on, this article will aim to guide you through the ins and outs of Damson's carbohydrate content, its role in a ketogenic diet, and how to sidestep its pull without inhibiting your vibrant keto cuisine.


  • Damson, a nutritionally rich fruit, has a high net carbohydrate content, making it not keto-friendly.
  • Consuming Damson may disrupt ketosis due to its higher net carb content compared to most keto-friendly alternatives.
  • Diverse low-carb alternatives such as berries, avocados, tomatoes, and olives offer exciting culinary possibilities.

Is Damson Keto-Friendly?

Straight to the point - No, Damson isn't traditionally keto-friendly. Allow us to delve a bit deeper into Damson's nutritional composition to understand why.

Damson, albeit delicious and tempting with its tart flavor, packs a hefty punch of carbohydrates. These potent plums clock in around 10.02g of net carbs per 100g serving. Net carbs, for those unfamiliar with the term, are the digestible carbohydrates that directly affect our blood sugar and insulin levels.

The fundamental principle of the ketogenic diet revolves around keeping our carb intake to a minimum, usually between 20 to 50 grams per day. This carb restriction prompts the body to enter a metabolic state called ketosis, in which it starts to burn fat, rather than glucose, for energy.

Given the carbohydrate content of Damson, even a modest serving may inch you close to, or possibly exceed, this daily carb limit - making it challenging to maintain a state of ketosis.

It's important to note that the consumption of food high in net carbs may prompt the body to exit the ketosis phase, in which it burns fats for energy, and switch back to burning glucose, which is often not the goal for followers of the ketogenic lifestyle.

Can Damson be Incorporated into a Strict Keto Diet?

Incorporating Damsons into a strict ketogenic diet could introduce a significant obstacle to your progress. Remember, navigating the ketogenic journey is all about careful planning and diligent carb counting.

A crucial part of the ketogenic diet is to keep your daily net carb intake low, typically within the range of 20 to 50g. Now, when we look at Damson's net carbohydrate content, which sits at about 10.02g per 100g, the math tends to be unfavorable. To put it simply, consuming Damsons in any significant quantity could easily lead you to exceed those daily carb allowances, thereby disrupting the state of ketosis.

It's necessary to point out that the state of ketosis is delicate, and even minor deviations from your diet plan can affect it. The introduction of higher-carb foods like Damson could potentially trigger your body to switch back to glucose burning from fat burning.

To maintain that dedication to the ketogenic dietary guidelines, it's advisable to track your net carb intake meticulously with the use of apps or nutritional diaries. A good rule of thumb: Always be mindful to fill up most of your daily carb deficit with low-carb vegetables, lean proteins, and healthy fats.

Delving into the Carbohydrate Content of Damson

Digging into the primary fact that lands Damsons outside the keto-friendly domain is its carbohydrate content. Let's zero in on this aspect and strip it down to particulars.

Every 100g of Damson contains roughly 10.02g of net carbs. To give this context, if you ate a cup of chopped Damsons — around 165 grams — you'd be consuming almost 16.5 grams of net carbs, and that's assuming you eat nothing else with carbohydrates for the day.

Now, you might be asking, 'what are net carbs?' In the sphere of the ketogenic diet, net carbs are king. Net carbs are the digestible carbohydrates in a food product — the carbs that impact your blood sugar and insulin levels. They are calculated by subtracting the food's total dietary fibre content from its total carbohydrate content.

For instance, if a food item has 15 grams of total carbohydrates and 5 grams of dietary fibre, its net carbohydrate content would be 10 grams.

What makes this so important? Achieving and maintaining a state of ketosis — that metabolic state where fat, instead of glucose, is used as the primary energy source — mandates a restriction on your daily intake of net carbs. Too many net carbs can throw off this delicate balance and prevent your body from reaching this state.

Nutritional Snapshot of Damson

The Damson, also known as damson plum, offers a substantial range of nutrients for its small size. When considering a serving of 100 grams, its macronutrient distribution includes net carbohydrates amounting at 10.02g, proteins contributing a minuscule 0.7g and containing barely any fat with only 0.28g.

Among the carbs, the majority is present in the form of digestible carbohydrates, at around 11.42g, while the remaining are dietary fibers measuring to about 1.4g. It's worth noting that it's these fibres that aid in digestion and can keep you feeling full, hence potentially contributing to maintaining a balanced diet.

Equally distributed are various amino acids in the damsons, like leucine, lysine, and valine at 0.02g each, with other essential amino acids slightly lower at 0.01g. These amino acids influence a variety of bodily functions, including muscle repair and growth, energy regulation, and immune system support.

Regarding micronutrients, Damson does not fall short. It contains an array of vitamins. A notable example is the fruit’s content of Vitamin C that comes in at 9.5mg, a nutrient well known for boosting immune health. Vitamins A and K1 are also detected though in very slight amounts at 17.0ug and 6.4ug respectively - both being key players for visual and bone health. B vitamins are also found, such as Vitamin B-6, Thiamin, Riboflavin, Niacin, and Pantothenic acid, all aiding in energy production and cognitive function.

Minerals found in the Damson are also noteworthy. With a potassium content of 157.0mg, the fruit can contribute towards maintaining a healthy heart rhythm and proper muscle functions. It also contains a bit of calcium and magnesium, necessary for bone health, and trace elements like iron, copper, and zinc, important for oxygen transportation, energy production, and immune health, respectively.

The Damson, moreover, has a content of water reaching 87.23g. This high water content can assist in maintaining overall hydration levels, which is crucial for everyday health. Lastly, the Damson has a calorific value registering at 46.0kcal, making it an energy-providing fruit that could be included in various diets.

Nutrient NameAmount and Unit per 100g
Net Carbs10.02g
Carbohydrate, by difference11.42g
Fiber, total dietary1.4g
Total fats0.28g
Potassium, K157.0mg
Magnesium, Mg7.0mg
Calcium, Ca6.0mg
Vitamin A17.0ug
Vitamin B-60.03mg
Vitamin C, total ascorbic acid9.5mg
Vitamin E (alpha-tocopherol)0.26mg
Vitamin K16.4ug
Copper, Cu0.06mg
Iron, Fe0.17mg
Phosphorus, P16.0mg
Zinc, Zn0.1mg
Fluoride, F2.0ug
Cryptoxanthin, beta35.0ug
Lutein + zeaxanthin73.0ug
Manganese, Mn0.05mg
Pantothenic acid0.14mg
Folate, total5.0ug
Choline, total1.9mg
Aspartic acid0.35g
Glutamic acid0.04g
Fatty acids, total saturated0.02g
Fatty acids, total monounsaturated0.13g
Fatty acids, total polyunsaturated0.04g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Damson' 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 Damson on a Keto Diet

Maintaining the state of ketosis while incorporating Damson into your diet can be quite a challenge because of its high net carbohydrate content. As you know by now, a key to being keto is limiting your daily net carb intake, typically to no more than 20-50 grams per day. In this context, the seemingly small amount of 10.02g of net carbs in 100g of Damson can substantially contribute to your daily net carb limit.

While Damson might pose a problem from a keto standpoint with its high carb content, it's worth discussing its nutritional merits from a broader perspective. Damson is rich in dietary fibre and offers an impressive suite of vitamins and minerals, including Vitamin C, Vitamin K, and copper. This unique nutritional profile contributes to overall health and wellness, promoting improved digestion, boosting immunity, and aiding in maintaining bone health.

It is crucial to remember that while these health benefits are significant, they should be considered alongside the potential disruption to ketosis for those following a strict ketogenic diet. Strict adherence to the ketogenic lifestyle often requires making some tough dietary choices to ensure that the delicate balance of ketosis is not disturbed.

Avoiding Damson in Your Keto Meal Plan

Avoiding Damson, particularly when its tartness may be a cherished part of your culinary experience, can pose its unique challenges. But remember, it's all about making the right choices and being consistent with them.

Here are some practical tips on how to sidestep Damson in your keto meal plan:

One way is to be wary of dishes that might potentially include Damson. Certain desserts, sauces, and salads could be using this fruit as a flavoring element. It's always prudent to check with your host or the cook, or better yet, opt for meals where you can clearly identify all ingredients.

Cravings could probably be the most challenging to deal with, especially if you've been a longtime Damson enthusiast. One practical way to tackle this is to find a lower-carb alternative that may give a comparable mouthfeel or flavor. For example, considering berries such as raspberries or blackberries could be an option. Not only are they known for their low net carb content, but they can also provide nutritional value in the form of dietary fiber and vitamins.

Always keep handy a list of low-carb fruits and vegetables to satiate sudden hunger pangs or when looking for a quick, supplement to your meals. Regularly remind yourself about the wellness benefits that the ketogenic lifestyle can offer when tweaked rightly according to specific dietary guidelines.

Creating your food diary could also be a practical tool. By writing down what and when you eat, you can pinpoint foods in your meal plan that might need some reconsideration, Damson included. You'd be surprised how much clarity a simple act of penning down your food intake can offer.

Keto-Compatible Alternatives for Damson

Understanding that Damson may not be a keto-friendly option does not mean the end of enjoying fruity flavors in your meals. There are several substitutes that are much lower in net carbohydrates and can seamlessly fit into your ketogenic diet. Here are a few:

  1. Berries: Berries, especially raspberries, blackberries, or strawberries, are quintessentially touted as the best keto-friendly fruits. Low in net carbs and high in antioxidants, berries can be incorporated into your diet in various ways, such as in salads, home-made keto desserts, or even as a snack.
  2. Avocados: Though not as tart as Damson, avocados are full of healthful fats and are very low in net carbs, making them an excellent option for people on a ketogenic diet. You can enjoy an avocado on its own, in salads, or even in smoothies for a creamy texture.
  3. Tomatoes: Yes, they are technically a fruit! Tomatoes can provide that tanginess you might miss from Damsons. Roast them for a side dish, make them into a sauce, or include them in your salads.
  4. Olives: Though different in flavour, olives are low in carbohydrates and high in fats. They are arguably one of the best keto-friendly fruits. They can be enjoyed on salads, as a snack, or even stuffed with cheese and herbs for a delightful keto-friendly dish.

Comparatively, raspberries, strawberries, and blackberries contain approximately 5.5g, 5.4g, and 5.6g of net carbs per 100g serving respectively. In stark contrast, Damsons clock in at 10.02g of net carbs for the same serving size. This striking difference underscores why these fruits could be better alternatives on the ketogenic diet.

Concluding Thoughts on Damson and Keto

Navigating the world of the ketogenic diet often feels like a delicate balancing act, and incorporating Damson into the mix can certainly tip the scale in the wrong direction. This is primarily due to Damson's high net carb content, which at around 10.02 grams per 100 grams is significantly higher than most keto-friendly fruits. Consuming such a fruit can easily lead to a surplus of blood sugar levels, throwing off the delicate state of ketosis.

Consistently, we've seen that being aware of the nutritional breakdown of the foods you consume is paramount for successful adherence to a ketogenic diet. Interestingly, while Damson has an unfavorable carb count from a ketogenic perspective, it's equally important to remember that it holds a range of nutritional benefits like a wealth of fiber, Vitamin C, Vitamin K, and copper.

However, the silver lining here for the stalwart keto followers is that kerbing Damson out of your diet doesn't mean curtailing your culinary adventures. You're left with possibilities galore. The world of low-carb fruits offers an assortment ranging from zesty berries to creamy avocados and delectable olives. Not only are these fruits lower in net carbs but also packed with potential health benefits. Transitioning to these foods could actually broaden your spectrum of taste experiences and lead to a more diverse, vibrant, and healthful ketogenic diet.

For anyone missing Damson's signature tartness, consider experimenting with lemon or lime zest in your recipes. These citrus fruits have a potent flavor profile and a very minimal impact on your daily net carb count.

Explore our Is It Keto Knowledge Hub.

Is Date fruit Keto-Friendly
Is Acerola Keto-Friendly
Are Yoshino Cherries Keto-Friendly
Are Wild Cherries 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

Damson contains approximately 10.02g of net carbs per 100g serving, which is high compared to many keto-friendly fruits.

Yes, several low-carb fruits like berries (strawberries, raspberries, blackberries), avocados, tomatoes, and olives can act as substitutes for Damson in your keto-friendly diet.