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Is Green Plum Keto-Friendly?

Green Plum on a kitchen counter

The ketogenic lifestyle: it's a world where meticulous counting and curating of what's on the plate critically matter.In this careful macronutrient balancing act, where does the green plum fit? Is it a keto-friendly accomplice or a stealthy saboteur of ketosis? Explore with us as we delve deep into the carb content of the green plum, its effects on a keto diet, alternatives that could hold their ground, and striking that perfect balance in your keto-friendly meal.


  • Green plum is not keto-friendly due to its high net carb content.
  • Consuming green plum could challenge the maintenance of ketosis by contributing a significant proportion of your daily carb allowance.
  • While green plums are packed with nutritional benefits, they may not be accommodated in a strict keto diet.

Is Green Plum Keto-Friendly?

Now it's time to tackle the million-dollar question: Is green plum keto-friendly? Straight off the bat, we regret to report that this sumptuous fruit doesn't quite make the keto cut.

Remember, the key to maintaining ketosis, the metabolic state at the heart of the ketogenic diet, is keeping a strict check on carbohydrate intake. The ketogenic diet typically permits a limit of 20 to 50 grams of carbohydrates per day, depending on individual factors. Knowing this, one cannot ignore the carbohydrate content in foods.

Let's take a closer look at our fascinating fruit. A measure of 100 grams of green plum contains approximately 10.02 grams of net carbs. To put this into perspective, if you binged on a sizable helping of these juicy delights, you'd gobble up a significant chunk of your daily carb allowance in one go. In my book, that's not a friendly maneuver, at least not in the keto world.

You might wonder whether a little adjustment here and there could still fit these tangy gems into a strict keto diet. But even if we tried to juggle our macros, it's hard to see how the green plum could comfortably sit within such a low-carb limit. The carb content is quite steep, making the green plum a challenging fit for those of us adhering to a ketogenic diet.

However, it is essential to clarify that although we've brushed past the green plum on our quest for keto-friendly foods, the fruit's intrinsic nutritional worth remains intact. Despite its high carb content, the green plum boasts other beneficial micronutrients, which we will discuss in the next section.

Can Green Plum be Incorporated into a Strict Keto Diet?

Can a strict ketogenic diet and the green plum ever walk hand in hand? Given our previous discussion on the green plum's net carb content, you may have surmised that this prospect is rather unlikely. But let's dig into why that's the case.

A strict keto diet is characterized by rigid carbohydrate boundaries. Consuming more than the limited carb quota can quickly derail the body from the state of ketosis, the very crux of the ketogenic diet. Given that a single serving of 100 grams of green plum comes with a whopping 10.02 grams of net carbs, the possible incorporation becomes problematic. Yes, you might argue that you could consume less, but even a smaller portion can take up a sizeable chunk of your permitted carbohydrate intake.

So, what could we do? The first step is to become meticulous 'carb detectives'. Yes, we need to scrutinize the carb content of everything we consume. Various digital tools and mobile apps can help today's tech-savvy dieters keep a close tally on their daily macronutrient - fats, proteins, and carbs - intake. Regular tracking could help keep any carb-creep in check and maintain your ketogenic diet's integrity.

Despite the challenges, it's also essential to remember that the ketogenic diet isn't a one-size-fits-all solution. Everyone's carbohydrate threshold for ketosis can be different. Some may be able to stay in ketosis with a slightly higher carb intake, while others might need to adhere strictly to the lower end. This nuance is crucial when considering the incorporation of any food item, green plum included, into your ketogenic diet.

Delving into the Carbohydrate Content of Green Plum

Having established that the green plum, delicious as it may be, is not particularly keto-friendly, it's time to delve into why that's the case. This brings us to the intriguing world of carbohydrates.

Carbohydrates are one of the essential macronutrients and a primary source of energy. They can largely be broken down into sugars, fibers, and starches - shifts in these components result in different types of ‘carbs’.

Now, coming back to our green plum, for every 100 grams of this fruit you consume, you're ingesting 10.02 grams of net carbs. But what exactly do we mean by 'net carbs'?

In the context of a ketogenic diet, when we talk about carbs, we're usually referring to net carbs. The term 'net carbs' simply refers to the digestible carbohydrates that the body can use for energy. This is calculated by subtracting the dietary fiber (which does not increase blood sugar levels) from the total carbs. Though fibers are carbohydrates, they aren't metabolized into glucose like other types of carbs, hence, we exclude them when calculating net carbs.

How does this relate to our star fruit? Let's crunch some numbers for perspective. Say you decide to have 200 grams of green plum as part of your meal. This would translate into 20.04 grams of net carbs - close to, if not exceeding, the total daily limit for someone strictly adhering to a ketogenic diet. To further contextualize, consuming just one large green plum could potentially use up almost half of your daily carb allowance, if you’re sticking to the lower end of the 20-50 grams per day carb intake.

I hope this paints a clear picture of why, despite its tangy allure and nutritional goodness, the green plum can throw a wrench in the works of a strict ketogenic diet. And remember, this analysis isn't a judgement of the fruit's overall health value, but merely a reflection of its compatibility with a ketogenic diet.

Nutritional Snapshot of Green Plum

Delving into the nutritional profile of Green Plum, we unravel an array of substantial components needed for optimal health. Per 100g of the fruit, we find that it contains 10.02g of net carbs, a chunk of which comes from its dietary fiber content of 1.4g, crucial for proper digestion.

Despite its lean fat content of 0.28g, Green Plum is a significant source of both monounsaturated and polyunsaturated fats, which play a vital role in maintaining heart health and managing inflammation. Protein content is modest at 0.7g, but it consists of essential amino acids-like leucine, isoleucine, lysine- needed for bodily functions like tissue repair and immune responses.

Green Plum is also a repository of certain vitamins and minerals. It provides 157mg of potassium, crucial for nerve function and muscle control, and a range of crucial vitamins including Vitamin A, B-6, C, and E. Notably, it contains 9.5mg of vitamin C, a potent antioxidant that supports immune function, and 17ug of Vitamin A, known for its role in vision and cell growth.

A broad spectrum of other critical micronutrients, such as Magnesium, Calcium, Vitamin K1, gives Green Plum its applaudable status. Of interest might be its copper content of 0.06mg, often found in only a handful of foods, plays a considerable role in maintaining healthy bones and nerves.

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.
'Green Plum' was not found in FoodData Central, so nutritional data for 'Plums, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Green Plum on a Keto Diet

Reading through the nutrition profile of the green plum, coupled with its sheer incompatibility with a keto dietary plan, might prompt you to wonder - what might be the health implications if a diet comprising of green plum collided head-on with trying to maintain a state of ketosis?

As we have previously deliberated, the high net carb content of green plums makes it a potential compromise for maintaining ketosis. Consuming green plums could contribute a significant proportion of your daily carb allowance, thereby making it challenging to stay within the boundaries set by a ketogenic diet.

The carbohydrates present in the green plums, upon digestion, break down into glucose, which enters the bloodstream, leading to an increase in blood sugar levels. For anyone following a ketogenic diet, this increase could pose a problem because the goal of the diet is to use fat, not glucose, for energy. Combining a strict keto diet with regular consumption of green plums may result in a tug of war over your body's preferred energy source.

But it's not all unfavorable news. Despite the keto incompatibility, green plum has a raft of health benefits to offer. Full to the brim with numerous vitamins and minerals, green plums bring many nutritional goodies to the table. They are rich in dietary fiber, which is great for digestion, and packed with vitamin C, known for its immunity-boosting properties. Furthermore, green plums come loaded with antioxidants, which play crucial roles in promoting heart health, reducing inflammation, and counteracting harmful free radicals.

Although green plum's invasion on a strict keto diet might strike as an unwelcome raid, it's important to note that this doesn't undermine their intrinsic nutritional value. However, when aiming for ketosis, it's evidently wise to avoid green plums, despite their healthful charms.

Avoiding Green Plum in Your Keto Meal Plan

Operating under the ketogenic diet's central tenet of low carb intake, the green plum, sadly, isn’t grabbing an invite to the keto party. Ensuring its absence from your meal plan can be key to maintaining the state of ketosis. Let's explore some tips on how to dodge this fruit in favor of more keto-friendly options.

The initial step toward avoiding green plum in your meals is to truly understand your food. Pay close attention to food labels, the products used in dishes, especially mixed dishes or those with sauces, could sometimes include green plums or even its derivatives. One unsuspecting bite could invite those extra carbs you've been diligently dodging. So, staying fruit aware is our tip number one.

Next up is planning your meals. A mapped-out meal plan helps reduce impulse choices and encourages mindful eating. By laying out exactly what's on your plate for the week, you're likely dismissing the odds of any green plums or other high-carb foods sneaking into your diet.

Cravings might pose a challenge while trying to avoid this tangy treat. Here, the key is not to deny them but to beat them at their game. If it's simply the tang of the green plum you're pining for, there are several keto-friendly substitutes you can reach for. For instance, consider raspberries or cranberries. These lower-carb fruit options can deliver quite a punch of tanginess, minus the carb overload.

Let's not forget, the ketogenic diet is ultimately about creating a healthier, sustainable lifestyle. Swapping one high-carb food with another will merely be a game of Whack-A-Mole unless we develop an innate understanding of our food and learn how it impacts our bodies.

Keto-Compatible Alternatives for Green Plum

Given that green plum can't quite make it into a keto-friendly meal plan, what are some of the alternatives? Let's take a jaunt into the world of keto-compatible substitutes bearing in mind not just their low-carb profiles, but also their role in enhancing our go-to recipes.

A top contender is the raspberry. With about 5.44 grams of net carbs (subtracting fiber) per 100 grams, raspberries boast almost half the carb content of green plums. This juicy berry can easily slip into smoothies, garnishes, or even a mid-afternoon snack. Plus, they're packed with antioxidants, adding to your diet a healthful burst of nutrition.

Next in line is the avocado. Yes, it’s a fruit! The humble avocado's low carb content of around 1.8 grams per 100 grams makes it a superstar when it comes to keto alternatives. Avocados can form the base for delectable guacamole, be paired with eggs for breakfast, or provide a creamy note to your salads. Not to mention, they're rich in heart-healthy monounsaturated fats and dietary fiber.

Cranberries are another suitable alternative, especially if it's the tang of green plums you’re missing. They contain about 12.2 grams of carbs per100 grams, but high fiber content pulls down the net carbs, making them less disruptive to ketosis. These tart berries can be used in modest amounts to add pizazz to salads, or as a topping on keto-friendly deserts.

And let's not forget strawberries! With their 7.68 grams of net carbs per 100 grams, strawberries can be wonderfully refreshing, eaten raw, or added to your smoothies. Like our other alternatives, they bring you vitamins and antioxidants, complementing your ketogenic diet with their rich nutritional profile.

Concluding Thoughts on Green Plum and Keto

As we wind down our examination of green plum's role, or lack thereof, in a ketogenic diet, a few key insights command attention. Green plum, while packed with nutritional goodness such as dietary fiber, vitamin C, and antioxidants, unfortunately, skews quite high on the net carb scale. A small serving can potentially eat up much of a day's carb allotment for those strictly following a ketogenic diet.

This high net carb content is the deciding factor, making green plum less than suitable for a keto regimen where maintaining low carbohydrate intake is paramount. A bite into this tangy fruit could swiftly bring an undesired end to your carefully maintained ketosis.

However, hope remains in the form of several keto-friendly fruit alternatives that we've presented to you, such as raspberries, avocados, cranberries, and strawberries. You are encouraged to experiment with these, adding tang and variety to your keto meals while maintaining your low-carb requirements.

In this journey, we've discovered that a diet isn't a one-size-fits-all formula. Understanding the nuances of the food we consume plays a pivotal role in successfully navigating a particular diet plan. The story of green plum provides a valuable lesson, illustrating the importance of being keenly aware of what we eat.

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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.


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Frequently Asked Questions

No. Due to their high net carb content, green plums are not considered keto-friendly.

Green plums, while rich in nutrients, are high in carbs. In a ketogenic diet, carb intake is usually kept limited to encourage the body to enter ketosis. Consuming green plums could exceed this limit, making ketosis harder to achieve and maintain.