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Is Greengage Keto-Friendly?

Greengage on a kitchen counter

In the world of dieting and nutrition, the ketogenic or 'keto' diet has emerged as a popular choice for many.

Central to this diet is the concept of ketosis, a metabolic state that encourages the body to burn fat for energy instead of carbs.

However, maintaining ketosis requires careful monitoring of your daily carb intake, particularly from fruits.

So, where does Greengage fit into this? Is Greengage Keto-Friendly? Spoiler alert: While Greengage boasts several health benefits, its high carbohydrate content puts it in the 'not so keto-friendly' category.

In this comprehensive analysis, we'll explore Greengage's nutritional profile, understand the concept of net carbs in a keto context, discuss the challenges of staying in ketosis with Greengage, suggest practical tips for avoiding this fruit in your keto diet, and provide alternatives to keep your meal plan exciting and varied.

Let's delve deeper.


  • Greengage is not keto-friendly due to its high carbohydrate content, which can potentially disrupt the state of ketosis.
  • Despite this, Greengage is rich in vitamins and fiber, contributing to overall health but not necessarily aligning with keto goals.
  • Staying in ketosis while consuming Greengage can be challenging due to its high carb content.

Is Greengage Keto-Friendly?

Let's cut straight to the chase - Is Greengage Keto-Friendly? The simple answer is, unfortunately, no. But let's delve a little deeper into the why.

The ketogenic diet, as we all know, is a diet that restricts carbohydrates severely. The daily net carb limit typically ranges from 20-50 grams depending on your individual goals. With that in mind, let's examine the Greengage.

The Greengage, though delicious and packed with beneficial nutrients, comes with a significant caveat for those of us on a keto diet. Each 100g serving of Greengage contains 10.02g net carbs. This might not seem like much at first glance, but in the context of the ketogenic diet, that is a significant proportion of the daily carb limit. If you were consuming other food with carbs as well, you can see how quickly you might surpass the allowed threshold.

Further, there's a common misconception that all fruits and veggies are fair game on a keto diet. While it's true that many are low in carbs and high in fiber, not all of them meet the stringent low-carb criteria that a keto diet demands. Unfortunately, our sweet Greengage falls into this category.

So, as much as we love the Greengage for its vitamins and rich taste, its high net carb content makes it incompatible with a strict ketogenic diet. We're all for incorporating a variety of foods into our diets, but when it comes to maintaining ketosis, we need to make sure those foods align with our macro-nutrient needs.

Can Greengage be Incorporated into a Strict Keto Diet?

As we've touched on before, the short answer here is that Greengage could pose a challenge if incorporated into a strict keto diet. The high net carb content of the fruit could potentially disrupt the state of ketosis that the diet aims to achieve.

When you're adhering to a strict ketogenic diet, the goal is to keep your daily net carb intake between 20 and 50 grams. Now, considering that 100g of Greengage contains 10.02g net carbs, this fruit alone could account for a substantial portion of your daily carb limit. If you add in the carbs from other sources in your meal plan, you could quickly exceed your daily limit.

Tracking your carb intake becomes crucial here. There are numerous tools and apps available that can help you log your daily food intake and keep a close eye on your macro-nutrient ratios. These tools can be invaluable in helping you stay on track and ensuring you meet your macro-nutrient needs without exceeding your daily carb limit.

However, it's important to remember that everyone's body responds differently to different foods. While one person may be able to incorporate a small amount of Greengage into their diet without disrupting ketosis, another person may not be so lucky. It's all about finding what works for you.

Delving into the Carbohydrate Content of Greengage

Let's get down to the nitty-gritty and delve into the carbohydrate content of Greengage. As previously mentioned, a 100g serving of this fruit contains 10.02g of net carbs. But what does this mean in practical, everyday terms?

First off, it's important to understand the concept of 'net carbs.' Net carbs are calculated by subtracting the fiber content from the total carbohydrate content. This is because fiber is a type of carbohydrate that your body can't digest. As such, it doesn't raise your blood sugar levels and thus doesn't count towards your daily net carb intake.

So, why is this concept important for those on a keto diet? Well, maintaining a state of ketosis (where your body burns fat for energy instead of carbs) requires a very low daily intake of net carbs, typically between 20-50 grams.

But let's put this concept into perspective using Greengage as an example. Imagine you decide to treat yourself to a small serving of Greengage - let's say around 50g, which is roughly half a medium-sized fruit. Even in this small serving, you'd be consuming around 5.01g of net carbs. Add this to a meal containing other sources of carbs, and you can see how quickly the numbers add up towards your daily limit.

When you consider that larger servings of Greengage would correspondingly increase your net carb intake, it becomes clear that regular consumption of this fruit can challenge the strict carbohydrate limits that are central to a ketogenic diet.

Nutritional Snapshot of Greengage

Greengage, a type of plum, offers a variety of nutrients as per the data provided by the US Department of Agriculture's FoodData Central system. For every 100g, it contains 10.02g of net carbs, 0.7g of protein, and minimal fats (0.28g), making it a low-fat and moderate-carb food option. Notably, the fruit's dietary fiber is 1.4g, which aids in digestion.

The mineral content of Greengage includes Potassium (157.0mg), Magnesium (7.0mg), Calcium (6.0mg), and trace amounts of Copper, Iron, Phosphorus, and Zinc. Potassium, in particular, helps maintain electrolyte balance, while Calcium and Magnesium contribute to bone health.

Greengage is also a source of vitamins A, B-6, C, E, and K1. The presence of Vitamin C (9.5mg) is significant as it's an antioxidant that helps protect the body from free radicals. The Vitamin A content (17.0ug), primarily in the form of Beta-carotene, is important for vision and immune function. Additionally, Vitamin K1 (6.4ug) is essential for blood clotting.

This fruit also contains amino acids like Leucine, Lysine, and others, albeit in smaller quantities. They're the building blocks of protein, playing a crucial role in muscle repair and growth.

Fatty acids found in Greengage include saturated, monounsaturated, and polyunsaturated fats. Although they're present in minimal amounts, these fats are essential for heart health and cell function.

Lastly, Greengage's high water content (87.23g per 100g) makes it a hydrating food, contributing to overall fluid balance in the body.

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.
'Greengage' 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 Greengage on a Keto Diet

The implications of incorporating Greengage into a ketogenic diet are multifaceted. On one hand, the high net carbohydrate content of the fruit can potentially disrupt ketosis, the metabolic state central to the keto diet. On the other hand, Greengage does possess properties that contribute to overall health.

Let's talk about ketosis first. When your body is in a state of ketosis, it's burning fats for fuel instead of carbohydrates. Consuming high-carb foods like Greengage can provide your body with enough carbs to return it to burning glucose for energy, essentially knocking you out of ketosis. This could be counterproductive if your primary aim is to maintain this fat-burning state.

However, it's also important to note that Greengage, like many fruits, is rich in vitamins and dietary fiber. It's an excellent source of vitamins A and C, both of which are essential for maintaining a healthy immune system. The dietary fiber in Greengage can also support digestive health, potentially easing digestion and promoting a healthy gut.

So, the challenge here is finding a balance. On a keto diet, you have to weigh the potential benefits of consuming nutrient-rich foods like Greengage against their carb content to ensure you don't disrupt your state of ketosis. It's a delicate balancing act, and one that underscores the necessity of tailoring your diet to your specific goals and needs.

Avoiding Greengage in Your Keto Meal Plan

Avoiding Greengage while adhering to your strict keto meal plan might feel like a daunting task, especially if it's a fruit you relish. However, with a bit of planning and awareness, it's entirely manageable.

First and foremost, it's crucial to be mindful of your food choices. When shopping for groceries or dining out, it's important to remember that not all fruits are fair game on a keto diet. Unfortunately, Greengage falls into the high-carb category and could disrupt your state of ketosis due to its net carb content.

You might encounter Greengage in various forms - as a standalone fruit, or in desserts, salads, or even certain sauces. Being aware of ingredients in your meals, particularly in restaurant dishes or packaged foods, can help you avoid accidental intake. If you're unsure, don't hesitate to ask or read the ingredient list.

Navigating social situations can also be a challenge. If you're at a gathering where Greengage is served, it may be tempting to indulge. However, you can tactfully decline or opt for low-carb alternatives that align with your diet.

Cravings may also occur. If you find yourself longing for the sweet taste of Greengage, it might help to have a list of keto-friendly fruits that you enjoy just as much. Fruits like raspberries, strawberries, and blackberries could serve as delicious and suitable alternatives.

Creating a meal plan can also be a lifesaver. By planning your meals in advance, you can ensure you're meeting your macro-nutrient needs while avoiding high-carb foods like Greengage.

Keto-Compatible Alternatives for Greengage

While Greengage may be off the menu due to its high carb content, fear not! There are several delicious, low-carb fruits that can serve as excellent substitutes and can be incorporated into your keto meal plan.

Let's explore some of these keto-compatible alternatives:

  1. Raspberries: These tiny, tangy fruits are packed with fiber, bringing their net carb content down to a keto-friendly level. A 100g serving of raspberries contains just 5.4g of net carbs. That's roughly half the net carbs present in an equivalent serving of Greengage. Raspberries can be a great addition to a keto breakfast, perhaps paired with Greek yogurt or sprinkled over a keto-friendly pancake.
  2. Blackberries: Another fiber-rich fruit, blackberries, has only 4.31g of net carbs per 100g serving. They can be used in a variety of dishes, from salads to desserts, or simply enjoyed as a snack.
  3. Strawberries: These popular berries have a net carb content of 5.5g per 100g serving. Strawberries can be quite versatile, adding a sweet touch to salads or serving as a base for keto-friendly desserts.
  4. Avocado: Although not a direct substitute taste-wise, avocado is a keto champion in terms of its macro-nutrient profile. One medium avocado contains about 3g net carbs, and it's loaded with healthy fats that are beneficial for a keto diet. It can be used in everything from salads to smoothies.

Remember, while these substitutes have lower carb contents than Greengage, their intake should still be monitored to ensure you stay within your daily carb limit.

Concluding Thoughts on Greengage and Keto

Navigating the nutritional landscape of a ketogenic diet can be complex, particularly when it comes to incorporating fruits like Greengage. While this fruit is rich in vitamins and fiber, it is its high net carb content that makes it a less-than-ideal candidate for a strict keto diet.

Throughout this discussion, we've seen how Greengage's carbohydrate content could potentially interfere with maintaining a state of ketosis. We've also explored the importance of net carbs in this context and how quick they can add up, potentially nudging you out of ketosis.

However, it's important to remember that a keto diet doesn't mean completely forgoing the benefits of fruits. There are several keto-friendly alternatives to Greengage, including raspberries, blackberries, strawberries, and avocado. These fruits offer similar nutritional benefits but with a much lower net carb content, making them more compatible with a keto dietary plan.

One unique idea to consider is the concept of "cycling" in your diet, where you might incorporate higher-carb days into your meal plan to enjoy fruits like Greengage. However, this approach demands a deep understanding of your body's responses and should only be considered under professional guidance.

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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.

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

Greengage falls into the high-carb category of fruits. Its net carb content could potentially disrupt the state of ketosis, which is essential for a successful keto diet.

All varieties of Greengage tend to have similar nutritional profiles, including their carbohydrate content. Therefore, varying types of Greengage are likely to be similarly incompatible with a strict keto diet.