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Is Murrays Plum Keto-Friendly?

Murrays Plum on a kitchen counter

Is Murrays Plum Keto-Friendly? That's the question we'll be exploring in depth in this article.

As anyone following a ketogenic diet knows, understanding the carb content of your food is crucial.

And while Murrays Plum is a tasty snack, it unfortunately doesn't measure up to the stringent net carb limits of a typical keto diet.

Join us as we delve into the carbohydrate content of Murrays Plum, explore its health implications on a keto diet, share practical tips on avoiding it in your meal plan, and suggest some delicious, keto-compatible alternatives.This isn't just about eliminating a fruit from your diet, it's about better understanding your dietary choices and discovering new and exciting foods that align with your keto lifestyle.


  • Murrays Plum and keto? Unfortunately, they don't mix well due to the fruit's high net carb content.
  • Despite its health benefits, Murrays Plum can disrupt ketosis if included in a keto diet.
  • There are keto-compatible alternatives to Murrays Plum, which offer satisfying sweetness without the high carbs.

Is Murrays Plum Keto-Friendly?

Is Murrays Plum keto-friendly? The short answer is no. But let's delve a bit deeper into why that's the case.

You see, the ketogenic diet operates on a very specific macro-nutrient ratio: low carbohydrates, moderate protein, and high fat. This ratio is designed to shift your body into a state of ketosis, where it burns fat for fuel instead of relying on carbohydrates. This shift can contribute to a variety of potential health benefits.

Now, let's talk about Murrays Plum. A typical 100g serving of Murrays Plum contains 10.02g of net carbohydrates. This might not seem like much at first glance, but let's put it in perspective. If you're strictly following the ketogenic diet, your daily intake of net carbs should ideally be between 20g to 50g. This means that a single 100g serving of Murrays Plum can use up to half, or even more, of your daily carb allotment! That's a significant chunk out of your daily macro-nutrient ratio, pushing you potentially out of the desired state of ketosis.

Can Murrays Plum be Incorporated into a Strict Keto Diet?

As we've already discovered, Murrays Plum, with its high net carbohydrate content, doesn't exactly fit into the confines of a strict keto diet. But what does this mean for those of us who love the taste and potential health benefits of Murrays Plum?

When you're on a strict keto diet, every gram of carbohydrates counts. Consuming more than your daily allotment of net carbs could potentially kick you out of ketosis, the metabolic state at the heart of the ketogenic diet. As we've learned, a 100g serving of Murrays Plum contains 10.02g of net carbs. This is a significant portion of the 20-50g daily net carb limit typically recommended for maintaining ketosis.

So, can you incorporate Murrays Plum into a strict keto diet? Given the facts, it seems unlikely. The high net carb content could easily put you over your daily limit, especially if you're aiming for the lower end of the recommended range.

To navigate this, it's essential to track your carb intake diligently. There are many apps and tools available that can help you count your daily net carbs and ensure you stay within your desired range. By logging everything you eat, you can avoid accidental slip ups that might include foods like Murrays Plum.

Delving into the Carbohydrate Content of Murrays Plum

Let's take a closer look at the carbohydrate content of Murrays Plum, the primary reason it doesn't pass the keto-friendly test.

The carbohydrate content of a food is often divided into two categories: total carbs and net carbs. Total carbs include all types of carbs found in food, including fiber and sugars. Net carbs, on the other hand, are what you get when you subtract the fiber from the total carbs. This is important because, on a ketogenic diet, we're primarily concerned with net carbs.

Why is this? Well, fiber is a type of carbohydrate that isn't broken down into sugar molecules and therefore doesn't raise blood sugar or insulin levels. Because of this, most ketogenic diets count net carbs — not total carbs — when determining daily intake.

Now, back to Murrays Plum. In a 100g serving of Murrays Plum, there are 10.02g of net carbohydrates. This is the number that matters for keto dieters. To put that into perspective, if you're aiming for a strict limit of 20g of net carbs per day on your keto diet, a single serving of Murrays Plum would account for half of your daily allowance!

To further illustrate, let's say you decide to have a generous serving of Murrays Plum, let's say 200g. That would yield a whopping 20.04g of net carbs, effectively maxing out your carb limit for the day, if you're adhering to a strict 20g limit.

Nutritional Snapshot of Murrays Plum

Murrays Plum offers a wide range of nutrients in a 100g sample, making it a versatile food item in varied diets. The most substantial macronutrient present is Net Carbs, at 10.02g, closely followed by Carbohydrates by difference at 11.42g. This is complemented by dietary fiber at 1.4g, which assists in digestion.

In terms of micronutrients, Murrays Plum is particularly rich in Potassium (157.0mg), a mineral crucial for heart health and muscle function. It also contains a good amount of Vitamin A (17.0ug) that supports eye health, and Vitamin C (9.5mg), known for its immune-boosting properties.

Not to forget, it contains essential fatty acids (total mono and polyunsaturated fats), which are beneficial for maintaining heart health. In addition, there is a wide variety of vitamins and minerals present in smaller amounts, such as Magnesium, Calcium, Iron, Zinc, and several B vitamins, which collectively support various body functions.

Unique to Murrays Plum is its Beta-carotene content (190.0ug). Beta-carotene is a powerful antioxidant that the body converts into Vitamin A. It's also noteworthy that this fruit contains a small amount of protein (0.7g) and minimal total fats (0.28g), making it a lower-fat choice that still offers a range of nutrients.

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.
'Murrays 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 Murrays Plum on a Keto Diet

While Murrays Plum may not be the ideal choice for those of us on a strict keto diet, it doesn't mean the fruit doesn't have its own set of health benefits. It does, however, mean that those of us striving to maintain ketosis need to be aware of how consuming Murrays Plum could potentially affect that delicate balance.

One of the most important aspects of the ketogenic diet is maintaining the state of ketosis, where your body burns fats rather than carbohydrates for energy. When the carb intake exceeds the recommended limit, your body may revert to burning carbs for energy instead of fats, effectively taking you out of ketosis. Given that a 100g serving of Murrays Plum contains 10.02g of net carbs, it's easy to see how even a small serving could significantly impact your carb intake for the day, especially if you're targeting the lower end of the recommended range.

While Murrays Plum might be incompatible with a ketogenic diet, it's worth noting that the fruit has its own nutritional merits. Murrays Plum is known for its unique taste and potential health benefits. However, the specific health properties of Murrays Plum can vary and need to be further investigated.

Avoiding Murrays Plum in Your Keto Meal Plan

Sticking to a ketogenic diet means making conscious food choices, and unfortunately, that may include avoiding the delectable Murrays Plum. Here are some practical tips for steering clear of this fruit, while still enjoying a diverse and satisfying meal plan.

First off, it's critical to read food labels or do a quick online search when you're unsure about a food's carb content. This can be particularly helpful when dining out or trying new foods. It's also essential to familiarize yourself with the potential hidden sources of carbs in your diet. For instance, you might find Murrays Plum as a key ingredient in certain sauces, beverages, or desserts, which might not be immediately obvious.

As for overcoming cravings for Murrays Plum, try replacing it with keto-friendly fruits, like berries. They can offer a similar sweet satisfaction while fitting neatly within your carb limits. Remember, the goal of a ketogenic diet isn't to eliminate all fruits, but to choose those that align with your low-carb lifestyle.

Similarly, you can experiment with other food groups to find new favorites. Incorporate more high-fat, low-carb options into your meals. For example, avocados, fatty fish, and nuts are not just keto-friendly, but also provide valuable nutrients.

Lastly, maintaining a diverse diet is just as important on keto as it is on any other eating plan. There's a world of low-carb vegetables, meats, dairy, and even grains that can keep your meals varied and interesting. By doing so, you can stick to your keto goals without feeling deprived.

Keto-Compatible Alternatives for Murrays Plum

While the unique flavor of Murrays Plum may be hard to replace, there are several keto-friendly alternatives that can satisfy your craving for something sweet, without sacrificing your ketosis. Here are a few suggestions:

  1. Berries: Berries such as strawberries, raspberries, and blackberries are lower in net carbs compared to Murrays Plum, making them a more suitable choice for a keto diet. For instance, a 100g serving of raspberries has approximately 5.44g of net carbs, which is nearly half of the carb content in Murrays Plum. This makes berries an excellent option for those who miss the natural sweetness of fruits on keto.
  2. Avocados: While not a direct replacement for Murrays Plum, avocados are a keto superfood thanks to their high fiber and healthy fat content. A 100g serving of avocado contains only 1.8g of net carbs, a stark contrast to Murrays Plum. They are versatile and can be used in sweet dishes like smoothies or savory dishes like salads.
  3. Tomatoes: Often considered as a fruit, tomatoes are another low-carb alternative. A 100g serving of tomatoes contains approximately 2.69g of net carbs. They can be used in a variety of culinary preparations, from salads to sauces.

Concluding Thoughts on Murrays Plum and Keto

In our exploration of Murrays Plum and its compatibility with a ketogenic diet, we've covered quite a bit of ground. We've learned that although Murrays Plum has many potential health benefits, its high net carbohydrate content makes it a less than ideal choice for those adhering to a strict keto diet. Consuming Murrays Plum, even in relatively small quantities, could potentially knock you out of the state of ketosis, which is the core of the ketogenic lifestyle.

However, the absence of Murrays Plum in your diet doesn't mean you're missing out on enjoying fruits. The keto diet, while often associated with high-fat foods like avocados and cheeses, also accommodates several fruits. Berries, for instance, offer a sweet yet low-carb alternative to Murrays Plum. It's about making informed choices and selecting fruits that align with your low-carb lifestyle.

The key takeaway is that while Murrays Plum may not fit into your keto meal plan, it's certainly not a black-and-white situation. There's a spectrum of fruit options available that can inject diversity and excitement into your keto meals without sacrificing your ketosis.

Moreover, this exploration encourages us to take a broader perspective on our diet. It's not simply about elimination but about finding balance. Even though Murrays Plum may not be suitable for a keto diet, it might find a place in other dietary regimens. As such, always remember that dietary choices should be tailored to individual needs, preferences, and goals.

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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

The high net carb content of Murrays Plum could potentially disrupt your state of ketosis, making it a less ideal choice for those adhering to a strict ketogenic diet.