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Are Nanjing Cherries Keto-Friendly?

Nanjing Cherries on a kitchen counter

As we embark on this exploration into the world of ketogenic foods, one question comes to the fore: Are Nanjing Cherries Keto-Friendly? These vibrant fruits are a delight to the senses, but their compatibility with a ketogenic diet warrants a deeper examination.

In the following sections, we delve into the carbohydrate content of these cherries, discuss potential challenges when incorporating them into a ketogenic diet, and explore alternatives that can help individuals stick to their keto journey while still indulging in a wide array of flavors.

While Nanjing Cherries offer an array of nutrients, their high net carb content may pose a challenge to maintaining a state of ketosis.

So buckle up and get ready for an in-depth exploration of Nanjing Cherries under the keto lens.


  • Nanjing Cherries have high net carbs, making them challenging to incorporate into a keto diet.
  • Despite their rich antioxidant content, the carb load of these cherries poses a potential setback for ketosis.
  • Discover why maintaining ketosis can be difficult when Nanjing Cherries are part of your keto meal plan.

Are Nanjing Cherries Keto-Friendly?

Time to answer the question that brought us here: Are Nanjing Cherries Keto-Friendly? In the world of ketogenic diets, the rule of thumb is to stick to low-carb foods, essential fats, and moderate protein, a balance that helps our bodies to move into a state of ketosis and burn fat for fuel effectively.

So, where do Nanjing Cherries stand in the keto world? Let's take a closer look at their nutritional profile, particularly the carbohydrate content which is crucial for a keto follower. According to nutritional data, 100 grams of Nanjing Cherries pack 13.91 grams of net carbohydrates. While these numbers may seem insignificant at first glance, they carry substantial weight in the keto equation.

Remember, a typical keto diet aims to keep your carbohydrate intake roughly between 20 to 50 grams per day. Now, if we do the math, a single serving of Nanjing Cherries could take up a large chunk, or for some, almost all of their carb allowance for the day.

Given these numbers, it's clear that regularly including Nanjing Cherries in your meal plans may not be compatible with a strict ketogenic diet. While these cherries are nutritionally rich, their carbohydrate content, unfortunately, can limit their keto-friendly nature.

Can Nanjing Cherries be Incorporated into a Strict Keto Diet?

Diving straight into our primary concern, the question arises: Can Nanjing Cherries be incorporated into a strict Keto diet? Strict being the operative word here. As we previously mentioned, to maintain a state of ketosis, it's crucial to closely monitor your carb intake, ensuring it remains within the 20-50g daily limit typical to a ketogenic diet.

Given their high carb content, integrating Nanjing Cherries into a strict keto diet might present a challenge. The 13.91g net carbs per 100g that they bring could potentially exhaust a significant portion of your daily carb allowance. This fact places Nanjing Cherries on the higher end of the carb spectrum when stacked up against other fruits, leading us to the uncomfortable conclusion that they are not the ideal choice for a keto-friendly fruit.

However, the wonderfully diverse world of nutrition has taught us that there's often more to dietary choices than just black or white, or in this case, keto-friendly or not. Could there be a loophole that allows you to enjoy them while maintaining ketosis?

Theoretically, yes, though it does call for meticulous planning and constant vigilance. For instance, considering a much smaller serving while ensuring your remaining meals for the day are exceptionally low in carbs. Or perhaps reserving these cherries for those rare moments of indulgence, ensuring that your overall weekly carb intake is within the keto-friendly range.

Delving into the Carbohydrate Content of Nanjing Cherries

Let us now delve deeper into the carbohydrate content of Nanjing Cherries, a crucial factor affecting their compatibility with a ketogenic diet. These cherries pack 13.91 grams of net carbohydrates per 100 grams. But what does this mean to someone on a keto diet?

In the landscape of a ketogenic diet, a key term is "net carbs". It's these net carbs that your body can actually absorb and utilize, which would ultimately have an impact on your state of ketosis. They do not include fiber and certain types of sugar alcohols, which your body can't digest.

Now, let's apply this concept to a real-world scenario involving our star fruit, Nanjing Cherries. Let's say you indulge in a 200g serving of these cherries; this amount would yield around 27.82 grams of net carbs. Remember, the typical daily carb limit for a ketogenic diet ranges anywhere between 20 to 50 grams per day, depending on one's individual threshold for maintaining ketosis. It becomes evident that even a single serving of Nanjing Cherries can put a serious dent in this limit, especially for individuals who aim for a lower daily carb intake to stay in ketosis.

Nutritional Snapshot of Nanjing Cherries

The Nanjing Cherry, presented in a weight proportion of 100g, provides a myriad of both macro and micronutrients, contributing to its richness and potential health benefits.

Starting with the macronutrients, the Nanjing Cherry presents 13.91g of net carbs, 1.06g of protein, and a minimal fat content of 0.2g. Notably, they also offer a noteworthy contribution of dietary fiber, rested at 2.1g, which is recognized for its role in supporting digestion.

In the context of micronutrients, Nanjing Cherries are homes to a variety of vitamins and minerals. They are a refreshing source of Potassium (222.0mg), beneficial for heart and kidney functions, and various vitamins such as Vitamin A (3.0ug), known for its vision-aiding properties, Vitamin C (7.0mg) for immune function, and Vitamin E (0.07mg), an antioxidant beneficial for skin health. Small but significant quantities of Vitamin B-6, Calcium, and Magnesium are also present.

Other noteworthy components include Beta-carotene (38.0ug), which can be converted into Vitamin A in the body, and Lutein + Zeaxanthin (85.0ug), known for supporting eye health.

Furthermore, impressions of iron, copper, manganese, and many more essential nutrients can be found within these cherries. Along with the 63.0kcal energy and substantial water content (82.25g), they offer a juicy and nourishing option for fruit lovers.

Nutrient NameAmount and Unit per 100g
Net Carbs 13.91g
Carbohydrate, by difference 16.01g
Fiber, total dietary 2.1g
Total fats 0.2g
Protein 1.06g
Potassium, K 222.0mg
Magnesium, Mg 11.0mg
Calcium, Ca 13.0mg
Vitamin A 3.0ug
Vitamin B-6 0.05mg
Vitamin C, total ascorbic acid 7.0mg
Vitamin E (alpha-tocopherol) 0.07mg
Vitamin K1 2.1ug
Copper, Cu 0.06mg
Iron, Fe 0.36mg
Phosphorus, P 21.0mg
Zinc, Zn 0.07mg
Fluoride, F 2.0ug
Beta-carotene 38.0ug
Lutein + zeaxanthin 85.0ug
Manganese, Mn 0.07mg
Thiamin 0.03mg
Riboflavin 0.03mg
Niacin 0.15mg
Pantothenic acid 0.2mg
Folate, total 4.0ug
Choline, total 6.1mg
Calories 63.0kcal
Water 82.25g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.03g
Lysine 0.03g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.02g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.02g
Histidine 0.02g
Alanine 0.03g
Aspartic acid 0.57g
Glutamic acid 0.08g
Glycine 0.02g
Proline 0.04g
Serine 0.03g
Fatty acids, total saturated 0.04g
Fatty acids, total monounsaturated 0.05g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Nanjing Cherries' was not found in FoodData Central, so nutritional data for 'Cherries, sweet, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Nanjing Cherries on a Keto Diet

The health implications of including Nanjing Cherries in a keto diet are multi-faceted. While these cherries are laden with nutritional goodness, their high net carb content could potentially interfere with ketosis, the metabolic state that a ketogenic diet aims to induce.

Ketosis, for those less familiar with the term, is a metabolic state in which your body, deprived of enough glucose for energy, begins burning stored fat instead, producing ketones as a byproduct. To enter and maintain ketosis, you need to restrict carbs to a level that varies individually but generally falls between 20-50 grams a day. Ingesting too many carbs can knock you out of ketosis, stalling the fat-burning benefits of the diet.

Given that each 100 grams of Nanjing Cherries contain 13.91 grams of net carbs, even a medium serving could potentially disrupt ketosis for some individuals who are particularly carbohydrate sensitive. This is a crucial consideration for those following a strict ketogenic diet whose daily carb intake tends to be on the lower end of the keto spectrum.

On the flipside, Nanjing Cherries come with their own set of health benefits. They are rich in antioxidants and pack a wholesome punch of vitamins and minerals, which contribute to overall wellness. Antioxidants help neutralize harmful free radicals in the body, thereby playing a key role in promoting heart health, slowing aging, and reducing the risk of an array of diseases. Vitamins and minerals, on the other hand, support various bodily functions, from bone health to boosting the immune system.

Avoiding Nanjing Cherries in Your Keto Meal Plan

As we’ve established, including Nanjing Cherries in a strict ketogenic meal plan could potentially throw you off track due to their high-net-carb content. However, don't despair! There are practical ways to avoid these cherries while still enjoying a diverse and flavorful diet.

One key tip for successfully navigating a keto diet is to have a solid understanding of your daily meals. Realize where carbs may be lurking that you hadn't considered before. Could your beloved fruit salad knock you out of ketosis due to the inclusion of Nanjing Cherries? Conceivably yes. Being aware of this could help you steer clear of unintentional carb overdose.

That said, what if you have an earnest craving for the sweet succulence of Nanjing Cherries? The key lies in substitution with lower carb fruits such as raspberries, strawberries, or blackberries that can offer the fruity burst without carrying the heavy carb load. Balancing your carb sources will help you maintain the fat-burning edge of the keto diet.

Moreover, maintaining a varied and creative diet can also reduce cravings. Experiment with different textures and flavors, and you might find that missing Nanjing Cherries doesn’t feel like a setback after all!

Keto-Compatible Alternatives for Nanjing Cherries

Given that Nanjing Cherries are not recommended for a ketogenic diet due to their high net carbs, there are numerous other fruits that are keto-compatible and can satisfyingly serve as substitutes.

Blackberries, for instance, pack a significant nutritional punch while keeping carb content low. With a net carb content of just 5 grams per 100 grams, they make a more suitable choice for a keto diet than Nanjing Cherries. You can use them in a portion-controlled fruit salad, toss them into a protein smoothie, or use them to top your pancake alternative made with almond flour and egg—a delightful start to a keto morning!

Raspberries and strawberries are also another excellent low-carb fruit replacement. Not only do they provide antioxidant benefits, but they also keep your carb intake in check. With net carbs amounting to 5.44 and 5.5 grams per 100 grams respectively, they can be used in quite the same way as blackberries while lending their unique flavors to your dishes.

A cherry of a different kind, sour cherries, could be a closer alternative. With a lower net carb content (12 grams per 100-gram serving) than Nanjing Cherries, sour cherries could still be an option for those who really miss the 'cherry' part. Just remember, portion control is key with this one.

In contrast, each 100 grams of Nanjing Cherries contain 13.91 grams of net carbs, over two times that of the fruits mentioned above. Therefore, these alternative berries offer a way to satisfy your cravings for something fruity without jeopardizing your state of ketosis.

Concluding Thoughts on Nanjing Cherries and Keto

Our exploration into the relationship between Nanjing Cherries and keto has shed light on the intricacies of including this fruit into a ketogenic diet. It's fair to say that the high net carbohydrate profile of Nanjing Cherries presents a challenge for individuals following a strict keto lifestyle.

However, it's worth reiterating that while Nanjing Cherries might not fit neatly within a ketogenic diet due to their carb load, they possess their own batch of health benefits including being rich in antioxidants, and vitamins and minerals. Although for a ketogenic diet, this fruit may not be the most suitable, these nutritional goodies can contribute to overall health and wellness in a different dietary context.

While the inclusion of Nanjing Cherries in a ketogenic diet seems to require an impractical juggling act with carbs, the story does not end here. In the panorama of nature's bounty, there are great alternatives to Nanjing Cherries that can keep you in ketosis while satisfying your fruit cravings. Blackberries, raspberries, strawberries, and even sour cherries all serve as perfect examples for this context.

One unique consideration to keep in view is the exploration of keto-adaptation. There is evidence that after a prolonged period following a keto diet, some individuals may become increasingly tolerant to slightly higher carb intake without being knocked out of ketosis. While this should not be used as a justification for incorporating high net carb foods regularly, it's an interesting area to research further.

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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.

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Frequently Asked Questions

Due to the high level of net carbs, Nanjing Cherries are generally considered incompatible with a ketogenic diet which prioritizes low-carb foods.

Cherries, like many fruits, contain a substantial amount of natural sugars, which contribute to their carbohydrate content.