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Is Nepali Hog Plum Keto-Friendly?

Nepali Hog Plum on a kitchen counter

As we journey through the world of ketogenic diets, a common question often arises: Is Nepali Hog Plum Keto-Friendly? This fruit, native to Nepal and cherished for its unique flavor and nutritional benefits, has attracted quite a following.

However, when it comes to its compatibility with a strict keto diet, the answer requires a more nuanced discussion.

In this article, we delve into the carbohydrate content of Nepali Hog Plum, discuss its health implications, explore practical ways of avoiding it on a keto diet, and suggest some keto-compatible alternatives.

Let's get started!


  • Nepali Hog Plum is not compatible with a strict keto diet due to its high net carb content.
  • Despite its nutritional benefits, consuming this fruit can make it hard to maintain ketosis.
  • There are low-carb fruits that can be used as keto-friendly substitutes for Nepali Hog Plum.

Is Nepali Hog Plum Keto-Friendly?

Is Nepali Hog Plum Keto-Friendly?

Straight to the point - Nepali Hog Plum isn't keto-friendly. Here’s why.

A ketogenic diet primarily focuses on high-fat, low-carb foods, aiming to push your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. The key to this diet is managing your carbohydrate intake, usually limiting it to around 20-50 grams per day.

Now, let's take a look at the Nepali Hog Plum. For every 100 grams, this fruit contains 10.02 grams of net carbohydrates. At first glance, this might not seem like a lot. However, when your daily carb limit is as strict as it is on a ketogenic diet, every gram counts.

To put it into perspective, consuming just 200 grams of Nepali Hog Plum could account for around 40-100% of your daily carb limit, depending on how strict your carbohydrate intake is. This leaves very little room for other food items, making it challenging to maintain a balanced and varied diet.

So, while the Nepali Hog Plum is incredibly nutritious and has a host of health benefits, its higher carbohydrate content means it's not suitable for those of us strictly following a ketogenic diet.

Can Nepali Hog Plum be Incorporated into a Strict Keto Diet?

Can Nepali Hog Plum be Incorporated into a Strict Keto Diet?

The simple answer is, not really. Remember, the Nepali Hog Plum contains 10.02 grams of net carbs per 100 grams. This might not sound like much, but when you're on a strict ketogenic diet, every single gram of carbohydrate counts.

When following a strict keto diet, you're typically looking at a daily carb intake of about 20-50 grams. So, if you were to indulge in 200 grams of Nepali Hog Plum, you'd already be hitting 20.04 grams of carbs, which could be your entire day's allocation! That leaves very little room for the other meals and snacks that you need to maintain a balanced and varied diet.

Carb tracking comes in handy here. There are numerous apps and tools available that can help manage and monitor your daily carb intake. These tools allow you to log your food intake and keep a close eye on your macros, ensuring you stay within your daily carb limit.

That being said, while these tools can be incredibly useful, they can't change the fact that the Nepali Hog Plum's higher carb content just isn't compatible with a strict ketogenic diet. Instead, you're better off exploring lower carb fruit options, which we'll cover in a later section.

Delving into the Carbohydrate Content of Nepali Hog Plum

Delving into the Carbohydrate Content of Nepali Hog Plum

Let's delve deeper into the carbohydrate content of the Nepali Hog Plum. As we've mentioned, per 100 grams of this fruit, there are 10.02 grams of net carbs. But what does this mean exactly?

In the world of keto, we often talk about 'net carbs'. This is the total amount of carbohydrates in a food, minus the fiber content. The fiber part is subtracted because it isn't absorbed by the body and hence, doesn't contribute to the overall carbohydrate impact on the body's state of ketosis.

So, we focus on net carbs when calculating our daily carbohydrate intake on a keto diet. And for the Nepali Hog Plum, the net carbs are relatively high, making it less suitable for a ketogenic lifestyle.

Now, let's put this into perspective with some real-world examples. A medium-sized Nepali Hog Plum weighs around 150 grams. If you were to consume one whole medium-sized Nepali Hog Plum, you'd be consuming approximately 15.03 grams of net carbs. That's potentially up to 75% of your daily carb limit if you are on a strict 20g net carbs per day ketogenic diet. Now, imagine if you had two or three of these fruits in a day - you would be far exceeding your daily carb limit.

In contrast, a fruit like a medium-sized avocado, which is considered very keto-friendly, only contains around 2 grams of net carbs. You could enjoy several avocados throughout the day and still remain within your daily carb limit, which is why some fruits are simply more suited to a ketogenic lifestyle than others.

So, while the Nepali Hog Plum is indeed a nutritious fruit, its carbohydrate content makes it a less-than-ideal choice for those adhering to a strict keto regimen. It's crucial to always keep a check on the net carbs of the foods you consume to ensure they align with your dietary goals.

Nutritional Snapshot of Nepali Hog Plum

The Nepali Hog Plum is a nutritional treasure with a variety of macro and micronutrients. A 100g serving offers 10.02g of net carbs and 1.4g of dietary fiber, making it a moderate source of carbohydrates.

This fruit is low in fat, containing only 0.28g of total fats per 100g. It also presents a moderate protein content with 0.7g per 100g. Its caloric content is relatively low, with 46.0kcal per 100g serving, predominantly attributed to its carbohydrate content.

From a micronutrient perspective, Nepali Hog Plum offers a wide variety. It is a source of potassium, with 157.0mg per 100g serving, beneficial for maintaining electrolyte balance. It also contains various vitamins such as Vitamin A, Vitamin B-6, and Vitamin C. Specifically, Vitamin C aids in boosting immunity and is involved in collagen synthesis.

The fruit also provides a notable amount of Vitamin K1, essential for the clotting process. In addition, it supplies your body with essential minerals such as Magnesium, Calcium, Iron, and Zinc.

It's also worth noting that Nepali Hog Plum is a source of essential amino acids like Leucine, Lysine, and others that play vital roles in protein synthesis and muscle repair. Lastly, it contains an assortment of fatty acids, both saturated and unsaturated, including monounsaturated and polyunsaturated fats.

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.
'Nepali Hog 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 Nepali Hog Plum on a Keto Diet

Health Implications of Nepali Hog Plum on a Keto Diet

The most significant challenge of incorporating Nepali Hog Plum into a keto diet is its carbohydrate content, which can make it difficult to maintain a state of ketosis. As we've discussed, a strict ketogenic diet typically limits an individual to 20-50 grams of net carbs per day. Given that 100 grams of Nepali Hog Plum contains 10.02 grams of net carbs, consuming this fruit in any significant quantity could easily push you over your daily carb limit and risk knocking you out of ketosis.

However, it's also important to note that, separate from its carbohydrate content, the Nepali Hog Plum has several health-related properties that are worth acknowledging. It is rich in vitamins and minerals, such as vitamin C and potassium, which are essential for overall health and wellness. The fruit is also a good source of dietary fiber, which can promote digestive health.

Furthermore, Nepali Hog Plum is known to contain various antioxidants. Antioxidants are compounds that help protect your cells against oxidative stress, which can lead to chronic diseases such as heart disease and cancer.

Despite these health benefits, the high net carb content of Nepali Hog Plum makes it a challenging fit for a ketogenic lifestyle. But remember, this doesn't negate its nutritional value in other dietary contexts.

Avoiding Nepali Hog Plum in Your Keto Meal Plan

Avoiding Nepali Hog Plum in Your Keto Meal Plan

Navigating your way around high-carb foods like Nepali Hog Plum while following a keto diet can be tricky, but it's not impossible. Here are some practical tips to help you avoid this fruit and maintain your state of ketosis.

Firstly, always be aware of what's going into your meals. This might seem obvious, but sometimes we might eat foods without fully considering their nutritional content. Nepali Hog Plum can sneak its way into various dishes, especially in salads, desserts, or even sauces. Always double-check the ingredients in your meals to ensure they align with your keto-friendly meal plan.

If you happen to be dining out or eating a meal that someone else has prepared, don't hesitate to ask about the ingredients. It’s your diet, and you have the right to know what you’re consuming.

Secondly, stock your kitchen with low-carb alternatives. If you're craving the sweetness of Nepali Hog Plum, consider substituting it with lower carb fruits, like berries, which can satisfy your sweet tooth while keeping you within your daily carb limit.

Overcoming cravings is also an important aspect. Cravings for high-carb foods can sometimes be a sign that your body needs more of something - but not necessarily the thing you're craving. If you're craving Nepali Hog Plum, for instance, try drinking some water, having a handful of nuts, or eating a low-carb fruit instead.

When shopping for groceries, it can be helpful to avoid the fruit aisle altogether if you're worried about temptation. Stick to the perimeter of the store where fresh proteins and vegetables are usually found.

Remember, maintaining a ketogenic diet involves consistent monitoring and control of your carbohydrate intake. By being mindful of what you're eating and making strategic food choices, you can successfully avoid high-carb fruits like Nepali Hog Plum and stay on track with your keto lifestyle.

Keto-Compatible Alternatives for Nepali Hog Plum

Keto-Compatible Alternatives for Nepali Hog Plum

As we've established, Nepali Hog Plum's high net carb content makes it a less suitable choice for those following a strict keto diet. However, there are several keto-friendly alternatives that can be incorporated into your meal plan.

Berries are a great option, as they are among the lowest carb fruits. Raspberries, strawberries, and blackberries can be used in place of Nepali Hog Plum in salads or desserts, providing that sweet touch without the high carbs. For instance, 100 grams of raspberries contain only 5.4 grams of net carbs, nearly half that of Nepali Hog Plum.

Avocados are another excellent keto-compatible alternative. Known for their high-fat content and low carb count, avocados are a keto staple. They can be used in smoothies, salads, dips, and even desserts. A whole medium avocado contains around 2 grams of net carbs, making it a versatile and keto-friendly substitute.

It's also worth considering olives as a substitute. Olives, like avocados, are rich in healthy fats and have a low carb content. They can be a great addition to salads, or even consumed as is. Just 10 olives have roughly 1 gram of net carbs.

These alternatives do not only align with the carb requirements of a ketogenic diet but also provide essential vitamins and minerals. Berries are rich in vitamin C and antioxidants, avocados are high in potassium and heart-healthy monounsaturated fats, and olives are known for their anti-inflammatory properties and high content of vitamin E.

By swapping the Nepali Hog Plum with these lower carb alternatives, you can maintain your ketogenic lifestyle without sacrificing taste and nutritional value.

Concluding Thoughts on Nepali Hog Plum and Keto

Concluding Thoughts on Nepali Hog Plum and Keto

After a comprehensive exploration, it's clear that while Nepali Hog Plum holds nutritional benefits, its high net carb content poses a challenge for those adhering to a strict keto diet. Each serving of this fruit could potentially consume a significant portion, if not all, of your daily carb limit, making effective ketosis management a challenge.

However, it's important to remember that the unsuitability of Nepali Hog Plum for a ketogenic lifestyle does not diminish its nutritional value in other dietary contexts. It is rich in vitamins, minerals, fiber, and antioxidants, all of which contribute to overall health and wellness. Yet, for a keto dieter, these benefits must be weighed against its high carb content.

But this doesn't mean that you have to forego fruit entirely on a keto diet. As we've discussed, lower-carb fruits like berries, avocados, and olives can be suitable substitutes for Nepali Hog Plum, allowing you to enjoy the sweet and savory flavors you love while maintaining your keto regimen.

As an added tip, consider exploring keto-friendly herbs and spices to add flavor and variety to your meals. Many of these have minimal to no carbs and can bring a whole new dimension to your dishes. For example, consider adding fresh basil or mint to your salads or using cinnamon or nutmeg to add a touch of warmth and sweetness to your keto desserts.

While following a ketogenic diet can feel restrictive at times, it can also be an opportunity to get creative and experiment with new foods and flavors. The key is to keep your carb intake in check and choose foods that align with your dietary goals.

As always, it's recommended to consult with a healthcare professional before making significant changes to your diet. And remember, while we've focused on Nepali Hog Plum, these principles can be applied to any food item as you navigate your keto journey.

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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

Due to its high net carb content, Nepali Hog Plum can make it difficult to stay within your daily carb limit, which is crucial for maintaining ketosis on a keto diet.

Yes, all varieties of Nepali Hog Plum are high in carbs. While the exact nutritional content can slightly vary depending on the variety, none are considered low-carb fruits suitable for a keto diet.