Home » Friendly » Plants » Fruits » Drupes » Is Oklahoma Plum Keto-Friendly?


Is Oklahoma Plum Keto-Friendly?

Oklahoma Plum on a kitchen counter

The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained significant attention for its potential health benefits.

However, navigating this dietary lifestyle can be a bit tricky, especially when it comes to figuring out which foods fit into your meal plans.

One such food that you might be wondering about is the Oklahoma Plum.

Is Oklahoma Plum Keto-Friendly? The short answer is no.

Although rich in fiber and packed with essential vitamins and minerals, its high net carb content poses challenges for those trying to maintain a state of ketosis.

In this article, we will delve deeper into the carbohydrate content of Oklahoma Plums, discuss its health implications for those on a keto diet, explore practical ways to avoid it in your meal plan, and suggest some keto-compatible alternatives.

Let's take a closer look.


  • Oklahoma Plum is not keto-friendly due to its high net carb content.
  • Despite being a source of fiber and essential nutrients, its carb content poses a challenge for those on a keto diet.
  • There are practical strategies and alternatives that can help you avoid Oklahoma Plums and maintain ketosis.

Is Oklahoma Plum Keto-Friendly?

Let's cut straight to the chase. If you're on a strict ketogenic diet, Oklahoma Plums may not be your ideal fruit choice. So, no, Oklahoma Plums are not particularly keto-friendly. Why, you might ask? Let's delve into the nutritional composition of these plums.

On average, an Oklahoma Plum contains about 10.02 grams of net carbs per 100 grams. As you are probably aware, a typical ketogenic diet requires you to dramatically reduce your carbohydrate intake, generally limiting it to 20-50 grams per day. This is because the goal of the diet is to push your body into a state of ketosis, where it burns fat, instead of carbs, for energy.

Given these facts, you can see how consuming even a single serving of Oklahoma Plums can significantly impact your daily carb quota. With over 10 grams of carbs per serving, it's easy to see how quickly that could add up if you're trying to stay within the ketogenic limit.

While it's true that Oklahoma Plums are packed with beneficial nutrients, vitamins, and minerals, their high carbohydrate content makes them a less optimal choice for a strict ketogenic diet. In the world of keto, every carb counts, and the ones in Oklahoma Plums might just tip your scales in the wrong direction.

Can Oklahoma Plum be Incorporated into a Strict Keto Diet?

Incorporating Oklahoma Plums into a strict ketogenic diet can be quite challenging, mainly because of their high net carb content. As we've already discussed, the net carb content of an Oklahoma Plum is about 10.02 grams per 100 grams. That's a considerable chunk out of the 20-50 grams daily carb allowance on a keto diet.

To effectively maintain ketosis, the state where your body burns fat for energy instead of carbs, it's crucial to keep track of your daily carbohydrate intake. While it might be tempting to incorporate a small amount of Oklahoma Plum into your diet due to its enticing flavor and nutritional benefits, remember that doing so may actually tip your daily carb count over the limit.

There are numerous tools available to assist you in tracking your carbohydrate intake. Nutrition apps and digital food diaries can be fantastic allies in this respect. They can help you track not only your total carb intake but also the breakdown of net carbs, fiber, and sugars in your meals. By using these tools, you can ensure that you're staying within your daily carb allowance without the risk of unknowingly overconsuming.

Delving into the Carbohydrate Content of Oklahoma Plum

Let's take a closer look at the carbohydrate content of Oklahoma Plums. As mentioned earlier, an Oklahoma Plum contains approximately 10.02 grams of net carbs per 100 grams. But what exactly does this mean, especially for those on a keto diet?

The term 'net carbs' is often thrown around in keto circles. It refers to the total grams of carbohydrates in a food, minus the grams of fiber. This number is significant because your body doesn't digest fiber like other carbs - it doesn't raise your blood sugar or disrupt ketosis. So, when you're counting carbs, you can subtract the fiber content from the total number of carbs to get the 'net carbs'.

For instance, if you're considering a serving of Oklahoma Plums, let's say about 100 grams, which is roughly the weight of one medium-sized plum, you'll be consuming around 10.02 grams of net carbs.

Now, let's put this into perspective. If you're strictly following a ketogenic diet, your daily carb intake should ideally be between 20-50 grams. So, just one serving of Oklahoma Plums would take up a significant portion of your carbohydrate allowance for the day - potentially half or even more, depending on your individual limit.

Nutritional Snapshot of Oklahoma Plum

Oklahoma Plums are nutritional gems, packed with a wide array of macro and micronutrients. For every 100g sample, they contain 10.02g of net carbs - a dominant source of energy. Additionally, they offer 0.7g of protein and 0.28g of total fats, contributing to essential bodily functions.

Where Oklahoma Plums truly shine is in their micronutrient content. They are rich in potassium (157.0mg), which is crucial for heart function and muscle contractions. They also contain significant amounts of vitamin A (17.0ug), which plays a key role in vision health, and vitamin C (9.5mg), which boosts immunity and promotes skin health.

The presence of 1.4g of dietary fiber in Oklahoma Plums can aid digestion and provide a feeling of fullness. They also boast of a healthy dose of magnesium (7.0mg) and calcium (6.0mg), contributing to bone health.

Furthermore, these plums contain unique nutrients like beta-carotene (190.0ug) and cryptoxanthin (35.0ug), which have antioxidant properties, and lutein + zeaxanthin (73.0ug), beneficial for eye health.

Notably, Oklahoma Plums also contain a variety of essential amino acids including leucine, lysine, and valine, which are integral for muscle growth and repair. Lastly, they provide a small but essential dose of fatty acids, both saturated and unsaturated, necessary for brain function and inflammation control.

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.
'Oklahoma 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 Oklahoma Plum on a Keto Diet

The principal challenge of incorporating Oklahoma Plums into a ketogenic diet lies in maintaining ketosis - the metabolic state where your body uses fat, instead of carbs, for energy. As we've discussed, the high net carbohydrate content of Oklahoma Plums can quickly use up a significant chunk of your daily carb allowance, which could potentially knock you out of ketosis.

However, it's also important to acknowledge the health benefits of Oklahoma Plums. They are a good source of dietary fiber, which aids in digestion and can help maintain healthy cholesterol levels. They also provide a wealth of vitamins and minerals, like Vitamin C, which boosts the immune system, and potassium, which supports heart health. Additionally, the anthocyanins that give these plums their vibrant color have been linked to numerous health benefits, including reduced inflammation and lowered risk of certain chronic diseases.

When it comes to a ketogenic diet, though, these health benefits need to be weighed against the high carbohydrate content. Even with their nutritional merits, the potential to disrupt ketosis makes them a less optimal choice for individuals strictly adhering to a ketogenic lifestyle.

Avoiding Oklahoma Plum in Your Keto Meal Plan

While it may seem daunting to exclude Oklahoma Plums from your meal plan, especially if you're a fan of their unique taste, there are several practical strategies to aid you in this.

Firstly, awareness is key. Oklahoma Plums can appear in various forms in different dishes, especially in desserts and salads. Being vigilant about checking the ingredients in restaurant meals or processed foods can help you avoid unintentionally consuming them.

Secondly, planning is your ally. By taking the time to plan your meals in advance, you can ensure you're meeting your nutritional needs without exceeding your daily carb limit. There are numerous low-carb recipes available online that are both tasty and satisfying, negating the need for high-carb fruits like Oklahoma Plums.

Dealing with cravings can be tricky. If you find yourself yearning for the sweet, tangy flavor of Oklahoma Plums, try substituting with lower carb fruits like berries, which are usually more keto-friendly. Alternatively, you could experiment with keto-friendly recipes that mimic the flavor profile of plums yet have a significantly lower carb content.

Keto-Compatible Alternatives for Oklahoma Plum

Given the high net carb content of Oklahoma Plums, it's understandable if you're seeking out lower-carb alternatives that are more compatible with your keto lifestyle. Here are a few options that could fit the bill.

  1. Berries: Berries, particularly raspberries and blackberries, are a keto-friendly fruit option. They offer a sweet-tart flavor profile similar to plums and are rich in antioxidants. For instance, 100 grams of raspberries contain just 5.44 grams of net carbs, nearly half of that in Oklahoma Plums. You could easily incorporate berries into a keto-friendly smoothie or use them as a topping for your low-carb yogurt or salad.
  2. Avocado: While not similar in taste to plums, avocados are one of the most keto-friendly fruits due to their high fiber and healthy fat content. With just 1.8 grams of net carbs per 100 grams, avocados can be used in a variety of keto recipes, from salads and guacamole to keto-friendly avocado chocolate mousse.
  3. Zucchini: If you're looking for a versatile, low-carb substitute to use in recipes where you'd typically use plums, zucchini could be a great choice. At just 2.11 grams of net carbs per 100 grams, zucchini can be used in sweet or savory dishes alike, including being baked into keto-friendly bread or muffins.

Concluding Thoughts on Oklahoma Plum and Keto

Navigating the world of keto can be complex, especially when it comes to high-carb fruits like Oklahoma Plums. Despite their tantalizing flavor and assortment of health benefits, including high fiber content and an array of vitamins and minerals, their high net carb content makes them less suitable for a strict ketogenic lifestyle.

We've dissected the carb content of Oklahoma Plums and understood the implications of their consumption on maintaining ketosis. We've also explored practical strategies to avoid these plums in your meal plans and explored low-carb alternatives that can play the same role in your dishes without disrupting your state of ketosis.

However, the journey doesn't stop here. Everyone's body is different, and what works for one person might not work for another. Experimentation is key in finding what suits your body and dietary needs best, whether it's trying out new low-carb recipes, substituting Oklahoma Plums with other fruits, or using a nutrition tracking tool to keep an eye on your daily carb intake.

Lastly, a new idea to consider is the concept of 'cycling' in a ketogenic diet plan, which involves rotating periods of low-carb and high-carb intakes. This approach could potentially allow for occasional indulgences in higher-carb fruits like Oklahoma Plums. However, it's important to remember that 'cycling' is a more advanced strategy and may not be suitable for everyone, especially those new to a ketogenic diet. Always listen to your body's signals and adjust your dietary choices accordingly.

Explore our Is It Keto Knowledge Hub.

Is Velvet Tamarind Keto-Friendly
Are Chinese Sour Cherries Keto-Friendly
Are Winterflowering Cherries Keto-Friendly
Is Wild Peach Keto-Friendly
Are Drupes Keto Friendly

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

Most varieties of plums, including Oklahoma Plums, are relatively high in carbs. However, the exact carb content can vary slightly depending on the specific type and size of the plum.

It could be possible to incorporate a small amount of Oklahoma Plum into a keto diet, but it would require careful meal planning to ensure you stay within your daily carb limit.