Home » Friendly » Plants » Fruits » Drupes » Is Olosapo Fruit Keto-Friendly?


Is Olosapo Fruit Keto-Friendly?

Olosapo Fruit on a kitchen counter

Navigating the diverse world of fruits while adhering to a ketogenic diet can be tricky.

The primary question we pose in this exploration is: 'Is Olosapo Fruit Keto-Friendly?' Given its delightful taste and rich nutritional profile, it's a fruit we'd love to freely include in our diet.

However, as we journey through this article, we unveil the complexities of fitting Olosapo fruit into a keto framework, given its high net carb content.


  • Olosapo Fruit is not considered keto-friendly due to its high net carb content.
  • Despite its rich nutrient profile, the consumption of Olosapo Fruit can disrupt ketosis and pose challenges for those on a strict keto diet.
  • There are numerous keto-compatible alternatives to Olosapo Fruit that can satisfy your fruity cravings while maintaining your diet.

Is Olosapo Fruit Keto-Friendly?

As we dive into the question, 'Is Olosapo Fruit Keto-Friendly?' let's first remember the crux of a ketogenic diet - low carbs, high fat. This diet aims to reduce carbohydrate intake significantly and replace it with fats, leading to a metabolic state known as ketosis. Now, where does Olosapo fruit fit into this scenario?

Let's take a closer look at the nutritional profile of Olosapo fruit. One of the critical factors we need to examine is the net carbohydrate content. Net carbs are total carbs minus the fiber content. Why do we subtract fiber? Because fiber isn't digested as carbs and thus doesn't count towards the daily carbohydrate limit of a keto diet.

Olosapo fruit, for all its deliciousness and nutritional value, contains 14.99g of net carbs per 100g. This is where it becomes a bit tricky for all of us following a keto diet. Considering a strict keto diet allows for 20-30g of net carbs per day, consuming 100g of Olosapo fruit would account for over half of the daily carb limit.

So, although Olosapo fruit is a nutrient-rich fruit known for its buttery texture and sweet flavor, it is not compatible with a ketogenic diet due to its high net carbohydrate content.

Can Olosapo Fruit be Incorporated into a Strict Keto Diet?

When we ask, 'Can Olosapo Fruit be Incorporated into a Strict Keto Diet?' the answer, given its high net carb content, leans towards no. Let us delve a little deeper into this.

When following a strict keto diet, it's crucial to track your daily carb intake meticulously to maintain ketosis, the metabolic state where your body burns fat instead of carbs for energy. With Olosapo fruit containing 14.99g of net carbs per 100g, it's clear that even a small portion can significantly affect your daily net carb limit, especially if you're sticking to the lower end of the 20-30g range.

Now, there's a lot to love about Olosapo fruit. Its buttery texture, its delightful sweetness - it's a pleasant treat. But for those of us committed to a strict keto regimen, it's a treat we must approach with caution.

Does this mean you have to completely rule out Olosapo fruit from your diet? Not necessarily. If you find yourself in a situation where Olosapo fruit is on the menu, consider portion control. A small amount, carefully measured, might fit into your carb limit for the day - but it would still require careful balancing of the rest of your meals to ensure you don't exceed your net carbs for the day.

One of the keys to successfully managing your ketogenic diet is keeping a close eye on your daily intake and making sure the foods you consume align with your dietary goals. There are numerous apps and tools available to help track your macros and maintain your carb count. Some even have extensive food databases that include exotic fruits like Olosapo, making it easier to keep track of those sneaky carbs that might otherwise throw you off your keto game.

Delving into the Carbohydrate Content of Olosapo Fruit

Let's dive deeper into the carbohydrate content of Olosapo fruit and shed light on why it's a critical factor for those following a keto diet.

Carbohydrates are one of the three main macronutrients found in food, the other two being proteins and fats. In a standard diet, carbohydrates serve as a primary source of energy. However, in a ketogenic diet, the goal is to limit carbohydrate intake to force the body into a state of ketosis, where it burns fat instead of carbs for energy.

To understand whether a food fits into a keto diet, we look at its net carbs, which are total carbs minus the fiber content. Why subtract fiber? Because fiber isn't digested as carbs in our bodies and thus doesn't count towards the daily carbohydrate limit of a keto diet.

Now, let's talk about Olosapo fruit. Per 100g, Olosapo fruit contains 14.99g of net carbs. To put that in perspective, if you're on a strict keto diet aiming to consume no more than 20-30g of net carbs per day, eating 100g of Olosapo fruit would take up more than half of your daily limit.

To give you a real-world example, let's say you slice up an Olosapo fruit and it weighs around 150g. That serving alone would contain around 22.49g of net carbs, which could potentially push you over the limit if you're sticking to the lower end of the 20-30g net carb range.

It's important to note that these numbers are averages and actual carb counts can vary based on the size and ripeness of the fruit. Therefore, if you're committed to a keto diet, it's critical to measure your food accurately and track your macros diligently.

Nutritional Snapshot of Olosapo Fruit

The Olosapo fruit, often compared to Japanese persimmons for its nutritional profile, offers a diverse range of macro and micronutrients essential for a balanced diet. A 100g portion of this fruit contains a modest 70.0kcal, alongside 14.99g of net carbs, 0.19g of total fats, and 0.58g of protein.

Vitamin-wise, Olosapo fruit shines with notable amounts of Vitamin A (81.0ug), Vitamin B-6 (0.1mg), Vitamin C (7.5mg), and Vitamin E (0.73mg), which are known for their role in boosting immune function, supporting eye health, and aiding cell regeneration.

This fruit also packs a punch with an array of essential minerals. It's a source of sodium (1.0mg), potassium (161.0mg), and magnesium (9.0mg), all of which are crucial for maintaining heart health and muscular function. For those monitoring their bone health and strength, the calcium content (8.0mg) in Olosapo fruit should not be overlooked.

A unique feature of Olosapo fruit is its rich content of carotenoids like Beta-carotene (253.0ug), Cryptoxanthin beta (1447.0ug), Lycopene (159.0ug), and Lutein + zeaxanthin (834.0ug). These antioxidants are known to support eye health, boost skin health, and potentially reduce the risk of chronic diseases.

Additionally, trace elements such as Iron (0.15mg), Copper (0.11mg), and Manganese (0.36mg) are present in this fruit, contributing to the overall nutritional richness.

In the realm of amino acids, Olosapo fruit offers small quantities of all essential amino acids, with Glutamic acid (0.08g) and Aspartic acid (0.06g) being the most abundant.

The fruit also contains a balance of fatty acids. There are traces of total saturated (0.02g), monounsaturated (0.04g), and polyunsaturated fats (0.04g) that contribute to general health.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.99g
Carbohydrate, by difference 18.59g
Fiber, total dietary 3.6g
Total fats 0.19g
Protein 0.58g
Sodium, Na 1.0mg
Potassium, K 161.0mg
Magnesium, Mg 9.0mg
Calcium, Ca 8.0mg
Vitamin A 81.0ug
Vitamin B-6 0.1mg
Vitamin C, total ascorbic acid 7.5mg
Vitamin E (alpha-tocopherol) 0.73mg
Vitamin K1 2.6ug
Copper, Cu 0.11mg
Iron, Fe 0.15mg
Phosphorus, P 17.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.11mg
Beta-carotene 253.0ug
Cryptoxanthin, beta 1447.0ug
Lycopene 159.0ug
Lutein + zeaxanthin 834.0ug
Manganese, Mn 0.36mg
Thiamin 0.03mg
Riboflavin 0.02mg
Niacin 0.1mg
Folate, total 8.0ug
Choline, total 7.6mg
Calories 70.0kcal
Water 80.32g
Tryptophan 0.01g
Threonine 0.03g
Isoleucine 0.02g
Leucine 0.04g
Lysine 0.03g
Methionine 0.0g
Cystine 0.01g
Phenylalanine 0.03g
Tyrosine 0.02g
Valine 0.03g
Arginine 0.02g
Histidine 0.01g
Alanine 0.03g
Aspartic acid 0.06g
Glutamic acid 0.08g
Glycine 0.02g
Proline 0.02g
Serine 0.02g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.04g
Fatty acids, total polyunsaturated 0.04g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Olosapo Fruit' was not found in FoodData Central, so nutritional data for 'Persimmons, japanese, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Olosapo Fruit on a Keto Diet

The health implications of including Olosapo fruit in a keto diet are indeed complex, given the fruit's high net carb content and the nutrient-rich properties it harbors.

On one hand, eating Olosapo fruit while following a keto diet poses challenges to maintaining ketosis, the metabolic state that the diet aims to achieve. As I've mentioned earlier, Olosapo fruit contains 14.99g of net carbs per 100g. This high carb content can potentially disrupt ketosis, pulling the body out of its fat-burning state and into a carb-burning one. For individuals following a strict keto diet, this could mean a setback in their diet progress.

On the other hand, it's essential to remember that Olosapo fruit, like other fruits, is not just about carbs. This tropical fruit is packed with various nutrients beneficial to our overall health. It's known for its high vitamin and mineral content, including Vitamins A and C, along with several B vitamins. Additionally, it contains dietary fiber, which aids in digestion, and potassium, which supports heart health.

Moreover, Olosapo fruit's antioxidant properties can help protect the body against oxidative stress and inflammation. These are valuable benefits that contribute to overall wellbeing.

However, the challenge lies in balancing these health benefits with the requirements of a ketogenic diet. While Olosapo fruit has considerable health advantages, its high net carb content makes it less than ideal for a strict keto diet where carb limits are particularly low.

Avoiding Olosapo Fruit in Your Keto Meal Plan

Avoiding Olosapo fruit in your keto meal plan might feel like a difficult task, especially if you're someone who enjoys the sweet and buttery flavor of this tropical delight. But remember, the cornerstone of a keto diet is maintaining low-carb foods in your diet. So, how can we navigate this?

Firstly, awareness is key. In various situations or dishes, Olosapo fruit may be present, sometimes in forms you may not immediately recognize. For instance, it could be used in fruit salads, desserts, or even as a garnish in certain drinks. Knowing this, it's always best to inquire about the ingredients in the food you're about to consume, especially if you're dining out or trying a new dish.

Moreover, to avoid unintentional consumption, plan your meals ahead of time. Meal prep is a fantastic way to control what goes into your food. It allows you to choose ingredients that fit your keto guidelines, leaving no room for high-carb culprits like Olosapo fruit.

Cravings can be another significant hurdle. You might find yourself missing the unique taste of Olosapo fruit. In such cases, find a low-carb fruit that could serve as a substitute. Berries, such as raspberries, strawberries, and blackberries, are significantly lower in net carbs compared to Olosapo fruit and can help satisfy that fruit craving. Some people also find that having a small portion of a high-fat, low carb snack (like a handful of nuts or some cheese) can help curb cravings.

Importantly, always remember to keep track of your macros. It's easy to underestimate the number of carbs in a serving, and tools like a food scale or a nutrient tracking app can be immensely helpful.

Keto-Compatible Alternatives for Olosapo Fruit

Substituting Olosapo fruit with a keto-friendly alternative may seem challenging, given its unique taste and texture. But on a ketogenic diet, knowing your alternatives is crucial. Luckily, there are several fruits that, while not identical, can serve as suitable substitutes in terms of flavor, texture, and nutrition profile.

Berries are a top-notch substitute for most fruits on a keto diet because they offer the sweetness of fruits while being considerably lower in carbs. Raspberries, blackberries, and strawberries are all excellent choices. For example, 100g of raspberries contain just about 5.44g of net carbs, significantly lower than the 14.99g of net carbs in the same amount of Olosapo fruit. They can easily be included in your keto-friendly desserts, salads, or simply enjoyed on their own.

Avocados are another great choice. Though not sweet, avocados share the buttery texture of Olosapo fruit and are loaded with healthy fats, making them perfect for a keto diet. A whole, medium-sized avocado contains about 3g of net carbs. You could use avocados in salads, make a keto-friendly guacamole, or blend them into smoothies for added creaminess.

Lastly, let's consider star fruit, also known as carambola. It's a tropical fruit, just like Olosapo, but with a net carb content of only 4g per 100g. Its mildly sweet flavor and unique texture can add variety to your keto meals. They can be eaten raw, used in salads, or as a garnish for keto-friendly desserts.

Remember, the key is to keep track of your net carb intake and make sure you're staying within your daily limit. These alternatives, while being keto-friendly, are not carb-free. It all boils down to portion control and balanced eating.

Concluding Thoughts on Olosapo Fruit and Keto

Reflecting on the journey we've taken in exploring Olosapo fruit's place in a keto diet, some key insights stand out. The high net carb content of Olosapo fruit, clocking in at 14.99g per 100g, poses a significant challenge for those adhering to a stricter keto diet. While the fruit's delightful taste and noteworthy nutritional profile are tempting, it's clear that indulging in Olosapo fruit can disrupt the state of ketosis, a cornerstone of the ketogenic diet.

The nutrition-rich properties of Olosapo fruit, including a wealth of vitamins and minerals, and its antioxidant benefits, are undeniable. However, the keto diet's emphasis on low-carb foods often makes it challenging to fit Olosapo fruit into a daily meal plan without exceeding carb limits.

This doesn't mean you have to forego the enjoyment of fruity flavors on a keto diet. There are several viable, keto-friendly alternatives to Olosapo fruit, such as berries, avocados, and star fruit. Experimenting with these alternatives can open up a world of culinary possibilities while adhering to your keto guidelines.

One unique idea to consider is exploring the world of keto-friendly baking. This could be a creative way to satisfy your sweet tooth while staying on track. Ingredients like almond flour, erythritol, and low-carb fruits and berries can be used to create a variety of baked goods - from muffins to cookies. This way, you can enjoy the essence of sweetness without veering off your keto path.

Explore our Is It Keto Knowledge Hub.

Is Tapia Keto-Friendly
Is Pulasan Fruit Keto-Friendly
Is Allegheny Plum Keto-Friendly
Is Peanut Butter Fruit 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

Due to its high net carb content, Olosapo Fruit is not typically included in a strict ketogenic diet as it can disrupt ketosis.

No, there are no known low-carb variants of Olosapo Fruit. The net carb content is consistent across the different ripening stages and sizes of the fruit.