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


Is Pacific Plum Keto-Friendly?

Pacific Plum on a kitchen counter

Is Pacific Plum Keto-Friendly? This question takes center stage as we navigate the intricate relationship between the ketogenic diet and Pacific Plum.

This article delves into the carbohydrate content of Pacific Plum, its health implications for those on a keto diet, practical tips for avoiding it in your keto meal plan, and finally, some keto-compatible alternatives to consider.

The ketogenic lifestyle is all about balance, variety, and understanding the nutritional content of your food.

So, let's take a closer look at Pacific Plum and its place - or rather, lack thereof - in a keto diet.


  • Pacific Plum is not keto-friendly due to its high net carb content.
  • Despite its nutritional benefits like fiber, Vitamin C, and antioxidants, its carb content can disrupt ketosis.
  • There's more to it: Discover why maintaining ketosis with Pacific Plum is such a challenge.

Is Pacific Plum Keto-Friendly?

Let's tackle the question head-on: Is Pacific Plum keto-friendly? In a nutshell, Pacific Plum leans more towards the "not-so-keto-friendly" side of the spectrum. Here's why.

When we consider whether a food is suitable for a ketogenic diet, it's all about the macronutrients - especially the carbohydrates. As you know, keto prioritizes low-carb, high-fat foods to maintain the body’s state of ketosis, a metabolic state where we burn fat for energy instead of carbohydrates.

Now let's zoom in on our star of the hour, the Pacific Plum. This fruit is indeed a flavorful delight, but its macronutrient composition paints a slightly different picture. Per 100g serving, Pacific Plum contains 10.02g of net carbs. While this might not sound like a hefty number, let me put it into perspective.

In a ketogenic diet, the recommended daily carb intake typically lies in the range of 20-50g. If you were to indulge in 100g of Pacific Plum, it would potentially take up a substantial chunk of your daily carb allotment. For this reason, having Pacific Plum regularly or in large quantities could pull you out of ketosis, essentially defeating the purpose of following a ketogenic diet.

Don't get me wrong. There's no denying that Pacific Plums are nutritionally dense and packed with some fantastic health benefits. They are a good source of vitamins and minerals, fiber, and antioxidants. But as keto-friendly as they might be? Unfortunately, not so much.

Remember, consistency is key in a ketogenic lifestyle, where maintaining low daily carb intake is vital. With Pacific Plum's higher carbohydrate content, it becomes challenging to fit this fruit into a strict keto diet without overshooting your carb limit.

Can Pacific Plum be Incorporated into a Strict Keto Diet?

Let's explore the possibilities of incorporating Pacific Plum into a strict keto diet. A ketogenic diet, as we've established, aims to maintain a state of ketosis. This metabolic state is achieved by drastically reducing carbohydrate intake and increasing fat intake. Given that Pacific Plum has 10.02g of net carbs per 100g, it poses a significant challenge to this balance.

Carbohydrate intake on a keto diet needs to be carefully managed. Consuming too many carbs, such as the ones present in Pacific Plum, can easily kick your body out of ketosis, derailing your efforts. It's about viewing your daily carb limit as a budget - you've got to spend it wisely.

Think of Pacific Plum as an expensive item in your carb-budget. Consuming it could leave you with little room for other foods, potentially limiting the variety and balance in your diet. In a sense, regular or large-sized servings of Pacific Plum could quickly exhaust your daily carb quota, throwing your keto efforts off track.

So, can Pacific Plum be incorporated into a strict Keto diet? Quite frankly, it would be challenging. This doesn't mean you have to eliminate it completely, but it would require very careful portion control.

Using tools to track your daily carb intake can be incredibly helpful here. Numerous apps and websites can help you keep track of your macros, including carbs, making it easier to plan your meals and maintain the delicate balance required for ketosis.

Delving into the Carbohydrate Content of Pacific Plum

As we delve into the carbohydrate composition of Pacific Plum, it's crucial to understand the concept of 'net carbs.' Net carbs, quite simply, are the total carbohydrates in a food minus the fiber. It's a key focus for those on a keto diet, as fiber does not impact blood sugar levels the way other carbohydrates do, thus not interrupting ketosis.

Now, let's examine the Pacific Plum. This delicious fruit contains 10.02g of net carbs per 100g. To put this into perspective, let's consider a real-world serving. If you were to enjoy a medium-sized Pacific Plum, which is approximately 150g, you'd be consuming about 15g of net carbs. That's nearly half to three quarters of the typical daily carb limit for someone on a strict ketogenic diet, which ranges from 20g to 50g.

It's also important to mention that these carbohydrates are not just empty calories. Pacific Plum also holds a treasure trove of nutrients, including dietary fiber, vitamins, and antioxidants. However, the high net carb content still makes it a less desirable choice for those on a strict keto diet.

Nutritional Snapshot of Pacific Plum

The Pacific Plum is a nutritional powerhouse packed with an array of macro and micronutrients. In a 100g sample, you're getting a nutritional profile that's as diverse as it is beneficial for your health.

Let's delve into the specifics of what the Pacific Plum offers. It contains 10.02g of net carbs and 1.4g of dietary fiber. Carbohydrates are the body's main source of energy, while dietary fiber aids in digestion and helps you feel full longer.

When it comes to protein and fats, Pacific Plums contain 0.7g and 0.28g respectively. Protein is crucial for growth and repair in the body, while fats are a concentrated source of energy. Furthermore, the plum contains a mix of saturated, monounsaturated, and polyunsaturated fats which play varied roles in maintaining good health.

In terms of vitamins, Pacific Plums have an impressive lineup. They are a good source of Vitamin C (9.5mg), which is known for its antioxidant properties and for supporting a healthy immune system. The fruit also contains vitamins A, B-6, E, and K1, all of which contribute to overall wellness in different ways. Vitamin A, for example, is essential for vision, while vitamin B-6 plays a vital role in brain development and function.

Moreover, Pacific Plum is loaded with essential minerals like potassium (157.0mg), magnesium (7.0mg), calcium (6.0mg), as well as trace elements of copper, iron, phosphorus, and zinc. Potassium, for instance, helps regulate fluid balance and nerve signals, while calcium is necessary for bone health.

Interestingly, the Pacific Plum also hosts beneficial plant compounds like beta-carotene and cryptoxanthin, thought to have antioxidant and anti-inflammatory effects. It also contains lutein and zeaxanthin, nutrients that are good for eye health.

On a note of hydration, this fruit carries an impressive 87.23g of water per 100g, which can contribute to your daily fluid intake.

Lastly, the amino acid profile of the Pacific Plum is worth mentioning. It contains small amounts of essential amino acids including leucine, lysine, and methionine, which are vital for various metabolic processes in the body.

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.
'Pacific 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 Pacific Plum on a Keto Diet

Navigating the world of ketogenic diets involves a meticulous balance of food choices that harmonize taste, nutrition, and carb counts. Pacific Plum, with its higher carbohydrate content, presents a potential puzzle piece that doesn't quite fit the keto diet.

As we've discussed, the primary challenge of incorporating Pacific Plum into a keto diet is its net carb content. Consuming Pacific Plum in substantial amounts could easily take up a large chunk of your daily carb limit, potentially throwing off the delicate balance needed to maintain ketosis.

However, it's not all doom and gloom when it comes to Pacific Plum. This fruit possesses a host of health benefits that can contribute to overall wellness. Pacific Plums are a good source of dietary fiber, which supports digestive health. They also contain vitamins like Vitamin C and K, essential for immune function and healthy blood clotting respectively. Additionally, they're packed with antioxidants, compounds that help protect your body from harmful free radicals.

That being said, when we consider the context of a strict ketogenic diet, the significant carb content of Pacific Plums outweighs these health benefits, at least in terms of maintaining ketosis. Keep in mind that every individual's body is unique and responds differently to different foods. While Pacific Plum might not suit a ketogenic lifestyle for some, others might be able to incorporate it in moderation, depending on their specific daily carb limit.

Avoiding Pacific Plum in Your Keto Meal Plan

Sticking to a keto diet can be a challenge, especially when it comes to avoiding higher-carb foods like Pacific Plum. But don't worry, we've got some strategies to help you stay on track.

First and foremost, it's important to keep your eye on the prize - maintaining ketosis. That means prioritizing low-carb, high-fat foods in your meal plan. With Pacific Plum's significant net carb content, it's best avoided in large quantities or frequent consumption.

One way to avoid Pacific Plum is to stay mindful of its presence in various dishes. For instance, it might be included in salads, desserts, or even in some sauces and condiments. Always remember to check the ingredients when you're dining out or buying pre-packaged meals.

Another strategy is to find lower-carb alternatives that satisfy your craving for something sweet. Berries, for instance, are generally lower in carbs than most other fruits and can serve as a good substitute.

When it comes to overcoming cravings for Pacific Plum, it might be helpful to remind yourself of your keto goals. Remember why you started the keto diet and the benefits it brings to your health and well-being.

You can also experiment with flavorful, keto-friendly foods and recipes to keep your palate entertained. The world of keto cuisine is wide and varied, so don't be afraid to explore!

Lastly, be gentle with yourself. If you accidentally consume Pacific Plum or exceed your carb limit, don't stress. Everyone slips up sometimes, and it's all part of the journey. Simply make a note of it and aim to make better choices in your next meal.

Keto-Compatible Alternatives for Pacific Plum

Navigating a ketogenic lifestyle requires some creativity, especially when it comes to finding alternatives for higher-carb foods like Pacific Plum. So, let's explore some keto-compatible substitutions that you can incorporate into your meal plan.

One option that comes to mind is berries, particularly raspberries and blackberries. They are typically lower in net carbs compared to other fruits. For instance, raspberries contain around 5.4g of net carbs per 100g, and blackberries come in even lower at 4.3g of net carbs per 100g. These berries can be a delightful addition to a keto-friendly breakfast bowl with Greek yogurt or as a topping for your low-carb desserts.

Another fruit that is often recommended for keto dieters is the humble avocado. While it doesn't have the sweetness of Pacific Plum, its rich, creamy texture and versatility make it a fantastic addition to various dishes. It's incredibly low in net carbs, with just 1.8g per 100g, and is also packed with heart-healthy fats, fiber, and a plethora of essential vitamins and minerals.

Zucchini is another versatile, low-carb alternative. With just about 2.11g of net carbs per 100g, it can be used creatively in many recipes. For instance, you can make zucchini noodles or 'zoodles' as a low-carb pasta substitute.

In comparison to Pacific Plum, these alternatives provide a similar level of nutrition but with a significantly lower carb count, making them a more suitable addition to a ketogenic diet.

Concluding Thoughts on Pacific Plum and Keto

As we wrap up our in-depth exploration of Pacific Plum in the context of a ketogenic diet, several key insights emerge. Pacific Plum, while rich in nutrients such as fiber, Vitamin C, and antioxidants, presents a significant challenge to maintaining ketosis due to its considerable net carb content. Balancing the carb budget is critical in a keto diet, and Pacific Plum often proves too expensive in this regard.

However, it's worth reiterating that each individual's body and dietary needs are unique. For some, small, carefully portioned servings of Pacific Plum might be manageable within their specific daily carb limit. For others, it may be easier and more beneficial to seek out lower-carb alternatives instead.

Fortunately, the world of keto-friendly foods is vast and varied. From the sweetness of raspberries and blackberries to the rich, creamy texture of avocados and the versatility of zucchini, there are plenty of alternatives available to enhance your keto meal plan without compromising your ketosis.

One unique idea to consider is exploring the world of keto-friendly cooking and baking. There are many innovative recipes available that utilize low-carb fruits and vegetables in ways that mimic the flavors and textures of higher-carb options. For instance, consider trying a recipe for a blackberry or raspberry keto-friendly fruit compote. This can be a delightful, sweet addition to your breakfast routine or a dessert topping, providing the fruity flavor you may miss from Pacific Plum but within your carb limit.

Explore our Is It Keto Knowledge Hub.

Is Oklahoma Plum Keto-Friendly
Are Texas Almonds Keto-Friendly
Is Wild Peach Keto-Friendly
Is Mexican Plum 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

None. All varieties of Pacific Plum, regardless of color or size, contain high net carbs that make them unsuitable for a keto diet.

It depends. While it's possible to include small, carefully portioned servings of Pacific Plum within a daily carb limit, it's generally best to avoid it to maintain ketosis.