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Is Sour Plum Keto-Friendly?

Sour Plum on a kitchen counter

Welcome to another deep dive into the world of food and ketogenic diets! Today, we'll be focusing on a fruit that is both delicious and rich in nutrients but might pose a challenge for those on a ketogenic diet - the Sour Plum.

While packed with impressive health benefits, Sour Plums are not the most keto-friendly due to their high net carb content.

This comprehensive guide will take you through the carbohydrate content of Sour Plums, their health implications on a ketogenic diet, and tips on how to navigate around them while maintaining your keto goals.

We'll also introduce you to some keto-compatible alternatives, ensuring that your journey with a ketogenic diet remains diverse, delicious, and healthful.

So, let's delve in!


  • While Sour Plums are beneficial for general health due to their high antioxidant content, they are not the most keto-friendly fruit due to their high net carb content.
  • The high carb content of Sour Plums can disrupt ketosis, making it challenging to maintain this metabolic state crucial for a ketogenic diet.
  • But don't worry! There are several keto-friendly alternatives, such as berries, avocados, and olives, that you can enjoy instead.

Is Sour Plum Keto-Friendly?

Diving straight into the heart of the matter, we have to confront the truth: Sour Plums are not considered keto-friendly. Why? It all boils down to their carbohydrate content.

Within the world of ketogenic diets, carbohydrates are the cornerstone of deciding whether a food is keto-compatible or not. The principle of a keto diet is to consume low carb, high-fat foods which allow the body to enter a state of ketosis, using fat as a primary energy source instead of carbohydrates.

Per 100g, Sour Plums have 10.02g of net carbs. That might not seem like much at first glance, but let's put it into perspective. Those following a strict ketogenic diet aim to keep their daily carb intake between 20-50 grams. Thus, consuming 100g of Sour Plums alone could contribute up to half of your daily carb limit.

Needless to say, considering this carbohydrate count, Sour Plums can quickly become a hurdle for keto dieters, potentially disrupting the delicate metabolic state of ketosis. So, in terms of your keto journey, these plums may be more sour than you'd think!

Can Sour Plum be Incorporated into a Strict Keto Diet?

Incorporating Sour Plum into a strict keto diet poses quite the challenge. Given that this diet is based on a very low carbohydrate intake, typically 20-50 grams per day, the amount of net carbohydrates in Sour Plums can take up a sizable portion of that limit. In fact, 100g of Sour Plums would already eat up to half of your daily carb allowance.

Say, for instance, you are following a strict version of the keto diet and aim for just 20 grams of net carbs per day. In this case, even a small serving of Sour Plums could tip you over the edge and potentially knock you out of ketosis, the metabolic state where your body burns fat for fuel.

Now, does that mean you have to completely eliminate Sour Plums from your diet if you're on keto? Not necessarily. It all comes down to managing your daily carb intake precisely. There are numerous digital tools and mobile apps designed to track your net carb intake, such as Carb Manager or Ketodiet app. These tools can help you stay within your carb limits while still enjoying a diverse range of foods.

Delving into the Carbohydrate Content of Sour Plum

Understanding the carbohydrate content of Sour Plums requires us to take a closer look at the concept of 'net carbs'. In the world of ketogenic diets, it's the net carbs that really count. But what are net carbs, you might ask?

Net carbs are the total carbohydrates in a food minus the fiber content. This calculation is essential because fiber is a type of carbohydrate that your body doesn't fully digest and therefore doesn't impact your blood sugar levels in the way other carbs do. For those following a keto diet, paying attention to net carbs instead of total carbs can make a big difference in maintaining a state of ketosis.

Now, let's apply this concept to Sour Plums. Per 100 grams, Sour Plums contain 10.02 grams of net carbs. This figure is crucial for understanding how Sour Plums fit (or don't fit) into a ketogenic diet.

To put this into perspective, let's imagine a typical serving size of Sour Plums might be around 50 grams. If you were to consume this portion size, you'd be taking in roughly 5.01 grams of net carbs, which is a significant amount when considering the daily carb limit on a keto diet.

Nutritional Snapshot of Sour Plum

The Sour Plum offers a unique and beneficial nutritional profile. In a 100g serving, there are just 46.0kcal, with carbohydrates contributing 11.42g, including 10.02g of net carbs, and a total dietary fiber of 1.4g.

Sour plums stand out for their rich content of certain vitamins. In particular, they have 9.5mg of vitamin C, also known as ascorbic acid, which plays a vital role in maintaining the health of the skin and immune system. They also offer a moderate amount of Vitamin A (17.0ug), Vitamin B-6 (0.03mg), Vitamin E (0.26mg), and Vitamin K1 (6.4ug), each playing integral roles in maintaining overall health.

The fruit's mineral content is also notable. For instance, sour plums contain 157.0mg of potassium, which is essential for the proper function of cells, tissues, and organs in the body. They also provide a good dose of Magnesium (7.0mg), Calcium (6.0mg), Zinc (0.1mg), and Copper (0.06mg).

Sour plums also contain a variety of amino acids, such as Threonine, Isoleucine, Leucine, Lysine, Arginine, and more, all critical for the body's protein synthesis and muscle health.

The fruit's water content is also significant at 87.23g per 100g serving. This high water content can be beneficial for hydration.

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.
'Sour 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 Sour Plum on a Keto Diet

Keeping in harmony with the tenets of a ketogenic diet while consuming Sour Plums can be a tightrope walk. This is primarily due to their high net carb content, which could potentially disrupt the state of ketosis, the metabolic state at the core of the ketogenic diet. As we've learned, staying in ketosis is crucial for keto dieters, and foods high in net carbs like Sour Plums can make this task challenging.

On the flip side, it's important to note that Sour Plums are by no means 'unhealthy'. In fact, they are packed with various nutrients that are beneficial for our general health. Sour Plums, also known as Umeboshi in Japan, are rich in antioxidants, which can help the body fight off harmful free radicals. They are also known to have anti-bacterial properties and can aid in digestion, among other benefits.

However, while these health benefits are impressive, they do not necessarily make Sour Plums a good fit for a ketogenic diet. The key to a successful keto diet is maintaining a state of ketosis and keeping your carb intake low, which might be difficult if Sour Plums are part of your regular diet.

Avoiding Sour Plum in Your Keto Meal Plan

Navigating around Sour Plums while on a ketogenic diet may seem challenging, especially if you have a fondness for this unique fruit. However, with some careful planning and a few helpful strategies, it's entirely feasible to maintain your keto diet without them.

One of the most effective ways to avoid Sour Plums in your keto meal plan is by becoming an avid label reader. Many processed foods, sauces, or mixed dishes can sneak in high-carb ingredients like Sour Plums. Therefore, familiarizing yourself with food labels can be a game-changer.

For those times when you're eating out or ordering in, don't hesitate to ask about the ingredients in your food. It's not uncommon for certain dishes, especially Asian cuisine, to use Sour Plums as a flavoring agent.

Cravings for Sour Plums can certainly arise, especially if they've been a part of your diet before. One way to overcome these cravings is by finding keto-friendly fruits that can serve as a substitute. While it might be hard to replicate the unique taste of Sour Plums exactly, there are plenty of low-carb fruits that provide a satisfying sweet or tangy kick.

Keto-Compatible Alternatives for Sour Plum

While Sour Plums may not be the most keto-friendly fruit, there's no need to despair! There are several other fruits that can be enjoyed within the framework of a ketogenic diet. Here are a few low-carb alternatives that are not only delicious but also align well with your keto goals.

  1. Berries: Berries such as strawberries, raspberries, and blueberries are low in carbs and high in fiber, making them a fantastic alternative for Sour Plums. They can be used in various keto recipes, like a topping for your morning keto-friendly yogurt or as a sweet touch in a salad.
  2. Avocado: This might be a surprising inclusion in a fruit list, but avocados are indeed fruits and are one of the most keto-friendly ones at that. They are high in healthy fats and low in net carbs, making them an excellent substitute for Sour Plums in salads or smoothies.
  3. Olives: Olives are another high-fat, low-carb fruit that can substitute for Sour Plums, particularly in savory dishes. They can be an excellent addition to keto salads, or can even be enjoyed as a standalone snack.

It's important to note that while these alternatives might not mimic the exact taste of Sour Plums, they do provide their own unique flavors and health benefits. For instance, a 100g serving of strawberries has about 5.5g of net carbs, which is almost half of what Sour Plums contain. Avocados and olives, on the other hand, are rich in healthful fats, aligning perfectly with the high-fat requirement of a ketogenic diet.

Concluding Thoughts on Sour Plum and Keto

As we have journeyed through the complexities of incorporating Sour Plum into a ketogenic diet, it becomes clear that while this fruit is packed with nutritional benefits, it may not fit seamlessly into the low-carb framework of a ketogenic diet. The relatively high net carb content in Sour Plums can potentially disrupt the state of ketosis, the metabolic cornerstone of keto.

But remember, this doesn't make Sour Plums 'unhealthy' or 'bad' - in fact, they are loaded with antioxidants and offer several health benefits. It's just that their carbohydrate content may not align with the keto diet's stringent requirements.

Fortunately, the world of keto-friendly fruits is vast and varied. From the bright burst of berries to the creamy goodness of avocados and the savory tang of olives, there are plenty of delicious alternatives to Sour Plums.

While the unique taste of Sour Plums may not be easily replicated, this opens up an opportunity to experiment with new flavors and textures in your meal plan. As a unique idea, consider creating a 'keto fruit wheel' - a rotating selection of low-carb fruits each week to keep your diet diverse, delicious, and still keto-friendly!

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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

Yes, Sour Plums do contain a high net carb content which makes them less ideal for a ketogenic diet where the goal is to limit carbohydrate intake.

Variants of Sour Plums would likely have similar nutritional profiles, including a high net carb content. Therefore, it's unlikely that they would be any more suitable for a ketogenic diet.