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Is Wongi Plum Keto-Friendly?

Wongi Plum on a kitchen counter

In the world of ketogenic diets, understanding the carbohydrate content of our foods is crucial.

A particularly interesting case is the Wongi Plum.

Despite its numerous health benefits, one question stands out: 'Is Wongi Plum Keto-Friendly?' Unfortunately, due to its high carbohydrate content, Wongi Plum is not the best choice for those on a strict keto diet.

In this article, we've delved into the details, from the carbohydrate content of Wongi Plum to its health implications, from strategies to avoid it in your keto meal plan to finding keto-compatible alternatives.

Let's unpack why this delectably juicy fruit might not find a place in your ketogenic lifestyle.


  • Wongi Plum, despite its numerous health benefits, is not a suitable fruit for a ketogenic diet due to its high carbohydrate content.
  • Consuming Wongi Plum can disrupt ketosis, the metabolic state crucial for a keto diet.
  • There are keto-friendly alternatives to Wongi Plum such as berries, avocados, and cucumbers.

Is Wongi Plum Keto-Friendly?

Let's cut straight to the chase: Wongi Plum and keto don't exactly go hand in hand. Why? It all boils down to the fruit's carbohydrate content.

In every 100g of this delectable delight, you're consuming 15.56g net carbs. Now, you might be wondering why that's a problem. After all, carbs are a primary source of energy, right?

That's true, but here's the kicker: a ketogenic diet requires you to limit your daily net carb intake to somewhere between 20-50g. So, you see, eating even a small portion of Wongi Plum can take up a large chunk of your carb allowance for the day.

In essence, while Wongi Plum is undoubtedly a nutritious fruit, its high carbohydrate content makes it a less-than-ideal choice for those following a strict ketogenic diet. The goal of keto is to promote a metabolic state known as ketosis, wherein your body burns fat instead of carbs for energy. A high-carb intake can disrupt this delicate balance, making it harder for you to maintain ketosis.

Can Wongi Plum be Incorporated into a Strict Keto Diet?

Strictness is the name of the game when it comes to a ketogenic diet. Because of this, incorporating Wongi Plum into a strict keto diet becomes a challenge.

As we've already discussed, Wongi Plum packs in 15.56g of net carbs per 100g. When you're aiming to consume between 20-50g of net carbs in an entire day, it becomes clear that Wongi Plum can quickly push you over that limit. Yes, you could eat a smaller portion. But then you'd be using up a sizable chunk of your daily carb allowance on a small piece of fruit, leaving less room for other nutrient-rich foods.

So how can you ensure you're staying within your daily carb limit? One effective method is using a food tracking app. There are several out there that can help you log your food intake and keep track of your macro ratios. Such tools are particularly valuable on a keto diet, as they help you ensure you're hitting your goals for fat, protein, and carbohydrate intake.

By diligently tracking your food intake, you'll know exactly how much room you have for carbs each day. If you find yourself tempted by a Wongi Plum, these tools can help you make an informed decision about whether or not to indulge.

Delving into the Carbohydrate Content of Wongi Plum

To truly understand why Wongi Plum isn't keto-friendly, we need to take a closer look at its carbohydrate content. We've mentioned the figure of 15.56g net carbs per 100g, but what does that mean in practical terms?

First, let's clarify the concept of 'net carbs.' The term 'net carbs' refers to the total carbohydrates in a food minus the dietary fiber. Why subtract fiber? Because our bodies can't digest it, meaning it doesn't raise our blood sugar levels or interfere with ketosis. Thus, for individuals on a keto diet, it's the net carbs that matter most.

Now, let's give some context to the 15.56g net carbs in Wongi Plum. Imagine holding a medium-sized Wongi Plum, weighing around 150g. This single fruit would contain about 23.34g net carbs - over half of the upper limit of your daily net carb allowance if you're aiming for 50g, and possibly over your entire daily allowance if you're being stricter with your carb intake.

To put it another way, think about the carb content in terms of other typical keto foods. That one medium-sized Wongi Plum has roughly the same amount of net carbs as five large eggs or two medium avocados - foods that could span multiple meals or even an entire day on a keto diet.

Nutritional Snapshot of Wongi Plum

In a 100g sample of Wongi Plum, you'll find a comprehensive mix of both macro and micronutrients. It's primarily composed of carbohydrates, with 15.56g present, along with minor amounts of total fats and protein, at 0.23g and 0.72g respectively.

While its macronutrient profile may not fit perfectly into diets like the ketogenic diet, its micronutrient profile is impressive. It boasts a variety of essential minerals, including sodium (14.0mg), potassium (79.0mg), magnesium (15.0mg), calcium (19.0mg), iron (0.19mg), and phosphorus (17.0mg). These minerals play crucial roles in the body, from maintaining heart rhythm to building strong bones.

The vitamin content in Wongi Plum is also noteworthy. It contains Vitamin B-6 (0.04mg), which is known for its role in brain development and function. There's a modest amount of Vitamin C (14.3mg), recognized for its antioxidant properties and importance in immune system support. Furthermore, the presence of Thiamin, Riboflavin, and Niacin, all essential B vitamins, contribute to energy production and cell health.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 15.56g
Total fats 0.23g
Protein 0.72g
Sodium, Na 14.0mg
Potassium, K 79.0mg
Magnesium, Mg 15.0mg
Calcium, Ca 19.0mg
Vitamin B-6 0.04mg
Vitamin C, total ascorbic acid 14.3mg
Iron, Fe 0.19mg
Phosphorus, P 17.0mg
Thiamin 0.01mg
Riboflavin 0.01mg
Niacin 0.26mg
Calories 60.0kcal
Water 83.13g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Wongi Plum' was not found in FoodData Central, so nutritional data for 'Java-plum, (jambolan), raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Wongi Plum on a Keto Diet

Maintaining ketosis while incorporating Wongi Plum into your diet can be tricky. As mentioned before, the ketogenic diet involves reducing carbohydrate intake and increasing fat consumption. This shifts the body's primary source of energy from carbohydrates to fats, leading to a state of ketosis.

Eating Wongi Plum, with its high net carbs, can disrupt this state and take you out of ketosis. This is because the excess carbs will get converted into glucose, which your body will then use for energy instead of fats. In simple terms, the Wongi Plum might kick you out of your fat-burning zone.

However, it's important to note that while Wongi Plum may not be suitable for a ketogenic diet, this fruit has its health benefits. It's packed with vitamins and antioxidants which contribute to various aspects of health, from boosting the immune system to improving skin health. Plus, it's a source of dietary fiber, which supports digestive health. Wongi Plum is indeed a healthy fruit; it just doesn't align well with the specific requirements of a ketogenic diet.

Avoiding Wongi Plum in Your Keto Meal Plan

Staying committed to a keto diet means being vigilant about the foods you consume, and that includes being mindful of high-carb fruits like Wongi Plum. Here are some practical strategies to help you avoid this fruit in your meal plan and stay in the fat-burning state of ketosis.

First, be aware of the dishes that might contain Wongi Plum. This fruit is often used in desserts, salads, and even some savory dishes. If you're dining out or trying a new recipe, check the ingredient list thoroughly. If you see Wongi Plum listed, consider finding an alternative dish or recipe that's low in carbs.

Second, keep a range of keto-friendly snacks on hand to help manage any potential cravings for Wongi Plum. Nuts, seeds, and low-carb vegetables like celery and cucumber can be satisfying substitutes that won't take you out of ketosis.

Lastly, education is power. Learn about other fruits that are lower in carbs and can provide similar flavors or textures to Wongi Plum. For instance, berries like strawberries and raspberries are relatively low in carbs and high in fiber, making them more suitable for a keto diet.

Keto-Compatible Alternatives for Wongi Plum

While Wongi Plum may not be suitable for a keto diet due to its high carb content, there are several other fruits that can serve as excellent keto-friendly substitutes. Let's explore a few.

Firstly, we have berries. These fruits, including strawberries, blueberries, and raspberries, are much lower in carbs than Wongi Plum. For instance, strawberries contain only 7.7g of net carbs per 100g - almost half the amount found in Wongi Plum. They're also packed with antioxidants and can be used in a variety of keto dishes, from salads to desserts.

Then, there's the avocado. While technically a fruit, it's often used as a vegetable in recipes. With only 1.8g net carbs per 100g, it's a fantastic low-carb alternative to Wongi Plum. Plus, it's high in healthy fats, which are essential for maintaining ketosis. Avocados can be used in keto salads, made into guacamole, or even used as a base for a keto-friendly smoothie.

Lastly, we have the humble cucumber. With only 1.5g net carbs per 100g, it's a great addition to your keto meal plan. It's versatile and can be used in salads, as a dipper for keto-friendly sauces, or even sliced and enjoyed on its own.

Concluding Thoughts on Wongi Plum and Keto

Navigating the world of the ketogenic diet can be complex, especially when it comes to the incorporation of various fruits like the Wongi Plum. Throughout our discussion, we've established that Wongi Plum, despite being a nutrient-rich fruit, isn't the best choice for those adhering to a strict keto diet. Its high net carb content can easily exceed the daily carb allowance, jeopardizing the state of ketosis.

However, it's worth noting that the Wongi Plum is a powerhouse of vitamins and antioxidants. It's a healthy choice for those not restricted by a low-carb diet regimen, but its high net carb content makes it a fruit to avoid for keto followers.

Fortunately, the world of fruits offers an array of alternatives. Berries, cucumbers, and avocados are just a few examples of the low-carb, keto-friendly options we've explored. They not only provide essential nutrients but also enable you to enjoy the fruity flavors you might be craving.

One unique idea that we haven't covered yet is the concept of flavor pairing. If it's the unique taste of Wongi Plum you're missing, consider looking into natural, keto-friendly flavor extracts or spices that can mimic its flavor profile. Experiment with these in your dishes to create a meal that satisfies both your nutritional needs and your taste buds.

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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

Unfortunately, all variants of Wongi Plum have a similar carbohydrate profile, making them unsuitable for a strict ketogenic diet.