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Is Yellow Plum Keto-Friendly?

Yellow Plum on a kitchen counter

The ketogenic, or keto, diet is renowned for its low-carb, high-fat regimen that individuals follow to keep their metabolisms in a state of ketosis - that ideal point where the body is efficiently using fats as its primary energy source.

However, unraveling the question, 'Is Yellow Plum Keto-Friendly?' is a journey through the carbohydrate content, health implications, and potential detours around this alluring fruit on the keto path.

Despite yellow plums' generous offering of beneficial nutrients, their relatively high carbohydrate content may pose a challenge for those adhering to a ketogenic diet.

Fear not, our exploration also promises to discover keto-compatible alternatives, leading you towards gustatory delight without straying from the keto course.


  • While nutritious, Yellow Plums are not keto-friendly due to their high carbohydrate content.
  • Incorporating Yellow Plums into a keto diet could result in an increased net carb intake that disrupts ketosis.
  • Keep scrolling to discover how you can maintain a keto diet, while occasionally treating yourself to the sweet taste of Yellow Plums.

Is Yellow Plum Keto-Friendly?

To answer this burning question, let's delve straight into the heart of the matter. We arrive at a conclusion by analyzing the crucial aspect of the ketogenic diet: the macro-nutrient composition of our foods. The magic formula on which the keto diet thrives is low carbs, high fats, and moderate proteins.

Now, let's take the case of our yellow plum. A 100g serving of this succulent fruit contains 10.02g of net carbs. That seems fairly harmless on its own, doesn't it? Well, here's the catch. For the maintenance of a state of ketosis, the cornerstone of a keto diet, the daily intake of net carbs is typically restricted to a range between 20 to 50g. Therefore, a mere 100g serving of yellow plum, while mouth-wateringly delicious, can take up a considerable chunk of your daily carbohydrate allowance, making it quite challenging to maintain the delicate balance required for ketosis.

A keto diet isn't just about cutting down carbs, though, but understanding the broader nutritional profile of your foods. Unfortunately, yellow plums cannot take the credit for being particularly high in fat or protein, the two macro-nutrients that are supposed to form the bulk of a ketogenic diet. Therefore, yellow plums, while offering several health benefits, are not keto-friendly fruits due to their higher carbohydrate content and below-the-par quantities of fats and proteins. As we'd like to remind you, this doesn't disqualify them as healthy or beneficial fruits. It's just a matter of their suitability for a specific diet plan, in this case, the keto diet.

Can Yellow Plum be Incorporated into a Strict Keto Diet?

Let's delve deeper into this topic. The primary purpose of following a strict keto diet is to shift your body's metabolic state to ketosis, where fat, not glucose from sugars and carbs, becomes the primary source of fuel. To make this metabolic transition happen, one must limit their daily net carb intake, usually within the range of 20-50g.

Shedding light on the yellow plum, every 100g of this fruit contains 10.02g of net carbs. This takes up a significant chunk of your allowed daily carb intake, especially when you’re adhering to a strict keto plan. With such high net carb content, consistently consuming yellow plums substantially hampers efforts to maintain ketosis because it significantly reduces your carb budget for the rest of the day. This implies that indulging in yellow plums might lead to exceeding your daily carb limit, pushing your body out of the desired state of ketosis.

However, I want to clarify that ketogenic diets are not about complete deprivation. It’s about making conscious, informed choices about our food. With effective meal planning and diligent tracking of carb intake, we can enjoy a variety of food options without jeopardizing our ketosis state. There are myriad tools and apps available that can help you track your daily carb intake and plan your meals accordingly.

Delving into the Carbohydrate Content of Yellow Plum

Carbohydrates play a significant role in our diets and are a primary source of energy for our bodies. However, for individuals following a ketogenic diet, understanding the concept of "net carbs" becomes vital. So, before we dive deeper into discussing the carbohydrate content in yellow plums, let's clear the air about net carbs.

Net carbs are a measure of the carbohydrates that are fully digestible and have the potential to increase blood sugar levels. Essentially, it is the total amount of carbohydrates in a food that your body can digest, minus the fiber. This is an important concept in ketogenic diets because it helps individuals select foods that won't interrupt ketosis, their body’s fat-burning state.

Now, examining the yellow plum, the carbohydrate content might surprise you. This delightful fruit packs approximately 10.02g of net carbs per 100g serving. To put this into perspective, consider that one small yellow plum typically weighs around 80g. That would mean consuming that single small plum introduces about 8g of net carbs to your diet. If you are holding a larger yellow plum, which can weigh about 120g, the net carbs jump to roughly 12g.

Interestingly, while you might see these numbers as pretty tangible in isolation, remember that in the grand scheme of a strict keto diet, where your daily carb intake is limited to around 20-50g, a couple of yellow plums could potentially max out your carb allowance for the day.

Nutritional Snapshot of Yellow Plum

Yellow Plums are a nutrient-dense addition to any diet, packing a range of macro and micronutrients in each 100g serving. They are inherently low in fats with just 0.28g, low-protein with 0.7g, and are a moderate source of carbohydrates with a net carb count of 10.02g. The fiber content of 1.4g assists your daily dietary fiber intake.

What sets Yellow Plums apart is their impressive micronutrient profile. Each bite carries a host of vitamins and minerals including Potassium, Magnesium, and Calcium, which aide various bodily functions including muscle function, bone health, and more.

They are particularly rich in Vitamin C, with each 100g serving providing 9.5mg. This vital antioxidant plays roles in immune function and skin health. Yellow plums also house Vitamin A, beneficial for vision and immune health. Other notable vitamins include Vitamin B6, E, and K.

Let's not overlook the trace elements, such as Iron, Copper, and Zinc that contribute to overall well-being by participating in a multitude of biochemical processes in the body. Yellow Plums also house some level of Beta-carotene, a precursor to Vitamin A, along with other carotenoids like Cryptoxanthin and Lutein + zeaxanthin, known for their eye-health promoting properties.

On the amino acid front, tiny yet substantial amounts of essential amino-acids, such as Leucine and Lysine, are found in Yellow Plums.

The caloric value of yellow plums is also modest, providing just 46 kcal per 100g serving, making it a not-so-heavy, nutrient-filled fruit option.

Complementing the macros and micros is a substantial amount of water (87.23g per 100g serving), making Yellow Plums a hydrating snack.

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.
'Yellow 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 Yellow Plum on a Keto Diet

While we've established that yellow plums present a challenge to maintaining ketosis due to their high net carb content, it's worthwhile to understand that these sweet fruits are not the 'bad guys.' On the contrary, yellow plums are packed with essential nutrients that offer numerous health benefits, but their high carb content makes them a tricky choice for those following a strict keto diet.

Yellow plums are rich in dietary fiber, helping promote a healthy digestive process, and are packed with Vitamin A, known for its role in supporting good vision and a robust immune system. They also provide Vitamin C, which acts as an antioxidant, combating harmful free radicals and aiding in the production of collagen - a protein that contributes to skin, bone, and muscle health. Plus, they are an excellent source of potassium, a mineral that can help regulate blood pressure and assist with muscular function.

The nutritional makeup of yellow plums contributes to overall health. However, incorporating them into a keto diet presents a significant challenge due to their carbohydrate content. Consistently including yellow plums in your meal plan could raise your net carb intake beyond the daily allowance for ketosis, reversing the metabolic state that a ketogenic diet is designed to achieve.

Avoiding Yellow Plum in Your Keto Meal Plan

As we navigate the ins and outs of a ketogenic diet, it’s not all about what to include, but also what to exclude or minimize. One of such choices might include the sweet and succulent yellow plum. With that in mind, here are a few practical tips to help ward off the temptation or inadvertent intake of this high-carb fruit.

Firstly, educating yourself about the foods that potentially steer you away from your diet goals is a step in the right direction. This implies reading food labels and understanding the ingredients of your meals, especially when dining out or ordering takeaway. For example, dishes like plum sauce chicken, a fruit salad containing yellow plums, or a plum tart dessert might seem harmless on their own, but these could pack enough carbs to bring you out of ketosis.

Another tip is careful meal planning. Basic awareness about what each meal contains in terms of macro-nutrients can go a long way in maintaining a healthy keto diet. Consider preparing your meals in advance, where you have control over the ingredients. This way, you can consciously avoid yellow plums and other high-carb fruits in your meals.

When it comes to dealing with cravings for yellow plum, it might be beneficial to slowly wean yourself off these fruits, gradually reducing your quantity intake until the craving subsides. Remember, the goal isn't to punish yourself but to make better choices that align with your diet plan.

Lastly, having a host of keto-friendly snack options at your disposal can be a great savior when cravings strike. Snacks rich in healthy fats and proteins can not only keep you full for longer but also tackle cravings head-on.

Keto-Compatible Alternatives for Yellow Plum

In a ketogenic diet, while we might need to limit certain high-carb fruits like the yellow plum, there's still a colorful array of low-carb fruit alternatives available for our choice. Let's introduce some of these viable swaps which are low in carbs, yet rich in vital nutrients, making them keto-compatible.

Strawberries, blueberries, and raspberries are all keto-friendly options. These sweet and juicy fruits are not only delicious but they are also packed with antioxidants and vital vitamins.

A 100g serving of strawberries contains a mere 5.5g of net carbs, nearly half compared to the same serving size of yellow plums. Blueberries, while slightly higher in net carbs at 12g per 100g, are often consumed in smaller portions due to their sweetness. Raspberries offer the lowest carb count at about 5.4g net carbs per 100g serving. Imagine, you could make a fulfilling mixed berry salad, toss them in a low-carb yogurt, or even top your keto-friendly pancakes with a handful of these juicy jewels.

Avocado is another versatile, nutrient-dense fruit that is beloved by many who follow a ketogenic diet. Packed with good fats and containing only about 2g of net carbs per 100g, avocados can be used in both savory recipes such as guacamole or as a topping on a keto-friendly salad and sweet recipes like keto avocado smoothies or even avocado ice cream!

Lastly, olives, with about 3g of net carbs per 100g, are another excellent low-carb, keto-compatible substitute. They might not be the replacement for the sweet tang of yellow plums, but they give a unique, savory flavor to many dishes, like salads and keto-friendly pizzas.

Concluding Thoughts on Yellow Plum and Keto

Navigating the keto texture of our daily food choices can be a complex endeavor, and the yellow plum is a testament to that. As we journeyed through its domain, we unveiled its high-carb facade, which poses a substantial hurdle for those strictly adhering to a ketogenic diet. Every bite of this delicious fruit takes up a significant portion of the daily carb allowance, potentially pulling your body away from the desired state of ketosis.

Nonetheless, it’s important to remember that yellow plums are not merely a sweet mishap on your organic dietary plot. They harbor an array of beneficial nutrients, including fiber, Vitamin A, Vitamin C, and potassium, which can decidedly contribute to one’s overall wellbeing.

However, a pivotal theme of our keto journey lies in striking the perfect balance. The balance between meeting our diet's low-carb requirements while reveling in the diversity of nature's bounty. To that end, swapping yellow plums for keto-friendly fruits like strawberries, avocados, or olives is a practical approach, each offering unique flavors and nutritional benefits.

Here's a unique idea - turning this "plum conundrum" into a keto education moment. Learning while navigating through your keto journey can be empowering. Use the ‘yellow plum’ instance to delve deeper into understanding food choices, carb content, and the bigger picture – how certain foods impact your specific diet plan. Perhaps, even hold a ‘yellow plum’ awareness event with your peers on a keto diet to share this insight!

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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, Yellow Plums are relatively high in carbs. A 100g serving includes around 11g of carbs, which makes it less suitable for a ketogenic diet where the daily carb intake is normally limited to about 20-50g.

An occasional small portion might not harm, but frequent or large amounts can potentially knock you out of ketosis due to the high carb content. It's important to account for such intake in your daily carb allowance.