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Is Lebanese Wild Apple Keto-Friendly?

Lebanese Wild Apple on a kitchen counter

If you're following a ketogenic diet and wondering about the compatibility of certain fruits, you're in the right place.

Today, we're putting the Lebanese Wild Apple under the microscope.

Known for its unique flavor and health benefits, this fruit, unfortunately, doesn't hold a keto-friendly badge.

In this article, we're going to unravel the reasons why and outline some practical alternatives that can help keep your keto journey on track.

Let's dive in to answer the question: Is Lebanese Wild Apple Keto-Friendly?


  • Lebanese Wild Apple is not keto-friendly due to its high net carb content.
  • It comes packed with antioxidants, vitamins, and fiber but could disrupt ketosis.
  • There are keto-friendly substitutes like berries, avocados, and coconuts to satisfy your fruit cravings.

Is Lebanese Wild Apple Keto-Friendly?

Now, let's get down to the nitty-gritty: Is the Lebanese Wild Apple keto-friendly? Well, folks, in the world of ketogenic diets, it's all about the macros – that's short for macronutrients, which are the fats, proteins, and, most critically for us, carbohydrates in our foods.

The Lebanese Wild Apple, while a tasty and nutritious fruit, is not the most keto-compatible food. Why, you ask? It’s all about the carbs. This apple variant carries a hefty 19.95g of net carbs per 100g. To place it in context, a typical keto diet restricts your daily carb intake to a range of 20-50 grams. Just a 100-gram serving of Lebanese Wild Apple could potentially take up your entire carb allowance for the day.

Remember, the goal of the keto diet is to guide your body into a state of ketosis, where it burns fat for energy instead of glucose (which comes from those carbs we're trying to dodge). The high carb content in the Lebanese Wild Apple could potentially disrupt this metabolic balance, pushing your body out of ketosis.

Can Lebanese Wild Apple be Incorporated into a Strict Keto Diet?

Let's delve further into the question: Can Lebanese Wild Apple be incorporated into a strict keto diet? As you may have guessed from our previous discussion, the answer is not quite favorable for our fruity friend.

Given its high net carb content, the Lebanese Wild Apple doesn't quite meet the low-carb criterion of a strict keto diet. Remember, the key to maintaining ketosis (that fat-burning state we love on keto) is to keep carbohydrate consumption low and fat intake high. Consuming Lebanese Wild Apple can risk filling up your carb quota too quickly, and disrupt ketosis.

But, wait! Before you despair, remember that it's all about moderation and careful planning. You may enjoy a small portion of Lebanese Wild Apple, provided your other meals in the day are extremely low in carbs, but this definitely requires meticulous tracking of your carb intake. Tools like diet tracking apps or even old-school food journals can be a big help in staying on top of your macros.

Delving into the Carbohydrate Content of Lebanese Wild Apple

All right, let's take a closer look at what's really inside a Lebanese Wild Apple. It's time to dissect its carbohydrate content and understand how it could impact your keto diet.

On the surface, it's a tasty fruit, but the Lebanese Wild Apple carries a notable amount of carbs. Specifically, a 100g serving of this apple variety contains 19.95g of net carbs. Now, for those new to the keto world, you might wonder: what exactly are net carbs?

Net carbs are the total carbs in a food minus the fiber content. This is important because fiber is a type of carbohydrate that your body can't digest. Since it doesn't raise your blood sugar levels, it doesn't count towards your net carb intake. But unfortunately for our Lebanese Wild Apple, even after accounting for fiber, its net carb content remains high.

Let's consider a real-world example. If you were to eat a medium-sized Lebanese Wild Apple (about 150g), you'd be consuming roughly 30g of net carbs - and remember, on a strict keto diet, your daily carb allowance is typically between 20 to 50 grams! This means one apple could potentially exhaust your carb limit for the day, which clearly shows why this fruit might not be a keto superstar.

Remember, keeping your carb intake low is crucial to maintaining the state of ketosis, where your body burns fat for energy. High-carb foods like the Lebanese Wild Apple can potentially disrupt this metabolic state, making it harder for your body to burn fat efficiently.

Nutritional Snapshot of Lebanese Wild Apple

In a 100g sample of Lebanese Wild Apple, the leading nutrient by volume is carbohydrates, contributing to a total of 19.95g per 100g. This is followed closely by water content, which stands at 78.94g, suggesting that this fruit is a good source of hydration. It's also a low-calorie food, with each 100g serving containing just 76.0kcal.

Lebanese Wild Apples are low in fats and protein, which are integral to a balanced diet but are more commonly found in high quantities in other foods. Total fats and protein are just 0.3g and 0.4g per 100g, respectively. While the apple's protein content is low, it does contain some essential amino acids, including isoleucine, leucine, lysine, and valine, each present in small amounts of 0.02g per 100g. Amino acids play critical roles in the body, such as building proteins and synthesizing hormones and neurotransmitters.

Moreover, Lebanese Wild Apples are a source of several micronutrients which are indispensable to our health, albeit in small quantities. The fruit is most notably rich in Potassium (K), contributing 194.0mg per 100g. Potassium is essential for heart health and proper cellular function. The apple is also a source of Magnesium (7.0mg), Calcium (18.0mg), and Phosphorus (15.0mg), which have roles in bone health, nerve function, and energy production.

The fruit also provides a suite of vitamins. Notable are Vitamin C, also known as ascorbic acid, contributing 8.0mg per 100g, and Vitamin A, providing 2.0ug per 100g. The Vitamin C content is important for immune function and collagen synthesis, while Vitamin A supports vision and cell growth.

In terms of trace minerals, the Lebanese Wild Apple offers small amounts of Copper (0.07mg), Iron (0.36mg), and Manganese (0.12mg). These trace elements are involved in many bodily functions, including the production of red blood cells, bone health, and the metabolism of amino acids and cholesterol.

Lebanese Wild Apple also contains different types of fatty acids, albeit in low quantities. Total saturated fatty acids is 0.05g, total monounsaturated is 0.01g, and total polyunsaturated is 0.09g. These fatty acids are involved in various bodily functions, including brain function and inflammation regulation.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 19.95g
Total fats 0.3g
Protein 0.4g
Sodium, Na 1.0mg
Potassium, K 194.0mg
Magnesium, Mg 7.0mg
Calcium, Ca 18.0mg
Vitamin A 2.0ug
Vitamin C, total ascorbic acid 8.0mg
Copper, Cu 0.07mg
Iron, Fe 0.36mg
Phosphorus, P 15.0mg
Manganese, Mn 0.12mg
Thiamin 0.03mg
Riboflavin 0.02mg
Niacin 0.1mg
Calories 76.0kcal
Water 78.94g
Tryptophan 0.0g
Threonine 0.01g
Isoleucine 0.02g
Leucine 0.02g
Lysine 0.02g
Methionine 0.0g
Cystine 0.0g
Phenylalanine 0.01g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.01g
Histidine 0.01g
Alanine 0.01g
Aspartic acid 0.07g
Glutamic acid 0.04g
Glycine 0.02g
Proline 0.01g
Serine 0.02g
Fatty acids, total saturated 0.05g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.09g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Lebanese Wild Apple' was not found in FoodData Central, so nutritional data for 'Crabapples, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Lebanese Wild Apple on a Keto Diet

Navigating the world of keto can be a bit tricky, especially when it comes to understanding the health implications of certain foods. Let's now zone in on the Lebanese Wild Apple and its impact on a keto diet.

As we've mentioned, the Lebanese Wild Apple's high net carb content could pose a challenge for maintaining ketosis, the metabolic state at the heart of the ketogenic diet. Consuming this fruit might fill up a substantial part of your daily carb allowance, tipping the balance and potentially pushing your body out of ketosis. It's like a seesaw - as your carb intake goes up, your ability to stay in ketosis could come down.

However, it's also important to note that not all is lost when it comes to the Lebanese Wild Apple. While it may not be the best fit for a strict keto diet, it does come with its own suite of health benefits.

For instance, this particular apple variety is rich in antioxidants, vitamins, and dietary fiber. Antioxidants are responsible for fighting off harmful substances called free radicals that can cause damage to your cells. Vitamins are essential in supporting various bodily functions, including your immune system. Even the dietary fiber, while contributing to total carbs, aids in digestion and supports a healthy gut.

Avoiding Lebanese Wild Apple in Your Keto Meal Plan

So, you're on a keto diet and wondering how to navigate around the carb-loaded Lebanese Wild Apple? We've got your back!

First, it's essential to remember that while the Lebanese Wild Apple is a delicious fruit, it's not the only one out there. There are plenty of low-carb fruits that can satisfy your sweet craving without disrupting your ketosis.

You might find the Lebanese Wild Apple sneaking into salads, desserts, or even as a standalone snack. But don't worry, with careful planning and a bit of creativity, you can successfully avoid this high-carb fruit in your daily meal plan.

Here are a few practical tips to help you steer clear of Lebanese Wild Apple:

Check your food labels: Whether grocery shopping or eating out, it's crucial to check the ingredients. Look out for dishes that might contain Lebanese Wild Apple. Swap it out: There are plenty of delicious, low-carb fruits that can substitute for Lebanese Wild Apple. Berries, like strawberries and raspberries, are often lower in carbs. Plus, they're packed with antioxidants! Say 'no' to temptations: If you're at a gathering and there's a fruit salad loaded with Lebanese Wild Apples, simply pass it by. Remember your keto goals and how this fruit could potentially throw you off track. Overcome cravings: Craving the sweet, tangy taste of Lebanese Wild Apple? Try some keto-friendly desserts instead, like a handful of mixed berries or a low-carb smoothie.

Keto-Compatible Alternatives for Lebanese Wild Apple

Good news for all the fruit lovers out there! Being on a keto diet doesn't mean you need to give up fruits entirely – it's all about making the right choices. So, while the Lebanese Wild Apple might not be the best fit, there are plenty of delicious, keto-compatible alternatives out there to satisfy your fruit cravings.

Berries: Let's start with the berry family – strawberries, raspberries, and blackberries, to name a few. Berries are relatively low in carbs, making them a keto-friendly alternative to Lebanese Wild Apple. For instance, 100g of strawberries only contain about 7.68g of net carbs. Plus, they're packed with antioxidants and vitamins, making them a healthful addition to your keto diet. You can enjoy them as a quick snack, toss them into a keto-friendly smoothie, or use them to top off your low-carb yogurt. Avocados: Not traditionally thought of as a fruit, avocados are actually one of the best keto-friendly substitutes you can find. They're low in carbs, but high in fiber and healthy fats, which are essential for a keto diet. 100g of avocado holds just 1.8g of net carbs. You can use them in salads, make guacamole, or even blend them into a keto-friendly smoothie for a creamy texture. Coconut: Coconut, especially unsweetened coconut, is another excellent fruit option for those on a keto diet. It can be used in a variety of dishes, from main courses to desserts, and it carries a net carb content of 6.23g per 100g. Coconut can be used in low-carb baking, in smoothies, or as a topping for your favourite keto desserts.

Concluding Thoughts on Lebanese Wild Apple and Keto

Navigating a keto diet while savoring the unique taste of Lebanese Wild Apple might seem like a daunting task. However, as we've discovered throughout our journey, it's all about balance and making informed choices.

The Lebanese Wild Apple, while flavorful and packed with antioxidants, vitamins, and fiber, comes with a high net carb count. Including this fruit in a keto diet could potentially disrupt ketosis, the metabolic state that a keto diet aims to achieve. But, remember, it doesn't mean that you have to give up on fruits altogether. There are other fruits rich in nutritional value that are more compatible with a keto diet.

Berries, avocados, and coconuts are just a few examples of the low-carb, high-fiber fruits that can serve as substitutes for the Lebanese Wild Apple. They can be creatively incorporated into your meal plans to ensure you don't miss out on the benefits of fruits while staying on track with your keto diet.

And remember, while our focus has been on the keto diet, the Lebanese Wild Apple, like many other fruits, also offers several health benefits. It's high in antioxidants, essential for fighting off harmful substances in the body, and is a good source of vitamins and fiber.

As a final note, consider the role of mindfulness in your diet. Being aware of what you're eating, checking food labels, and understanding your body's nutritional needs are all part of achieving a balanced diet. Whether you're on a keto diet or simply striving for healthier eating habits, mindfulness can be a powerful tool in maintaining a healthy lifestyle.

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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, all varieties of Lebanese Wild Apple share a similar nutritional profile and are high in carbs, making them unsuitable for a keto diet.

While you could consume Lebanese Wild Apple on a cheat day, it's important to remember that it could potentially knock you out of ketosis due to its high carb content.