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Is Manilkara Obovata Fruit Keto-Friendly?

Manilkara Obovata Fruit on a kitchen counter

Embarking on a ketogenic diet often involves rethinking our diet choices, particularly when it comes to fruits.

A question that frequently comes up is: 'Is Manilkara Obovata Fruit Keto-Friendly?' The short answer is no, but the story doesn't end there.

This article delves into the carbohydrate content of Manilkara Obovata fruit, its implications for those following a keto diet, and explores viable, keto-compatible alternatives.

We'll also touch on the potential role of this fruit in more flexible dietary approaches like carb cycling, offering a comprehensive look at navigating a keto diet with Manilkara Obovata in mind.

Stick with us as we unpack all this and more.


  • Manilkara Obovata Fruit is not keto-friendly due to its high net carb content.
  • Despite being highly nutritious, its carb content makes it challenging to maintain ketosis.
  • Interested in alternatives? We discuss multiple keto-compatible fruits in this article.

Is Manilkara Obovata Fruit Keto-Friendly?

Let's cut to the chase: Is Manilkara Obovata fruit keto-friendly? Despite its myriad nutritional benefits, the straightforward answer is no.

When we talk about the ketogenic diet, the primary factor determining the compatibility of a food item is its carbohydrate content. The ketogenic diet emphasizes a low carbohydrate, high fat, and moderate protein intake. It's a regimen that typically limits your daily net carb intake to below 20-50g.

So, what are net carbs? Simply put, they are the total carbohydrates in a food minus the dietary fiber. These are the carbohydrates your body can digest and convert into glucose, which can be used for energy or stored as fat.

And here's where the Manilkara Obovata fruit, also known as the 'Sea Grape', falls short on the keto compatibility scale. With a carb-rich profile boasting 14.66g of net carbs per 100g, it's quite the carbohydrate heavyweight. Consuming this fruit could potentially consume a significant portion of your daily net carb limit, which isn't ideal on a ketogenic diet where every gram counts.

To give you some perspective, one medium-sized apple, often considered a high-carb fruit, contains about 18g of net carbs. So, you can see that the Manilkara Obovata fruit, with its 14.66g net carbs in a 100g serving, certainly brings a hefty carb load to the table.

Can Manilkara Obovata Fruit be Incorporated into a Strict Keto Diet?

Navigating the dos and don'ts of a strict keto diet can be a touch tricky, especially when it comes to fruits. So, can a high-carb fruit like Manilkara Obovata be incorporated into a stringent keto diet? The short answer: not really.

The primary aim of a strict ketogenic diet is to maintain a state of ketosis, where your body burns fat for fuel instead of carbs. Given the high net carb content of the Manilkara Obovata fruit (14.66g per 100g), including it in your keto meal plan could potentially disrupt this metabolic state.

Consider this: if your daily net carb limit is 20g, a single serving of Manilkara Obovata fruit could consume most of your allowance, leaving little room for other nutrient-dense foods. This makes it incredibly challenging to incorporate Manilkara Obovata fruit into a strict keto diet without exceeding your daily carb limit.

That said, one key strategy for those on a ketogenic diet is meticulous carb tracking. By keeping a close eye on your daily carb intake, you can ensure you're staying within your limits and maintaining ketosis. Tools like food diaries, mobile apps, or even a good old-fashioned pen and paper can be invaluable for monitoring your carb intake.

Delving into the Carbohydrate Content of Manilkara Obovata Fruit

To fully gauge the compatibility of Manilkara Obovata fruit with a ketogenic diet, it's pivotal to understand its carbohydrate content. Let's take a deep dive into the carbohydrate profile of this tropical fruit.

Manilkara Obovata fruit contains 14.66g of net carbs per 100g. But what does this mean exactly? To clarify, net carbs refer to the total carbohydrates in a food subtracting the dietary fiber. This is an important number as these are the carbs that your body can ultimately digest and convert into glucose, a type of sugar that your body uses for energy.

Why is this important for a ketogenic diet? Well, the keto diet is designed to get your body into a state known as ketosis, where it's burning fat instead of glucose for energy. This requires keeping your daily net carb intake usually below 20-50g. Given this, the net carbs in the food you eat can make or break your success with a keto diet.

Now, let's bring this into perspective with the Manilkara Obovata fruit. If we consider a serving size to be around 100g (roughly the weight of a medium-sized apple or a small peach), this would mean each serving of Manilkara Obovata fruit contains 14.66g of net carbs. If you're limiting your daily net carb intake to 20g for a strict keto diet, just one serving of this fruit would constitute around 73% of your daily limit, leaving you very little room for other foods throughout the day.

Nutritional Snapshot of Manilkara Obovata Fruit

The Manilkara Obovata Fruit, also known as Sapodilla, is a rich source of various essential nutrients that contribute to overall health and wellness. The nutrient profile for a 100g sample of this fruit is quite comprehensive, with a balanced mix of both macro and micronutrients.

Beginning with the macronutrients, Manilkara Obovata Fruit contains a notable amount of carbohydrates, specifically net carbs at 14.66g per 100g and total dietary fibre at 5.3g. The dietary fibre content contributes to maintaining a healthy digestive system and aids in preventing constipation. Notably, despite being a fruit, it is relatively low in total fats, with just 1.1g per 100g, and it offers a modest protein content of 0.44g.

Moving on to the micronutrients, Manilkara Obovata Fruit serves as a helpful source of essential minerals. Potassium stands out with a contribution of 193.0mg per 100g, which is beneficial for cardiovascular health and assists in regulating fluid balance in the body. Other minerals present include Calcium (21.0mg), Magnesium (12.0mg), Phosphorus (12.0mg), and smaller amounts of Iron, Copper, and Zinc.

This fruit also contains an assortment of vitamins, with Vitamin C, or ascorbic acid, being one of the key contributors at 14.7mg per 100g. This vitamin is known for its immune-boosting properties and its role in maintaining skin health. Other vitamins present in smaller amounts include Vitamin A, Vitamin B-6, Riboflavin, Niacin, and Pantothenic acid.

In terms of amino acids, the Manilkara Obovata Fruit has traces of essential amino acids like Leucine, Isoleucine, Lysine, and Valine, among others, which are vital for protein synthesis in the human body.

Moreover, it is a source of both mono and polyunsaturated fatty acids, which are known for their heart health benefits. The total calorie count amounts to 83.0kcal in a 100g serving, primarily derived from its carbohydrate content.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.66g
Carbohydrate, by difference 19.96g
Fiber, total dietary 5.3g
Total fats 1.1g
Protein 0.44g
Sodium, Na 12.0mg
Potassium, K 193.0mg
Magnesium, Mg 12.0mg
Calcium, Ca 21.0mg
Vitamin A 3.0ug
Vitamin B-6 0.04mg
Vitamin C, total ascorbic acid 14.7mg
Copper, Cu 0.09mg
Iron, Fe 0.8mg
Phosphorus, P 12.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.1mg
Riboflavin 0.02mg
Niacin 0.2mg
Pantothenic acid 0.25mg
Folate, total 14.0ug
Calories 83.0kcal
Water 78.0g
Tryptophan 0.0g
Threonine 0.01g
Isoleucine 0.02g
Leucine 0.02g
Lysine 0.04g
Methionine 0.0g
Phenylalanine 0.01g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.02g
Histidine 0.02g
Alanine 0.01g
Aspartic acid 0.03g
Glutamic acid 0.04g
Glycine 0.02g
Proline 0.04g
Serine 0.02g
Fatty acids, total saturated 0.19g
Fatty acids, total monounsaturated 0.52g
Fatty acids, total polyunsaturated 0.01g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Manilkara Obovata Fruit' was not found in FoodData Central, so nutritional data for 'Sapodilla, raw ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Manilkara Obovata Fruit on a Keto Diet

When it comes to the ketogenic diet, balance is key, and eating a high-carb fruit like Manilkara Obovata can present certain challenges. The high net carb content of Manilkara Obovata fruit can make it tough to stay in ketosis, the metabolic state where your body burns fat for energy instead of carbs. Consuming a substantial portion of this fruit can potentially use up most of your daily net carb limit, leaving little room for other nutrient-dense foods.

Despite this, it's important not to overlook the health qualities of Manilkara Obovata fruit. While it might be high in carbohydrates, it's also packed with essential nutrients. This tropical fruit is rich in vitamins and minerals, and it carries a substantial amount of dietary fiber, which is beneficial for digestive health. Plus, like many fruits, Manilkara Obovata is high in antioxidants, substances that may protect your cells against the effects of free radicals, harmful molecules that can lead to oxidative stress and chronic diseases.

These health benefits make the Manilkara Obovata fruit a nutritious choice in a balanced diet. However, because of its high carb content, if you're adhering to a strict keto diet, eating this fruit can quickly take you out of ketosis.

Another factor to bear in mind is individual metabolic response. Everyone's body responds differently to carbohydrates. Some people might be able to maintain ketosis while consuming more carbs, while others might need to adhere more strictly to the 20g net carb limit.

Avoiding Manilkara Obovata Fruit in Your Keto Meal Plan

Navigating a ketogenic diet and banishing high-carb foods like Manilkara Obovata fruit from your menu can be a challenging task. However, with some simple strategies, you can successfully avoid this carb-heavy fruit and stay on track with your keto meal plan.

One of the simplest and most effective ways to avoid Manilkara Obovata fruit in your diet is to refrain from buying it during your grocery shopping trips. If it's not in your home, you won't be tempted to include it in your meals!

Additionally, it's essential to remain aware of the foods you consume at social gatherings or while eating out. Manilkara Obovata fruit may be present in tropical fruit salads or as an exotic garnish in drinks or desserts. Politely declining or choosing keto-friendly alternatives when offered can be a crucial step in maintaining your ketosis.

Overcoming cravings for Manilkara Obovata can be another hurdle. Instead of focusing on the foods you can't have, it can be helpful to focus on what you can eat. There are a myriad of low-carb fruits that can take the place of Manilkara Obovata fruit. These include berries like strawberries, blueberries, and raspberries, which are low in carbs yet high in fiber and antioxidants.

Lastly, consider brushing up on your culinary skills. Creating delicious, keto-friendly alternatives to dishes that typically include Manilkara Obovata fruit can make it easier to avoid this high-carb fruit. For instance, you can experiment with low-carb fruits in your smoothies or salads, or as a natural sweetener in your desserts.

Keto-Compatible Alternatives for Manilkara Obovata Fruit

While Manilkara Obovata fruit may not be the best fit for a ketogenic diet, there are plenty of keto-friendly fruits that can be used as substitutes. Let's explore a few options that can offer similar flavors and textures, but with significantly fewer carbs.

First up, we have berries. Strawberries, blueberries, and raspberries are all excellent low-carb alternatives to Manilkara Obovata fruit. For instance, 100g of strawberries contains only about 5.5g of net carbs, making them a great option for those on a keto diet. They can be used in a variety of dishes, such as in a low-carb fruit salad or a topping for keto-friendly Greek yogurt.

Another low-carb fruit choice is the avocado. Although not sweet like Manilkara Obovata fruit, avocados are incredibly nutrient-dense and high in healthy fats, making them ideal for a keto diet. With only 1.8g of net carbs per 100g, avocados can be used in everything from salads to smoothies, providing a creamy texture and a host of nutritional benefits.

Lastly, let's consider the humble cucumber. With just 1.5g of net carbs per 100g, cucumbers can be a refreshing addition to your meals. Though they don't offer the same sweetness as Manilkara Obovata fruit, cucumbers can provide a satisfying crunch in salads or as a vehicle for keto-friendly dips.

In comparison to Manilkara Obovata fruit, with its 14.66g of net carbs per 100g, these alternatives certainly provide a lower-carb option for those adhering to a ketogenic diet. They can easily be incorporated into your meals, allowing you to enjoy a variety of flavors and textures while keeping your carb count in check.

Concluding Thoughts on Manilkara Obovata Fruit and Keto

Reflecting on the insights we've gathered, it's clear that the compatibility of Manilkara Obovata fruit with a ketogenic diet is rather minimal. Its high net carb content presents a significant roadblock for those striving to maintain a state of ketosis, a key goal of a ketogenic diet.

However, it's crucial to remember that while the net carb content of Manilkara Obovata fruit may not align with a keto diet's guidelines, this fruit certainly packs a nutritional punch. It's rich in vitamins, minerals, dietary fiber, and antioxidants, making it a nourishing choice within a standard, balanced diet.

On the keto path, avoiding high-carb fruits like Manilkara Obovata can be made easier by exploring a plethora of keto-friendly alternatives. Fruits such as berries, avocados, and cucumbers, can not only help you maintain ketosis but also add variety and flavor to your meals.

In a unique twist, it's worth considering the potential role of Manilkara Obovata fruit in "carb cycling," an approach some keto adherents use. This involves having certain days with higher carb intake, which could potentially include fruits like Manilkara Obovata. However, it requires a deep understanding of one's body and its response to carbs, and it's not suitable for everyone.

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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.

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

The high net carb content of Manilkara Obovata fruit, approximately 14.66g per 100g, makes it a less-than-ideal choice for those following a keto diet, which typically limits daily net carb intake to around 20g-50g.

Yes, there are several low-carb fruits that can be enjoyed on a keto diet. These include berries like strawberries, blueberries, and raspberries, as well as avocados and cucumbers.