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Is Vilmorins Rowan Keto-Friendly?

Vilmorins Rowan on a kitchen counter

Embarking on a ketogenic diet presents a host of new considerations when deciding what to eat, and one question you might ask is, "Is Vilmorins Rowan Keto-Friendly?" This fruit, known for its nutritional profile, raises interesting discussions when it comes to its compatibility with a ketogenic lifestyle.

Throughout this article, we delve into the carbohydrate content of Vilmorins Rowan, explore the implications it might have on a keto diet, and suggest some keto-compatible alternatives for those who may miss having this fruit in their diet.

While Vilmorins Rowan offers an array of benefits, its presence in a ketogenic diet may not be as straightforward as you may think.

Let's peel back the layers together!


  • Vilmorins Rowan is not keto-friendly due to its high net carb content.
  • Despite its nutritional benefits, the carbohydrate content of Vilmorins Rowan can disrupt ketosis in a ketogenic diet.
  • Keto-friendly alternatives to Vilmorins Rowan such as raspberries, blackberries, strawberries, avocados, and cucumbers are discussed in detail.

Is Vilmorins Rowan Keto-Friendly?

So, let's address the burning question: Is Vilmorins Rowan keto-friendly? To put it straightforwardly, Vilmorins Rowan is not a keto-friendly fruit. Let's break down why this is the case.

The keto diet is characterized by its low-carb, high-fat nutritional approach. This diet aims to put the body into a metabolic state known as ketosis, where it burns fat for energy instead of carbohydrates. To maintain ketosis, one has to restrict their daily carbohydrate intake significantly, generally between 20 to 50 grams of net carbs per day, based on individual factors.

And this is where Vilmorins Rowan falls short in the keto diet. A 100g serving of Vilmorins Rowan contains 13.91g of net carbohydrates. This might seem like a small amount, but when you consider the strict daily carb limit of the keto diet, it becomes clear why this fruit isn't a suitable choice.

Eating just 100g of Vilmorins Rowan would take up a sizable chunk of your daily carb allocation, potentially throwing your body out of the desired state of ketosis. Hence, from a keto standpoint, Vilmorins Rowan is not a compatible choice due to its high carb content.

Can Vilmorins Rowan be Incorporated into a Strict Keto Diet?

One might wonder if there's a way to incorporate Vilmorins Rowan into a strict keto diet. Given its high net carb content, unfortunately, Vilmorins Rowan does not fit well into a strict keto regimen.

Let's consider why. The ketogenic diet primarily revolves around keeping carb consumption to a strict minimum to maintain a state of ketosis. To achieve this, keto dieters often have to carefully track their carb intake, either through food diaries or specialized apps that calculate net carbs. This means being mindful of every food item and its carb content, even seemingly innocent fruits like Vilmorins Rowan.

With 13.91g of net carbs in every 100g of Vilmorins Rowan, including this fruit in your diet could potentially consume a large portion of your daily carb allotment. To put this into perspective, if your daily limit is 20g of net carbs (a common target for strict keto dieters), just 100g of Vilmorins Rowan would already account for nearly 70% of your daily carb intake.

So, while it might be tempting to try and fit Vilmorins Rowan into a ketogenic diet due to its nutritional value, its high carb content poses a significant challenge. If your goal is to stay in ketosis, it might be best to seek out lower-carb fruit options.

Delving into the Carbohydrate Content of Vilmorins Rowan

Let's delve deeper into the carbohydrate content of Vilmorins Rowan to understand why it doesn't align well with the keto diet.

As previously mentioned, 100 grams of Vilmorins Rowan contains 13.91 grams of net carbohydrates. But what exactly does 'net carbs' mean, and why is it essential for those on a keto diet? 'Net carbs' is a term that refers to the total amount of digestible carbohydrates in a food item, which the body can use for energy. It's typically calculated by subtracting the grams of fiber (an undigestible carbohydrate) from the total grams of carbohydrates.

For someone following a keto diet, monitoring the intake of net carbs is crucial to maintaining a state of ketosis, where the body uses fat instead of carbs for energy. Consuming too many net carbs can kick the body out of this state, therefore disrupting the purpose of the diet.

Now, let's relate this to Vilmorins Rowan. A regular serving size for fruits is typically around 150 grams. For Vilmorins Rowan, this would amount to approximately 20.86 grams of net carbs. If you recall, the daily net carb intake for a strict keto diet is generally between 20 to 50 grams. If we consider the lower end of this range, a single serving of Vilmorins Rowan would already exceed the daily limit.

Even if you decide to consume a smaller portion, such as 50 grams of Vilmorins Rowan, you're still looking at about 6.96 grams of net carbs. This might not seem like much, but every gram counts when you're working with a strict carb limit.

Nutritional Snapshot of Vilmorins Rowan

Vilmorin's Rowan offers a variety of nutrients packed into every 100g serving. This food contains 13.91g of net carbs, making it a moderate choice for those who are monitoring their carbohydrate intake. It also contains 1.06g of protein, contributing to the building and repairing of body tissues.

The dietary fiber content, measuring at 2.1g, plays a crucial role in digestive health, while the total fat of 0.2g includes a balance of saturated, monounsaturated, and polyunsaturated fats, essential for various bodily functions.

Vilmorin's Rowan is also a source of vital micronutrients. For example, it contains 222.0mg of potassium, a mineral that supports proper cell function, and 11.0mg of magnesium, which aids in nerve function and muscle contraction. Calcium, at 13.0mg, is key for healthy bones and teeth.

The vitamin content is also worth noting. Vitamin A, B-6, C, E, K1 and a range of B-vitamins such as Thiamin, Riboflavin, Niacin, and Pantothenic acid are all present in this food. These vitamins have various functions, including bolstering the immune system and maintaining healthy skin and eyes.

Trace minerals like copper, iron, manganese, and zinc, are present too. These play a multitude of roles, from aiding in the formation of red blood cells to supporting the immune system and wound healing.

In the amino acids category, Vilmorin's Rowan provides a range of essential and non-essential amino acids like leucine, lysine, and aspartic acid, which are crucial to protein synthesis and other bodily functions.

The water content in Vilmorins Rowan, standing at 82.25g per 100g, contributes to hydration, which is vital for nearly every bodily function. And while it's not a major source of energy, its caloric content of 63.0kcal still contributes to a person's daily energy needs.

Nutrient NameAmount and Unit per 100g
Net Carbs 13.91g
Carbohydrate, by difference 16.01g
Fiber, total dietary 2.1g
Total fats 0.2g
Protein 1.06g
Potassium, K 222.0mg
Magnesium, Mg 11.0mg
Calcium, Ca 13.0mg
Vitamin A 3.0ug
Vitamin B-6 0.05mg
Vitamin C, total ascorbic acid 7.0mg
Vitamin E (alpha-tocopherol) 0.07mg
Vitamin K1 2.1ug
Copper, Cu 0.06mg
Iron, Fe 0.36mg
Phosphorus, P 21.0mg
Zinc, Zn 0.07mg
Fluoride, F 2.0ug
Beta-carotene 38.0ug
Lutein + zeaxanthin 85.0ug
Manganese, Mn 0.07mg
Thiamin 0.03mg
Riboflavin 0.03mg
Niacin 0.15mg
Pantothenic acid 0.2mg
Folate, total 4.0ug
Choline, total 6.1mg
Calories 63.0kcal
Water 82.25g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.03g
Lysine 0.03g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.02g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.02g
Histidine 0.02g
Alanine 0.03g
Aspartic acid 0.57g
Glutamic acid 0.08g
Glycine 0.02g
Proline 0.04g
Serine 0.03g
Fatty acids, total saturated 0.04g
Fatty acids, total monounsaturated 0.05g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Vilmorins Rowan' was not found in FoodData Central, so nutritional data for 'Cherries, sweet, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Vilmorins Rowan on a Keto Diet

Keeping Vilmorins Rowan in a keto diet can present some challenges due to its high net carbohydrate content, which can disrupt the state of ketosis. As we've seen, consuming Vilmorins Rowan, even in moderate amounts, can quickly use up the limited carb allowance of a keto diet.

However, it's important to remember that while Vilmorins Rowan isn't a keto-friendly choice, it does not mean this fruit is harmful or lacking in nutritional value. Quite the contrary! Vilmorins Rowan boasts a range of beneficial nutrients that contribute to overall health and wellness.

While the exact nutritional profile can vary, Vilmorins Rowan is typically high in vitamins and minerals, including Vitamin C, which is known for its immune-boosting properties. It also contains dietary fiber, which supports digestive health, and various antioxidants that help protect the body from harmful free radicals.

The potential issue arises when you're following a keto diet, and the amount of net carbs in Vilmorins Rowan could disrupt the state of ketosis. If you're not following a keto diet, Vilmorins Rowan can be a part of a balanced, healthy diet.

Avoiding Vilmorins Rowan in Your Keto Meal Plan

Understanding how to navigate your diet while avoiding certain foods like Vilmorins Rowan can be an integral part of maintaining ketosis on a keto diet. So, how can you keep Vilmorins Rowan off your plate and still enjoy a diverse and satisfying meal plan?

Firstly, it's essential to be aware of the foods you're consuming. Vilmorins Rowan can sneak into dishes in ways you might not expect, especially in certain sauces, desserts, or fruit salads. It's always a good idea to check the ingredient lists thoroughly when purchasing pre-packaged foods and to ask about ingredients when eating out.

Cravings for Vilmorins Rowan can certainly arise, especially if you've enjoyed this fruit before starting your keto journey. One way to handle these cravings is by finding low-carb alternatives that can offer a similar taste or texture experience. For instance, berries like strawberries, raspberries, and blackberries are lower in net carbs compared to Vilmorins Rowan and can often be enjoyed in moderation on a keto diet.

Another strategy is to focus on enjoying the wide variety of low-carb vegetables and fruits that are keto-friendly. By diversifying your diet with these foods, you can ensure you're getting a range of nutrients while also keeping your meals interesting and satisfying.

Lastly, practicing mindful eating can be beneficial. This involves paying attention to your hunger and satiety cues, slowing down your eating, and truly savoring each bite. This practice can enhance the enjoyment of your food and may help reduce the desire for high-carb foods like Vilmorins Rowan.

Keto-Compatible Alternatives for Vilmorins Rowan

While Vilmorins Rowan is not a keto-friendly choice due to its high net carb content, there are plenty of other fruits and berries that can be enjoyed in moderation on a keto diet. Let's explore a few alternatives that can serve as effective substitutes.

Firstly, berries such as raspberries, blackberries, and strawberries are some of the most keto-friendly fruits. They are lower in net carbs compared to Vilmorins Rowan and can often be included in a keto diet in controlled amounts. For example, 100g of raspberries contains approximately 5.4g of net carbs, a significant reduction compared to Vilmorins Rowan's 13.91g. Not only do they provide a sweet and tangy flavor that can satisfy fruit cravings, but they are also packed with antioxidants and vitamins.

You can enjoy these berries on their own, mix them into a keto-friendly yogurt for a delicious dessert, or use them as a topping for your almond flour pancakes. They can also add a burst of flavor to your keto smoothies, replacing Vilmorins Rowan effectively.

Avocado is another excellent option. While not a direct replacement for Vilmorins Rowan, avocados offer a creamy texture and a mild flavor that can be a great addition to any keto meal. With just 1.8g of net carbs per 100g, they are very low in carbs but high in healthy fats, making them an ideal ingredient for a keto diet. Avocados can be used in various dishes, from salads and salsas to smoothies and even keto-friendly desserts like avocado-based ice cream or mousse.

Lastly, consider the humble cucumber. With only 1.5g of net carbs per 100g, cucumbers are a low-carb, hydrating fruit that can replace Vilmorins Rowan in salads or be used as a crunchy snack.

Concluding Thoughts on Vilmorins Rowan and Keto

The question of incorporating Vilmorins Rowan into a ketogenic diet has brought us on quite a journey, and through our exploration, we've determined that, regrettably, Vilmorins Rowan does not align well with the ketogenic lifestyle due to its high net carb content.

Vilmorins Rowan, while packed with beneficial nutrients like Vitamin C, antioxidants, and fiber, is simply too carb-heavy to fit within the strict carb limitations of a ketogenic diet. Its consumption, even in moderate amounts, can potentially disrupt ketosis. However, it's crucial to remember that while it may not be keto-compatible, Vilmorins Rowan can still be a wholesome addition to other types of diets.

Finding alternatives to Vilmorins Rowan is not only possible but also an opportunity for culinary creativity. Keto-friendly fruits like raspberries, blackberries, strawberries, avocados, and even cucumbers, offer a spectrum of flavors, textures, and nutritional benefits for you to explore. They can be used in a variety of dishes and recipes, offering delightful experiences to your palate without disrupting your keto journey.

An intriguing idea to consider is the potential of flavor extracts. For example, while Vilmorins Rowan itself may not fit within a keto diet, could a Vilmorins Rowan extract be used to imbue keto-friendly dishes with its unique flavor, without adding significant carbs? It might be worth investigating.

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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

While Vilmorins Rowan is high in net carbs and generally not recommended for a keto diet, it may be included in extremely small portions, considering your total daily carb intake. However, it has high chances of disrupting ketosis, so it's best avoided.