Is Apple keto?
Not keto-friendly 20.7 g net carbs per one medium apple (182 g) — 103% of a 20 g keto day.
Short answer: Not in normal portions. One medium apple (182 g): 20.7 g net carbs — 103% of a strict 20 g keto day — with 0.4 g fat and 0.5 g protein.
An apple is a high-fibre food by everyday standards, but the fibre does not offset its fructose. One medium apple is close to a full day of carbs on a strict plan.
How apple fits a keto carb budget
One serving is 20.7 g net carbs — 103% of a 20 g day. Even half a serving uses 52% of the budget.
Worked example. 182 g of apple = 25.1 g total carbs − 4.4 g fibre = 20.7 g net carbs, 0.4 g fat, 0.5 g protein and 95 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one medium apple (182 g) |
|---|---|---|
| Calories | 52 kcal | 95 kcal |
| Fat | 0.2 g | 0.4 g |
| Protein | 0.3 g | 0.5 g |
| Total carbohydrate | 13.8 g | 25.1 g |
| Fibre | 2.4 g | 4.4 g |
| Net carbs | 11.4 g | 20.7 g |
Where the energy comes from:
How to eat apple on keto
- A few thin slices with cheese works on a 50 g low-carb plan, not on strict keto.
- Cinnamon on roasted zucchini can stand in for baked-apple flavour.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Raspberries (half a cup) | 3.3 g | 17.4 g |
| Blackberries (half a cup) | 3.1 g | 17.6 g |
Compared with other fruits
Apple ranks #10 of 15 fruits in our database by net carbs per 100 g (lowest first). Berries and avocado fit; most sweet fruit uses a whole day of carbs in one serving.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Avocado | 1.8 g | 1.3 g |
| Olives | 3.1 g | 1.4 g |
| Blackberries | 4.3 g | 3.1 g |
| Raspberries | 5.4 g | 3.3 g |
| Strawberries | 5.7 g | 5.1 g |
| Coconut (fresh flesh) | 6.2 g | 2.8 g |
See all fruits ranked by net carbs →
Frequently asked questions
How many net carbs are in apple?
Apple has about 11.4 g of net carbs per 100 g (13.8 g total carbohydrate minus 2.4 g fibre), and about 20.7 g per one medium apple (182 g).
Can you eat apple on keto?
Not in normal portions. One one medium apple contains 20.7 g net carbs, 103% of a strict daily limit.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.