Are Plums Keto? Exploring Plums’ Place in a Keto Diet

Introduction: Are Plums Keto?

Hey there! Let me break down the basics of the popular keto diet and explain how it could benefit you. The keto diet is a low-carb, high-fat diet that aims to put your body in ketosis. This means your body will start burning fat instead of carbs for energy. By restricting your carb intake, your body enters a ketosis metabolic state, resulting in rapid weight loss, improved mental clarity, and increased energy levels.

So, what are the benefits of the keto diet? Many people report losing weight quickly and easily, particularly in the first few weeks of the diet. The keto diet may also help lower blood sugar levels and improve insulin sensitivity, which benefits people with diabetes or pre-diabetes. Additionally, the keto diet has been shown to improve cognitive function and reduce inflammation, which could reduce the risk of developing certain chronic diseases.

Now, let’s switch gears and talk about plums! Plums are delicious and nutritious fruit that comes in a variety of colors and flavors. They are low in calories and high in fiber, making them an excellent option for anyone looking to lose weight or improve their digestive health. Plums also contain vitamins and minerals, including vitamins C, K, and potassium. Plus, they are a natural source of antioxidants, which can help to protect your cells from damage caused by free radicals. So, next time you’re looking for a healthy and tasty snack, reach for a juicy plum!

Nutritional information about plums

Are you looking for a healthy and delicious snack? Look no further than plums! These juicy and sweet fruits are tasty and packed with nutrients. Let’s take a closer look at the nutritional information of plums.

Let’s take a closer look at the nutritional information of plums.
Plums are a great source of carbohydrates, with around 18 grams per 100 grams of fruit. They also contain 2 grams of fiber and 9 grams of sugar per 100 grams. Plums have only small amounts of protein and fat, with less than 1 gram of each per 100 grams of fruit. Plums are a low-calorie and low-fat snack that can satisfy your sweet tooth while providing essential nutrients.

One cup of sliced plums has(1):

Calories: 76
Protein: 1 gram
Fat: Less than 1 gram
Carbohydrates: 18 grams
Fiber: 2 grams
Sugar: 16 grams

Plums are also a good source of:

Vitamin C
Vitamin A
Vitamin K

If you’re following a keto diet, you may wonder if plums fit your eating plan. While plums contain some carbohydrates and sugar, they can still be enjoyed in moderation. According to the keto diet guidelines, consuming no more than 50 grams of carbohydrates is recommended daily(2). Eating a small portion of plums can fit this limit, especially if you pair it with a high-fat snack like nuts or cheese to balance your macronutrient intake.

In conclusion, plums are a tasty and nutritious snack that can provide your body with essential nutrients while satisfying your cravings. Whether you’re following a keto diet or just looking for a healthy snack option, plums are a great choice to add to your diet. So next time you’re in the grocery store, grab some plums and enjoy their sweet and juicy goodness!

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Can plums be consumed on a keto diet?

Custom Keto Diet

So, you’re curious whether plums can be included in a keto diet. Let’s start by discussing the keto diet’s carbohydrate limit. The keto diet is a low-carbohydrate, high-fat diet that aims to put your body into ketosis, burning fat for energy instead of carbohydrates. To achieve this, the diet restricts carbohydrate intake to around 20-50 grams per day, depending on the person’s individual needs.

Now, let’s compare plum’s carbohydrate content with this limit. One medium-sized plum contains around 7 grams of carbohydrates, with 1.4 grams of fiber and 6 grams of sugar. While the fiber content helps slow down the absorption of sugar into the bloodstream, the sugar content still puts plums on the higher end of the carbohydrate spectrum. However, different people have different tolerances for carbohydrates on the keto diet, so some individuals may be able to include a few plums in their diet without exceeding their daily limit.

Regarding the role of fiber and sugar in the keto diet, fiber is an essential nutrient that helps promote healthy digestion and can aid in weight loss. Conversely, sugar is a carbohydrate that can kick you out of ketosis if consumed excessively. That’s why monitoring your sugar intake is essential, even when consuming fruits like plums.

So, can plums be included in a keto diet? Ultimately, it depends on your carbohydrate tolerance and goals. While plums contain some carbohydrates and sugar, they also offer essential nutrients like fiber and vitamins. If you choose to include plums in your diet, account for their carbohydrate content and monitor your sugar intake to stay within your daily limit.

Preparing plums on a keto diet

plums on keto
Image by 8photo on Freepik

If you’re following a keto diet and want to include plums, there are a few things to remember when preparing them. Firstly, it’s important to note that plums are fruit and contain natural sugars, which means they are higher in carbohydrates than many other keto-friendly foods. However, they also provide a range of health benefits that make them a worthwhile addition to your diet if consumed in moderation.

To consume plums on a keto diet, it’s best to focus on smaller portions and pair them with other low-carb foods. One of the best ways to do this is to incorporate plums into a balanced meal with protein and healthy fats. For example, you could slice up a plum and add it to a spinach salad with some grilled chicken and avocado. This way, you’ll get various nutrients and flavors in one meal.

Another way to consume plums on a keto diet is to pair them with keto-friendly snacks like nuts or cheese. You could have a small serving of sliced plums with a handful of almonds or a few cheddar cheese cubes. This will provide a satisfying and nutritious snack that won’t throw you out of ketosis.

You could make a low-carb plum dessert if you’re looking for a more indulgent way to enjoy plums on a keto diet. Many keto-friendly recipes online use alternative sweeteners and low-carb flour to create delicious treats. Just stick to smaller portions and consume them in moderation to avoid consuming too many carbs.

In summary, while plums aren’t the most keto-friendly fruit, they can still be enjoyed on a keto diet when consumed in moderation and paired with other low-carb foods. Whether you incorporate plums into a balanced meal, pair them with snacks, or indulge in a low-carb dessert, there are plenty of ways to enjoy this versatile fruit’s health benefits and delicious flavors while sticking to your keto goals.

Health benefits of plums

Plums are often overlooked in favor of more popular fruits like apples and bananas, but did you know that plums are packed with health benefits? Not only are they delicious, but they can also help prevent various health issues.

Plums’ significant health benefits are their ability to prevent heart disease(3). Plums contain high potassium levels, essential for maintaining a healthy heart. Potassium can help regulate blood pressure and prevent the buildup of plaque in your arteries, which can lead to heart disease.

Adding plums to your diet may be beneficial if you struggle with anxiety(4). Plums contain a compound called chlorogenic acid, which has been shown to have a calming effect on the body. This can help reduce feelings of anxiety and promote a sense of relaxation.

Another common health issue that plums can help with is constipation(5). Plums are high in fiber, which can help keep your digestive system moving smoothly. Eating plums regularly can help prevent constipation and other digestive issues.

In addition to their heart-healthy benefits, plums may also help lower blood pressure (1) and prevent strokes. Plums contain antioxidants that can help reduce inflammation, significantly contributing to high blood pressure and stroke risk.

As an antioxidant-rich fruit, plums are also great for overall health and wellness. Antioxidants help protect your body against damage from free radicals. These unstable molecules can cause cellular damage and lead to disease.

Plums may also benefit those looking to reduce their blood sugar levels. While they contain natural sugars, plums have a low glycemic index so they won’t cause a sharp spike in blood sugar levels like some other fruits.

Finally, plums are a great source of vitamins and minerals essential for maintaining strong bones. They contain high vitamin K levels necessary for bone health, calcium, and phosphorus.

In conclusion, plums are a delicious and nutritious fruit that offer a variety of health benefits. Whether you’re looking to prevent heart disease, reduce anxiety, or improve your digestive health, adding plums is a great way to promote overall health and wellness. So why pick up a few plums on your next trip to the grocery store and start enjoying all the health benefits they offer?


So, that’s everything you need to know about plums and the keto diet. We’ve discussed the carb limit of the keto diet and how plums stack up against that limit, the health benefits of plums, and how to prepare them on a keto diet. Now, let’s summarize our findings.

Plums can be included in a keto diet as long as you keep track of your carbohydrate intake. While they are slightly higher in carbs than other fruits, they are still a great source of fiber, vitamins, and antioxidants. Plums have been found to have many health benefits, including reducing the risk of heart disease, anxiety relief, constipation relief, lowering blood pressure, stroke prevention, and improved bone health.

Plums have been found to have many health benefits, including reducing the risk of heart disease, anxiety relief, constipation relief, lowering blood pressure, stroke prevention, and improved bone health.

The best way to prepare plums on a keto diet is to consume them in moderation and pair them with other keto-friendly foods such as nuts, cheese, or avocado. Try adding them to salads and smoothies or using them as a topping for low-carb pancakes or waffles.

In conclusion, plums can be part of a keto diet as long as they are consumed in moderation and you keep track of your overall carb intake. Plums are worth adding to your keto diet menu with their many health benefits and cooking versatility. However, it’s always essential to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.


(1) WebMD-Plum

(2) Diet Review: Ketogenic Diet for Weight Loss

(3) Study reveals dried plums effective in reducing heart disease

(4) 9 Science-backed Health Benefits of Plums

(5) 5 ways in which eating plums can benefit your health

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.