Keto Facts Keto Nutrition

Carbs in Watermelon: Will This Fruit Kick Your Out of Ketosis?

Watermelons are 92% water with each juicy bite giving your high doses of Vitamin B6, A, C, and lots of antioxidants, lycopene, and amino acids.

It can be eaten as a snack or can be used as a versatile ingredient in any meal plan.

These fruits have become synonymous with picnics and summer thanks to their refreshing quality and sweet taste that combat heat and also rehydrate your body. 

How Many Carbs Are In Watermelon?

A cup (152 grams) of diced watermelon contains 141 grams of water and 11.5 grams of carbohydrates (Source).

That’s evidence that watermelons are indeed rich in carbs. Below are carbs concentrations in different serving sizes.

 (Sizing) Carb Amount (Grams)
100g 7.55
1 cup, balls (154g) 11.6
1 cup diced (152 g) 11.5
1 melon (15” long x7 ½ diameter (4518g) 341
1 wedge (approx. 1/16 of melon) 286g 21.6
10 watermelon balls (122g) 9.21
1 NLEA serving (280g) 21.1

From the table above, it’s easy to conclude that watermelons are high carbohydrate fruits especially if you’re on keto diet. For any food to be considered keto-friendly, it should have 5-10 grams per serving.

A good example is strawberries and cucumbers which have low carbohydrates per serving and are keto-friendly.

How Many Calories Are In Watermelon?

how many carbohydrates in watermelons
How many calories are in watermelon?

Like many fruits, watermelon is a low-calorie fruit. A cup of watermelon balls (154g) contains 46.2 calories. Below is a table that shows the number of calories in different watermelon servings.

Portion Amount (Calories)
100 g 30
1 cup, balls (154g) 46.2
1 cup diced (152 g) 45.6
1 melon (15” long x7 ½ diameter (4518g) 1360
1 wedge (approx. 1/16 of melon) 286g 85.8
10 watermelon balls (122g) 36.6
1 NLEA serving (280g) 84

On a ketogenic diet, 5-10% of your daily calories should come from carbohydrates. And because 1gram of carbohydrate equates to 4 calories, the recommended daily calorie intake ranges from 100-200 calories from 20-50grams of carbohydrates.

Watermelon can put you at the risk of getting kicked out of ketosis.

That’s because; a single serving will contribute 85 of your daily calorie requirement putting you close to your daily carbohydrate limit. That’s why it’s never recommended to eat watermelon on a keto diet.

Can You Eat Watermelon On The Keto Diet?

Watermelon joins the list of the many fruits and veggies that you shouldn’t eat on a keto diet because it’s high in carbohydrates and calories.

However, even though it’s not recommended to eat watermelon on the keto diet, you can always include this refreshing fruit in your daily meals but in minimal doses.

For example, you can opt only eat a cup of watermelon a day and keep tabs on your overall daily carb intake.

Eating Watermelon on a Keto Diet      

Is watermelon good for a keto diet?
Is watermelon good for a keto diet?

While it’s best to avoid watermelon fruit if you’re on keto, there are different ways to incorporate it in your weekly diet without getting kicked out of ketosis:

  • Add small portions of this fruit into your keto-friendly salad recipes.
  • Only eat smaller portions –ideally not more than 1 cup a day- and ensure that you stay within your macros.

What Are The Health Benefits Of Eating Watermelon?

Studies have proved that there’s “more to watermelon than meets the tongue”- watermelon isn’t just water and sugar.

It’s a nutrient-dense fruit that provides high levels of minerals, vitamins, and antioxidants.

To get a better understanding of the health benefits of watermelons, let’s first look at the nutrition facts.

Watermelon Nutrition Facts

Below is the nutritional information for watermelon NLEA serving (280 grams)

  • Carbohydrates 21.1g
  • Calories 84
  • Protein 1.7g
  • Total Fat 0.4g
  • Potassium 314mg
  • Vitamin C 22.7mg
  • Vitamin A 1593 IU
  • Fiber 1.1g

1. Regulate Blood Pressure

According to a study on the American Journal of Hypertension website, watermelon extract plays a vital role in blood pressure regulation in obese people with hypertension.

Additionally, the amount of magnesium and potassium present in watermelons also plays a crucial role in lowering blood pressure.

Potassium is considered as a vasodilator- it helps in reducing tension in arteries and blood vessels, thereby enhancing blood flow and reducing stress on the cardiovascular.

The carotenoids in watermelons help prevent the hardening of artery and veins walls, hence contributing to blood pressure regulation, reducing chances of strokes, blood clots, atherosclerosis, and heart attacks.

2. Enhance Heart Health

carbs in watermelons: melons Enhance Heart Health
Heart health on a keto diet

A 2014 study suggests that carotenoid in watermelons may help improving heart functions.

Beta-carotene, best known for its anti-aging and antioxidant benefits, can help prevent age-related heart problems. Additionally, the roughage in watermelon, together with vitamin C, potassium, carotenoids help reduce cholesterol in the body hence keeping your heart safe from conditions caused by high cholesterol levels.

Watermelon fruit may be more important for older women.

A study conducted on postmenopausal women with increased aortic stiffness found out that women who took watermelons for two months saw decreased arterial stiffness and blood pressure compared to those who didn’t take watermelon extract.

These benefits can be attributed to arginine and citrulline found in watermelons.

3. Cancer Prevention

Like any other fruit, watermelons may play a role in preventing cancer thanks to their anti-oxidant properties.

According to the National Cancer Institute, lycopene found in watermelon has been linked to reducing prostate cancer cell growth.

4. Prevent Dehydration

According to research published in EXCLI Experimental and Clinical Sciences, watermelons are 92% water and play an important role in reducing both blood pressure and body temperature.

Watermelon fruit can also help you hydrate especially during those hot summer days. People in the tropics eat watermelon during the hot days to protect themselves from heatstroke.

Additionally, the high water content in watermelons helps the release of excess liquid in the body in form of sweat, which cools the body during sunny summer days.

5. Skin and Hair Benefits

Vitamin A is important for our skin, and a cup of watermelon contains a quarter of the daily recommended doses.

Vitamin A keeps the skin and hair moisturized and also promotes the growth of new elastin and collagen cells. Vitamin C in watermelon also helps in the growth of healthy collagen.


While watermelon is 92% water, almost all of its dry weight is carbohydrates. 

All the carbs in watermelons are simple sugars which when digested are known to cause spike in blood sugar levels. And for this reason, melons are not recommended for anyone on keto diet or other weight loss programs.

However you can enjoy watermelons only in tiny portions.

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Carbs in Strawberries: Are They Keto Friendly?

The Keto is arguably one of the most restrictive diet programs that focus on eating very few carbohydrates and lots of fat. How long you stay in ketosis depends on you limiting carbs intake- which is where the fruits can get tricky.

Most keto plans recommend not exceeding 30grams of carbs per day. Fruits like strawberries are filled with vital nutrients that make them well-worth keeping in your keto diet.

But how safe are strawberries in your keto diet?

Can you eat them regularly without getting kicked out of ketosis?

Let’s find out!

How Many Carbs Are in Strawberries

How many carbs in strawberries
Photo by Євгенія Височина on Unsplash

Strawberries are low in carbs. The net carbs in strawberries are around 5-10g per 100grams serving, depending on whether they’re whole or sliced. The same serving will provide you with approximately 2g of fiber and enough vitamin C to help you meet your daily nutrients requirements.

Strawberries are 90% water, and a large percentage of their dry weight is carbohydrates. The number of carbohydrates from berries depends on both the portion size and strawberry ripeness. The table below shows total carbs in different popular serving sizes.

Popular Serving Sizes of Strawberries Net Carbs(g) Sugar(g) Fiber(g) Total Carbs(g)
Whole Strawberries        
1 small 0.44 0.33 0.1 0.54
1 medium 0.72 0.56 0.2 0.92
1 large 0.98 0.84 0.4 1.38
1 extra large 1.57 1.26 0.5 2.07
1/2 cup 4.13 3.36 1.4 5.53
1 cup 8.16 6.71 2.9 11.06
1 oz 1.58 1.32 0.6 2.18
Strawberry Halves        
1/2 cup 4.34 3.54 1.5 5.84
1 cup 8.67 7.08 3.0 11.67
Sliced Strawberries        
1/2 cup 4.67 3.87 1.7 6.37
1 cup 9.45 7.74 3.3 12.75

From the table above, it’s evident that sliced, whole, and strawberry halves have varying carbs concentration. You get more carbs (9.45g) with sliced strawberries than with strawberry halves of the same serving sizes.

Most of the carbs found in strawberries are simple sugars with glucose and fructose the main ones. While it does raise blood glucose, in small quantities, fructose isn’t bad for health. Strawberries also contain fiber that helps keep your digestive system health. (Source)

Two studies by J Agric Food Chem and Int J Mol Sci have proven that net carbohydrates in strawberries vary depending on the fruit ripeness. Riper strawberries contain high carbs. An underripe strawberry will have fewer carbs than ripe strawberry.

How Many Calories Are In Strawberries?

How many calories are in strawberries?

Because strawberries are 90% water, they have fewer calories. A 100 grams serving will give you 33 calories that can be attributed to the small amounts of carbohydrates, protein, and fat in the fruit.

Low calories content makes strawberry a perfect addition to any weight-loss diet menu.

Popular Serving Sizes of Strawberries Fat(g) Carbs(g) Prot(g) Calories
Whole Strawberry        
1 small 0.02 0.54 0.05 2
1 medium 0.04 0.92 0.08 4
1 large 0.05 1.38 0.12 6
1 extra large 0.08 2.07 0.18 9
1/2 cup 0.22 5.53 0.48 23
1 cup 0.43 11.06 0.96 46
1 oz 0.09 2.18 0.19 9
Strawberry Halves
1/2 cup 0.23 5.84 0.51 24
1 cup 0.46 11.67 1.02 49
Sliced Strawberries        
1/2 cup 0.25 6.37 0.56 27
1 cup 0.50 12.75 1.11 53

What Is The Nutritional Value Of Strawberries?

The following is the nutritional information for 1 cup (152g) of strawberry halves as provided by the United States Department of Agriculture (USDA).

  • Fat: 0.5g
  • Calories: 49
  • Sugars: 7.4g
  • Fiber: 3g
  • Carbs: 11.7g
  • Protein: 1g
  • Sodium: 2mg


Strawberries are capacious fruits, containing fewer calories and more carbohydrates. A cup of strawberries contains 49 calories, 12 grams of carbohydrates, 3grams of fiber.

Fiber is indigestible, resulting in 9g of net carbs in strawberries.

Additionally, strawberry fruits have a glycemic index of 40 and a glycemic load of 1.5. These two indicators show that strawberries have a negligible effect on blood glucose.

Fats and Proteins

Like other berries, strawberries are low in proteins. 1 cup serving contains about 1g protein.

These fruits are also extremely low in fats with a 1 cup single serving containing ½ a gram of fat.

A higher percentage of these fats are polyunsaturated and a smaller percentage of monounsaturated and saturated fats.

Vitamins and minerals

Strawberries are rich in vitamins and minerals. These include:

  • Manganese- mostly found in high quantities in legumes, whole grains, fruits, and vegetables. It plays a vital role in various processes in the body.
  • Vitamin C. in strawberries is an antioxidant that plays an essential role in skin health and boosting immunity system.
  • Potassium is a vital mineral in various important body functions such as blood pressure regulation. (Source)
  • Vitamin B9- also known as folate, Vitamin B9 helps cell functions and healthy tissue growth. It’s great for older adults and pregnant women.

What Are the Health Benefits of Eating Strawberries

How many carbs in sliced strawberry
Photo by Skyla Design on Unsplash

Strawberries are a source of compounds that contribute positively to human health. Eating strawberries has been shown to reduce the risk of many chronic diseases. (Source)

1. Anti- Cancer

Cancer has become a health crisis in the 21st century. It’s termed as an unregulated growth of abnormal cells. Several studies have shown that berry fruits can help prevent different types of cancers thanks to their abilities to fight inflammation and oxidative stress.

Additionally, research has also shown that strawberries can help prevent tumor growth in human liver cancer cells and animals with mouth cancer. However more research is required to verify how strawberries act as anti-cancer fruits fully.

2. Pain relief

A study conducted on obese people with knee osteoarthritis found that strawberry fruits significantly helped in reducing inflammation and knee pain. This means that strawberries are natural pain relievers and anti-inflammatory.

Their effects on inflammation and pain can be attributed to their high contents of antioxidants.

3. Blood sugar regulation

Our bodies convert carbs into simple sugars, which are released into the bloodstream. The body then starts secreting insulin, which signals the cells to absorb the sugars in the blood and storage or fuel.

Imbalanced blood sugar and high sugar foods are linked with type 2 diabetes, risk of obesity, and heart disease. (Source)

Can I Eat Strawberries On The Keto Diet?

Strawberry is a great keto fruit.  These fruits have low carbohydrate concentrations making them one of the most recommended keto diet fruits.

Additionally, strawberries are rich in Vitamin C and other important compounds that play an important role in your health.

In most cases, foods rich in Vitamin C are unfortunately also rich in carbohydrates. Therefore strawberries can provide you with enough vitamin C without having to worry about carbs levels.

Incorporating Strawberries into your Ketogenic Lifestyle

Strawberries can be taken in different ways. They smell sweet and vibrant red color, and when choosing berries, avoid ones that are mushy or moldy. Because strawberries spoil fast you’ll need to use them fresh or freeze them in the refrigerator. You can incorporate these keto-friendly fruits in your diet through the following:

  • Use them to sweeten yogurt. You can add strawberries to a cup of keto-friendly yogurt like Greek yogurt. Alternatively, you can sprinkle cinnamon, flax seeds, sugar-free maple syrup, of chia seeds to spice up your yogurt treat.
  • You can blend strawberries into smoothies. You can use these fruits as an ingredient in hundreds of keto-friendly smoothie recipes.
  • Strawberries are great dippers. You can dip them into keto-friendly chocolate and butter for a sweet-tasting fiber-rich dessert.

Final thoughts

Unlike carrots, strawberries are low in carbs, making them keto-friendly. They provide our bodies with compounds that benefit our health by preventing chronic diseases.

Even though they are keto-friendly, strawberries still contribute small amounts of your daily carbohydrates intake, especially when you eat more than one cup.

It’s best to eat them in small portions between meals or add them to different keto meals to get full benefits without getting kicked out of ketosis.

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How Many Carbs for Ketosis? A Comprehensive Guide For Beginners

The type of food you eat on keto diet varies depending on who you ask.

The rule of thumb for ketogenic diet is that you should energize your body through calories from fat, less from protein, and very few or none from carbohydrates.

Ketosis is a powerful weight loss technique to get rid of body fat without your life revolving around the gym.

Without glucose from carbohydrates, your body will burn both stored and dietary fats for energy. But this doesn’t mean that you should exclude carbs from your daily meals.

There is a specific daily carbohydrate limit for anyone on ketosis. Continue reading to find out more about the amount of carbs required to reach ketosis and the amount needed to maintain ketosis.

How Many Carbs for Ketosis?

How many carbs for ketosis?

On a ketogenic diet, the amount of calories from carbohydrates shouldn’t be more than 5% of your total daily calorie requirements.

However, your daily caloric intake highly depends on three major factors, including:

  • Your age, gender, current weight, stature, and body fat composition
  • How active you are
  • Your resting metabolic rate
  • Your reason for starting the keto diet

To stay in ketosis, you need to find the perfect ratio of carbs, fats, and proteins. On a ketogenic diet, most people consume get 70-75% of their daily calories, mainly from fat, 20-25% calories from proteins, and 5-10% from net carbs.

That’s the general range because your macronutrient goals will highly depend on your body composition, activity levels, fat loss goals, and your age.

How Many Carbs A Day for Ketosis?

For most people, the number of daily carbohydrates shouldn’t exceed 50 grams. Ideally you should aim between 20 to 30 grams net carbs per day or 40-60grams per daily including dietary fiber. (Source)

But depending on the person, the amount of carbs can be limited to 10 – 20 grams per day.

Here’s a simple calculation to help you understand.

Net carbs is the total amount of carbohydrates in a diet, fewer sugar alcohols and fiber. To calculate net carbs for keto diet use below formula

Net Carbs= Total Carbohydrates – (Sugar Alcohols+ Fiber)

Simple formula:

For example, you weigh 180 lbs, and you need 1400 calories per day to lose weight at a rate of 1 pound per week. You would require:

  • 7-80% calories from fats
  • 20-25% calories from proteins
  • 5-10% calories from carbs

Note: 1 gram of fat provides 9 calories, and a gram of carbohydrates and proteins contains about four calories.

If you’re not sure how to calculate the carbs in food you eat, check out this article we wrote about keto calculator.

How to Calculate Your Carb Intake

How to calculate your carb intake?
How to calculate your carb intake?

On a keto diet, you should obtain your daily calories from 70-80 fat, 20-25% proteins, and 5-10% from carbohydrates.

To better understand your daily carbohydrates requirement on a keto diet, it’s essential to translate these percentages into grams.

For example, if you need 1400 total calories per day, your aim should be to get 10% of 1400 calories from carbohydrates.

= 140                     = 70

Because 1gram of carbs is equivalent to 4 calories, you’ll then divide each of the figures above by 4 to get 35 grams and 17.5 grams net carbs per day, respectively. (*)

How to calculate your fat intake

You might have heard nutritionists, and some diet specialist declares that fat- especially saturated fat is bad for your health.

Luckily science has debunked this myth because of a lack of data to prove the relationship between a high-fat diet and increase risk of heart disease.

Because the keto diet emphasizes more on fat, you’ll need more fat in your daily keto diet meals. Here’s how to calculate the amount of fat you need to eat a day on keto.

           = 1,050 calories

1 gram of fat is equivalent to 9 calories. If you divide 1,050 by 9, you get 116.66 grams of fat per day.

How to calculate your protein intake

Protein provides us with essential amino acids to help burn body fat and for muscle gain. (*) Keto diet requires 20-25% of your total daily calories from proteins.

For an extremely active person, more protein is needed. However, it’s important to note that too many proteins can cause gluconeogenesis.

But depending on activity levels, most people will consume 0.6-1.0 g of protein per pound of lean body mass.

In this case, if you weigh 170lbs, but only have 140 pounds of lean body mass, 84-140 grams of protein daily would be suitable.

How many carbs should you target on a ketogenic diet?

How many carbs should you target on a ketogenic diet?

If you’re an active person and regularly engage intense physical activities, the above ratios may not work for you. That’s why you’ll need a targeted ketogenic diet.

Targeted keto advocates for “carbs boost” – eating carbs before and immediately after your workout sessions. The carbs boost ensures that the muscles have sufficient glycogen for energy (*)

  • Stick to your macros throughout the day
  • Consume 15-30 g of fast-acting carbs during workout sessions or within half an hour after your workout ends.

Your body should use the carb boost to repair and restore itself, and you won’t be kicked out of ketosis.

How to Eat For Ketosis

Finding the perfect ratio for ketosis is very important. Keto advocates for low carbohydrates and low glycemic index foods.  Examples of such foods include peppers, leafy greens, cauliflower, eggplants, and many others.

If you have 3 meals a day, each serving should have less than 10 grams of carbs. Additionally, these carbs must be -low on the glycemic index scale. You should avoid foods high in carbs or that affect your GI scale even when they are low on carbs.

Alternatively, there are plenty of low carb alternatives. You can replace wheat flour with almond, coconut, and other nuts flours.

Replace dairy milk with low carb alternatives like almond and coconut milk. Avoid artificial sweeteners or regular sugar and switch to natural sweeteners like erythritol and stevia.

Eat plenty of fat to boost your ketosis. Fatty cuts of meat, sour cream, olive oil, nuts, and butter contain fatty acids that your liver will easily convert into ketones.

In the long run, your body will use stored fat to make ketones for energy requirements hence boosting weight loss.

How Many Days until Reaching Ketosis?

How many days to reach ketosis?

In most people, it takes 2-4 days to reach ketosis. However, for some, it may take up to a week or longer. (*)

Factors that affect how long it takes to reach ketosis include:

  • Your age
  • Your metabolism
  • Exercise
  • Your daily protein and fat intake
  • Typical daily carb intake

For example, those who consume a high carbohydrate diet before starting a ketogenic diet may find it harder to enter ketosis than those who consume low carb foods.

This is because your body will need to deplete stored glycogen before it can enter ketosis. (*)

Reaching ketosis takes three phases. As long as you restrict your daily carbs below 50 grams, boost your fat intake to 80% of your daily calorie requirements and proteins to 20-25% of daily calories, you’ll be guaranteed to reach ketosis.

Below are the three phases to enter ketosis.

a) Glycogen Depletion

In the first 1-3 days on a ketogenic diet, your body will switch to muscle and liver glycogen to raise blood sugar levels. Glycogen will be converted to glucose to provide your body with required energy.

b) Fat Oxidation

After all stored glycogen is used up, your body is forced to use stored fat for energy production. Some of the fats are used for energy while others converted into ketones.

Your body produces ketones as a source of energy for body cells that cannot run on fatty acids. If you keep your fat intake high enough, your body will instead use dietary fat for ketone production other than using stored fats.

c)    Ketone Utilization

The third phase is ketone utilization, where your body has fully adjusted to ketosis. While it may take 2-3 days, for some it makes take up to 2-4 weeks or longer.

Some of the adverse effects of ketosis include keto flu also known as carb flu, which is a collection of symptoms similar to the common flu.

How to speed up getting into ketosis?

How to speed up getting into ketosis?

Patience isn’t something everyone wants to hear, especially when it comes to weight loss. We all want to shed off those extra pounds as quickly as possible without having to wait for weeks.

1. Exercising

Exercising is one of the best ways to speed up weight loss in ketosis.

An intense workout can deplete glycogen stored within hours. (*). With moderate activities, it can take up to 48 hours to completely drain glycogen stored.

2. Supplements to Speed up Ketosis

Besides exercising, some supplements can fast track your way into ketosis without breaking a sweat. They include:

Exogenous Ketones

These are dietary supplements designed to boost ketosis. They are laboratory ketones available in powder and pill form. Studies have shown that these supplements make you enter ketosis within hours. (*) You can also use them to correct keto dietary mistakes and shorten keto flu.


Medium-chain triglycerides (MCT) are the type of fats that don’t require bile salts or enzymes for digestion. They are absorbed directly in the digestive tract and transported to the liver where they’re used for ketone production.(*)

3. Try intermittent fasting

Fasting doesn’t involve going without food for weeks. There are two ways you can fast, with the most common one being time-restricted fasting.

Time-restricted fasting can either involve eating during an 8-hour window (first meal at 1200pm and no eating after 8:00 pm) or eating during a 4-hour window (first meal at 400pm and no eating after 800pm). You can also try intermittent fasting which involves fast for a day or several days

How to Test For Ketosis At Home.

Knowing when you’re in ketosis is important as it will help you determine whether you’re on the right track or if you need to make adjustments to your carbs, proteins, and fat intake ratios.

Keto Flu

Keto flu is one of the first signs that your body is transitioning into ketosis. You may feel achy, tired, and nauseous in the first few days. Keto flu can take up to a week or two before the body full adjusts into new metabolism.

Urine test strips

They are cheap and easy to use. However, these strips may not be reliable after the first few weeks of ketosis. This is because, in the first few weeks, your body will excrete large amounts of ketones.

As your body adjusts to low carb diet, it’ll excrete fewer ketones, which may be impossible for urine test strips to detect.


Ketosis may make you feel thirstier than usual, which occurs as a result of water loss. Additionally, high ketone levels in the body can also cause dehydration and electrolyte imbalance. It’s essential to drink plenty of water and keto-friendly sodas to avoid dehydration.

Bad Breath

Bad breath is one of the simplest ways to test for ketosis. Ketones produced by the liver leave the body through urine as well as through the breath.

Unusual lousy breath following a low carb diet program is a sign that your body has entered ketosis. Mask the smell by chewing sugar-free gums or brushing your teeth a couple of times per day.

Carb foods to eat on a keto diet.

When it comes to carbs on the keto diet, you’ll want to keep the portions small. Avoid starchy vegetables, high carb grains, and high sugar fruits. You should focus on foods such as:

  • Low sugar berries including strawberries, blueberries, and raspberries
  • Eat leafy veggies including arugula, kale, asparagus, and lettuce
  • Eat cruciferous vegetables, including broccoli, cauliflower, cabbage, sprouts, and Brussels.

Final thoughts

To enter the ketosis state, you shouldn’t exceed 50 grams of carbs per day. However if you participate in intensive training and workouts, you can raise your carb intake during workouts and immediately after exercise.

Not only knowing how many carbs you need for ketosis, but you also need to keep tabs on your protein and fat intake. Too much of proteins are bad for ketosis.  To enter ketosis as fast as possible, try exercising or supplements such as exogenous ketones and MCT oil.

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Diet Soda On Keto: Everything You Need To Know!

Dieting comes with its share of challenges, and right from the start, irresistible cravings kick in. If you’re reading this, you’re probably sick and tired of drinking water on keto, and wondering if diet soda on keto is the right way to go.

Diet soda is sweet like any other carbonated soft drinks, contains zero carbs, and doesn’t have any added sugar. From a nutritional point of view, diet soda sparks debate because it contains artificial sweeteners such as sucralose and aspartame which could have adverse effects on your health.

In this article, we shall be discussing everything you should know about diet soda on a keto diet.

What is Diet Soda?

What is diet soda?

Diet soda is a beverage that mimics the taste of regular soda but has no sugar. It combines artificial sweeteners, carbonated water, natural flavors, caramel color, caffeine, phosphoric acid, and preservatives. Let’s have a detailed look at each ingredient.

  • Phosphoric acid– is found in bubbles of diet soda and can ruin your bone health. A study on the NCBI website revealed that high contents of phosphoric acid could lower bone mineral density.
  • Carbonated water– its water infused with carbon dioxide (CO2). It’s also known as fizzy water or sparkling water. People prefer carbonated water because it more refreshing than plain water.
  • Preservatives– some of the chemicals found in diet soda include potassium sorbate and potassium benzoate, which help prevent fungi and mold growth hence preventing food spoilage.
  • Natural flavorings- The FDA defines natural flavorings as any product containing flavors obtained from fruits, vegetables, eggs or similar material. Its purpose is to provide flavor.
  • Artificial sweeteners- Sucralose, aspartame, acesulfame K, and saccharin are zero-calorie sweeteners that are 100 times sweeter than sugar.
  • Caramel color- is responsible for the brownish color of diet soda. An article posted on the NCBI website revealed that caramel color isn’t genotoxic, meaning it doesn’t cause cancer.
  • Caffeine- when consumed in doses above 400mg, it can cause anxiety, nervousness, and jitteriness. (Source).

Can You Drink Diet Soda on Keto?

We’ve seen users on different online communities asking, can I drink diet soda on keto?

The answer is YES. While diet coke is not healthy, a few drinks once in a blue moon won’t ruin your keto lifestyle. Just watch for the addiction.

Additionally, diet sodas can’t be justified as healthy from a nutritional standpoint. They aren’t healthy and shouldn’t be a regular feature in your diet menu.

Nutritional facts of diet coke:

  • 0g sugars
  • 0 calories
  • 0g carbohydrates
  • 0g proteins

Because ketogenic diet purposely aims to cutting carbs in your diet, from keto standpoint diet coke is allowed.

Replacing regular soda with diet soda will help you significantly cut carbohydrate consumption and at the same time satisfying your cravings. Remember, you shouldn’t consume diet coke regularly.

Additionally, diet soda has zero nutritional value but linked to some health problems when in excess. The artificial sweeteners can also disrupt your body’s metabolism and spike up your sugar cravings.

Benefits of Diet Soda on Keto

Below are some of the advantages and disadvantages of diet soda in your ketogenic lifestyle.

Zero carbs and calories

The rule of thumb in your ketogenic lifestyle is that; carbohydrates should never exceed 50grams per day. Cutting your carbs intake significantly helps in weight loss.

Additionally, to shed off those extra pounds, you need to burn more calories than you eat. To lose 1 pound of your body weight, you’ll need to burn 3500kcal. Typically, you should cut 500kcal daily (Source).

Drinking diet coke is an excellent way of satisfying your “sugary glands” while at the same time reducing calorie intake.

Satisfies your cravings

The artificial sweeteners in diet soda are 100 times sweeter than regular sugar. If you’re craving for something sweet but hate to gain extra pounds, a can of diet coke once in a will quench your sugar cravings.

How Diet Drinks Can Ruin Your Ketogenic Lifestyle

While diet soft drinks are sugar-free, they contain artificial sweeteners that allow you to get that sweet taste without worrying about carbs or calories.

Artificial sweeteners may indirectly ruin your ketogenic lifestyle in ways you never thought possible. Let’s see how?

On weight gain

You may argue that there’s no way you’ll weight from light drinks since they don’t have any calories or carbohydrates. That’s true, but the fact is that you’ll be promoting weight gain in other ways.

A 2019 study published in Pediatric Obesity found out that people who drink artificially sweetened drinks consume up to 450 more calories per day than those who only drink water. The reason being the sweet taste will make you feel hungrier than you would have without it.

According to a 2017 report, researchers found a correlation between artificial sweeteners and obesity. These sweeteners can affect the bacteria in your gut, resulting in decreased satiety hence prompting you to consume more calories.

On Sugar Cravings

One way to quench your sugar cravings when on a keto diet is to drink diet light drinks. You get to satisfy your sugar buds without any of the calories or carbohydrates.

Anything sweet you eat activates different pathways in your brain. However, the sweetness of artificial sweeteners without calories will only partially activate these pathways, and this leaves your brain “yearning” for more. Because artificial sweeteners don’t fully satisfy your brain, it’ll continually seek what it wants until it gets it – in this case sweet flavor with some calories (Source). If you give in to your cravings, you’ll only end up developing tolerance and preference for all things sweet making you utterly dependent on artificial sweeteners.

On metabolic Dysregulation

One of the primary purposes of ketosis is to regulate insulin and glucose levels, the two of the significant factors that help you to keep tabs on your weight.

A 2013 study by Diabetes Care found out that diet beverages work directly against the keto mechanism by disrupting glucose and insulin levels in the body. This results in increased risks of heart disease, Type 2 diabetes, and obesity, that’s according to Reviews of Endocrine and Metabolic Disorders.

Avoid Diet Soda If you’re On Keto Diet

Although diet drinks won’t directly kick you out of ketosis, it’ll affect you in other ways and make it almost impossible for you to lose weight.

The artificial sweeteners in diet sodas are linked to other health problems like:

  • Fatigue
  • Arthritis
  • Depression
  • Anxiety
  • Parkinson’s disease
  • Alzheimer’s disease
  • Epilepsy
  • Diabetes
  • Short term memory loss
  • ADHD

How to Cut Down Diet Soda on Keto

To get rid of diet soda from your menu, you need to understand the reason why you drink soda and find a good alternative.

Some people drink diet soda to satisfy their sugar cravings while others want a quick caffeine jolt. For people not on keto diet, switching to tea and coffee may be a good alternative. However for people living keto lifestyle, they’ll need to find a sugar-free option and calories free.

You can replace diet soda with another keto-friendly drink and smoothies that provide same sweetness as soda.

Recommended Keto Friendly Drinks:  Best Diet Soda Alternatives

As more medical publications are made available to the general public about the health risks of diet soda and possible artificial sweetener addiction, manufacturers have responded by offering light drinks made with stevia, which is an all-natural no-carbohydrate, no-calorie sweetener.

However, there isn’t sufficient information whether stevia has the same effects as artificial sweeteners.

Below are keto-friendly sodas that have been crafted to satisfy your taste buds without knocking you out of fat-burning ketosis:

  • Homemade sodas
  • LaCroix, a sweetener-free drink that uses a combination of natural flavors.
  • Homemade recipes (discussed below)

6 Ketosis Friendly Homemade Diet Soda Recipes

Photo by The Creative Exchange on Unsplash

Humans can’t survive without water. It’s the best drink for everyone on the planet that not only quenches your thirst but also keeps you hydrated and cures headaches.

While water is a must, not everyone appreciates its taste. Sometimes we want to quench our thirst with something that tasty and sweet. Below are different keto-friendly recipes that you should try.

1. Zingy Salted Lime Soda

Generally, you can use sparkling mineral water, club soda, and seltzer water interchangeably unless you’re specific. The minerals in these three only change the taste slightly. It’s important always to check the ingredients since some have artificial flavors.


  • 1 lime
  • 1 ¼  cups of club soda, sparkling mineral water o seltzer water (adjust amount to taste)
  • 1/8 to 1/4  teaspoon salt (adjust the amount to liking)


Juice 1 lime and then mix with club soda, mineral water, or seltzer water and salt. Stir the mixture gently until all the salt dissolves and serve chilled.

This is the perfect homemade diet soda to keep in the refrigerator for those hot days as it’s quite refreshing, and the small salt added can help with rehydration. You can dip a slice of the lime to the rim of the glass to make it look like some fancy summer cocktail.

diet soda on keto
Zingy Salted Lime Soda

2. Cucumber Lime Water

Cucumber waters are served in spas, probably to help you relax during the session. This recipe only requires three ingredients and can be prepared in less than five minutes.


  • 1 lime
  • 1 cucumber
  • 1.5 liters of water


Gently peel the cucumber and slice it into small slices. Add the slices to jug. Extract juice from 1 lime and add it to the jug. Add water to the mix and let it sit in the refrigerator overnight.

Cucumber is an excellent cooling vegetable that adds flavor to water. The lime adds some zingy freshness to make the drink even more refreshing. Alternatively, you can use a water bottle with infuser in the middle to help you drink comfortably without the cucumber slices coming your way.

3. Sparkling Pomegranate

You’ll only need about 5 ingredients to make this refreshing pomegranate drink. It’s important to note that it does contain some caffeine to spice up your mood on those boring afternoons and boost your energy.


  • 20 drops of stevia
  • 2 cups of water
  • ½ cup of cold green tea
  • ½ cup of pomegranate juice
  • ½ of sparkling water


It takes less than 5 mins to have the sparkling pomegranate drink ready. Combine the five ingredients in a jug and serve over ice.

This recipe contains 18 calories and is sugar-free making it perfect for people living ketosis lifestyle.

4. Ginger Ale

Ginger has been attributed to many health benefits. This ginger-flavored keto drink will not only quench your thirst but also help you balance blood sugar, relieve cough symptoms, and digestive problems.


  • 4 cups of sparkling water
  • 1 lime
  • 2 tablespoons of erythritol
  • Ice cubs
  • Mint
  • 22-inc pieces of ginger


Wash your ginger, peel and grate it. Place the grated ginger in a cheesecloth or muslin and squeeze it until you have 2 tablespoons of ginger juice.  Mix the ginger juice in a jug with other ingredients and serve immediately.

5. Easy Flavored Water

In the past few years, it’s been discovered that store-bought flavored water can have hidden additives. Here’s how you can turn your “plain” water into ketogenic friendly flavored water using ingredients such as raspberries, lime, blueberries, and blackberries.


Slice the lemon into small slices and wash all other ingredients. Then dip a lemon slice and small pieces of blueberries, blackberries, and raspberries into a glass of water. Serve over ice.

6. Pink Grapefruit Soda

This is one of the best diet soda alternatives that give the same fizzy feeling as diet soda without artificial sweeteners. It contains real juices from lemon and grapefruit and can be enjoyed by everyone in the family.


  • 1 pinch salt
  • 3 cups of sparkling water
  • 1 pink grapefruit, juiced
  • 20 drops of stevia
  • ½ lime juiced

Mix lemon juice, grapefruit juice, 20 drops of liquid stevia, and salt. Divide this mixture into four different serving glasses. Add ice cubes to each glass and fill with sparkling water.

Pink Grapefruit Soda
Pink Grapefruit Soda

Ketosis Smoothies and Other Beverages

Many keto friendly smoothie recipes can help you satisfy your sugar cravings without impacting negatively on your health or affecting your keto lifestyle. The best way to make low carb smoothie or keto smoothies is by using fats like coconut oil, nut butters, or coconut oil and some low carb vegetables like cucumbers, leafy greens, beets or celery and smaller portions of fruits like apples, pears or berries.

Other keto-friendly beverages include unsweetened almond milk, which sugar-free and contain about 30 calories per 8 ounces serving.

Final thoughts on Diet Soda on Keto

Although diet soda may seem like the best way to satisfy your thirst without worrying about calorie intake, its damages to your health exceed the benefits. It doesn’t matter whether it’s calorie-free or carb-free, you should avoid it as long as you want to enjoy the full benefits of a ketogenic diet. Consider our six alternatives; they are all low carb, sweet and good for your health.

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Carbs in Cucumbers: Nutrition Facts, Carbs, Calories and Health Benefits

Cucumbers are keto-friendly veggies thanks to their low carbohydrates content. A half-cup of sliced cucumbers with the peel contains around 1.9 grams net carbs.

There are two types; slicing and pickling cucumbers. Pickling cucumbers are mainly used for pickling or processing. They have thin skins, short and their color gradient vary from dark green at the stem to light green at the blossom end. On the other hand, Slicing cucumbers are sold for immediate consumption. They have thick uniform dark green skin and are longer than pickling cucumbers.

Cucumbers can be nutritious low carbs, and low-calorie addition to your keto diet.

How Many Carbs and Calories Are In Cucumbers?

Carbs in Cucumbers:  Nutrition Facts, Carbs, Calories and Health Benefits
How many carbs are in cucumbers?

Below is a table showing cucumber nutrition information according to the data on the USDA website for ½ cucumbers (weight 52 grams).

Cucumber Nutrition Facts

Nutrients Amounts
Carbohydrates 1.89 grams
Calories 7.8
Fat 0.057 grams
Protein 0.338 grams
Sugars 0.868 grams
Sodium 1.04 mg
Fiber 0.26 grams

As earlier indicated, a ½ cup of sliced cucumbers contains or 1.89 grams total carbohydrates. Ketogenic lifestyle advocates for low carbs intake and this fact alone makes cucumbers one of the best keto-friendly fruit.

Additionally, the same half cup of sliced cucumbers contains 7.8 calories. Most of these calories come from the 1.89grams carbs, but some also come from its omega-3 fatty acids and proteins.

Cucumbers also contain tiny traces of minerals magnesium calcium, manganese, potassium, and iron, all which play an essential job on your body’s overall health.

Can You Eat Cucumbers on Keto?

Yes, definitely. Cucumbers are low in carbs and calories but rich in minerals, vitamins, and other important nutrients making them perfect for low-carb diets. Below are the reasons why you should eat cucumbers on keto diet.

Carbs in Cucumbers:  Nutrition Facts, Carbs, Calories and Health Benefits
Consuming cucumbers on a keto diet.
  • Low carb and low calories in cucumbers make it easier to for you to stick to daily carbon limits.
  • Cucumbers have high water content and other electrolytes. Eating cucumbers will help you stick to daily water requirements, and the electrolytes help you fight keto flu.
  • Cucumbers easily satisfy hunger. It’ll make you fuller, reducing cravings for high carb foods.
  • They are versatile and can be included in hundreds of keto-friendly recipes

Incorporating Cucumbers in Your Keto Diet,

There are different types of cucumbers, but they are all keto-friendly fruits. Your taste and preferences will determine the best one for you.

Cucumbers can be eaten raw, cooked, or you can add them to smoothies, salads, low carb sandwiches, and sauces. You can also prepare cucumbers by making soups or preparing cucumber water, which keto-friendly diet soda.

Health Benefits of Cucumbers.

Cucumbers have many different health benefits on our body. They contain Vitamin K, and a single serving provides you with 9% of your daily Vitamin K needs.

1. Facilitates weight loss

If your goal is to lose weight, cucumber is one of the many fruits that will help you achieve weight loss goals. As earlier mentioned, these fruits are low in carbs and calories; therefore you can eat tons of cucumbers without worrying about adding extra pounds.

Cucumbers as a part of your keto diet macros.
Cucumbers as a part of your keto diet macros.

Additionally, cucumbers are refreshing, and they are great for almost every side dish and salad. Because a great percentage is water, cucumbers help facilitate weight loss because proper water intake is one of the requirements in any weight loss diet.

2. Diabetes

According to research, cucumbers can help control and prevent diabetes. They contain Cucurbita ficifolia which can help reduce fluctuations in blood sugar levels.

Additionally, studies have shown that cucumber skin can help with symptoms of diabetes. One theory suggests that cucurbitacins compound found in cucumber helps stimulate insulin release and helps in regulating hepatic glycogen, which is a key hormone in blood sugar processing.

3. Hydration

Cucumbers are mostly water and contain important electrolytes. These two factors can help prevent dehydration during those hot summer months or after intensive body workouts.

You can add mint and cucumber to water to increase water consumption by making it tastier to drink.

Maintaining proper hydration levels is very important because it contributes to health intestines, prevents kidney stones, and helps prevent constipation.

Final thoughts

A half-cup of sliced cucumbers contains 1.5g of net carbs, which makes the ketogenic friendly. Additionally, cucumbers contain micronutrients, including Vitamin B5, Vitamin A, C, K, magnesium, potassium, iron, and manganese that play a crucial role in improving our health. Cucumbers also improve insulin metabolism and may help with pain relief. You can enjoy these green veggies in different ways- you can eat them raw or use them as an ingredient in your recipes.

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Carbs in Broccoli: Is This Veggie Keto Friendly?

Broccoli is a cruciferous edible vegetable in the cabbage family. It’s a low carb veggie a 1 cup (76grams) containing approximately 4.78 grams carbohydrates. Broccoli is rich in dietary fiber, which is good for digestive health. Additionally, this veggie is loaded with lots of minerals, vitamins, carotenoids, tocopherols, and tocotrienols which all play an important role in maintaining overall body health. (Source)

It’s important to note that the amounts of carbs and calories in broccoli highly depends on serving size and preparation methods. Let’s see if Broccoli is a keto-friendly vegetable.

How Many Carbs in Broccoli?

As earlier indicated, carbs and calorie concentration will highly vary depending on the serving sizes. However, the veggies in the cabbage family are generally low-carbs, and broccoli is no exception.

How many carbs in broccoli?

A cup of chopped broccoli (76g) contains around 68.4 grams of water. The total carbohydrate content in the same serving size is 4.78grams.

Net carbs in Broccoli is calculated as follows:

Total carbs minus insoluble fiber =net carbs

In this case,

4.78-1.82= 2.96 grams

The portion (serving size) Amount of Carbs
1 cup (76 grams 4.78
100 grams 6.29

Broccoli contains two types of carbohydrates, which are sugars and fiber. Because fibers are indigestible, they won’t contribute to your overall daily carb intake. They help in enhancing digestive health. The sugars in broccoli include fructose, glucose, and sucrose. These are simple sugars, and because their concentration in broccoli is minimal, they won’t contribute to overall blood glucose fluctuations.

How Many Calories are in Broccoli?

Broccoli is low in carbs, fats, and proteins resulting in lesser calories. A cup of 76 grams raw broccoli contains 24 calories. And because of the low-calorie content, broccoli is considered a valuable addition in any weight loss diet menu.

How many calories are in broccoli?

Can You Eat Broccoli on the Keto Diet

Yes, you can eat broccoli on the keto diet. It’s one of the many and most recommended low carbohydrates veggies for a ketogenic diet. You can eat large, serving daily without worrying about getting kicked out of ketosis. Additionally, this keto-friendly veggie is loaded with antioxidants, vitamins, and minerals, which are hard to find on a keto diet.

However, you should keep tabs on your carb intake when adding broccoli to your keto meal plan. It’s very easy to go overboard even with low carb veggie and fruits like cucumbers and strawberries if you don’t calculate your macros. It’s important to keep track of your nutrients intake.

Broccoli Nutritional Facts      

The USDA.GOV provides the following nutrients information for 1 cup of 71g raw sliced broccoli. It’s is considered one of the best foods in terms of nutrients density (Source)

  • Fat 0.3g
  • Calories 31
  • Carbs 6g
  • Sodium 30mg
  • Protein 2.5g
  • Sugars 1.5g
  • Fiber 2.6g

A cup of raw broccoli will give you above your daily requirements for vitamin K and vitamin C. Additionally, broccoli is one of the best sources of folate with a cup serving to provide you with 14% of your daily value (DV). Foliate is an important nutrient during pregnancy.

Other important nutrients in broccoli include potassium (8% DV), manganese (10% DV), and vitamin A and B6 11% DV and 8%DV, respectively. This keto-friendly vegetable is also loaded with almost all other vitamins and minerals but in very minute amounts.

Additionally, a cup of raw chopped broccoli gives 9% daily value of dietary fiber, which is excellent for digestive health.

Health Benefits of Eating Broccoli

Adding broccoli in your weekly keto diet meal plan not only helps you in your overall weight loss journey but also comes with other health benefits. Several studies support the fact that broccoli can help in disease prevention and boosting your overall body health.

Diabetes and Autism

For people with type 2 diabetes, broccoli extracts may be what you need to stay healthy. Sulforaphane in broccoli and other cruciferous vegetables like Brussels sprouts and cabbage could inhibit the activity or expression of the different genes associated with type 2 diabetes.

Scientists gave the extract to 97 people with type 2 diabetes in three months. While non-obese participants in the research never saw any effects, the obese saw the glucose levels decrease by 10% compared with the control group. However the doses administered to these individuals is 100 times that found naturally in broccoli.

Additionally, sulforaphane was also found to relieve symptoms related to autism. Participants who took this extract showed significant improvement in social interactions and verbal communications. (Source)


Broccoli may be what your doctor ordered for osteoarthritis treatment. It’s also an excellent anti-inflammatory remedy which can significantly reduce joint damages associated with osteoarthritis.

According to a 2013 research by University of East Anglia, broccoli’s sulforaphane can help relieve the arthritis symptoms. This chemical compound blocks the enzymes responsible for joint destruction by stopping the main molecule that causes inflammation.

Additionally, broccoli is rich in omega-3 fatty acids and isothiocyanates that help regulate inflammation. A 2010 study suggested that flavonoid kaempferol found in broccoli help reduce the impacts of allergens in the intestinal tract, which can prevent chronic inflammation.

Cancer prevention

Many of the keto-friendly vegetables and fruits have anti-cancer benefits. Eating cruciferous vegetables has been linked with lower risks of cancer particularly colon and lung cancer. This can be attributed to sulforaphane, a chemical extract containing sulfur, which gives cruciferous veggies their bitter taste.

Studies have found out that this chemical compound can hinder the enzyme histone deacetylast (HDAC) known to facilitate the growth of cancer cells.

Additionally, broccoli contains an important vitamin (folate), which has been shown to decrease the risk of breast cancer. Sufficient amounts of this vitamin have also shown to help prevent against stomach, colon, cervical and pancreatic cancers. (Source) While the mechanism behind cancer protection isn’t fully understood, scientists believe that it may be something to do with folate’s role in RNA and DNA production and mutations prevention.

Glowing Tight Skin

Broccoli contains antioxidant vitamin C., And when eaten raw it can help prevent skin damage caused by ultraviolet rays from the sun and pollution. It also helps prevent wrinkles and improves skin texture.

One cup of broccoli provides 81 milligrams, which is more than recommended daily value. Vitamin C plays a crucial role in collagen formation which is the primary support system for the skin. Additionally, vitamin A and E in broccoli are also vital for healthy-looking skin.

Enhance the immune system

Vitamin C in broccoli plays a vital role in both innate and adaptive immunity. In addition, studies have confirmed that the chemical compound sulforaphane in broccoli helps in enhancing immune system functioning. (Source)

Raw, Steamed or Boiled: Which Is the Best for Ketogenic Diet?

Because broccoli is a low carb veggie, you can eat it raw, steamed, or boiled. However you should note that the way you prepare it can affect the nutrients you get.

If your aim is lose weight and also get anti-cancer benefits, be sure not to cook the veggie too long.

A 2007 research by the University of Warwick found out that boiling broccoli can affect its effectiveness in fighting cancer. Boiling results in losses in vital cancer-fighting nutrients and steaming, microwaving, or stir-frying doesn’t result in significant decline in cancer-fighting nutrients. Raw broccoli is excellent for ketogenic diet as it retains all of its nutrients.

Eating Broccoli on Keto Diet

Because broccoli is a keto-friendly vegetable, you should eat it regularly more than three times a week. To get the full benefits, including anti-cancer benefits, you should avoid boiling it and instead steam or eat it raw. Below are best ways to prepare broccoli:

Buy it fresh

Freezing broccoli affects its nutritional value, especially with water-soluble vitamins such as B vitamins and Vitamin C and some minerals. When buying fresh avoid broccoli with signs of discoloration (browning or yellowing) and choose ones with vibrant green color.

Eat stems and leaves

Don’t throw away the leaves and stems because they contain vital health-enhancing compounds. The stems take longer to cook, so make sure you cook them first. The leaves are high when eat raw or used as ingredients in soups, smoothies, and salads.

Final Thoughts on Broccoli on Ketosis

Eating broccoli won’t kick you out of ketosis. While it’s a ketogenic friendly vegetable, broccoli should be eaten in moderation. Besides being a great addition to a ketogenic lifestyle, this veggie is also rich in other important nutrients that have immense benefits in disease prevention and boosting the immune system. To get the best out of your piece of broccoli, eat it raw, steamed, or cooked in the microwave.

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Carbs in Carrots: Nutrition Facts and Health Benefits

Vegetables are the foundation of any healthy eating diet, including keto! But some veggies are a no-no for the ketogenic lifestyle.

For starters, it’s important to note that the basic rule of thumb for ketosis diet is to replace carbohydrates with fats. Limiting the number of carbohydrates you consume daily sends signals to your body to burn fat for energy instead of carbohydrates. A healthy ketogenic lifestyle requires you to get 5%-10% of your calories from carbs. That’s about 25-50 grams of carbs daily.

Carrots are important, and their nutritional benefits can never be ignored. Incorporating them into your keto diet menu in small amounts will help reap their full health benefits without being kicked out of ketosis. In this article, we’re going to discuss the carrot’s nutritional facts and whether they fit into a keto diet.

Carbs in Carrots
Photo by Suresh Designer on Unsplash

Carbohydrates Found In Carrots

Your body requires two types of carbohydrates, starch, and sugar, for energy and proper brain and nervous system functioning. The third type of carbohydrate (fiber) is responsible for maintaining a healthy digestive tract.

One cup serving of chopped carrots packs 12.3 grams of carbs along with 0.3 gram of fat and 1.2g of protein. This is about 60% of the daily value of 50 grams of carbs for anyone on keto diet. That’s too many carbs in a single serving that may force you to skip meals or reduce your portion sizes to ensure you’re within your macros.


Starches are complex carbohydrates. They are formed when three or more sugar molecules bond together. Because the bonds formed needs to be broken down by digestive enzymes, these carbs take longer to digest than regular sugars. One cup serving of chopped carrots packs 2.6g of starch.


Sugars are simple carbs. They comprise of one or two molecules and are easily digested. The carbs in carrots are 49.5% sugar, with 1 cup serving packing up to 6 grams of sugar. This means that carrots contain more sugar than either fiber or starch.


Fiber is a complex carbohydrate that’s comprised of bound together sugar molecules. Unfortunately our bodies can’t make enzymes break those tough bonds, and so it’s never digested and passes through your digestive tract.

How Many Carbohydrates In Carrots?

carbs in carrots

Although most of us are only familiar with the orange carrots, these veggies can be yellow, white, purple, or even reddish-orange. They are root vegetables high in carbohydrates. A medium-size carrot weighs 61 grams and contains approx. 4grams of net carbs. They are also a good source of vitamin B-6, C, K and potassium and niacin. As with most carbs containing foods, carrots pack all three types of carbohydrates.

Carrots are 88% water and 11% carbohydrates — 100grams of carrots serving to contain 6.7g digestible carbs and 2.8g indigestible carbs. Ketogenic diet demands eating low carbs but nutrients dense veggies like cucumbers. Eating too many carb-rich plant foods may kick you out of ketosis.

Type Amount of carbs in 100grams
Raw carrots 9.58
Raw baby carrots 8.24
Boiled carrots without salt 8.22
Boiled carrots with salt 8.22
Frozen, unprepared carrots 7.9

Carrots are low caloric foods despite being starchy. One medium-sized carrot (weight 61 grams) provides approximately 25 calories. The calories come from carbohydrates in carrots.

Carrots Nutrition Facts

Nutrition Facts 1 medium carrot= 61 grams
Calories 25
Total Carbohydrates 5.8g
Sugars 2.9g
Dietary fiber 1.7g
Cholesterol 0mg
Protein 0.6g
Sodium 42mg
Total fat 0.6g

Can You Eat Carrots On Keto?

Yes, you can, but it’s best not to. While they pack plenty of health benefits, unlike diet sodas, it’s best to avoid them because most recipes call for more than one carrot. You can replace carrots from your keto diet with one of the following:

  • Zucchini
  • Cucumbers
  • Capsicum
  • Pumpkin
  • Celery stalks
  • Daikon radishes.

Most of these alternatives have less than 5 grams of net carbohydrates per 100 grams.

Want To Try Carrots On Keto? Here’s How You Do It

Avoid carrots at all costs; especially, you’re on a strict keto diet. On the other hand, if you insist on keeping carrots on your keto food list, here’s what you should do.

Eat it as a snack

Crunchy and tasty carrots make for a great snack. Eat a medium carrot between meals and avoid eating any other fruits for the day. The carrot should give you 4g net carbohydrates per day, which isn’t much if you keep the meals low carb.

Carbs in carrots
Carrots as snacks

Add to soups or mix with veggies

Carrots are necessary ingredients in chicken and bone soups. You can add one or two carrots in your soups and make sure to keep all other ingredients carb-free as possible. Alternatively, when preparing salads or crudités you can add some carrots. This way, you’ll be able to satisfy your love for carrots without ruining your ketogenic lifestyle.

5 Health Benefits of Carrots

As a child, you may have been tricked to thinking that eating lots of carrots will make see at night. While carrots won’t give you magical night-vision eyesight, they are best known for the ability to improve eyesight. Carrots are not only a treat to your eyesight because their benefits extend to other parts of the body. This orange vegetable has been dubbed as superfood. Below are some health benefits of carrots.

1. Clean teeth and gums

Carrot is one of the varieties of foods that act as a natural toothbrush. It works like a natural abrasive that helps remove leftover food particles in your mouth. And because food stains can attach themselves to plaque, chewing slices of carrot after meal can help reduce discoloration and clean your mouth if you’re not able to brush immediately after eating.

Additionally, eating carrots stimulates saliva production. Saliva helps prevent plaque from forming.

2. Cancer Prevention

One of the major health benefits of carrots is cancer prevention for women and men. Carrots contain antioxidants that have been shown to reduce the risk of cancer. Additionally, carrots also produce a natural pesticide known as falcarinol that helps protect the roots from fungal diseases. Medical researchers strongly believe that falcarinol has anti-cancer properties.

Carrots also contain beta-carotene. A study found out that people who consumed beta-carotene regularly had reduced risks of colon cancer while another study found out that people who smoke and don’t eat carrots are three times more likely to develop lung cancer. (Source)

3. Boost immune system

The vitamin in carrots helps boost your immune system. A healthy immune system can help prevent common infectious diseases like flu and help your body heal faster. Some herbalist believes strongly agree carrots have antiseptic properties that can prevent infection if you apply mashed carrots to cuts.

4. Glowing skin

If your skin is sagging or looks dull, some carrots will help it glow again. The antioxidants and vitamins found in carrots help protect your skin from sun damage will help protect your skin from toxic free radicals and the harmful sun ultraviolet rays.

Carrots also contain retinoic acid, which helps maintain healthy skin. Not only do you benefit from eating carrots, but you can also get glowing skin by applying carrot juice or pulp concoction direct to the face to help prevent acne and skin dryness.

5. Boost cardiovascular health

According to the CDC, heart disease was the main cause of death in the USA in 2010. Carrots can help reduce the risks of developing heart diseases. A 10-year study conducted on 20,000 men and women in Netherlands found out that those who ate a cup of carrots daily were less likely to develop heart diseases.

Final Thought Carrots on Keto Diet

From all the information discussed above, it’s evident that carrots have myriads of health benefits. They are starchy and provide about 4g carbs per 100g, and thus they aren’t considered as keto-friendly vegetables due to high carbs content per serving.

While not recommended, you can squeeze them into your weekly keto meal plan or replace them with low carbs vegetables that are similar in color, taste, and texture like carrots.

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Are Tomatoes Keto? How Many Tomatoes Per Day On Ketosis?

If you’re going keto, the rule of thumb has always been only low carb high-fat foods allowed. High carb and high sugar foods are keto diet enemies and will kick you out of ketosis in no time.

While fruits are generally healthy and nutritious when it comes to ketogenic diet most of them are not keto-friendly. A keto diet typically advocates 70%-80%: 20%-25%:5%-10% in the ratio of fats, proteins, and carbs in your daily meal plans.

Are Tomatoes Keto Friendly?

A tomato is a keto-friendly fruit. According to an article on United States Department of Agriculture website, a 100gram tomato slice contains 3.89 grams of carbohydrates. However the count slightly differs depending on the type of tomato.

Are Tomatoes Keto? sliced tomato and mozzarella cheese on white plate beside brass-colored knife and fork
Are tomatoes ketogenic?

If you’re on keto, it doesn’t mean that you should have zero carbs in your diet. However, your daily carb intake shouldn’t exceed 50 grams. And given the fact that tomatoes are low in carbs, they are great for anyone on ketogenic diet.

When it comes to eating tomatoes, you should opt for whole tomatoes and avoid store-bought sauce because they can be loaded with additives and sugars which are not keto-friendly.

How Many Carbs and Calories Are In Tomatoes?

Below ground veggies like carrots are higher in carbs than above-ground vegetables. Tomatoes are low in carbs, and for this reason they qualify as keto-friendly fruits.

A 100 grams tomato serving contains 3.69 net carbohydrates, 2.49g of sugar, and 1.2g of fiber.

One piece of raw tomato is packed with essential nutrients including 0.2g fat, 18 calories and 0.9g proteins per 100g serving.

Types of Keto-Friendly Tomatoes

red ketogenic tomatoes on black surface
Types of keto-friendly tomatoes

There are many tomato varieties grown around the globe. Some of the popular ones include Campari, grape, beefsteak, cherry tomatoes, and Roma tomatoes.

Your standard tomatoes contain 2g of sugar and 4g of carbs per half-cup serving. However these counts differ slightly depending on the type of tomato you eat.

Scott Keatley of Keatley Medical Nutrition Therapy points out that- tomatoes have phytonutrients that you could be missing out on a strict ketogenic diet. When it comes to eating tomatoes on ketogenic diet, he recommends avoiding store-bought sauce and opting for whole tomatoes.

Additionally, Scott further points out that a tomato or two a day won’t screw up your ketosis. You’ll probably need to eat 5-6 medium-sized tomatoes to disrupt ketosis. (*)

Which Tomatoes to Avoid on Keto Diet

There are two forms of tomatoes that you should avoid when on a low carb diet. Avoid any tomato that contains little water content. Very low water content means high in carbohydrates, which is not allowed on keto.

Sun-Dried Tomato

Avoid sun-dried tomato at all costs. According to USDA, 100g of sundried tomato contains 258 calories, which come from 55g carbohydrates, 37.59g sugars, and 14.11g proteins.

Tomato Powder

Avoid consuming tomato powder in a keto diet. A 100g tomato powder serving provides 302 calories, which come from 74.68g carbohydrates, 12.91g proteins, and 43.9 sugars. (*)

Eating too much tomato powder on keto will likely kick you out of ketosis or spoil your keto diet.

How to Eat Tomatoes on Keto

Like most other keto-friendly fruits and vegetables, it’s important to keep tabs on how you incorporate tomatoes in your daily diet to avoid going over your daily carb limit. Luckily for you, there are plenty of high fat, low carb tomato recipes you can try today.

Salads and Sides

Tomatoes are important ingredients in most keto-friendly salads and can be added to most meals as a simple side. Cherry tomatoes are great for salads, but with the different tomato varieties, you’ve got a lot of freedom to try each variety.

Roasted tomato soup

Roasted tomato soup is an ideal lunchtime meal that’s easy to prepare. You can add broth and cream to thin out the tomato and boost both the soup’s taste and fat content.

Cheesy baked tomato

Here is a simple procedure on how to prepare cheesy baked tomato.  Slice four pieces of tomato and then cook one Italian sausage. Place the sliced tomatoes on baking tray and divide the Italian sausage evenly between the tops of each tomato slice. Sprinkle some Gouda cheese and then bake for around 4 minutes until the cheese turns golden.

This simple recipe will give you around 6g net carbs and a whopping 20g of protein and 26g of fat.

What are the health benefits of tomatoes on a keto diet?

Tomatoes are intensely nutritious fruits, and their health benefits can vary between the different types. For example, cherry tomatoes have high beta carotene contents than regular tomatoes.

1. Anti-Cancer

Tomatoes are rich in antioxidants and Vitamin C, which help combat free radicals known to cause cancer. A recent study found out that consuming high levels of beta-carotene can help prevent prostate cancer cell growth.

Additionally, tomatoes contain lycopene, a plant compound that has linked with prostate cancer prevention. (*) Lycopene gives tomatoes their unique red color.

Studies have shown that tomatoes contribute 80% of the dietary lycopene consumed in the United States. (*).

A study conducted on the Japanese population found out beta carotene consumption reduces the risks of developing colon cancer. More studies are needed to explore how beta carotene and lycopene help in preventing cancer.

2. Heart Health

Tomatoes contain potassium, fiber, vitamin C, and choline that support heart health. Increased potassium and decreased sodium intake have been associated with reduced risks of cardiovascular disease. (*)

Additionally, tomatoes contain folate that helps balance the levels of amino acids called homocysteine. Imbalanced homocysteine levels are associated with increased risk of strokes and heart attacks. (*)

High potassium intake is also linked with reduced risks of developing kidney stones, protecting the muscles from deterioration, and preserving bone mineral density.

3. Pregnancy

Foliate plays an important role in protecting unborn babies against neural tube defects. (*)

Folic acid, the synthetic form of folate, is available in supplement forms and can also be boosted through diet. Eating tomatoes on keto will give you a boost of folic acid.

While it’s recommended that pregnant women take folic acid supplements, tomatoes will give you a natural boost.

Final thoughts

You can eat tomatoes in the keto diet, but it’s important always to keep tabs on how much you have eaten. And because tomato contains 4-7g of carbohydrates, it’s quite easy to exceed the maximum daily limit.

Avoid sun-dried and tomato powder as they contain high levels of carbs and can easily kick you out of ketosis or cause carbohydrates imbalance.