Are Dried Fruits Allowed on Keto

A very low amount of carbohydrates, a high-fat diet, called the ketogenic diet, is developed to maintain your body in the state of ketosis, where fat is used as the primary energy source rather than glucose. The majority of keto diets maintain net carbs (total carbs/fiber and certain sugar alcohols) within a range of 20-50g/day, depending on the individual and their objective.

Many people ask are dried fruits keto friendly? Since the preparation of dried fruits involves the extraction of water from the fresh fruit, the natural sugars (fructose and glucose) in the fruit are concentrated to a high level, raising the total and net carbs per gram. This level of concentration causes dried fruit to be more difficult to include in keto compared to the fresh equivalents of the identical fruit. Continue reading to find out more details.

Carb and Sugar in Common Dried Fruits

Are dried fruits allowed on keto diet? To answer, we should consider some details. The carbohydrate content of most of the dried fruits indicates that most fruits contain about 60 to 80 g total carbs per 100 g, of which natural sugars comprise the majority. To take an example, raisins have approximately 60-65 g carbs and over 50 g sugar in 100 g, which is way past the keto limit in a day.

The same figures are found in dried figs, apricots, and prunes, with 30g (small handful) of each serving containing about 16-18 g net carbs. It implies that a single small serving of such dried fruits can consume nearly an entire 20 g daily amount of carbohydrates.

Read More: Are dates allowed on keto diet

Can You Eat Dried Fruit on Keto?

There is technically no limitation on anything as long as it fits your macros, though to most individuals who ask can you eat dried fruit on keto diet, dried fruit, such as raisins, dates, figs, apricots, and prunes, are found to be impractical. If you ask can I eat dried fruit on keto, you should know that keto coaches and seasoned users have documented that keto snacks frequently hinder fat loss or put you out of ketosis because of the rapid carb intake of the regular dried-fruit snacks they use.

What Dried Fruit Can You Eat on Keto?

There are also some dried fruits with less sugar that can fit in a more liberal keto or low-carb pattern in small portions. What dried fruits are keto friendly? Notable examples of this are unsweetened dried berries (e.g. strawberries, raspberries, and blackberries) and dried coconut, which contain fewer net carbs per serving and are higher in fiber or fat. When purchasing these options, it is important to consider portion size and product transparency, especially when buying through dried fruit bulk wholesale channels where serving sizes are often intended for commercial or high-volume use.

Freeze-dried Fruits/ Regular Dried Fruits

Freeze-dried fruits undergo another dehydrating process, yet they still have much of the fruit’s natural sugars, but their carb content per gram is not much different or even more concentrated. To give an example of keto diet dry fruits, freeze-dried strawberries can be included in keto only in small amounts, and included in the daily amount of carbohydrates, as their sugar is concentrated compared to fresh berries. Freeze-dried berries and other low-sugar fruits that do not include any sweeteners are compatible with keto, if you do not eat too many portions.

Practical Tips and Fruit Alternatives

After understanding is dried fruit good for keto diet, to satisfy the urge to be sweet, non-sugar-based sweeteners such as stevia, erythritol, or monk fruit, and snacks made of coconuts should be adopted instead of other dried fruits, which contain high sugar levels. The process of reading nutrition labels, checking serving sizes, and monitoring overall daily net carbs is a valuable habit for any person who attempts to add at least minimal portions of dried fruit to a keto diet.

Quality Dried Fruits in Kourosh Food

Kourosh Foods specializes in providing high-quality dried fruits like raisins, dates, figs, apricots, and prunes. They are processed with great care to preserve their flavour, texture, and natural nutrients. As they are a good option in balanced or traditional diets where carbohydrates are not as strictly limited, such premium dried fruits may be a great choice as they are a good source of fiber, minerals, and natural sweetness in convenient amounts. Contact us today to place your order.

FAQs

1. Are dried fruits keto-friendly?

Dried fruits are mostly not keto-friendly as they contain very high levels of concentrated sugar and net carbs that rapidly fill up an average daily keto carb limit.

2. Can you eat dried fruit on a keto diet?

On the strict keto diet, dried fruit is not typically consumed, although some individuals can consume small portions of the lower-carb varieties, provided they are very careful in tracking their carbs.

3. Are dried fruits allowed on keto?

They can only be practically permitted to do so if a very small amount of them leaves your total daily net carbs within your own keto range, which is challenging for the majority of dried fruits.

4. Will dried fruit kick you out of ketosis?

A full serving of snacks, raisins, dates, figs, apricots, or prunes can easily supply 15-30 g or more of net carbs and can cause a great number of individuals to come out of ketosis.

5. What dried fruits can you eat on keto?

The primary dried fruits that may fit into the keto diet are very small amounts of low-sugar foods, such as unsweetened dried berries and dried coconut.

6. Are unsweetened dried fruits okay for keto?

Sweetened dried fruits are not as good as unsweetened ones, but they still have concentrated natural sugars and therefore should be consumed in small amounts.​

7. Do dried fruits have too many carbs for keto?

Yes, the average of all dried fruits contains approximately 60-80 grams of carbs per 100 grams, which is excessive to be used regularly on a ketogenic diet.

8. Can I eat a small amount of dried fruit on keto?

On a more lenient keto diet you can add a spoonful or two of low-carb dried fruit, but again, you have to be careful to count the macros and avoid other sources of carbs that day.

9. Are freeze-dried fruits better for keto than regular dried fruits?

Fruits that are frozen dried still retain almost all the natural sugar in them, meaning that they are not necessarily keto-friendly and must be eaten only in very small and monitored amounts with no additional sugar.