Are Grapes Keto Friendly?

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One of my favorite fruits and a go-to snack I used to eat all the time is grapes. They’re so flavorful and crisp. Biting into a grape is very satisfying, for many reasons. However, unfortunately grapes are also high in carbs.

If you’re wondering if grapes are keto friendly, the short answer is no. A cup of grapes contains around 26 grams of net carbohydrates, so you should avoid eating them if you’re following the ketogenic diet.

» Looking for a snack? Try these 30 Healthy Low Carb Snacks.

A bowl of purple grapes

What is a Keto or Low-Carb Diet?

Keto and/or low-carb diets are weight loss strategies that control insulin levels and encourage fat loss. The goal of a low carb diet is to limit carbohydrates that are high in sugar and eat foods high in fat and protein instead. By doing this, you will start to burn fat for fuel, rather than sugar.

A keto diet restricts carbs even more so that the body goes into a constant state of ketosis. When your body is in ketosis, it burns stored fat for energy instead of glucose.

Since the carb limit is highly restricted, you have to be very choosey with the foods you eat, to make sure they fit within the recommended limit. You also need to avoid foods that are high in sugar, that might kick you out of ketosis.

Purple and green grapes

Are Grapes Keto Friendly?

Grapes are not particularly keto-friendly. One cup of grapes contains approximately 27.3g total carbs, or 25.8g net carbs, after fiber is subtracted. Even just eating a handful of grapes can put you over your limits for the day.

Grapes also contain a high amount of sugar, which will kick you out of ketosis when too many are consumed, and that might be just a few for some of us.

Are There Carbs in Grapes?

The number of carbs in grapes can vary depending on the variety, but most of the table grapes that we find in the store are Thompson seedless grapes (green) or Flame or Ruby seedless grapes (red), and they have about the same composition.

  • 1/2 cup red seedless grapes: 12.9 net grams of carbs
  • 1/2 cup green seedless grapes: 13 net grams of carbs

If you’re at a party and there are grapes being served alongside cheese and crackers, it would be okay to eat a few grapes with a piece of cheese, but keep to just a few.

A bunch of purple grapes

What is a Serving Size for Grapes?

A lot of whether you can fit grapes into your diet as a snack depends on how many you plan to eat. A typical serving size of grapes is 1/2 cup, or about 16 grapes.

For me, I’m happy to just grape 4-5 grapes as a snack and I don’t need to eat the full serving. There are less than 6 net grams of carbs in 4-5 grapes, so this can sometimes fit into my macros for the day.

However, it can be difficult to hold yourself to just a few grapes at a time, and if you are going to eat the whole serving or even more, then it’s best not to purchase grapes at all, to keep them out of your diet.

What Are Some Keto-Friendly Alternatives to Grapes?

If you’re looking for a keto-friendly alternative to grapes, there might be a few good choices, depending on what you’re looking for.

A few types of berries make a good keto-friendly substitute for grapes and have similar flavor and texture.

Blueberries are the best whole fruit alternative, as they only contain 8.7 net grams of carbs in 1/2 cup. People don’t tend to eat as many blueberries in a serving either, so 1/4 cup or less can easily fit into a keto diet.

Other fruits are closely related to grapes and can be enjoyed on a low-carb diet. All contain fewer carbs than regular servings of grapefruit. They also provide a lot of fiber and vitamins, so they’re great for your health.

  • Blackberries
  • Cranberries
  • Raspberries
  • Strawberries

If you’re looking to replace the flavor of grapes, then you should try drinking grape-infused water. Grape infused water is easy to make at home, and tastes great.

Cheese board with grapes

What Are the Benefits of Keto Dieting?

  • Weight loss: The keto diet is a great way to lose weight. In ketosis, your body burns stored fat for energy instead of glucose. The process leads to rapid weight loss without having to starve yourself.
  • Health benefits: Following the keto diet has been linked to several health benefits. Studies show that it can reduce your risk of heart disease, epilepsy and other medical conditions.
  • Diabetes control: The keto diet can help you control your blood sugar levels better. This is especially true if you have diabetes or another medical condition that requires a low-carb lifestyle to manage symptoms.
  • Increased energy: The keto diet is a great way to increase your energy levels. When you’re in ketosis, your body doesn’t rely on glucose for energy like it does when you’re eating a high-carb diet. It means that you’ll have more sustained energy throughout the day without feeling the need to snack every few hours.
  • Improved mental clarity: Following a keto diet can also improve your mental clarity. When you’re not constantly relying on glucose for energy, your brain has more fuel to work with. This can lead to better focus and concentration.
  • Reduced inflammation: The keto diet can also help reduce inflammation throughout your body. It is beneficial if you struggle with a chronic illness or joint pain.

CONCLUSION

While grapes are generally too high in sugar and carbs to enjoy on a keto diet, it won’t hurt to grab a few grapes once in a while if it’s a fruit you love. Otherwise, it would be better to snack on lower carb berries or find an alternative low-carb snack that makes you just as happy.

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A bowl of green and purple grapes
Are Grapes Keto Friendly?

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