Are Peaches Keto-Friendly? (& Substitutes)

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Ketogenic diets often do not allow fruits in big amounts. Find out whether peaches are one of the more keto-friendly exceptions.

Raw peaches contain around 8.6 grams of net carbs, aka total carbohydrates minus fiber, per 100 grams.

For many people, this amount of net carbs will be enough to kick them out of ketosis. In turn, it is fair to say that peaches are generally not keto-friendly.

That being said, this amount of carbohydrates is still low enough to be able to eat small amounts of peaches without getting kicked out of ketosis if you approach the rest of your diet the right way.

However, even then, you are using up a relatively big amount of your daily carbs. If you absolutely want to eat something sweet on keto, more low-carb fruits are typically better.

Carbs in peaches

The number of carbs in peaches will play a big role in whether they are keto-friendly for you and what amounts you can combine with the rest of your diet.

100 grams of peaches contain the following amounts of carbs (1):

  • Total carbs: 10.1 grams
  • Of which fiber: 1.5 grams
  • Net carbs: 8.6 grams

Because 8.6 grams of net carbohydrates will often kick people out of ketosis, you can say that peaches are generally not keto-friendly.

One peach is about 150 grams and contains the following amounts of carbs:

  • Total carbs: 15.2 grams
  • Of which fiber: 2.3 grams
  • Net carbs: 12.9 grams

By eating more grams of peaches, you will also consume bigger amounts of net carbs. This will make staying in ketosis while eating this fruit even more challenging.

However, you can only apply this principle in the other direction.

By making your portion sizes of peaches small enough, you might be able to keep your carb consumption low enough to stay in ketosis.

Other nutrition information peaches

How many carbohydrates there are in peaches is important when following a ketogenic diet. At the same time, there are other relevant nutrients too.

Fats, proteins, vitamins, and minerals can influence whether you stay in ketosis while eating peaches and more importantly, how good this fruit will be for your general health.

100 grams of raw peaches contain the following nutrients (1):

  • Calories: 46
  • Protein: 0.9 grams
  • Carbs: 10.1 grams
  • Part of the carbs that is fiber: 1.5 grams
  • Fat: 0.3 grams
  • Vitamin C: 7% of the DV (Daily Value)
  • Vitamin E: 4% of the DV
  • Niacin: 4% of the DV
  • Vitamin K: 4% of the DV
  • Potassium: 3% of the DV

And some other vitamins and minerals in other amounts.

These amounts of nutrients in peaches are welcome but not that impressive either.

In turn, it is fair to say that peaches will typically not be a good addition to ketogenic diets from a nutrition standpoint.

Why a peach will often kick you out of ketosis

Unless you make your portions really small, peaches will often kick you out of ketosis. To figure out how small your portions of peaches need to be, you can take a look at some general keto recommendations.

More specifically, a typical recommendation to get and stay in ketosis is getting 55%-60% of your calories from fat, 30%-35% from protein, and 5%-10% from carbohydrates.

This will likely mean you can eat around 20 to 50 grams of net carbs a day (not including the fiber in peaches and other foods).

While you can definitely use these rough guidelines to get an idea of how many grams of carbs and peaches you can eat on a keto diet, you also need to know that they are not perfect for everyone.

Details like your weight, genes, muscle mass, workout habits, choice of carbohydrates, etc. can influence how many carbs you can actually eat before getting kicked out of ketosis.

Are canned peaches keto-friendly?

You may wonder if canning the peaches changes anything in the amounts of carbohydrates and in turn, how keto-friendly this fruit is.

At first, certain nutrition information sources may look promising with their 4.8 grams of net carbs (2).

However, these sources typically include both the fluid and the peaches themselves. If you look at the ratios of ingredients, the raw peaches often do not really change in nutrition content.

In simpler words, canned peaches are typically not that keto-friendly either.

How to avoid eating too many peaches on keto

If you really like the taste of peaches, you could still consider eating really small amounts and paying attention to the other things you eat.

To keep your portions of peaches small enough for ketogenic diets, following some of these tips can be helpful:

  • Plan in advance how many grams of peaches would align with your keto goals
  • Prepare this amount of peaches and put the rest somewhere else
  • Don’t eat unlimited amounts of peaches while doing other things like watching a movie
  • If you really crave peaches too much you may need to buy smaller portions or none at all

Even with these tips, you could get out of ketosis while eating peaches.

This would be a sign that your initial estimations about how many carbs you can eat on keto were a bit optimistic.

Substitutes for peaches on keto

Many people consider eating peaches because they want to eat something sweeter on their ketogenic diets.

Peaches are not the worst in terms of carb count but there are more keto-friendly fruits too. If you like the taste and nutrients of these substitutes too, they could make it easier for you to stay in ketosis.

The details next to the fruits are the amounts of net carbohydrates per 100 grams (3, 4, 5, 6, 7, 8):

  • Blackberries: 4.9 grams of net carbs
  • Raspberries: 5.4 grams of net carbs
  • Strawberries: 5.7 grams of net carbs
  • Watermelon: 7.1 grams of net carbs
  • Cranberries: 7.6 grams of net carbs
  • Cantaloupe: 7.9 grams of net carbs

As you can see, some of these substitutes still come relatively close to peaches in terms of net carbohydrates.

That means you may still need to watch your portion sizes to stay in ketosis.

Why do you want to keep your diet keto?

Many people will get out of ketosis when adding more peaches to their diets. Whether this would be an issue for you and to what extent depends on why you want to keep your diet keto.

As an example, there are individuals who need/want to stay keto every minute of the day. If you are in this category, you likely just want to make things easier and stay away from peaches.

On the other hand, even in situations where they are not keto-friendly, peaches are often good for weight loss and decent for health.

Ketogenic diets can be useful but they are typically not the only ways to achieve these health goals.

  • Total carbs: 10.1 grams
  • Of which fiber: 1.5 grams
  • Net carbs: 8.6 grams

Are peaches low-carb?

100 grams of peaches contain around 10.1 grams of carbohydrates (including 8.6 grams of net carbs). While there are worse foods and fruits too, it is fair to say that peaches are not low-carb.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.