Are you wondering if grapes are keto or suitable for a low carb diet? Reading this article will let you know how many carbs are in grapes and how many grapes are allowed on a keto diet. Finally, we’ll see some of the best alternatives.
If you are on a keto diet, one of your goals is to keep the carbs intake low. However, when it comes to a low carb lifestyle, you might be able to fit grapes in your macros.
Fruit on a keto diet is somehow difficult to chose…they have more carbs than you think. So are Grapes keto-friendly? How many carbs are in grapes? Is there a way to enjoy grapes? Continue reading, and you’ll find all these answers.
Are Grapes Keto-Friendly?
Unfortunately, grapes are not keto-friendly. Grapes are high in carbs, and the net carbs for a serving are hard to fit in your daily macros.
However, there are a variety of fruit alternatives that are healthier for remaining in ketosis.
This fruit is popular as a sweet snack and also for its usage in the production of wine. On the other hand, they make a delicious snack or complete other dishes really well.
However, even if they are healthy and have many benefits, grapes are also way too sugary, which is certainly not suitable for keto.
If you enjoy adding grapes to your salads, keep it keto by using only three grapes, sliced in half or quartered. This way, you’ll get the flavor and sweetness of the grapes without adding any extra carbohydrates to your salad.
How Many Carbs in a Cup of Grapes?
According to the USDA side, 100 grams of grapes contain 18 grams of carbs, likely enough to kick you out of ketosis.
- Total Carbs: 27.3g
- Fat: 0.242 grams
- Protein: 1.09 grams
- Net carbs: 25.7 grams
- Fiber: 1.36 grams
- Calories: 105 grams
Raisins are not keto since they are obtained from drying the grapes for about 3 weeks. In addition, raisins contain a whopping 79 grams of carbs for 100g, which is not suitable for keto.
Keto Grapes Substitutes
When it comes to fruits on the ketogenic diet, grapes aren’t the best option. That’s because grapes have a relatively high net carb content when compared to other fruits and berries.
Here are some substitutes for grapes that are tasty and keto-friendly:
- Strawberries: 5.7 grams of net carbs
- Blackberries: 4.9 grams of net carbs
- Raspberries: 5.4 grams of net carbs
- Watermelon: 7.1 grams of net carbs
Benefits of Eating Grapes
Even if they are not keto-friendly, grapes are healthy, so I recommend eating them if you are not on a keto diet. Here are some benefits of eating grapes:
- Improve Heart Health – Grape polyphenols can also help to lower blood pressure and irregular heartbeats.
- Improve Blood – Grapes can help reduce blood pressure since they are high in potassium and fiber. To maintain healthy blood pressure, you should increase your potassium and fiber consumption.
- Prevent Diabetes – The American Diabetes Association recommends that persons who have diabetes eat grapes as long as the carbohydrate content is included in their meal plan.
- Increases Eye Health – Lutein and zeaxanthin are antioxidants that can help you see better and prevent eye disorders.
Is Grape Vinegar Keto?
Grape vinegar, also known as red wine vinegar or balsamic vinegar, is low in calories, but it contains a significant quantity of carbohydrates, with 6 grams per tablespoon. You may use this quantity in your keto meal plan. Make sure you measure out only a tablespoon rather than pouring it out freely to keep carb counts low.
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: