Figuring out fruit on keto is tricky… some varieties have more carbs than you think! So, are grapes keto? Or are carbs in grapes too high? Let’s dive into the answers here, including carbs in several varieties of grapes, and how to enjoy the flavor of grapes on keto. New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Are Grapes Keto Friendly?
Sorry, grapes are not that keto friendly. Carbs in grapes are high for the average serving size, and add up fast. Are grapes low carb, though? They might be, but it depends on your individual goals and macros.
How Many Carbs In Grapes?
If grapes are so high in carbs, just how many carbs in a cup of grapes? GET THE WEB APP A one-cup serving of grapes clocks in at 27.3 grams total carbs [*]. Net carbs in grapes aren’t much lower: With a small amount of fiber, the same serving size contains almost 26 grams net carbs.
How many carbs in green grapes?
Are carbs in green seedless grapes any lower? Sadly, no. A 1-cup serving is 27.3 grams total carbs and 25.9 grams net carbs [*].
How many carbs in red grapes?
Let’s talk about another common grape variety: How many carbs in red seedless grapes? It’s still the same! 1 cup contains 27.3 grams total carbs and 25.9 grams net carbs [*].
How many carbs in one grape?
If grape carbs per cup are too high, can you eat grapes on keto if it’s just a single fruit? Maybe, but the carbs still add up quickly. A single grape contains 0.89 grams total carbs and 0.84 grams net carbs [*].
Keto Grapes Substitutes
Grapes’ carb count may be high, but there are still ways to enjoy the flavor of grapes on keto. Try the substitutes below! Keep in mind, most of these choices are considered dirty keto options, but still work if your main goal is avoiding the high carbs in grapes.
Grape Electrolytes – Avoid the high grapes carb count, and keep keto flu at bay.Grape Flavoring – This swap adds the taste of grapes to recipes, without the carbs.Sugar Free Grape Jelly – Usually, carbs in grape jelly are high, but this one logs in at 1 gram per serving. You can also make a homemade keto jelly recipe with cleaner ingredients.Sugar Free Grape Soda – If you miss grape soda, this is a much cleaner option.Grape Water Enhancer – Carbs in grape juice are high, so but this water enhancer delivers similar grape taste.Sugar Free Grape Candy – This one uses a keto safe sweetener option.
Conclusion: Can You Eat Grapes On Keto?
Grapes and keto just don’t mix very well… Carbs in grapes are too high to enjoy in regular servings on a ketogenic diet, but there are many substitutes that can capture their fruity flavor. Look for sugar free options with lower carbs.
