Can I have apple juice on a keto diet?

November 2, 2025 •

4 min read

An 8-ounce glass of apple juice contains roughly 24-28 grams of sugar, making the simple question, 'Can I have apple juice on a keto diet?', a crucial one for anyone monitoring carbohydrate intake. This significant carb load means that even a small glass can quickly exceed your daily limit and disrupt ketosis.

Quick Summary

Apple juice is incompatible with a standard keto diet because of its high sugar and carbohydrate content. It easily surpasses the typical daily net carb allowance, kicking the body out of ketosis. Better alternatives include flavored waters, low-carb vegetable juice, or unsweetened almond milk.

Key Points

High Sugar Content: Apple juice is loaded with natural sugars, making it high in carbohydrates and unsuitable for a ketogenic diet.
No Fiber: The juicing process removes dietary fiber, which would normally slow sugar absorption, leading to a rapid blood sugar spike.
Exceeds Carb Limits: An 8-ounce glass of apple juice contains enough carbs to use up or exceed the daily carb allowance for most keto dieters.
Interferes with Ketosis: The resulting blood sugar spike directly inhibits ketosis, the fat-burning state central to the diet's purpose.
Keto-Friendly Alternatives Exist: Excellent low-carb options include infused water with lemon or berries, unsweetened sparkling water, or certain vegetable juices.
Whole Fruit is Different: Eating a small portion of whole fruit provides fiber that juice lacks, but high-sugar fruits like apples are still generally avoided on keto.

The Carb Breakdown: Why Apple Juice is a Keto-Breaker

On a standard ketogenic diet, your daily net carbohydrate intake is severely restricted, often to 20-50 grams per day. This forces your body to enter a metabolic state called ketosis, where it burns fat for energy instead of glucose. Unfortunately, fruit juice, including apple juice, is a concentrated source of sugar and carbs, making it one of the first items to be eliminated from a keto meal plan.

A single 8-ounce serving of unsweetened apple juice contains approximately 28 grams of net carbohydrates, with most of that coming from sugar. This amount alone can consume or even exceed the entire daily carb budget for many keto dieters. When you drink juice, these concentrated sugars are absorbed quickly into your bloodstream, causing a rapid spike in blood sugar and insulin levels. This process is exactly what a ketogenic diet is designed to avoid, as it directly interferes with your body's ability to produce ketones and use fat as its primary fuel source.

Whole Fruit vs. Fruit Juice: The Critical Difference

Many people mistakenly believe that since apples are a fruit, apple juice must be healthy and therefore acceptable on keto. However, the form in which you consume the fruit is critical. Whole apples contain dietary fiber, which slows down the absorption of sugar and helps prevent dramatic blood sugar spikes. When apples are juiced, the fiber is removed, leaving behind a highly concentrated, sugary liquid. This is why eating a few small, low-carb berries is permissible for some keto dieters, but drinking fruit juice is almost universally off-limits. For example, 100g of raspberries contain only about 5.5 grams of net carbs, while the equivalent amount of apple juice has significantly more.

Low-Carb Alternatives to Apple Juice

For those who miss a refreshing, fruity drink, several keto-friendly alternatives can satisfy cravings without derailing your diet. These options provide flavor and hydration while keeping your carbohydrate count low.

Infused Water: Add slices of lemon, lime, or low-carb berries like strawberries and raspberries to plain or sparkling water. This provides a natural, subtle flavor without the sugar.
Keto-Friendly Vegetable Juice: Green vegetable juices made from low-carb options like celery, cucumber, kale, and spinach can be a good choice, as long as you account for the carbs and avoid high-carb additions like carrots or beets. Be sure to read the label carefully on store-bought versions to check for hidden sugars.
Unsweetened Nut Milk: For a creamier beverage, unsweetened almond milk or coconut milk are excellent, low-carb options that can be used in keto smoothies or simply enjoyed on their own.
Sugar-Free Water Enhancers: Several brands offer liquid or powdered water enhancers that use keto-friendly sweeteners like stevia or erythritol to provide flavor without added carbs.

Comparison Table: Apple Juice vs. Keto-Friendly Alternatives


Beverage	Serving Size	Approximate Net Carbs	Keto Compatibility	Notes
Apple Juice	8 oz (240ml)	~28g	No	High sugar content causes blood sugar spikes and can exceed daily carb limits. Fiber is removed during processing.
Water Infused with Berries	8 oz (240ml)	Minimal (<1g)	Yes	Flavor comes from minimal fruit content; contains no added sugar.
Unsweetened Almond Milk	1 cup (240ml)	~0g	Yes	Low-calorie, low-carb milk alternative. Check labels for unsweetened versions.
Low-Carb Veggie Juice	8 oz (240ml)	Varies	Yes, in moderation	Use low-carb greens and limit starchy vegetables. Always check the label if store-bought.
Sparkling Water (Unsweetened)	8 oz (240ml)	0g	Yes	A refreshing, bubbly option with no carbs.

The Health Implications of High Sugar Intake on Keto

Beyond simply knocking you out of ketosis, consuming high-sugar beverages like apple juice can negatively impact your health goals while on keto. The high fructose content can strain the liver and, over time, lead to fat storage and related health issues. A ketogenic diet, by contrast, aims to lower blood sugar and improve metabolic health. Sticking to low-carb fluids is crucial for achieving and maintaining these benefits.

How to Transition Away from Sugary Drinks

Breaking the habit of drinking sweet beverages can be challenging. Here are some strategies to make the transition easier:

Dilute Gradually: If you're used to very sweet drinks, start by diluting fruit juice with increasing amounts of water over time. Eventually, you can transition to naturally flavored, sugar-free options.
Use Natural, Low-Carb Flavorings: Experiment with adding fresh mint, cucumber, or a squeeze of lemon or lime to your water. These can provide a refreshing taste without the carb load.
Try Hot Beverages: Unsweetened teas (black, green, or herbal) are zero-carb options that can be flavored with a few drops of keto-friendly sweetener like stevia.
Embrace Sparkling Water: For those who miss the fizz of soda, unsweetened sparkling water with a squeeze of citrus is a great substitute. Many brands offer naturally flavored options with zero carbs.

Conclusion: Apple Juice is Off the Menu

In summary, while apple juice is a popular beverage, its high sugar and carbohydrate content make it unsuitable for a ketogenic diet. The goal of a keto diet is to keep carbohydrate intake very low, and a single glass of apple juice can easily exceed your daily limit, preventing your body from entering or remaining in ketosis. Fortunately, there are many delicious and hydrating keto-friendly alternatives available, from infused waters and low-carb vegetable juices to unsweetened nut milks and sparkling water. By choosing these low-carb options, you can stay on track with your dietary goals and enjoy a variety of refreshing drinks without the sugar spike.

For more information on keto-friendly beverages, consider exploring trusted resources like Healthline's guide to keto drinks.

Frequently Asked Questions

While whole fruits contain fiber that slows sugar absorption, apple juice has its fiber removed, concentrating the sugar. This high sugar content makes it incompatible with the strict low-carb limits of a keto diet, whereas small portions of very low-carb fruits like berries might be acceptable in moderation.

An 8-ounce glass of unsweetened apple juice contains roughly 24 to 28 grams of net carbohydrates, depending on the source. This amount is typically too high for a standard keto diet where daily carb intake is limited to 20-50 grams.

Drinking apple juice will likely cause a rapid spike in your blood sugar and insulin levels, effectively knocking your body out of ketosis. This will prevent your body from burning fat for fuel and interrupt your progress.

You should generally avoid fruit juices. However, very small amounts of lemon or lime juice can be used to flavor water. Juices made from low-carb vegetables like spinach, kale, and celery may be acceptable in small quantities, but you must check the net carb count carefully.

Excellent replacements include plain water infused with lemon or berries, unsweetened sparkling water, herbal tea, or unsweetened nut milks like almond or coconut milk.

Net carbs are calculated by subtracting the fiber and sugar alcohols from the total carbohydrates. Since most fruit juices have had their fiber removed, their net carb count is nearly identical to their total carb count.

Even 'no sugar added' apple juice still contains the concentrated natural sugars from the apples, which are high in carbs. While some diet versions may exist, it's best to check the nutritional label carefully, as most are still too high in carbs for a keto diet.