Can I have apples on a low carb diet?

December 14, 2025 •

4 min read

According to the USDA, a single medium apple contains approximately 25 grams of carbohydrates, including natural sugars. This makes many people on a low-carb diet question whether this popular, nutrient-rich fruit can be part of their eating plan without derailing their progress.

Quick Summary

Apples can be incorporated into a low-carb diet, but success depends on portion control, tracking your daily carb limit, and choosing specific varieties. They are high in natural sugar and carbs, so they are not suitable for a strict ketogenic diet, though moderate low-carb plans offer more flexibility.

Key Points

Portion control is critical: A medium apple has about 25g of carbs, which requires careful planning on a low-carb diet.
Not ideal for strict keto: With carb counts this high, a single apple can easily exceed the daily allowance for a ketogenic diet.
Fiber helps slow absorption: The fiber in whole apples, especially the skin, moderates blood sugar spikes, making them different from simple sugars found in juice.
Choose wisely: Opt for smaller, tarter varieties like Granny Smith, which are slightly lower in carbs than sweeter types.
Pair with fat or protein: Eating an apple with nut butter or nuts helps balance blood sugar and promotes satiety.
Alternatives are available: Berries, avocados, and certain melons offer much lower carb options for satisfying fruit cravings.

Apples and Your Daily Carb Count

For many on a low-carb diet, the primary concern with apples is their sugar and carb content. A medium-sized apple (about 182 grams) has around 25 grams of carbohydrates and almost 19 grams of naturally occurring sugar. While this is significantly less than processed snacks, it's a substantial portion of the daily carb allowance for most low-carb plans.

However, it's not the whole story. Apples also contain a significant amount of dietary fiber, with about 4 grams in a medium apple. Fiber slows down the digestion and absorption of sugar, which helps prevent a rapid spike in blood sugar levels. The natural sugar in apples, primarily fructose, also has a less immediate impact on blood glucose compared to simple table sugar.

Ultimately, whether an apple fits your diet depends on the strictness of your low-carb regimen. A very strict ketogenic diet, limiting carbs to 20-50 grams per day, would make a single medium apple consume a major portion of your allowance, potentially kicking you out of ketosis. A more moderate low-carb approach (80-120 grams of carbs daily) offers more flexibility to enjoy a small apple as a treat.

Apple Varieties and Carb Differences

Not all apples are created equal when it comes to carbohydrate content. While the differences are not extreme, choosing a less-sweet, higher-fiber variety can make a small impact. For example, some search results suggest Granny Smith apples have slightly fewer carbs and sugars than sweeter varieties like Fuji or Honeycrisp, though they all remain relatively high in carbs for a strict keto dieter.


Apple Variety	Total Carbs (per 100g)	Sugar Content (per 100g)	Notes
Granny Smith	14.1 g	10.6 g	Tart taste, slightly lower sugar.
Red Delicious	14.8 g	12.2 g	Classic sweet flavor, moderate carbs.
Honeycrisp	14.7 g	12.4 g	Very sweet, a popular choice.
Fuji	15.6 g	13.3 g	Very sweet, one of the higher carb options.
Strawberries	8 g	4.9 g	Excellent low-carb alternative.
Raspberries	12 g	4.4 g	Another great, high-fiber, low-carb berry.

How to Enjoy Apples on a Low-Carb Diet

For those on a moderate low-carb plan, including apples is achievable with smart strategies. The key is to be mindful and plan your intake.

Pairing for Satiety

Pairing an apple with a source of healthy fat or protein can help slow the absorption of sugar and keep you feeling full longer. Consider these options:

Slices with a tablespoon of peanut or almond butter.
Diced apple mixed into full-fat Greek yogurt.
Apple chunks alongside a handful of nuts.

Choose the Right Variety

Opting for a smaller, tarter apple like a Granny Smith may help you better control your carb intake while still enjoying the crisp taste. Since they are less sweet, they can also help curb cravings for higher-sugar foods.

Don't Drink Your Apples

To maximize the health benefits and moderate blood sugar, consume the whole apple, including the skin. Processed apple products like juice and applesauce remove the fiber, leading to a much faster spike in blood sugar. An apple donut from a bakery, or an apple crisp, are also much higher in carbs due to added sugars and flours.

Low-Carb Fruit Alternatives

If you are on a very strict low-carb diet or simply prefer to save your carbs for other foods, there are many excellent low-carb fruit alternatives available.

Berries: Strawberries, raspberries, and blackberries are fantastic low-carb options, packed with antioxidants and fiber. For example, a half-cup of raspberries contains only 3 grams of net carbs.
Avocado: Although often used in savory dishes, this creamy fruit is extremely low in carbs and high in healthy fats, making it a staple on keto diets.
Tomatoes: Yes, botanically a fruit, tomatoes are low in carbs and versatile for both salads and cooked meals.
Melons: Watermelon and cantaloupe are high in water and relatively low in carbohydrates per serving. A cup of cantaloupe has around 11 grams of carbs.

Conclusion: Can I have apples on a low carb diet?

So, can you have apples on a low-carb diet? The answer is a qualified "yes," depending on your specific goals. For those following a strict ketogenic plan, apples are best avoided due to their carbohydrate load. However, on a moderate low-carb diet, a small, fiber-rich apple can be enjoyed in moderation as part of a balanced daily intake, especially when paired with fat or protein. As always, listening to your body, tracking your daily carbs, and discussing your dietary choices with a healthcare professional can help you make the best decisions for your individual health and wellness. For more on low-carb eating, consider visiting a reputable resource like the Diet Doctor website for detailed information on fruit and carb counts.

Frequently Asked Questions

No, a single medium apple contains too many carbohydrates (around 25g) to fit comfortably within the typical 20-50g daily limit of a strict ketogenic diet.

Green apples, like Granny Smith, are generally slightly lower in sugar and carbs compared to sweeter red varieties, but the difference is not significant enough to make them 'keto-friendly'.

Pairing your apple with a source of healthy fat or protein, like nut butter or nuts, helps slow the absorption of its natural sugars and minimizes blood sugar spikes.

No, it's best to eat the whole apple. Juice and applesauce lack the fiber that helps regulate blood sugar, causing a faster and more pronounced blood sugar spike.

Excellent low-carb fruit alternatives include berries (strawberries, raspberries, blackberries), avocado, tomatoes, and melons like cantaloupe and watermelon.

Yes, apples contain carbohydrates that will raise your blood sugar, but the fiber content ensures a slower, more gradual increase compared to high-sugar, low-fiber foods.

Fiber is crucial because it slows the digestion of carbohydrates, which helps manage blood sugar levels and increases feelings of fullness, assisting with appetite control.