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I’ve served as a guide to thousands of people who have started a keto diet successfully, and one of the biggest challenges is changing the way of thinking about foods that are considered healthy in a standard American Diet.

I’ve literally been asked hundreds of times if Apples are keto friendly so I decided to do research the carbs and calories in half a dozen varieties of apples and share what I found out with you.

How Many Carbs Are In Apples?

When researching nutrition, I always start with the USDA because I want the best possible data to share with you. I’ve included all the apple varieties that are included in USDA School Nutritional Data Sheets.

As you’ll see, it’s certainly not an inclusive list of apple varieties, but the values are so similar for each variety that we’ll later extrapolate overall apple varieties.

Calories & Carbs In 1/2 of An Apple of Each Variety.

VarietyCaloriesTotal CarbsDietary FiberSugarNet Carbs
Red Delicious328 grams1 gram6 grams7 grams
Granny Smith327 grams2 grams5 grams 5 grams
Empire298 grams1 gram6 grams7 grams
Gala298 grams1 gram6 grams7 grams
Braeburn298 grams1 gram6 grams7 grams
Fuji248 grams1 gram6 grams7 grams
All data from the https://www.fns.usda.gov/usda-fis/usda-foods-product-info-sheets-fruits.

** Please note that the above table is for 1/2 Cup of Apple which the USDA estimates to be about 1/2 of a medium apple.

So we see that in general half of a fresh apple has about 32 calories and 7 Net Carbs.

With 7 Net Carbs, Are Apples Keto Friendly?

Keto Friendly means anything that fits into your keto macros { Click Here To Learn More About Keto Friendly In This Article. >>> }. With about 14 grams of carbs in a medium apple, one apple would fit into your carb limitations as long as you were very careful with the rest of your carbs for the day.

But even if a portion of an apple will fit into your keto macros, I really suggest that you avoid them when on a keto diet.

For many new keto dieters, even a little sugar triggers their insulin response which can lead to sugar cravings. It’s best to just avoid all sugar until you are fully fat adapted.

What Is The Lowest Carb Apple Variety?

In our table of apple nutritional data above, we see that all of the apple varieties are very similar, except for the Granny Smith.

I remember Granny Smith apples from my grandma’s back yard. These yellow skinned apples are crisp and tart, not like the sweeter red varieties of apples.

It probably shouldn’t surprise us that less sweet apples have fewer net carbs, though we might be surprised that they have the same calories as the sweeter apple varieties. However, as you know, we don’t worry a whole lot about calories on a keto diet, it’s all about the macros and specifically about limiting carbs in our diet.

The lowest carb apple variety is the Granny Smith Apple and other tart varieties.

All sweet red apples have basically the same number of carbs, so even if they are not on this list above, you can extrapolate their carb content to be similar to those on the table.

~Angela

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