Is 100% apple juice keto-friendly?


The ketogenic diet, commonly known as keto, has become one of the most popular diets in recent years. This very low-carb, high-fat diet aims to get the body into a state of ketosis, where it burns fat for fuel instead of carbs.

One thing the keto diet strictly limits is sugar intake, as eating too many carbs or sugary foods can easily kick you out of ketosis. This leads many keto dieters to question whether fruit juices, which are naturally high in sugar, can be included.

In particular, 100% apple juice contains a significant amount of natural sugar and carbohydrates. This article examines whether drinking 100% apple juice fits into a keto lifestyle or if it’s better to avoid it.

Nutrition Facts of Apple Juice

To determine if 100% apple juice is keto-friendly, let’s start by looking at its nutrition facts:

Nutrient Per 1 cup (248g)
Calories 117
Fat 0.3 g
Carbs 28 g
Fiber 0.5 g
Sugars 25 g
Protein 0.2 g

As you can see, a 1 cup serving of 100% apple juice contains 28 grams of carbs, with 25 grams coming from natural sugar. It has minimal fat, fiber and protein.

Why Apple Juice is Restricted on Keto

There are a few reasons why apple juice is very limited on a ketogenic diet:

– **High in carbs** – The keto diet typically limits net carbs to 20-50 grams per day. One cup of apple juice already provides 28 grams of carbs, which could easily surpass your daily limit. Consuming too many carbs will prevent your body from reaching or staying in ketosis.

– **High in sugar** – A major goal of keto is to reduce sugar intake drastically. Apple juice is packed with simple sugars, mainly glucose and fructose. Too much sugar will spike blood sugar and insulin, which triggers fat storage.

– **Low in nutrients** – Fruit juice has most of the fiber removed during processing, leaving primarily sugar and carbs. So you miss out on the beneficial nutrients, like antioxidants, vitamins, minerals and fiber.

– **Lack of fullness** – Solid foods provide more satisfaction and fullness compared to juices. Juice passes quickly through your digestive system, which can leave you hungry again soon after.

Possible Benefits of Apple Juice on Keto

Although apple juice is very high in carbs and sugar, there may be some potential benefits that make it a little more keto-friendly:

– **100% juice** – Choose unsweetened 100% apple juice with no added sugars. The sugar is from natural fruit, not artificial sweeteners.

– **Nutrients** – Apple juice contains some vitamins like vitamin C, as well as antioxidants that may provide health benefits.

– **Low calorie** – With only 117 calories per cup, apple juice can help keep your calorie intake under control on keto.

– **Hydration** – The high water content in juice can help you stay hydrated. Dehydration is a common side effect of keto.

How to Include Apple Juice on Keto

While apple juice is too high in carbs and sugar to drink freely on keto, there may be ways to incorporate small amounts:

– Drink only 1/2 cup or less per day. This provides 14 grams of carbs, leaving room for other foods.

– Consume it post-workout. Your carb tolerance is higher after intense exercise.

– Mix it 50/50 with water or sparkling water. This dilutes the sugar content.

– Use it in keto-friendly recipes like salad dressings, marinades, baked goods. A small amount can enhance flavor.

– Opt for it over other sugary drinks occasionally. It may have slightly more nutrients than soda or sweet tea.

Healthier Keto-Friendly Alternatives

Rather than apple juice, there are many keto-approved beverages that can keep you hydrated without knocking you out of ketosis:

– Water – Always opt for still or sparkling water as your main drink. Add lemon, lime, cucumber or mint for flavor.

– Coffee and tea – Enjoy unsweetened coffee or tea. Add a splash of milk, nut milk or cream.

– Bone broth – Sip on bone broth or add it to soups and sauces. It provides electrolytes like sodium and potassium.

– Diet soda – While not the healthiest choice, diet sodas are very low carb options. Opt for ones sweetened with stevia or erythritol.

– Nut milk – Make homemade nut milks from almonds, coconuts or cashews. These are plant-based, low carb and dairy-free.


Based on its high sugar and carb content, 100% apple juice is not considered keto-friendly. Drinking too much could easily kick you out of ketosis. However, small amounts may be included occasionally, especially around workouts or diluted with water.

For the best results on keto, opt for low-carb, low-sugar beverages like water, unsweetened tea and coffee, bone broth and nut milks. Limit fruit juice to a few ounces per day at most or avoid it altogether. Focus on getting nutrients from solid, low-carb foods instead.

With some creativity, you can stay hydrated, satisfied and in ketosis without fruit juices like apple juice. Prioritize beverages that align with keto’s goals of reducing carbs, sugar and insulin response.



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