The keto diet has become increasingly popular in recent years as a low-carb, high-fat diet that can help promote weight loss. On keto, carbohydrates are restricted in order to put the body into a metabolic state called ketosis. This state encourages the body to burn fat for energy rather than carbs.
While fruits and fruit juices tend to be higher in carbs and sugar, some can still fit into a keto diet in moderation. The key is being mindful of portion sizes and choosing low-glycemic options that won’t spike your blood sugar levels.
Fruit Juices to Enjoy on Keto
Here are some of the best fruit juice options to enjoy while following a ketogenic diet:
1. Lemon Juice
Lemon juice is very low in sugar and carbs, with only about 1 gram of carbohydrates per ounce. This makes it a great way to add some flavor to your water without disrupting ketosis.
Try adding some fresh lemon juice to your morning water or using it to dress salads.
2. Lime Juice
Like lemon juice, lime juice is extremely low in carbs with only around 1 gram of carbs per ounce. It packs a tangy, refreshing flavor that can help liven up keto-friendly foods and beverages.
Use lime juice to dress fish or chicken dishes or add it to sauces and salsa recipes.
3. Cranberry Juice
Pure, unsweetened cranberry juice contains around 16 grams of carbs per cup, putting it on the higher side for keto. However, you can still incorporate it in moderation.
Dilute unsweetened cranberry juice with some sparkling water for a fizzy, lower-carb drink. You can also use a small amount to make salad dressings.
4. Coconut Water
With around 2.5 grams of carbs per cup, the naturally occurring sugars in coconut water won’t drastically impact ketosis. It provides hydration along with some key electrolytes like potassium.
Sip on some coconut water post-workout to help replenish lost fluids and nutrients.
Fruit Juices to Avoid on Keto
While the fruit juices listed above can be incorporated into a keto diet in moderation, there are many others that are too high in sugar and carbs to fit into the plan:
1. Orange Juice
Orange juice is one of the most carb-heavy fruit juice options, with around 21 grams of carbs in one cup. It’s also very high on the glycemic index.
Save your orange juice cravings for post-keto instead.
2. Apple Juice
Like orange juice, apple juice is very high in natural sugar with around 36 grams of carbs per cup.
Apple juice is best avoided on keto in favor of lower-carb alternatives like lemon water.
3. Grapefruit Juice
While grapefruit can be incorporated into a keto diet in moderation, grapefruit juice is too high in carbs to work for most keto plans. There are around 33 grams of carbs in one cup.
Opt for eating fresh grapefruit segments over juicing grapefruits when on keto.
4. Pineapple Juice
Pineapple juice contains around 41 grams of carbs per cup, putting it well over the carb limit for most keto diets.
Save the tropical pineapple juice for your post-keto cheat days.
Keto-Friendly Fruit Juice Recipes
You can come up with creative recipes that use small amounts of carb-heavy fruit juices to create keto-friendly combinations. Here are a few ideas:
Sparkling Limeade
Combine lime juice, natural stevia or erythritol, and sparkling water for a refreshing limeade beverage that’s under 5 grams of carbs per serving.
Keto Cranberry Smash
Muddle some fresh cranberries with mint leaves, lemon juice, and erythritol or stevia for a flavorful keto-approved drink option.
Orange Creamsicle Smoothie
Blend together a small amount of orange juice with coconut cream, ice, and stevia for a creamsicle-flavored keto smoothie.
Apple Cinnamon “Juice”
Simmer apple slices in water with cinnamon and stevia to make an apple cider-like drink that uses no added sugar.
Tips for Drinking Fruit Juice on Keto
Here are some tips to keep in mind when incorporating fruit juices into your keto diet:
- Read labels and calculate carbs – Don’t forget to account for carb counts when tracking intake.
- Control portions – Stick to 4-8 oz serving sizes for higher carb options like cranberry.
- Dilute it – Cut juices with water, club soda, or nut milk to reduce calorie and carb density.
- Avoid added sugars – Stay away from fruit juices with added sugars, syrups, or sweeteners.
- Make your own – Homemade juices let you control ingredients and carb counts.
The Bottom Line
Some fruit juices like lemon, lime, and coconut can easily fit into a keto diet. But carb-heavy options like orange, apple, and grapefruit juice should be limited or avoided. Focus on low-sugar fruits and controlling portion sizes. With some moderation and smart substitutions, you can still enjoy the flavors of fruit juice on a ketogenic eating plan.
| Fruit Juice | Carbs per Cup | Keto-friendly? |
|---|---|---|
| Lemon juice | 1 gram | Yes |
| Lime juice | 1 gram | Yes |
| Cranberry juice (unsweetened) | 16 grams | In moderation |
| Coconut water | 2.5 grams | Yes |
| Orange juice | 21 grams | No |
| Apple juice | 36 grams | No |
| Grapefruit juice | 33 grams | No |
| Pineapple juice | 41 grams | No |
As shown in the table above, lemon, lime, and coconut water are keto-friendly fruit juice options, while orange, apple, grapefruit and pineapple juice are too high in carbs for most keto diets.
