Keto Food List
Oranges
Fruits & Berries
Keto If Limited
Per 100g
Net carbs
10.6g
Total carbs
11.8g
Fats
0.15g
Protein
0.91g
Calories
52
Glycemic Index
8.57
Fiber
52g
Sugars
2g

Are Oranges Keto-Friendly?

Unfortunately, oranges are not keto. 

They are too high in carbs to qualify as keto-friendly fruit.

Cut Down

  • Oranges are relatively high in net carbs (10.6g per 100g serving), which is not suitable for ketosis.
  • Your daily carb consumption should range between 20g and 30g for you to maintain ketosis.
  • It would be best to cut down your orange consumption and look for other fruits such as strawberries, raspberries, and tomatoes that are low in net carbs and fit your carb requirements.

Low in Fats

  • A keto diet needs to be low in carbs and high in fats. On the other hand, oranges are low in fats and high in carbs, which is the opposite of a keto diet.
  • Ideally, 70% of macronutrients in keto should come from fats, 20–25% from proteins, and the remaining 5–10% from carbs.
  • You can try other high-fat and low-carb alternatives such as avocado and salmon.

Natural and Minimally Processed

  • Oranges have many essential vitamins, minerals, and antioxidants. They may be associated with reduced cholesterol levels, improved eyesight, and improved kidney function, and they are also known to prevent stomach ulcers.
  • Oranges are also an excellent remedy for the common cold due to their high vitamin C content. They are also minimally processed and do not contain harmful ingredients such as sweeteners and additives.
  • However, despite these numerous health benefits, oranges are not suitable for you on keto due to their high net carbs.
  • As you can see, oranges are too high in carbs for you to enjoy on a keto diet. It is essential to track the macros and ingredients in your foods to ensure you stay within your carb limits and enjoy the best results on keto.
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