SugarHigh Team
Is Apple Keto? Apple Glycemic Index (36) and Net Carbs
| Measure | Value | Source |
|---|---|---|
| GI | 36 (low) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 12.8 g | USDA FDC 171689 |
| Fiber / 100 g | 1.3 g | USDA FDC 171689 |
| Net carbs / 100 g | 11.5 g | Calculated from USDA |
| GL / 100 g | 4 (calculated) | GI × net carbs / 100 |
Short answer: raw apple averages a GI of 36, low (Atkinson 2008, Table 1). It has 11.5 g net carbs per 100 g (USDA, raw without skin), which makes it a small-portion fruit on keto.
Low GI does not mean keto
Apples are among the lowest GI fruits in the 2008 table, but keto is about total net carbs. At 11.5 g per 100 g, a whole apple can use a big share of a 25 g day.
FAQ
Is apple low GI?
Yes, 36 (Atkinson 2008).
Is apple keto friendly?
Only in small amounts, based on net carbs.
Apple or banana, which is lower GI?
Apple (36) vs banana (51).
