Are Oranges Keto Friendly? The Best Analysis

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Oranges are one of the most popular fruits and for good reason. There are many benefits that you can get from eating oranges, but are oranges keto friendly?

The keto diet is a low carb, high fat, and moderate protein diet. When looking for a keto friendly food, the most important factor is the number of net carbs. Many fruits are high in net carbs due to the sugar content.

In this post we’ll take a look at the nutritional content of this delicious fruit and determine if it will fit into the keto diet and what other fruits you may want to try.

What are the Benefits of Oranges?

are oranges keto friendly

We know that oranges are delicious, but do they have nutritional benefits to our diets? Often times, fruits like the orange, can be packed with vitamins and minerals that are essential to our bodies.

Here are some of the main benefits of oranges:

Excellent source of Vitamin C

As many people are aware, oranges are very rich in Vitamin C, which can help to boost your immune system. Studies have shown that Vitamin C can reduce the risk of chronic diseases like stroke, heart disease, and some types of cancer.

In addition to that, Vitamin C can reduce inflammation and even help with joint pain and swelling.

Vitamin C is also essential for the production of collagen, which is a healthy protein that can promote health bones and skin.

Rich with fiber

The keto diet tends to be lower in fiber since you eliminate many fiber contain grain based foods. Replacing fiber is essential to help promote gut health.

Fiber can help keep your bowel movements regular and prevent constipation, which can be an issue on keto. In addition, eating fiber can help to lower cholesterol levels, control blood sugar, and maintain a healthy weight.

Can help lower cholesterol

Eating oranges can have a positive impact on cholesterol levels. This is mostly contributed to the Soluble fiber found in oranges that prevents cholesterol from being absorbed by the body.

Oranges have been shown to decrease LDL, which is considered to be the “bad” cholesterol.

Promotes heart health

Oranges are rich in heart healthy nutrients such as folate, Vitamin C, and potassium. These nutrients have been linked to heart health benefits.

Are oranges keto friendly?

Let’s take a look at the nutritional values of oranges to determine if they are keto friendly or not.

Can you eat oranges on keto?

Unfortunately, oranges are not a keto friendly food and we would not recommend that you eat them on a keto diet.

Oranges are packed with sugar and consuming a single food with that much sugar can have the potential to kick you our of ketosis. Even though they have many health benefits, you should avoid oranges on the keto diet.

The good news is that there are alternatives fruits that you can explore if you want to follow the keto diet.

How many carbs are in an orange?

The average orange contains about 14.3g of net carbs per serving. Most people on the keto diet will only consume about 20g of net carbs per day.

As we mentioned above, oranges do contain fiber, but there is not enough fiber content to make this food keto due to the high amounts of sugar.

If you are wondering how many carbs you can eat on keto, most people will try to stick to a goal of 20g of net carbs or less per day on keto. A single orange would use up almost all of your daily net carb allowance.

How many carbs are in orange juice?

Oranges juice is even high in carbs since most of the sugar is extracted away from the fiber of the fruit. It’s a more concentrated form.

A standard 8 ounce glass of orange juice contains a whopping 28.4 grams of net carbohydrates per serving. That is more than most people eat on an entire day of keto.

Plus, consuming that much sugar in a single drink is sure to spike your blood sugar and kick you out of ketosis. The goal of the keto diet is to stay in ketosis.

How many carbs are in mandarin oranges?

Mandarin oranges are smaller, but they are still not keto. A medium sized mandarin orange has about 10g of net carbohydrates per serving.

This is far too many sugar-based carbohydrates than you should eat in a single serving when you follow a keto diet. This is especially true when you are a beginner to the keto diet.

Alternatives to Oranges on a Keto Diet

alternatives to oranges on keto

Since oranges are not OK on the keto diet, are there any fruits that you can eat. Fortunately, some fruits are more keto friendly. This is great because you can get the added benefits of the vitamins in the fruit, without kicking yourself out of ketosis.

Here are some popular keto friendly fruits, These fruits can be consumed on the keto diet in moderation.

  • Strawberries – 5.7 grams net carbs per 100 grams
  • Raspberries – 6.7 grams net carbs per 100 grams
  • Blackberries – 4.3 grams net carbs per 100 grams
  • Blueberries – 12 grams net carbs per 100 grams


While oranges do have many health benefits, we’ve discovered that they are just too high in net carbohydrates to be eaten on the keto diet. You should avoid eating oranges if you want to stay in ketosis.

However, we did identify some alternative fruits that you can use to replace oranges in your diet. These fruits can be eaten on keto in moderation and provide many health benefits.

The Author

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John has been learning about and experimenting with low carbohydrate diets since the around 2006. He has successfully used the keto diet to lose over significant amounts of weight in the past and currently follows a low carb diet for a variety of reasons including general health, weight management, and managing mood levels.

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