Are Peaches Keto-Friendly? Carbs in Peaches + Substitutes

If you’re following a low-carb or keto diet and wondering whether you can enjoy peaches, you’re not alone. In this post, we’ll break down the carb content of peaches, answer the question “Are peaches keto-friendly?” and offer some of the best low-carb fruit alternatives to satisfy your sweet cravings without knocking you out of ketosis.

When following a ketogenic diet, enjoying fruit can be tricky. Common fruits like bananas, grapes, and apples are high in natural sugars and must be eaten in strict moderation, if at all. So today, let’s take a closer look and answer the question: Are peaches keto-friendly?

Remember, the foundation of a successful keto diet is high fat, moderate protein, and very low carbs. That means choosing foods that are low in carbohydrates is essential—and fruit choices need to be made carefully to stay within your daily macro limits.

What Are Peaches?

Peaches are juicy, sweet summer fruits known for their soft, fuzzy skin and vibrant yellow or white flesh. Packed with vitamins, antioxidants, and natural sugars, they’re a popular choice in everything from fruit salads to jams and desserts. Whether eaten fresh, blended into smoothies, or used in baked goods, peaches offer a refreshing flavor and a boost of essential nutrients like vitamin C, vitamin A, and potassium.

But while they’re rich in nutrition, their natural sugar content raises questions about whether peaches are keto-friendly—especially for those keeping a close eye on their daily carb intake.

When Is Peach Season?

Peach season begins in May and typically lasts through late September, depending on the region and climate. The peak months for fresh, juicy peaches are July and August, when the fruit is at its sweetest and most flavorful. This is also the best time to buy peaches, as they are more affordable, ripe, and widely available at farmers’ markets and grocery stores.

Are Peaches Keto Friendly?

Peaches are not a keto-friendly fruit since a whole, fresh, medium-sized peach (147g) has around 15 grams of carbohydrates, which is a decent amount of carbohydrates. So, it could be challenging to include peaches on a strict low-carb diet like the keto diet.

However, if you’re using peaches to make keto desserts, they can be enjoyed in moderation as long as you don’t go over your carb limit for the day. So, if you’re able to fit them in your daily macros, consume them in moderation.

Peach Carbs

If you’re wondering how many carbs does a peach have, learn that a medium (5 ounce/147 gram) peach has the following nutrition value:

• Calories: 67
• Fat: 0.3g
• Sodium: 0mg
• Carbohydrates: 14.8g
• Fiber: 2.2g
• Net Carbs: 12.6g
• Sugars: 10.9g
• Protein: 1.2g
• Vitamin A: 20.8mcg

Are Canned or Frozen Peaches Keto-Friendly?

Canned peaches are typically not keto-friendly because they are often packed in syrupy liquids loaded with added sugar, significantly increasing their carbohydrate content. For example, one cup of canned peaches can contain around 14.9 grams of total carbs, making them unsuitable for a strict low-carb or keto diet.

If you’re wondering, “Are frozen peaches keto?”, the answer depends on the product. Frozen peaches can be a better option—as long as they are unsweetened. Always check the ingredient label to ensure there are no added sugars. Even then, due to their natural sugar content, frozen peaches should be eaten in moderation when following a low-carb or ketogenic diet.

Can I Have Peach Juice or Smoothies on Keto?

Peach juice—especially store-bought—is not keto-friendly because it typically contains high amounts of sugar and carbs, even if labeled “natural” or “100% juice.” Just one cup of commercial peach juice can contain over 25 grams of carbohydrates, which can easily kick you out of ketosis.

However, homemade low-carb peach smoothies can be a great keto-friendly alternative. To keep it within keto macros:

• Use a small amount of fresh or frozen unsweetened peaches (in moderation).
• Blend with unsweetened almond milk, coconut milk, or Greek yogurt.
• Add low-carb ingredients like chia seeds, protein powder, or a keto-approved sweetener if desired.

These keto peach smoothies are refreshing, creamy, and much lower in carbs than traditional fruit smoothies, making them a smart choice if you’re craving something fruity without going over your daily carb limit.

Are Dried Peaches Keto-Friendly?

Unfortunately, dried peaches are not keto-friendly. During the drying process, the natural sugars become concentrated, making dried peaches extremely high in carbs and sugar. Just a small serving can easily exceed your daily net carb limit on a ketogenic diet.

If you’re following a strict low-carb plan, it’s best to avoid dried peaches altogether.

Is Peach Jam Keto?

Traditional peach jam is also not keto-friendly, as it’s typically made with large amounts of sugar, even when labeled “natural” or “fruit-sweetened.”

However, there’s good news: you can easily make a keto peach jam at home using fresh or frozen peaches, a low-carb sweetener like allulose or erythritol, and chia seeds to thicken it naturally. This version keeps the flavor while slashing the carbs, making it perfect for spreading on keto bread, pancakes, or even adding to Greek yogurt.

Great Substitutes For Peach On A Keto Diet

Peaches are not the only option when you want to eat fruit on the ketogenic diet. So if you want to enjoy some fruits, many fruits are keto-friendly, tasty, and low-carb at the same time.

Here is a list of some of the best peach keto substitutes:

• Berries: Berries like strawberries, blueberries, raspberries, and blackberries are lower in carbs than peaches and can be enjoyed in moderation. They also provide antioxidants and vitamins.
• Avocado: While not a fruit in the traditional sense, avocados offer a creamy texture and are very low in carbs. You can create keto-friendly smoothies or desserts using avocado as a base.
• Peach Extract: Peach extract is a concentrated form of peach flavor that can be used sparingly to add peachy goodness to your keto recipes without adding significant carbs.
• Peach-Flavored Keto Snacks: Some keto-friendly snack brands offer peach-flavored products like protein bars or flavored nuts that can satisfy your peach craving without the carb overload.
• Peach Tea: Opt for unsweetened peach tea or add a drop or two of peach-flavored stevia to your tea for a delightful peachy taste without the carbs.
• Peach Flavoring for Cooking: Use sugar-free peach-flavored syrups or extracts in your cooking and baking to infuse dishes with peach flavor without adding sugar or carbs.

Remember that while these substitutes can provide a hint of peach flavor, they won’t replicate the exact taste and texture of fresh peaches. However, they can help you stay within your carb limits while enjoying some peachy goodness.

Types Of Peaches

1. Yellow Peaches – These peaches have sweet flesh with a mild acidity that balances it out.
2. White Peaches – They have a flavor that is comparable to yellow peaches, but because of their low acidity, they are thought to be significantly sweeter.
3. Donut Peaches – They are shaped like a doughnut and are flat as saucer-like. They are the ideal fruit for eating out of hand because of their flat form and delicious white flesh.

Conclusion: Are Peaches Keto-Friendly?

While peaches are naturally sweet and nutritious, they are relatively high in carbs, making them less ideal for those following a strict keto diet. A single peach can contain over 12 grams of net carbs, which can quickly add up and disrupt ketosis.

However, that doesn’t mean you have to give them up entirely. If you’re craving peaches, you can enjoy them in moderation or try one of the low-carb peach alternatives like berries or keto-friendly peach-flavored treats.

Always keep track of your carb intake and choose wisely to stay on track with your low-carb lifestyle.