Are Peaches Keto-Friendly? Carbs in Peaches + Substitutes

by Joanna
Published: Updated: 0 comment

Do you want to know if peaches are allowed on a low-carb keto diet? You can find an answer in this post, peaches’ carbohydrate count, and some of the best keto alternatives.

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The most common fruits, such as bananas, grapes, and apples, may only be consumed in moderation while following a ketogenic diet, making fruit consumption a challenge. So today, let’s find out if peaches are keto-friendly.

You must keep in mind that fat is the key component while selecting foods for a ketogenic diet. Therefore, limiting carbs and consuming meals with high-fat content is the first rule of the ketogenic diet.

What Are Peaches?

Peaches are one of the most flavorful fruits of summer with flesh that is yellow or white and has a variety of colors and tiny hairs. They are rich in nutrients, vitamins, and antioxidants and can be eaten pure, raw, but also in the form of jam, compote, or other culinary recipes.

When Is Peaches Season?

May marks the start of the peach season, which lasts until late September. Peaches are at their best in July and August when they are also most likely to be more inexpensive.

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 Peaches Or Frozen Peach Keto Friendly?

Because they are sometimes drowned in a sweet syrup that increases the carb level, canned peaches are not suitable for keto diets.

Can I Have Peach Juice or Smoothies on Keto?

Homemade low-carb peach smoothies with unsweetened almond milk or coconut milk can be keto-friendly.

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Are Dried Peaches Keto Friendly?

Just like canned peaches, dried peaches are not keto-friendly because they are extremely high in sugar.

Is Peach Jam Keto?

Traditional peach jam is not keto-friendly because it’s loaded with sugar. However, you can make a keto peach jam using chia seeds.

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.


Carbs in peaches are high; therefore, peaches are not keto friendly. However, you can choose one of our substitutes to keep carbs low or enjoy them in moderation.

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