Are Oranges Keto and Carbs in Oranges (+ Keto Substitutes)

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Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.

Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.
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Not all fruits are created equal. Some of your favorites may not be suitable for keto, but there are plenty of options. Find out how to enjoy healthy and nutritious fruits without messing up your new keto lifestyle.

Are Oranges Keto?

Sadly, oranges are not ketogenic. They have a relatively high carb count. If you are on a keto diet, you can only have 20g to 30g per day of carbs. Surpassing the limit will kick your body out of ketosis.

Is Orange Juice Keto?

You can’t eat oranges or drink orange juice on keto. One cup of orange juice has 33.4g of carbs, according to the USDA. About 23.3g are from sugar. 

How Many Net Carbs In Oranges?

There are 16.5g of carbs and 2.8g of fiber in one orange, according to the USDA. This means there are 13.7g of net carbs in a single orange. 

Oranges Nutrition (Macros)

How Many Carbs In Oranges?

One orange (140g) contains about 16.5g of carbs, as per the USDA.

Fats

There is no fat and no cholesterol in oranges. 

Protein

There is little protein in oranges. You will need to add protein-rich foods to your meals to have a healthy and balanced diet.

Calories

There are 73 calories (91% come from carbs, 7% from protein, and 2% from fat) in one medium orange (140g).

Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.

How Many Carbs in Mandarin Oranges?

One medium mandarin orange (88g) has 11.7g of carbs, according to the USDA.

How Many Carbs in Orange Juice?

One cup of orange juice has 33.4g of total carbs, as per the USDA. This exceeds the daily carb limit for a keto diet. 

Is Orange Peel Keto?

One tablespoon of orange peel (6g) has 1.5g of carbs. Orange peel can be enjoyed in salads, smoothies, or grated in various meals to add a pop of orange flavor, minus the heavy carb count. 

What Fruits Are Keto-Friendly?

While most fruits are not keto-friendly, there are still a few that you can enjoy on a keto diet.

Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.

Keto Orange Substitutes 

Here are some alternatives to oranges: 

  • Low-carb fruits: Blueberries, strawberries, and raspberries are low-carb options.
  • Orange extract: There are 0g of carbs in orange extract and all of the flavor. Stir it into the water as a keto alternative to orange juice. 
  • Orange zest: There are fewer than 1.5 grams of total carbs in a pinch of orange zest. It adds all of the flavors without the carb count. You can add it to drinks and smoothies for the orange flavor you love. 
  • Dried peel: There are 1.5g of carbs in one tablespoon of raw orange peel. It is rich in essential oils and carries the strong scent of orange. It can be added to loads of meals and drinks. 

FAQ

Can I Eat Oranges On A Low-Carb Diet?

You can eat one medium orange per day on a low-carb diet. They have about 12g to 15g of carbs. They also have fiber and other nutritional benefits. Just be mindful of your daily carb allowance and adjust the rest of your meals and snacks accordingly.  

What Fruits Are Off Limits on Keto?

Fruits that are high in sugar (both added sugar and natural sugar) are off-limits while on keto. These kinds of fruits can cause an insulin spike and prevent your metabolism from running on fat alone, which will kick your body out of ketosis.

It is safest to avoid most fruits except for berries, avocados, olives, and tomatoes. 

Will An Orange Kick Me Out of Ketosis?

A single orange will not kick you out of ketosis, but it can cause your body to produce insulin and minimize fat burning. If you’re careful of the rest of your food intake for the day, it should be fine. One orange alone is not enough to mess up your whole keto diet.

Best Keto Orange Recipes

Keto Orange Cake

Keto Orange Cake

Filled with intense orange flavor, this moist and delicious cake is topped with a tangy orange glaze. Made with coconut flour, this healthy dessert is about to become your new guilt-free favorite.

  • Net Carbs: 5.1 g
  • Total Carbs: 7 g
  • Calories: 107.4
  • Fat: 7.2 g
  • Protein: 3.6 g

Keto Orange Chicken

Keto Orange Chicken

Made with crispy bits of bacon, this sweet and sticky orange chicken dish is an authentic recipe the whole family will love. 

  • Net Carbs: 3 g
  • Total Carbs: 4 g
  • Calories: 330
  • Fat: 14 g
  • Protein: 40 g

Keto Orange Ice Cream

Keto Orange Ice Cream

Refreshing and delicious, this orange creamsicle-flavored ice cream is a summertime hit. Both kids and grownups will love this tasty treat.

  • Net Carbs: 5 g
  • Total Carbs: 5 g
  • Calories: 365
  • Fat: 36 g
  • Protein: 6 g

Keto Orange Smoothie

Keto Orange Smoothie

Perfect for breakfast on the go, this keto orange smoothie is loaded with flavor and nutrition. With vanilla, eggs, and collagen, this protein-rich smoothie is a hearty start to the day.

  • Net Carbs: 3.3 g
  • Total Carbs: 4.1 g
  • Calories: 476
  • Fat: 34.5 g
  • Protein: 36 g

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Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.

Keto Orange Chicken Recipe

By: Izzy
Oranges are naturally sweet, refreshing, and delicious. They are great snacks, but are oranges keto-friendly snacks? Read on to find out more about the carb count in oranges and what alternatives you may have.
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Servings: 4

Ingredients 

  • coconut oil, for frying
  • 2 eggs
  • 2 tablespoons heavy whipping cream
  • 1 ½ pounds chicken breast, cubed
  • 1 ½ cups pork rind crumbs
  • salt and pepper, to taste

Sauce

  • 2 teaspoons minced garlic
  • 1 teaspoon ginger paste
  • 1/2 teaspoon sesame oil
  • 3 tablespoons water
  • 2 tablespoons soy sauce
  • keto sweetener, to taste
  • zest from one orange
  • 2 tablespoons fresh orange juice
  • 1/4 cup white vinegar

Instructions 

  • Heat a large skillet with oil over medium-high heat.
  • Mix eggs and whipping cream in a small bowl.
  • Soak the chicken cubes in the egg mixture, then cover in pork rind crumbs.
  • Season chicken with salt and pepper and place in the hot oil. Sauté until cooked through and browned on all sides.
  • Remove chicken pieces from the heat and set aside.
  • Combine sauce ingredients in a separate bowl.
  • Remove the leftover oil from the skillet and lower to medium heat.
  • Pour in mixed sauce ingredients and simmer until thickened.
  • Toss the chicken pieces in the sauce until fully coated. Serve and enjoy!

Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.

Like this recipe? Rate and comment below!

About Izzy

I'm Izzy, a food lover and photographer. Here you’ll find a collection of simple recipes that are perfect for busy people. My blog aims to help you make and enjoy delicious and healthy food at home.

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