Can you eat tangerines on a keto diet. How many net carbs are in tangerines. Which fruits are keto-friendly. What are the best low-carb fruit alternatives for ketogenic diets.

The Carbohydrate Content of Tangerines: A Closer Look

Tangerines are a popular citrus fruit known for their sweet flavor and easy-to-peel skin. However, when following a ketogenic diet, it’s crucial to carefully monitor carbohydrate intake. Let’s examine the nutritional profile of tangerines to determine their compatibility with a keto lifestyle.

A medium-sized tangerine (about 88 grams) contains approximately:

• 11.21 grams of total carbohydrates
• 1.5 grams of fiber
• 9.71 grams of net carbs
• 8.89 grams of sugars
• 0.26 grams of fat
• 0.68 grams of protein
• 45 calories

The net carb content is calculated by subtracting the fiber from the total carbohydrates. With 9.71 grams of net carbs per medium tangerine, this fruit is generally considered too high in carbohydrates for most ketogenic diets.

Why Tangerines Are Not Ideal for Keto Diets

Understanding why tangerines are not typically recommended for keto diets involves considering several factors:

High Net Carb Content

The primary reason tangerines are not keto-friendly is their high net carb content. Most ketogenic diets aim to limit daily net carb intake to 20-30 grams to maintain ketosis. A single medium tangerine would consume nearly half of this daily allowance, making it difficult to stay within the desired range.

Low Fat Content

Ketogenic diets emphasize high fat intake, typically around 70% of total calories. Tangerines are very low in fat, providing only 0.26 grams per medium fruit. This macronutrient profile is not aligned with keto diet principles, which prioritize foods that are both low in carbs and high in healthy fats.

Potential to Disrupt Ketosis

Consuming tangerines, even in small amounts, may potentially kick some individuals out of ketosis due to their sugar content. This can disrupt the metabolic state that keto dieters work hard to achieve and maintain.

Keto-Friendly Fruit Alternatives

While tangerines may not be suitable for a ketogenic diet, there are several low-carb fruits that can be enjoyed in moderation:

• Berries (strawberries, raspberries, blackberries)
• Avocados
• Olives
• Coconut
• Lemons and limes

These fruits offer lower net carb counts and can be incorporated into a keto meal plan more easily. For example, a 100-gram serving of strawberries contains only about 6 grams of net carbs, making them a more keto-friendly option compared to tangerines.

The Role of Fruits in a Ketogenic Diet

Fruits often present a challenge for those following a ketogenic diet due to their natural sugar content. However, completely eliminating fruits from one’s diet is not necessarily required or recommended. The key lies in selecting low-carb options and consuming them in controlled portions.

Benefits of Including Some Fruit in Your Keto Diet

Despite their carbohydrate content, fruits offer numerous health benefits:

• Rich in vitamins and minerals
• High in antioxidants
• Provide dietary fiber
• Support digestive health

By carefully selecting low-carb fruits and monitoring portion sizes, it’s possible to enjoy these benefits while maintaining ketosis.

Strategies for Incorporating Fruits into a Keto Diet

If you’re following a ketogenic diet but still want to enjoy fruits, consider these strategies:

1. Choose low-carb fruits like berries, avocados, and coconut
2. Control portion sizes carefully
3. Track your daily net carb intake
4. Balance fruit consumption with other low-carb foods throughout the day
5. Consider using fruits as occasional treats rather than daily staples

By implementing these strategies, you can potentially include small amounts of fruit in your keto diet without compromising your nutritional goals.

Understanding Net Carbs and Their Impact on Ketosis

The concept of net carbs is crucial for those following a ketogenic diet. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. This calculation is important because fiber is not digested and absorbed in the same way as other carbohydrates, and therefore has a minimal impact on blood sugar levels and ketosis.

Calculating Net Carbs

To calculate net carbs, use this simple formula:

Net Carbs = Total Carbohydrates – Fiber

For tangerines, the calculation would be:

11.21g (total carbs) – 1.5g (fiber) = 9.71g net carbs

Understanding and tracking net carbs allows keto dieters to make informed choices about which foods to include in their meal plans.

The Importance of Whole Foods in a Ketogenic Diet

While the primary focus of a ketogenic diet is on macronutrient ratios, the quality of food sources should not be overlooked. Emphasizing whole, minimally processed foods can provide additional health benefits beyond just maintaining ketosis.

Benefits of Whole Foods on Keto

• Higher nutrient density
• Better satiety and appetite control
• Improved digestion and gut health
• Reduced inflammation
• Support for overall health and well-being

While tangerines may not fit into a ketogenic diet due to their carbohydrate content, they are still a whole, minimally processed food. When selecting keto-friendly alternatives, prioritize whole food options to maximize nutritional benefits.

Personalizing Your Keto Diet: Finding the Right Balance

It’s important to remember that nutritional needs can vary from person to person. While general guidelines suggest limiting carbohydrate intake to 20-30 grams per day on a ketogenic diet, some individuals may be able to maintain ketosis with slightly higher intakes.

Factors Affecting Individual Carb Tolerance

• Activity level
• Metabolic health
• Body composition
• Genetics
• Overall calorie intake

Some people may find they can include small amounts of higher-carb fruits like tangerines occasionally without disrupting their ketosis. However, this requires careful self-monitoring and understanding of one’s individual response to different foods.

Monitoring Ketosis: Tools and Techniques

To determine how different foods, including fruits like tangerines, affect your ketosis, consider using various monitoring methods:

Blood Ketone Meters

These devices measure the concentration of beta-hydroxybutyrate (BHB) in your blood, providing the most accurate indication of ketosis. While more invasive and expensive than other methods, they offer precise data for those wanting to optimize their keto diet.

Urine Ketone Strips

A more affordable option, urine strips detect the presence of ketones in urine. While less accurate than blood testing, they can be useful for beginners to gauge whether they’re entering ketosis.

Breath Ketone Meters

These devices measure acetone levels in your breath, which correlate with ketone production. They offer a non-invasive way to monitor ketosis, though they may be less precise than blood testing.

By using these tools, you can better understand how your body responds to different foods and adjust your diet accordingly.

Nutritional Alternatives to Tangerines for Keto Dieters

While tangerines may not be suitable for most ketogenic diets, there are several nutritional alternatives that can provide similar benefits without the high carb content:

Vitamin C Sources

Tangerines are known for their vitamin C content. Keto-friendly alternatives include:

• Bell peppers
• Broccoli
• Cauliflower
• Brussels sprouts
• Spinach

Antioxidant-Rich Foods

To replace the antioxidants found in tangerines, consider incorporating:

• Berries (in moderation)
• Green tea
• Dark chocolate (85% cocoa or higher)
• Nuts and seeds

Flavor Alternatives

If you enjoy the citrusy flavor of tangerines, try using small amounts of:

• Lemon or lime zest
• Orange extract (sugar-free)
• Citrus-infused olive oils

These alternatives can help satisfy cravings for tangerines while keeping your diet keto-compliant.

The Bigger Picture: Balanced Nutrition on a Ketogenic Diet

While focusing on macronutrient ratios is crucial for maintaining ketosis, it’s equally important to ensure overall nutritional balance. A well-formulated ketogenic diet should provide all essential nutrients, even without high-carb fruits like tangerines.

Key Nutrients to Prioritize

• Omega-3 fatty acids (from fatty fish, chia seeds, flaxseeds)
• Electrolytes (sodium, potassium, magnesium)
• B vitamins (from meat, eggs, leafy greens)
• Vitamin D (from fatty fish, egg yolks, sun exposure)
• Fiber (from low-carb vegetables, chia seeds, flaxseeds)

By focusing on nutrient-dense, keto-friendly foods, you can create a well-rounded diet that supports overall health while maintaining ketosis.

Conclusion: Balancing Keto Principles with Nutritional Wisdom

In conclusion, while tangerines are not typically considered keto-friendly due to their high net carb content, this doesn’t mean that all fruits are off-limits on a ketogenic diet. By understanding the principles of the diet, carefully selecting low-carb fruit options, and monitoring your individual response, it’s possible to create a balanced, nutritious ketogenic meal plan that includes some fruit.

Remember, the key to success on any diet is sustainability and overall health. While adhering to keto macronutrient ratios is important for maintaining ketosis, it’s equally crucial to ensure you’re meeting all your nutritional needs. By focusing on whole, nutrient-dense foods and being mindful of portion sizes, you can enjoy the benefits of a ketogenic diet while still incorporating a variety of foods that support your overall well-being.

Ultimately, whether tangerines or any other fruit fit into your keto diet depends on your individual goals, metabolic health, and personal preferences. Always consult with a healthcare professional or registered dietitian when making significant changes to your diet, especially if you have any underlying health conditions.

Are Tangerines Keto? | Sure Keto

Are Tangerines Keto?

Tangerines are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Tangerines should be avoided on keto because they are very high in net carbs (11.54g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other fruits that are low in net carbs.

Low in Fats

Tangerines are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Tangerines are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Tangerine

Raw

​

Quantity

11.54 g

net carbs

13.34 g

carbs

1.8 g

fiber

0.31 g

fats

0.81 g

protein

53

calories

Calculate Your Ideal Macros for Keto »

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Are Tangerines Keto Friendly? – The Keto Eater

In this article, we will answer the question, are tangerines keto friendly? A lot of people are afraid of fruit on a keto diet, however, you don’t have to be. We will take you through what fruits can be eaten on a keto diet, as well as which ones you should avoid, and which can be eaten in moderation.

Table Of Contents

1. Are Tangerines Keto Friendly?
2. Nutritional Value Of Tangerines
3. How Many Net Carbs In Tangerines [per 1 medium tangerine]
4. Fruits That You Can Eat On The Keto Diet
5. Fruits That You Cannot Eat On The Keto Diet
   • List Of Fruits To Avoid On Keto
6. Why Are Fruits Such a Contentious Issue?
7. Wrapping Up: Are tangerines keto friendly?

Disclosure: Some of the links in this article may be affiliate links, meaning that we may earn a small commission if you click through using our link and make a purchase.  Please be assured that this will not cost you any extra money. Also, please be assured that we either use the products we recommend personally, or have been recommended by trusted friends who currently use them.

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Are Tangerines Keto Friendly?

So, can I eat tangerines on a keto diet?

No, you cannot eat tangerines on a keto diet.  This is because tangerines are high in net carbs per serving. For more on how many net carbs are in  tangerines read on and we will take you through what this means below.

For more on the best fruits to eat on a keto diet, and those to avoid, check out our article which covers the best and worst fruits to eat on keto.

Nutritional Value Of Tangerines

When examining one serving of tangerines, the nutritional value is as follows: 

• Carbohydrates: 11.21 grams
• Fiber: 1.5 grams
• Fat: 0.26 grams
• Sugars: 8.89 grams
• Protein: 0.68 grams
• Calories: 45 calories

Now we know the nutritional value of tangerines, let’s have a look at how many net carbs that equates to.

How Many Net Carbs In Tangerines [per 1 medium tangerine]

Tangerines have 9.71 grams of net carbs.

Net carbs are calculated by deducting the total amount of fiber (1.5 grams) from the total number of carbs (11.211 grams), giving us the total number of net carbs of tangerines: 9.71 grams.

Fruits That You Can Eat On The Keto Diet

There are a number of fruits that you can eat on a keto diet.  Some people get confused, and think that you cannot eat any fruit on a keto diet.

This is not the case.

Some fruits are lower in sugars than others, this means that they are keto approved, in moderation. 

We’ve listed some of our favorites below for you.

• Coconut [2.85 grams / 1 medium piece]
• Lemons [3.81 grams / 1 medium piece]
• Guavas [4.88 grams / 1 medium piece]
• Cantaloupe Melon [5.03 grams / 1 wedge serving]
• Limes [5. 16 grams / 1 medium piece]
• Blackberries [6.24 grams / 1 cup serving]
• Boysenberries [6.24 grams / 1 cup serving]
• Youngberries [6.24 grams / 1 cup serving]
• Raspberries [6.69 grams / 1 cup serving]
• Cranberries [8.32 grams / 1 cup serving]
• Berries [8.49 grams / 1 cup serving]
• Strawberries [8.67 grams / 1 cup serving]
• Cherries [9.49 grams / 10 pieces]
• Oheloberries [9.58 grams / 1 cup serving]
• Red Sour Cherries [10.95 grams / I cup]
• Blueberries [17.51 grams / 1 cup serving]

Fruits can be a great source of fiber on keto. However, it’s essential that you remember to portion out fruits on keto to ensure that you do not overeat them.

The net carbs in fruits can soon add up and put you over your daily carb limit.

Fruits That You Cannot Eat On The Keto Diet

Fruits that are likely to sabotage your keto journey have been listed below. These should be avoided on a keto diet.

Not eating fruits on a keto diet can seem counter intuitive after years of being told they are great for weight loss.

Below is a list of fruits that you should avoid on the keto diet, including their net carb count. This includes some canned fruits and variations on the original.

List Of Fruits To Avoid On Keto

• Grapes [0.41 grams / 1 medium piece]
• Plums [6.64 grams / 1 medium piece]
• Peaches [7.85 grams / 1 medium piece]
• Figs [8.19 grams / 1 medium]
• Pineapples [9.41 grams / 1 medium piece]
• Tangerines [9.71 grams / 1 medium piece]
• Dried Fig [10.24 grams / 1 piece serving]
• Honeydew Melon [10.36 grams / 1 wedge serving]
• Loganberries [11.15 grams / 1 cup serving]
• Mulberries [11.32 grams / 1 cup serving]
• Canned Apricots in Water [11.63 grams / 1 cup serving]
• Peaches in Water Pack [11.71 grams / 1 cup serving]
• Nectarines [12. 05 grams / 1 medium piece]
• Oranges [12.29 grams / 1 medium piece]
• Raisin Sauce [13.31 grams / 1/4 cup]
• Litchis [14.67 grams / 10 pieces]
• Apricots [15.05 grams / 1 cup sliced]
• Canned Mandarin Oranges (Drained) [15.48 grams / 1 cup serving]
• Apples [15.76 grams / 1 medium piece]
• Grapefruit [17.88 grams / 1 medium piece]
• Red Sour Cherries in Water Pack [19.11 grams / 1 cup serving]
• Watermelon [20.49 grams / 1 wedge serving]
• Pears [20.56 grams / 1 medium piece]
• Chinese Gooseberries (Kiwi Fruit) [20.65 grams / 1 cup serving]
• Bananas [23.85 grams / 1 medium piece]
• Papayas [24.32 grams / 1 medium piece]
• Peaches in Extra Light Syrup [24.92 grams / 1 cup serving]
• Sweet Cherries in Water Pack [25.46 grams / 1 cup pitted serving]
• Canned Apricots in Juice [26.21 grams / 1 cup serving]
• Canned Apricots in Extra Light Syrup [26.88 grams / 1 cup serving]
• Rasins [27. 4 grams / 1/4 cup]
• Milk Chocolate Coated Raisins [28.84 grams / 1/4 cup]
• Figs in Water Pack [29.2 grams / 1 cup serving]
• Seeded Raisins [29.57 grams / 1/4 cup]
• Seedless Golden Raisins [31.2 grams / 1/4 cup]
• Carob Covered Raisins [31.25 grams / 1/4 cup]
• Chocolate Covered Raisins [31.37 grams / 1/4 cup]
• Mangos [31.49 grams / 1 medium piece]
• Peaches in Light Syrup Pack [33.22 grams / 1 cup serving]
• Fruit Cocktail in Light Syrup [33.73 grams / 1 cup serving]
• Yogurt Covered Raisins [33.75 grams / 1/4 cup]
• Fruit Salad in Light Syrup [35.65 grams / 1 cup serving]
• Canned Apricots in Light Syrup [37.72 grams / 1 cup serving]
• Mandarin Oranges in Light Syrup Pack [39 grams / 1 cup serving]
• Canned Mandarin Oranges [39 grams / 1 cup serving]
• Sweet Cherries in Light Syrup [39.77 grams / 1 cup pitted serving]
• Figs in Light Syrup [40.73 grams / 1 cup serving]
• Spiced Peaches in Heavy Syrup Pack [45. 49 grams / 1 cup serving]
• Red Sour Cherries in Light Syrup [46.64 grams / 1 cup serving]
• Peaches in Heavy Syrup Pack [48.84 grams / 1 cup serving]
• Sweet Cherries in Heavy Syrup [50.01 grams / 1 cup pitted serving]
• Canned Apricots in Heavy Syrup [51.29 grams / 1 cup serving]
• Frozen Sweet Cherries [52.51 grams / 1 cup pitted serving]
• Figs in Heavy Syrup [53.61 grams / 1 cup serving]
• Frozen Sweetened Apricots [55.44 grams / 1 cup serving]
• Frozen Sliced Peaches Sweetened [55.45 grams / 1 cup serving]
• Red Sour Cherries in Heavy Syrup [56.77 grams / 1 cup serving]
• Sweet Cherries in Extra Heavy Syrup [64.56 grams / 1 cup pitted serving]
• Peaches in Extra Heavy Syrup Pack [65.68 grams / 1 cup serving]
• Figs in Extra Heavy Syrup [72.71 grams / 1 cup serving]
• Red Sour Cherries in Extra Heavy Syrup [74.19 grams / 1 cup serving]
• Dried Fruit Mixture [78.04 grams / 1 cup serving]
• Stewed Apricots [81. 22 grams / 1 cup serving]
• Stewed Peaches [82.62 grams / 1 cup serving]
• Dried Cranberries [84.3 grams / 1 cup serving]
• Dried Peaches [85.03 grams / 1 cup serving]

*nutritional values take from FactSecrets.

This is by no means an exhaustive list; it is designed to give you an indication of which fruits to avoid.

Why Are Fruits Such a Contentious Issue?

After years of trying a low calorie diet, I was used to fruit being an all you can eat buffet. However, this is different for a keto diet, foods need to fit into your macros.

Fruits contain fructose, which is a sugar with a GI of 23.

The Glycemic Index (GI) is a way of rating carbohydrates. All sugars are carbohydrates.

The GI is rated from 0-100. In simple terms, it measures how quickly a food will affect your blood sugar(glucose) levels when you eat that food, or in the case of sugars, normally a food that contains the sugar.  

A GI of 23 is higher than we would normally like on a keto diet, which is why some fruits should be avoided, and others can be eaten in moderation.

If you have been living a keto diet for any time, you will likely know that one of the main aims is to regulate your blood sugar levels.

It is the spiking up of blood sugar levels that leads to that euphoric feeling, followed by a feeling of hunger, which makes you want to eat more.

That’s why not long after eating an apple you feel hungry again. You will it the apple, your blood sugar will spike, which will make you feel good, and then it will drop, which will leave you craving more food/sugar.

It is by controlling these blood sugar levels which prevents cravings for further sugary foods. 

Foods scoring zero, or as close to zero as possible, will not spike your blood sugar levels.

These foods are broken down more slowly. Foods that are closer to the higher end of the GI are broken down quickly in the body causing a rapid increase in blood glucose levels.

It is for this reason that sugars are limited on the keto diet, if not your blood sugar levels would constantly be yo-yo-ing, which is really hard to control.

This is not healthy for anybody. More importantly, it will make it very difficult for your body to remain in a state of ketosis.

If you are interested in finding out more about keto sugars, check out our ultimate guide to keto friendly sugars, which will take you through everything you need to know.

If some of these terms and abbreviations have been confusing, we have guides available for you.

If the ketogenic diet in its own right is confusing, check out our keto 101 guide, which will take you through everything you need to know to get started on your keto journey.

Wrapping Up: Are tangerines keto friendly?

In summary, no, you cannot eat tangerines on a keto diet. However, there are many amazing keto friendly fruit options out there that you can enjoy, and remain in ketosis.

What are your favorite fruits to enjoy on a keto diet? Let us know in the comments below.

What and how much fruit to eat on a keto diet?

Fruits on a keto diet is one of the most relevant and popular topics, it is very often discussed on social networks and forums.

On the one hand, fruits are associated with fructose, which has similar properties to sugar. And these are the properties that are fundamental and decisive on a keto diet.

As we know, the keto diet is based on reducing the consumption of these simple sugars and complex carbohydrates – no or minimal amount in the diet. Such a change in nutrition leads to the fact that the body uses not glucose, but ketone bodies for current energy needs. This state can be achieved when the amount of carbohydrates in the diet is limited to 50 grams per day. Therefore, fructose and sucrose should be kept to a minimum during the diet.

On the other hand, it is widely believed that on a keto diet, you can eat a little bit of both.

What is fruit

Have you thought about what fruits are? A sweet product given by nature? We all love Wikipedia gives interesting information about the definition.

Fruit – juicy edible fruit of a tree or shrub . In the Old Russian language, the word “fruit” did not exist, … any fruits were called vegetables or vegetables.

“Fruit” is not a botanical term, but a household and economic one. On the farm, edible plants and edible parts of plants are divided into fruits, vegetables, nuts , grain crops, etc. In everyday life, a berry is also a juicy fruit.

An article on the site gives a definition referring to the Great Russian Encyclopedia, and we will “recover” for a more specific definition there.

FRUITS …- edible juicy fruits of cultivated and wild plants. …F. contain easily digestible carbohydrates, vitamins, organic. acids, etc.

As you can see, not a word about sugar and sweetness. This makes the question “is it possible to have fruits on a keto diet” is not entirely correct. After all, it turns out that unsweetened fruits on a keto diet should have the same attitude as vegetables.

How, then, are fruits different from vegetables, if not in sweetness? In order not to get confused, let’s finally turn to the encyclopedia of differences. In short, fruit is fruit of a tree or shrub . Plus, they store the seeds for further reproduction, and wax is the edible part of the plant. These can be leaves, stems, roots, bulbs and even flowers (broccoli).

Of course, it turns out that the fruit is also an edible part of the plant, but the difference is that in the case of the fruit, it is separated from the plant itself over time, but the vegetable is not.

Non-obvious fruit

Avocado

The first, most common unsweetened fruit on the keto diet is the avocado. It is indeed classified as a fruit according to the definitions above, but is often associated with a vegetable in the minds of consumers.

Lovers appreciate its creamy texture, which goes well with a variety of dishes. This is because avocados are mostly fat, and by adding them to your diet, you will significantly increase the amount of fat consumed. The perfect fruit for the keto diet!

Half an avocado contains up to 15 g of fat and at the same time less than 2 g of carbohydrates. Not having a bright sweet taste, it is not at all like the fruits we are used to. But it can be a great addition to keto meals, including sweet ones. For example, as an addition to cocktails or pastas.

Olives

Yes, this is another not obvious fruit. Small and slightly salty. Ten small olives contain about 3 grams of fat and about 1.5 grams of digestible carbohydrates. There is no reason to skip them on a keto diet. You can easily add them to your keto menu.

Tomatoes

Another unexpected discovery that everyone makes sooner or later is that the tomato associated with a vegetable is actually a fruit. This takes away from many salads the right to be called vegetable. What is ketchup then? Let’s leave the analysis of the semantics of jams and sauces for another article.

This red fruit is great on a keto menu. 170 g of tomatoes contain only 4 g of net carbohydrates. Tomatoes are also a great source of potassium, an ingredient recommended to supplement a ketogenic diet.

The conclusion is that unsweetened fruits on a keto diet are recommended, and you can eat them without restrictions (of course, without going to extremes) as side dishes.

Sweet fruits on a keto diet

Now let’s move on to the question of sweet fruits on the keto diet, those that contain more sugar.

It is possible and necessary to eat fruit. But not all. Avoid high sugar fruits in your diet. These are primarily bananas and mangoes. They are the undoubted leaders in terms of sugar content.

The amount of sweet fruits consumed on a keto diet depends primarily on how strictly you adhere to the option. The main rule is not to go beyond the established daily limit.

And don’t eat all the fruits at once, to prevent a rise in blood sugar levels.

Berries are much better for a keto diet. They fit perfectly into the balance of macronutrients. The amount of sugar contained in them ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimum amount of carbohydrates are often acidic (raspberries, currants).

If sweet fruits and berries contain sugars, why eat them at all? It is worth including them in your diet because they contain polyphenols (a substance responsible, among other things, for the sour, characteristic taste), which are important in the prevention of many diseases. This is due to the strong antioxidant properties of these compounds – protection from certain oxidative processes.

Lowest carbohydrate fruits and berries:

• Raspberries: Half a cup (60 g) contains 3 g of digestible carbohydrates.
• Blackberries: Half a cup (70 grams) contains 4 grams of digestible carbohydrates.
• Strawberries: Half a cup (100 g) contains 6 g of digestible carbohydrates.
• Blueberries: Half a cup (50 g) contains 6 g of digestible carbohydrates.
• Plums: One medium (80 g) contains 6 g of digestible carbohydrates.

You can afford some sweet fruits on a keto diet. Just remember about the number of carbohydrates:

• Kiwifruit: One medium sized (70g), contains 8g of digestible carbs.
• Tangerines: One medium-sized (75 grams) has 7 grams of digestible carbs.
• Cherries: Half a cup (90 grams) contains 9 grams of digestible carbohydrates.
• Peach: One medium-sized (150 grams) contains 13 grams of digestible carbs.

Fruits and berries on a keto diet: what can you do?

By Dr. Andreas Eenfeldt, MDD, medical review by Dr. Bret Scher, MD

Most fruits and berries are high in carbohydrates. That is why they taste so sweet. You can even say that fruits and berries are a sweet gift of nature.

In general, the sweeter or larger the fruit, the more sugar it contains. If you’re following a keto diet, then unlike many berries that are low in sugar, it’s best to try to eat less fruit.

Below you will find a list
fruits with high sugar content. On the left is a list of fruits that can be
eat on a keto diet.

Berries

The numbers mean – the amount of carbohydrates / 100 grams

Each number represents the percentage of carbohydrates contained in 100 grams of each berry. So, for example, 100 grams of blueberries (about 3 handfuls) contain 12 grams of carbohydrates.

On a keto diet, you can eat some raspberries, blackberries and strawberries. You should be careful with blueberries, as the carbohydrates contained in them are very quickly absorbed by the body. Eat blueberries in small portions and not very often. Or, eliminate blueberries from your diet altogether.

Fruit

Most fruits contain quite a lot of carbohydrates, which is not at all good for those who go on a keto diet and plan to stick to it in the future. In the image below, each number represents the percentage of net carbs found in 100 grams of each fruit. One medium-sized orange contains about 9 grams of carbohydrates.

The numbers mean – carbs/100 grams

If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs), you will exceed your daily keto carb limit. According to the rules of a strict keto diet, you can not eat more than 20 grams of carbohydrates / day.

Fruit
= Sweet treat of nature

On a keto diet, small amounts of berries are allowed from time to time, which will not affect ketosis in any way. A few cherries and a small plum won’t hurt your figure. However, if you’re not sure how much fruit you can eat to stay in ketosis, measure your body’s ketones and find out how your body reacts to fruit.

But doesn’t our body need the vitamins found in fruits? Not necessary. These vitamins are also found in vegetables. Moreover, some vegetables (bell peppers, cabbage) contain more vitamin C than any citrus fruits, and the sugar and carbohydrate content of vegetables is much lower.

Top 5
fruits you can eat on a keto diet

On a keto diet, fruits are sometimes allowed in small amounts. Add a spoonful of unsweetened whipped cream to them and don’t worry that your body will come out of ketosis. It will not happen.

Here is a list of some
fruits and the amount of carbohydrates they contain:

• Raspberry : half a cup (60 grams) contains 3 grams of carbohydrates.
• Blackberry : Half a cup (70 grams) contains 4 grams of carbohydrates.
• Strawberries : eight medium fruits (100 grams) contain 6 grams of carbohydrates.
• Plum : One medium plum (65 grams) contains 7 grams of carbohydrates.
• Blueberries : Half a cup (75 grams) contains 9 grams of carbohydrates.

Fruit
snacks

In any case, fruit can serve as an excellent substitute for any chocolate bar, muffin or candy.

Even though many other fruits are high in carbohydrates, sometimes you can afford to eat a few. Just pretend it’s candy. You will immediately understand how much you can eat. Below you will find a list of some fruits and their description:

• Kiwifruit: One medium-sized fruit (70 grams) contains 8 grams of carbohydrates.
• Cherries: Half a cup (75 grams) contains 8 grams of carbohydrates.
• Tangerine: One medium-sized fruit (75 grams) contains 9 grams of carbohydrates.
• Cantaloupe: One cup (160 grams) contains 11 grams of carbohydrates.
• Peach: One medium-sized fruit (150 grams) contains 13 grams of carbohydrates.

Fruit
then and now

Many people ask, “Isn’t eating fruit natural from an evolutionary point of view?” To find the answer to this question, one must take into account the fact that the fruits grown today are very different from those that people ate in the past.