Can you eat fruit on a keto diet. Which fruits are lowest in carbs and best for ketosis. How to incorporate fruit into a ketogenic meal plan without exceeding carb limits. What are the nutritional benefits of keto-approved fruits.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. This metabolic state forces the body to burn fat for fuel instead of carbohydrates. While fruits are generally high in carbs, certain low-carb options can be incorporated into a keto diet in moderation.

A standard ketogenic diet typically restricts carbohydrate intake to 20-50 grams per day. This severe limitation on carbs means that fruit consumption must be carefully monitored and restricted to avoid exceeding daily carb limits and potentially disrupting ketosis.

The Role of Net Carbs in Fruit Selection

When selecting fruits for a keto diet, it’s crucial to focus on net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. This calculation is important because fiber is not digested and does not impact blood sugar levels or ketosis.

For example, if a fruit contains 10 grams of total carbohydrates and 4 grams of fiber, its net carb content would be 6 grams. By focusing on fruits with lower net carb counts, individuals following a keto diet can enjoy some fruit while staying within their daily carb limits.

Top Keto-Friendly Fruits and Their Nutritional Benefits

Several fruits can be consumed in moderation on a ketogenic diet. These options provide essential nutrients while keeping carb intake low:

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

Avocados: The Keto Superfruit

Avocados are often hailed as the perfect keto fruit due to their high fat content and low net carb count. A half-cup serving of sliced avocado contains:

• 11 grams of fat
• Less than 3 grams of net carbs
• 117 calories
• 17.5% of the daily value for fiber
• 7.5% of the daily value for potassium

The high fat content of avocados makes them an excellent choice for meeting the fat requirements of a ketogenic diet. Their creamy texture and versatility allow for use in various keto-friendly recipes, from smoothies to salads.

Berries: Low-Carb Fruit Options

Berries, particularly blackberries, raspberries, and strawberries, are among the lowest-carb fruits available. They offer a sweet taste while providing essential nutrients and antioxidants. For instance, a half-cup serving of blackberries contains:

• 3 grams of net carbs
• 4 grams of fiber
• 3.5 grams of sugar
• 31 calories
• 117 mg of potassium
• 15 mg of vitamin C
• 14 mg of vitamin K

Berries can be enjoyed as a standalone snack or incorporated into keto-friendly desserts and smoothies. Their high fiber content aids in digestion and helps promote feelings of fullness, making them an excellent choice for those managing their weight on a keto diet.

Incorporating Fruit into a Ketogenic Meal Plan

While keto-friendly fruits can be included in a ketogenic diet, it’s essential to consume them in moderation and as part of a well-planned meal strategy. Here are some tips for incorporating fruit into a keto meal plan:

1. Track your daily net carb intake to ensure you stay within your allotted limit.
2. Use fruits as garnishes or small additions to meals rather than main components.
3. Combine fruits with high-fat foods to balance macronutrient ratios.
4. Consider using fruit extracts or essences for flavoring without adding carbs.
5. Opt for whole fruits over fruit juices to benefit from the fiber content.

Creative Ways to Enjoy Keto-Friendly Fruits

To make the most of the limited fruit options on a keto diet, consider these creative serving suggestions:

• Add sliced strawberries to a spinach salad with feta cheese and olive oil dressing.
• Use mashed avocado as a base for chocolate mousse, sweetened with a keto-approved sweetener.
• Blend raspberries into a smoothie with unsweetened almond milk and chia seeds.
• Top chia seed pudding with a small portion of blackberries for added texture and flavor.
• Use lemon or lime zest to add citrus flavor to keto baked goods without increasing carb content significantly.

Potential Benefits of Including Fruit in a Ketogenic Diet

While the primary focus of a ketogenic diet is on high-fat, low-carb foods, incorporating small amounts of keto-friendly fruits can offer several benefits:

Micronutrient Density

Fruits are rich sources of vitamins, minerals, and antioxidants. Even in small quantities, they can contribute significantly to meeting daily micronutrient requirements. For example, berries are high in vitamin C, which supports immune function and skin health.

Fiber Content

Many keto-friendly fruits are high in fiber, which is crucial for maintaining digestive health and preventing constipation—a common side effect of low-carb diets. Fiber also helps promote feelings of fullness, potentially aiding in weight management efforts.

Antioxidant Properties

Fruits contain various antioxidants that help protect cells from oxidative stress. These compounds may have anti-inflammatory effects and could potentially reduce the risk of chronic diseases.

Improved Diet Adherence

Including small amounts of fruit can add variety and flavor to a ketogenic diet, potentially improving long-term adherence to the eating plan. The natural sweetness of fruits can help satisfy cravings for carbohydrates without significantly impacting ketosis.

Potential Risks and Considerations

While incorporating keto-friendly fruits can be beneficial, there are some risks and considerations to keep in mind:

Risk of Exceeding Carb Limits

Even low-carb fruits can contribute significantly to daily carb intake if not carefully monitored. Overconsumption may lead to exceeding carb limits and potentially disrupting ketosis.

Individual Tolerance Variations

Carbohydrate tolerance can vary between individuals. Some people may be able to consume more fruit while maintaining ketosis, while others may need to be more restrictive.

Impact on Blood Sugar Levels

For individuals with diabetes or insulin resistance, even small amounts of fruit may impact blood sugar levels. It’s important to monitor blood glucose responses and consult with a healthcare provider.

Potential for Nutrient Imbalances

Relying heavily on a limited selection of fruits may lead to imbalances in nutrient intake. It’s crucial to ensure a varied diet that includes a range of low-carb vegetables and other nutrient-dense foods.

Monitoring Ketosis While Consuming Fruit

To ensure that fruit consumption doesn’t negatively impact ketosis, it’s important to monitor your body’s response. There are several methods for tracking ketosis:

Urine Ketone Strips

These over-the-counter test strips can detect the presence of ketones in urine. While not as accurate as blood testing, they provide a simple, non-invasive way to check if you’re in ketosis.

Blood Ketone Meters

Blood ketone meters offer the most accurate measurement of ketone levels. They require a small blood sample, similar to glucose meters used by diabetics.

Breath Ketone Analyzers

These devices measure the level of acetone in your breath, which correlates with ketone production. They offer a non-invasive alternative to blood testing.

By regularly monitoring ketone levels, you can assess how your body responds to fruit consumption and adjust your intake accordingly to maintain ketosis.

Alternatives to Fruit on a Ketogenic Diet

For those who find it challenging to include fruit in their keto meal plan while staying within carb limits, there are several alternatives that can provide similar nutritional benefits or satisfy cravings for sweetness:

Low-Carb Vegetables

Many vegetables offer similar nutritional profiles to fruits but with fewer carbs. Options like leafy greens, bell peppers, and cucumbers can provide vitamins, minerals, and fiber with minimal impact on ketosis.

Keto-Friendly Sweeteners

Natural sweeteners like stevia, erythritol, and monk fruit can be used to add sweetness to foods and beverages without contributing to carb intake.

Flavored Teas

Herbal teas with fruit flavors can provide a taste reminiscent of fruit without the carbs. They can be enjoyed hot or cold and sweetened with keto-approved sweeteners if desired.

Fruit-Flavored Supplements

Some keto-friendly protein powders and supplements come in fruit flavors, offering a way to enjoy fruit-like tastes while supporting nutritional needs.

By exploring these alternatives, individuals following a ketogenic diet can enjoy a variety of flavors and nutritional benefits while maintaining their low-carb lifestyle.

Conclusion: Balancing Fruit Consumption on a Ketogenic Diet

Incorporating fruit into a ketogenic diet requires careful planning and moderation. While certain low-carb fruits can be enjoyed as part of a keto meal plan, it’s crucial to prioritize options with the lowest net carb content and consume them in limited quantities. Avocados, berries, and other keto-friendly fruits can provide essential nutrients, fiber, and antioxidants while adding variety to the diet.

Successful integration of fruit into a ketogenic lifestyle involves:

• Selecting fruits with the lowest net carb content
• Carefully measuring portions to avoid exceeding daily carb limits
• Monitoring ketone levels to ensure fruit consumption doesn’t disrupt ketosis
• Balancing fruit intake with other low-carb, nutrient-dense foods
• Considering individual tolerance and adjusting intake accordingly

By following these guidelines and remaining mindful of overall carbohydrate intake, individuals can enjoy the nutritional benefits and flavors of fruit while adhering to the principles of a ketogenic diet. As with any significant dietary change, it’s advisable to consult with a healthcare professional or registered dietitian to ensure that your approach to incorporating fruit aligns with your overall health goals and nutritional needs.

What Are the Best Low-Carb Fruits to Eat on a Keto Diet?

The keto diet can help increase your chances of weight loss. But if you don’t eat the right kinds of fruits, and in the right amount, you may kick yourself out of ketosis and stall your weight loss efforts.

By Valencia Higuera and Amy Gorin, MS, RDNMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: October 1, 2021

Medically Reviewed

Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation.

Shutterstock; Stocksy (2)

Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.

Think again.

With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

A Primer on the Keto Diet and Ketosis

First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.

Because some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review.

RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet

For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks. Play it safe and ask your healthcare team if keto is right for you.

What Fruits to Eat on a Low-Carb Keto Diet

If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following fruits.

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Avocados

Larisa Blinova/Shutterstock

Can’t get enough avocados? You now have a great excuse to eat more of the creamy green fruit. A ½ cup of sliced avocado has almost 11 g of fat and fewer than 3 g of net carbs, according to U.S. Department of Agriculture (USDA) data. While they can be nutritionally dense because of their fat content (that same ½-cup serving contains 117 calories), a little goes a long way as a sandwich spread, salad topper, or dip. You’ll also get plenty of fiber (17.5 percent daily value, or DV) and potassium (354 milligrams [mg], or 7.5 percent DV).

RELATED: What Is Keto Cycling, and Is It the Key to Sticking With the Keto Diet?

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Blackberries

Holly Clark/Stocksy

Whether you’re adding them to a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving barely contains any fat (less than half a gram) and is also low in net carbs, with just 3 g, according to USDA data. The same size serving offers nearly 4 g of fiber (13 percent of your DV) and 3.5 g of sugar. Blackberries also provide 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-cal fruit is also a great snack for weight loss, containing about 31 calories per ½ cup.

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Tomatoes

J.R. Photography/Stocksy

Some people group tomatoes with vegetables, but a tomato is actually a fruit. A cup of cherry tomatoes contains fewer than 30 calories and has around 4 g of net carbs, according to USDA data. Their lower calorie count is due to their high water content, but research shows that tomatoes also contain many antioxidants, including beta carotene, vitamin C, and lycopene. A June 2021 study published in the journal Molecules found that lycopene, a plant-based pigment, has anti-cancer properties and also may help prevent heart disease.

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Rhubarb

Nadezhda Nesterova/Shutterstock

This red-stalked fruit isn’t often seen outside of its growing season, from spring to mid-summer, according The Old Farmer’s Almanac, although it can be frozen or pickled. One diced cup of this tart produce delivers more than 2 g of fiber for 26 calories, according to USDA data. It’s also got some bonus protein, potassium, and vitamins C and A. The fruit’s tart flavor can be enjoyed raw, roasted, or pureed in a small, low-carb smoothie. Just remember to remove the leaves before eating, as they can be toxic in large amounts due to oxalic acid, according to MedlinePlus.

RELATED: 10 Keto Instant-Pot Recipes Too Fast Not to Make

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Star Fruit

iStock

Carambola, or star fruit, is native to Asia and more common there than in the United States, according to the USDA. It’s named for the shape it resembles when sliced and has a sweet and sour taste. And it’s worth a try if you’re on keto and want to add some variety to your diet. A cup of cubed star fruit contains about 5 g of net carbohydrates, with nearly 4 g of fiber, per the USDA. It’s also low in calories (around 40 per cup) and contains potassium and vitamin C.

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Raspberries

Stocksy

These berries contain flavonoids, powerful antioxidants that can help reduce blood pressure and promote healthier arteries, lowering your risk of heart disease, according to an article published in June 2021 in International Journal of Molecular Sciences. A cup of fresh raspberries has 64 calories but a whopping 8 g of fiber. With a little more than 5 g of sugar, the net carbs of that serving comes to under 7 g, according to USDA data. They’re great eaten as a snack or as a topping for oatmeal or yogurt.

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Cantaloupe

Elena Shashkina/Shutterstock

Like most melons, cantaloupe’s high water content makes it hydrating and keeps calories low, around 54 per cubed cup, per USDA data. Although its fiber content is nothing to boast about, with fewer than 2 g per cup, and it has close to 13 g of sugar, cantaloupe contains a reasonable amount of carbs per serving, which makes it a fit on most keto plans. Like other fresh fruits, cantaloupe is full of vitamins and nutrients such as potassium, vitamins C and A, and beta carotene. A slice can be a refreshing snack, or try adding some to your next salad.

RELATED: 10 Grab-and-Go Keto Snacks Probably Already in Your Kitchen

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Strawberries

Marija Savic/Stocksy

Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A cup of sliced strawberries contains more than 3 g of fiber and around 9 g of net carbs, according to USDA data. With 53 calories per cup, strawberries are a low-cal addition to yogurt, cereal, or smoothies. Strawberries also have antioxidant and anti-inflammatory benefits, per a study published in August 2021 in Plants. They also deliver plenty of antioxidant vitamin C.

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Watermelon

Marta Locklear/Stocksy

This juicy melon is a refreshing way to get a keto-friendly fruit fix, with just 46 calories per diced cup, per USDA data. Like other melons, it’s no fiber superstar, but the high water content keeps calories and carbs in check, with under 12 g per cup. And researchers in the USDA’s Agricultural Research Service recently identified over 1,500 beneficial phytochemicals in watermelon, including antioxidants and lycopene.

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Lemons

Cameron Whitman/Stocksy

This sunny citrus fruit and its juice are also keto-friendly, so go ahead and add a wedge or squeeze to your ice water. The juice from one lemon has 3 g of carbohydrates, per USDA data, and only around 11 calories. Yet you’ll still get a dose of immune-boosting vitamin C, an antioxidant that fights free radicals (compounds associated with aging and chronic illness) and promotes healthy digestion, according to the Cleveland Clinic.

Carbs In Cantaloupe: Is Cantaloupe Keto?

Is cantaloupe keto? How many carbs in cantaloupe? Get all the answers here, plus surprising ways to enjoy its fruity flavor on a low carb lifestyle.

By Maya Krampf

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If you’re new to keto, there’s tough news to know: Some fruit works with this way of eating… but not all fruits. So when it comes to cantaloupe, is cantaloupe keto? Let’s take a close look at carbs in cantaloupe, plus ways you can get the flavor of cantaloupe on keto.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Cantaloupe Keto Friendly?

Maybe. Similar to watermelon, carbs in cantaloupe are too high per serving size to easily enjoy every day, but it might be keto in smaller amounts.

Is cantaloupe low carb, though? Yes! It depends on your personal macros, but cantaloupe generally fits into a low carb approach to keto.

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How Many Carbs In Cantaloupe?

Does cantaloupe have carbs? Absolutely. How many carbs does cantaloupe have, then? In one whole medium cantaloupe, you can expect to find 48 grams total carbs [*].

How about net carbs in cantaloupe? With a small amount of fiber, you’ll find 43.6 grams net carbs in one whole cantaloupe.

But let’s be real, no one is eating an entire cantaloupe in one sitting! So…

How many carbs in a cup of cantaloupe?

Is cantaloupe high in carbs if you just have a 1-cup serving? Not so much. Carbs in cantaloupe (1 cup only) clock in at 13.6 grams total carbs and 12.4 grams net carbs [*].

How many carbs in a slice of cantaloupe?

Can you have cantaloupe on keto if it’s just one large slice? It’s still high, but it might work! Carbs in a cantaloupe slice add up to 8.9 grams total carbs and 8 grams net carbs [*].

The chart below summarizes cantaloupe carb count for various serving sizes.

Keto Cantaloupe Substitutes

You can fit cantaloupe into a keto diet in moderation, but if you decide that the carbs per serving are too high, try these substitutes instead:

• Small amounts of cantaloupe – Enjoy a small slice or a few chunks, and save it for special occasions.
• Lower carb keto fruits – If fruity flavor is all you crave, simply swap the fruit!
• Cantaloupe Flavor – Similar to a flavor extract and works in recipes and drinks.
• Sugar Alternatives – Keep sweetness but cut the carbs with a low carb sugar substitute.

Conclusion: Can You Eat Cantaloupe On Keto?

Carbs in cantaloupe are on the high side, but you can fit them into your keto way of eating once in a while. If you do enjoy cantaloupe, keep servings small and consider lower carb substitutes instead.

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

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Carbs In Cantaloupe: Is Cantaloupe Keto?

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Is it possible to have melon and watermelon on a keto diet?

Benefit for health

1. Rich source of vitamin C

2. Rich in Antioxidants

3. Maintain blood pressure

4. May Support Blood Sugar Levels

Carbohydrate content

How to eat melons and watermelons on keto

What are your favorite low carb fruits on keto?

Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are good for a keto diet, but what about melons and watermelons?

Health Benefits

But First, Let’s Know Their Health Benefits:

1.

Rich Source of Vitamin C almost 65% of the recommended daily value of vitamin C. Since your body cannot produce it on its own, it is very important that you get enough of this vitamin in your diet.

Vitamin C acts as an antioxidant to help neutralize free radicals and calm oxidative stress in your body. Oxidative stress is thought to be the cause of many chronic diseases, so keeping your vitamin C levels high is an important preventive measure.

Studies show that a high dietary intake of vitamin C reduces the incidence of heart disease, eye disease, cancer, and neurodegenerative disease.

It also plays an important role in skin and joint health as a nutrient essential for collagen synthesis. The latter is the main protein and supports the connective tissue of your joints by creating a strong extracellular matrix.

For these reasons, vitamin C deficiency can lead to problems such as joint pain, poor wound healing, bleeding under the skin, and thickening of the skin.

2. Rich in antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons and watermelons.

In fact, most golden foods contain two antioxidants, lutein and zeaxanthin, which are known to support eye health. In particular, cantaloupe is a good source of these two free radicals.

Lutein and zeaxanthin act as shields to protect the macula from blue light. It is thought that over time, ultraviolet radiation from blue light can lead to degenerative eye diseases such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of degeneration in your eyes.

3. Maintain blood pressure

One of the most effective ways to control blood pressure is to control sodium and potassium levels in the body. Working in tandem, these two minerals control your blood pressure and volume, but when you have too much sodium in your body, you can have high blood pressure.

Therefore, to combat sodium’s effect on blood pressure, it is essential that you have enough potassium in your diet to balance sodium’s hypertonic properties. And just melons and watermelons are an excellent source of potassium.

4. May maintain blood sugar levels

One type of melon, known as bitter melon, is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal herb to treat a number of ailments, including eczema, jaundice, gout, kidney stones, psoriasis, and arthritis.

However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar is associated with various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Studies show that bitter melon lowers blood sugar levels and has powerful antioxidant effects, with therapeutic effects in diabetes and related metabolic conditions.

Do you like melons/watermelons?

YesNo

Carbohydrate content

Now that you have a good understanding of the health benefits of melons and watermelons, let’s look at the amount of carbohydrates to determine if melons and watermelons can fit into a keto diet.

Today there are more than 20 different varieties of melons, here are the carbohydrate values ​​of the most famous varieties.

Serving size = 100 grams

Cantaloupe – 8.16 g total carbohydrates, 0.9g fiber and 7.26 g net carbohydrates

Watermelon – 7.55 g total carbohydrates, 0.4 g fiber and 7.15 g net carbohydrates

Honey melon – 9.4 g total carbohydrates, 0.8 g fiber and 8.6 g net carbs

Bitter melon – 4.32 g total carbs, 2 g fiber and 2.32 g net carbs

Cassaba (winter melon) – 6.58 g total carbs, 0.9 g fiber and 5 .68 g net carbs

Wax gourd – 3.02 total carbs, 1 g fiber and 2.02 g net carbs

How to eat melons and watermelons on keto

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

The goal of keto is to keep carbs below 50g per day. Yes, you can eat melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates. It is best to eat melons on a cyclical keto diet that combines workouts and carb days.

What are your favorite low carb fruits on keto?

If your low-carbohydrate diet includes fruits/berries, what are your favorite fruits/berries? Or what fruits do you most often use in your recipes? You have 3 options)

Tomatoes

Total score

3413

339

3752

Avocado

Total score

2894

257

3151

Raspberry

Total score

1909

180

2089

Lemon

Total score

1701

59

1760

9 0004 Strawberry

Total score

1410

39

1449

Sweet pepper

Total score

1285 Mea coconut cat

Total score

459

40

499

Blackberry

Total score

294

29

323

Lime

Total score

224

44

268

Berries and fruits on a keto diet – what can you do

What low-carb berries and fruits can be eaten on a keto diet? Most berries are low in carbs and not harmful if eaten in small amounts, while fruits can be considered “natural candy” (they are quite high in sugar). If natural sugar enters the body, this does not mean that it is useful.

For more information about low carb fruits and berries, and those that are not recommended on a keto diet, see this guide. Recommended options are located in the picture on the left.

Keto Low Carb Berries

clean and devoid of fibers. This is the amount in grams per 100 grams of product (3 ½ ounces).

Raspberries, blackberries and strawberries on keto can be eaten in small amounts. You can increase the amount if you are following a moderate low-carb diet.

Don’t overdo blueberries, they are only occasionally eaten on a keto diet.

Is fruit possible on a keto diet

Fruits contain a lot of carbohydrates (mostly sugar). That’s why they are so sweet!

For simple comparison, all numbers are grams of digestible carbohydrate per 100 g (3 ½ oz) of fruit.

For example, an apple weighing 180 g contains 21 g. Therefore, it is better not to use apples on a keto diet.

How much fruit can you eat on a low carbohydrate diet?

It is better to eat berries on a keto diet. From vegetables, you can get any nutrient that is found in fruits, with little to no sugar. Therefore, diversify your diet with vegetables on a keto diet.

Even on a more moderate low-carbohydrate diet (20-50 g per day), you will have to be careful – eat no more than one fruit per day.

On a liberal low-carbohydrate diet (50-100 grams per day), you can afford two to three fruits a day if that’s your biggest source of carbohydrates.

Most carbohydrates are found in grapes and bananas. They can be consumed on a keto diet, but with caution. Try our recipe for banana keto muffins.

Top 10 Low Carb Fruits and Berries

In the list below, low carb berries and fruits are preferred on the keto diet at the top.

1. Raspberry – half a cup (60 g) – 3 g of carbohydrates.

2. Blackberry – half cup (70 g) – 4 g.

3. Strawberries – eight medium sized berries (100 g) – 6 g

4. Plum (65 g) – 7 g g carbohydrates.

6. Kiwi – (70 g) – 8 g. cups (75 g ) – 9 g.

9. Melon (cantaloupe) – one slice (160 g) – 11 g.0074 – one medium fruit (150 grams) – 13 g.

For comparison, a large orange has 17 g of carbohydrates, a medium-sized apple has about 21 grams, and a banana has about 24 grams.

Fruit before and now?

It is believed that people have been eating fruits since time immemorial. However, from an evolutionary point of view, there are differences between the fruits we buy in the supermarket and how they used to look in nature.

Previously, fruits were only available for a limited time during the year (summer or autumn). Our ancestors, like primates in their natural habitat, could eat them when they were available. An excess of carbohydrates helped them gain weight, which allowed them to survive in cold times.