Can you eat fruit on a keto diet. Which fruits are lowest in carbs. How do certain fruits affect ketosis. What are the best fruits to consume while following a ketogenic meal plan.

Understanding the Ketogenic Diet and Its Approach to Carbohydrates

The ketogenic diet, commonly known as keto, has gained significant popularity in recent years due to its potential for weight loss and other health benefits. At its core, the keto diet is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce a metabolic state called ketosis.

In ketosis, the body shifts from using glucose as its primary energy source to burning fat for fuel. This metabolic switch occurs when carbohydrate intake is drastically reduced, typically to around 50 grams or less per day. The standard ketogenic diet generally follows a macronutrient ratio of:

• 70-80% of calories from fat
• 20% from protein
• 5% from carbohydrates

Given the strict carbohydrate limitations, many people wonder if fruits can be included in a ketogenic meal plan. While fruits are generally high in carbs, some low-carb options can be enjoyed in moderation without disrupting ketosis.

The Role of Net Carbs in Keto-Friendly Fruit Selection

When evaluating fruits for a ketogenic diet, it’s crucial to consider the concept of net carbs. 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 by the body and does not impact blood sugar levels or ketosis.

For example, if a fruit contains 10 grams of total carbohydrates and 3 grams of fiber, its net carb content would be 7 grams. On a typical ketogenic diet, individuals aim to consume no more than 25 grams of net carbs per day to maintain ketosis.

How do net carbs affect fruit choices on keto?

Net carbs are the primary factor in determining which fruits are suitable for a ketogenic diet. Fruits with lower net carb content can be included in small portions without significantly impacting ketosis. However, it’s essential to be mindful of portion sizes and track total daily carb intake to ensure you stay within your target range.

Top Keto-Friendly Fruits: Low-Carb Options to Enjoy

While many fruits are too high in carbs for a strict ketogenic diet, several options can be enjoyed in moderation. Here are some of the best low-carb fruits for keto dieters:

1. 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 (DV) for fiber
• 354 mg of potassium (7.5% DV)

Avocados are incredibly versatile and can be used as a spread, dip, or salad topper. Their creamy texture and mild flavor make them an excellent addition to various keto recipes.

2. Blackberries: A Low-Carb Berry Option

Blackberries are an excellent choice for keto dieters craving a sweet, fruity snack. A half-cup serving of blackberries provides:

• 3 grams of net carbs
• 4 grams of fiber (13% DV)
• 3.5 grams of sugar
• 117 mg of potassium
• 15 mg of vitamin C
• 14 mg of vitamin K
• Only 31 calories

These nutrient-dense berries can be enjoyed on their own or incorporated into keto-friendly desserts and smoothies.

3. Tomatoes: A Versatile Low-Carb Fruit

Although often considered a vegetable, tomatoes are technically a fruit. They are an excellent low-carb option for keto dieters. A cup of cherry tomatoes contains:

• Fewer than 30 calories
• Around 4 grams of net carbs
• High water content

Tomatoes can be used in various keto-friendly recipes, from salads to sauces, adding flavor and nutrients without significantly impacting carb intake.

Incorporating Berries into a Ketogenic Diet

Berries are often considered the most keto-friendly fruit group due to their lower sugar content and high fiber. While blackberries are an excellent choice, other berries can also be included in a ketogenic meal plan in moderation.

Raspberries: A Fiber-Rich Keto Option

Raspberries are another berry variety that can fit into a ketogenic diet. A half-cup serving of raspberries contains:

• 3.3 grams of net carbs
• 4 grams of fiber
• 32 calories

The high fiber content in raspberries helps to keep net carbs low while providing essential nutrients and antioxidants.

Strawberries: Enjoying in Moderation

Strawberries are slightly higher in carbs than blackberries and raspberries but can still be included in a keto diet when consumed in small amounts. A half-cup serving of sliced strawberries contains:

• 4.7 grams of net carbs
• 1.5 grams of fiber
• 27 calories

Strawberries can be a refreshing addition to keto desserts or enjoyed as a light snack when carefully portioned.

Citrus Fruits on Keto: Lemons and Limes

While many citrus fruits are too high in carbs for a ketogenic diet, lemons and limes can be used to add flavor to dishes and beverages without significantly impacting carb intake.

Lemons: A Zesty, Low-Carb Addition

Lemons are incredibly low in carbs and can be used generously in keto cooking. The juice of one medium lemon contains:

• 3.8 grams of net carbs
• 0.1 grams of fiber
• 11 calories

Lemon juice and zest can add brightness to salad dressings, marinades, and beverages without adding many carbs to your daily total.

Limes: Another Citrus Option for Keto

Similar to lemons, limes are a low-carb citrus fruit that can be used to enhance the flavor of keto dishes. The juice of one medium lime provides:

• 2.6 grams of net carbs
• 0.1 grams of fiber
• 8 calories

Lime juice can be used in marinades, dressings, and as a garnish for various keto-friendly meals and beverages.

Fruits to Avoid or Limit on a Ketogenic Diet

While some fruits can be included in a ketogenic diet, many are too high in carbs to fit comfortably within the daily carb limit. Some fruits that should be avoided or severely limited on a keto diet include:

• Bananas
• Apples
• Grapes
• Mangoes
• Pineapples
• Oranges

These fruits contain significantly higher amounts of sugar and net carbs, which can quickly use up your daily carb allowance and potentially kick you out of ketosis.

Why are these fruits not suitable for keto?

The fruits listed above are high in natural sugars and contain a higher percentage of carbohydrates relative to their fiber content. For example, a medium banana contains about 27 grams of net carbs, which is more than the entire daily carb allowance for many keto dieters. Consuming these fruits in significant quantities can cause blood sugar spikes and make it difficult to maintain ketosis.

Balancing Fruit Consumption with Ketogenic Goals

While it’s possible to include some fruits in a ketogenic diet, it’s crucial to balance fruit consumption with your overall macronutrient goals. Here are some tips for incorporating fruits into your keto meal plan:

1. Prioritize low-carb fruits like berries, avocados, and tomatoes.
2. Measure portions carefully to ensure you’re not exceeding your daily carb limit.
3. Use fruits as garnishes or flavor enhancers rather than main components of meals.
4. Consider using sugar-free fruit extracts or essences for flavoring without adding carbs.
5. Track your daily carb intake to maintain awareness of how fruit consumption fits into your overall carb allowance.

Can fruit be part of a successful ketogenic diet?

Yes, fruit can be part of a successful ketogenic diet when chosen wisely and consumed in moderation. By focusing on low-carb fruits and carefully controlling portion sizes, you can enjoy the nutritional benefits and flavors of fruits while maintaining ketosis. However, it’s essential to remember that fruits should be considered a small part of your overall keto meal plan, with the majority of your diet consisting of healthy fats, moderate protein, and low-carb vegetables.

Nutritional Benefits of Keto-Friendly Fruits

While the primary focus of a ketogenic diet is macronutrient balance, it’s important not to overlook the micronutrients and other health benefits provided by low-carb fruits. Here are some key nutritional advantages of incorporating keto-friendly fruits into your diet:

Antioxidants and Phytonutrients

Many low-carb fruits, particularly berries, are rich in antioxidants and phytonutrients. These compounds help protect cells from oxidative stress and may reduce the risk of chronic diseases. For example, blackberries and raspberries contain anthocyanins, which have been linked to improved heart health and cognitive function.

Fiber Content

Keto-friendly fruits like berries and avocados are excellent sources of dietary fiber. Fiber is crucial for digestive health, helps maintain feelings of fullness, and can aid in weight management. Additionally, the fiber content in these fruits helps to lower their net carb impact, making them more suitable for a ketogenic diet.

Essential Vitamins and Minerals

Low-carb fruits provide various essential vitamins and minerals that support overall health. For instance:

• Avocados are rich in potassium, vitamin K, and vitamin C
• Tomatoes are an excellent source of lycopene, vitamin C, and potassium
• Berries provide vitamin C, manganese, and folate

Including these nutrient-dense fruits in your keto diet can help ensure you’re meeting your micronutrient needs while maintaining ketosis.

Creative Ways to Enjoy Fruits on a Ketogenic Diet

Incorporating low-carb fruits into your ketogenic meal plan doesn’t have to be boring. Here are some creative ways to enjoy keto-friendly fruits:

1. Keto-Friendly Smoothies

Create low-carb smoothies using a combination of berries, unsweetened almond milk, and keto-approved sweeteners. Add a scoop of low-carb protein powder or a handful of spinach for extra nutrition.

2. Avocado-Based Desserts

Use avocados as a base for creamy, keto-friendly desserts. Blend ripe avocados with cocoa powder, stevia, and a splash of heavy cream for a rich chocolate mousse.

3. Berry Compotes

Simmer a small portion of mixed berries with a keto-friendly sweetener to create a low-carb compote. Use this as a topping for keto pancakes or mix into plain Greek yogurt.

4. Tomato-Based Sauces

Create flavorful, low-carb pasta sauces using fresh tomatoes, herbs, and olive oil. Serve over zucchini noodles or spaghetti squash for a keto-friendly pasta alternative.

5. Citrus-Infused Water

Add slices of lemon or lime to your water for a refreshing, flavored beverage without adding carbs. This can help increase your water intake and provide a burst of flavor.

By incorporating these creative ideas, you can enjoy the flavors and nutritional benefits of fruits while adhering to your ketogenic diet goals. Remember to always account for the carbs in your fruit servings and adjust your other food choices accordingly to maintain ketosis.

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.

365

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.

367

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

What fruits and berries can be on a keto diet – a complete list

Studying and trying different types of diets, you can get used to the fact that fruits are almost the basis of dietary nutrition! But when faced with the keto diet, the inadmissibility of fruits becomes an unpleasant discovery. What, really, is it completely impossible to have fruits on a keto diet? This issue needs to be dealt with! And, most importantly, what can be understood at the very first stages of studying this topic is that fruits are still possible, but not all, not always, and, most importantly, the issue of including fruits in the keto diet must be approached very carefully!

Why fruits are not allowed on keto

To understand the uselessness, and maybe even the harmfulness of fruits on a keto diet, you need to remember the basic principle of ketogenic nutrition.

Expert opinion

Elena Shandrina, nutritionist

Ask an expert

Maximum fat, minimum protein and zero or close to zero carbohydrates!

And now let’s look at the composition of one of the most popular fruits – an apple.

Nutrition value:

• calories – 47 kcal;
• proteins – 0.4 g;

• fats – 0. 4 g;
• carbohydrates – 9.8 g

As for the composition. An apple contains glucose (dextrose), fructose and sucrose. Easily digestible carbohydrates are composed of these elements.

Glucose

Fructose

Sucrose

Wishing to form a ketosis metabolism in the body, it is at least not reasonable to include foods with such a composition in the diet. Ketone bodies will not be produced if the liver is saturated with glycogen in time.

Synthesis of ketone bodies in the body occurs in three ways. The reason for the formation of ketosis may be starvation, adherence to special (low-carbohydrate) dietary principles, or pathology of carbohydrate metabolism against the background of a decrease in the production / non-acceptance of insulin by the body.

Fasting may be the cause of ketosis formation

In addition to the fact that a sufficient or even large amount of fruits in the diet is associated with an obstacle to the formation of the desired form of metabolism during keto nutrition, it is worth paying attention to the fact that fruits contain a considerable amount of fructose. Is it possible to have fructose on a keto diet?

This is important! Experts believe that fructose suppresses the production of peptin (the satiety hormone). And this means that foods high in fructose inhibit the onset of the effect of weight loss in those who strive for this, but continue to eat fruit.

You can immediately answer the question, is fructose possible on a keto diet, in the negative. No, fructose is not a harmless sweetener at all. This product is completely absorbed by the body, although not immediately. The glycemic index of fructose is low (35). However, fructose increases blood sugar, provokes increased production of insulin, and forms the basis for gaining excess weight.

In this regard, elements such as sucrose and glucose are not far behind.

Obesity

Diabetes mellitus

Caries

According to experts, glucose or dextrose, like sucrose, fructose, and other types of sugar, increase the risk of developing obesity, type 2 diabetes, caries and other problems.

Based on all this, it is easy to draw a conclusion. Fruits can be not only useful, but also harmful. And most fruits fall into the keto-unfriendly category.

What about vitamins

The body needs vitamins! Vitamins are extremely important for health. But, who said that vitamins can only be obtained from fruits? For example, some vegetables contain more (or the same amount) of vitamin C than “promoted” oranges and lemons.

Compare! Vitamin C in an orange – 60 mg, in cabbage – 60 mg, broccoli – 89 mg, bell pepper – 250 mg.

Well, not just vitamin C, as they say! Many vitamins can be obtained from vegetables and berries. There are not enough of them, but quite enough. So the question of the permissibility of fruits on keto is more related to taste preferences and the desire to refresh yourself with a sweet gift from nature.

What fruits can you eat

So, whether or not to eat fruits on a keto diet, in fact, everyone decides for himself. For someone, a diet in which fruits are completely excluded is simply impossible due to personal views and preferences. In this case, you will have to proceed from the fact that fruits on a keto diet are akin to candy on other diet foods. They are, as it were, possible, but very carefully and not often, and very few.

It is advisable to choose fruits with a low carbohydrate content.

The following variants are classified as low-carb fruits:

orange – 9 g

kiwi – 8.1 g

pear – 9 g

kumquat – 9.4 g

apple – 9.8 g

drain – 10 .5 g

cherry – 10.6 g

cherry – 10.5 g

feijoa – 10.6 g

watermelon – 7 g

lemon – 3 g

bark m – 4 g

melon – 7 g

guava – 8.9 g

cherry plum – 7.9 g

apricot – 9.5 g

Peach – 8 g

Grapefruit – 8.08 g

This list shows the amount of carbohydrates per 100 grams of product. Based on this, you can calculate the allowable amount of fruit. For example, the weight of one medium apple is approximately 90 grams. Using a simple proportion (9.8 x 90) / 100 \u003d 8.8 g, you can calculate that there are about 8 grams of carbohydrates in one average apple. And, if you separate only half of an apple, then you can use only 3.5 – 4 grams of carbohydrates.

The same calculation should be applied to other fruits. But, for example, counting how many carbohydrates are contained in a watermelon or melon, it is worth considering the weight of the peel. Therefore, it is best to first separate the pulp, weigh the direct weight of the edible part and make a count.

It is important to remember that if you give yourself a break in terms of eating fruits, then you need to choose only low-carb fruits, take a small amount of fruit for meals and only in its pure form. Juices – no! Fruit – yes, sometimes. Fruit jams – no! Small slices of fruit – yes, but as a forbidden sweet, not always.

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Which fruits are not suitable at all

There is a list of fruits that are not recommended for almost any diet, not just for keto. These are, as a rule, those fruits that are high in carbohydrates and low in fiber. This also includes fruits that are high in starch.

A clear or basic “No” to these fruits on the keto diet:

banana – 26 g

grapes – 18 g

mango – 17 g

persimmon – 15.6 g

mulberry – 12 g

tangerine – 11.4 g

lychee – 15.3 g

pomegranate – 14.5 g

durian – 23.3 g

fig – 12 g

Again, everyone makes the final decision for himself or taking into account recommendations from a specialist in a particular situation. But, if you want to follow a keto diet, it is important to remember that some fruits have no place in a keto diet, since their composition can hardly fit into the recommended BJU balance for a keto diet.

The best fruit for a keto diet

The debate about whether an avocado is a vegetable, fruit or berry continues to this day! But, assuming that the avocado is a fruit, then we can say that this is the most keto-friendly fruit!

Composition of avocado:

• calories – 160 kcal
• proteins – 2 g

• fat – 14.7 g
• carbohydrates – 1.8 g

Expert opinion

Elena Shandrina, nutritionist

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However, the taste of avocado pulp hardly resembles a fruit. The consistency of a ripe avocado is oily, the taste is enveloping, closer to a vegetable shade. It’s hard to fall in love with an avocado if you don’t know how and with what to serve it. But, there are many keto recipes based on the tender pulp of this fruit.

Experts say that avocados are very useful for human health, as they contain monounsaturated fatty acids, antioxidants, sterols and, of course, vitamins and minerals necessary to keep the body in shape and prevent the development of pathological processes.

Whatever the avocado is, a fruit or a berry, and it is definitely not a vegetable, this gift of nature is suitable for a keto diet. Therefore, avocados can be safely included in your keto diet, in the absence of individual intolerance to the product.

What kind of berries you can

What, what, and berries are a good option for a keto diet! No, they should not make up the bulk of the diet, but berries may well be included. Berries, as a rule, contain a small amount of carbohydrates in the composition.

raspberries – 5 g

blackberries – 5 g

strawberries – 6 g

cranberries – 3.7 g

physalis – 3.9 g

blueberries – 6 g;

strawberries – 7.5 g;

blueberries – 7.6 g;

cranberries – 8.1 g;

gooseberries – 9.1 g;

cloudberry – 7 g

sea buckthorn – 5.7 g

black currant – 14.8 g.

red currant – 13.8 g;

Carbs per 100 grams of product.

Berries can be included in a keto diet as a snack. They can and should decorate desserts. Based on berries, they make some sauces and gravies that are not prohibited for keto. You should always remember that berries on a keto diet are not the main food. This is an addition that is not prohibited, but acceptable for the keto diet!

How many strawberries you can eat

How many berries you can eat while on a ketogenic diet is easier to consider using strawberries as an example.

This is interesting! In order for strawberries to benefit, and not harm the body, you need to choose it correctly.

Botanically, strawberries are considered berries. The pulp of ripe strawberries contains about 6 grams of carbohydrates per 100 grams. The exact amount of carbohydrates depends on the degree of maturity, on the variety, and, a little, on the climatic and weather conditions of the area where the berry is grown. But, on average, the amount of carbohydrates varies between 5-6 grams per 100 grams.

When we eat carbohydrates, the pancreas releases insulin. And the more insulin in the blood, the more signals the body gives to store fat.

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The average weight of one strawberry is approximately 10-15 grams. Given the standard proportion, it is easy to calculate that one berry contains 0.6 – 0.9 grams of carbohydrates. Those. in 10 such berries there will be only 6-9 grams of carbohydrates. And, if you eat not 10, but 5 berries, which is quite enough for a one-time snack and to decorate a portion, then you can get only 3-4. 5 grams of carbohydrates. Which will fit perfectly into the BJU balance measured for the keto diet, where the recommended rate of carbohydrates eaten per day should not be more than 50, but better than 20 grams.

By the way! In some regions, strawberries are called “Victoria”. Most likely the reason for this name is the Victoria strawberry variety, which became the progenitor of many varieties of berries. In particular, strawberries are called Victoria in the Penza region and the Volga region.

Some people do not see the difference between strawberries and strawberries, they confuse these berries. In fact, these are two different varieties of berries. But, nevertheless, strawberries are also not prohibited for use on a keto diet, as they also contain a small amount of carbohydrates in the composition – 6-7 grams per 100 grams. At the same time, strawberries have small berries, and, on the contrary, very large ones – up to 100 grams in weight. This should be taken into account when measuring the amount of strawberries for a keto snack or other meal.

A clear difference between strawberries and strawberries.

Which berries are not allowed

In terms of nutritional value, almost all berries are suitable for use in a keto diet. An exception is goji berries, which contain 43.2 grams of carbohydrates per 100 grams. But, there is a list of berries that are completely prohibited for eating.

Attention! Not allowed: wolfberry, belladonna berries, chilibuha, manchineel, ackee.

But, it would hardly occur to anyone to include such berries in the menu. However, care must be taken when choosing berries and fruits. It is important to remember that only fruits that have been grown in an ecologically clean area in compliance with agricultural conditions and safety standards can be included in keto and any other diet. Because berries stuffed with chemicals, even if they are at least three times low-carb, will definitely not bring benefits.

What about fruit and berry juices?

If some fruits are allowed on a keto diet, then fruit and even berry juices are not allowed! The reason is as follows. Carbohydrates from juice are absorbed quickly, almost immediately. It will take approximately 10-15 minutes for blood sugar to rise after drinking fruit juice. And, here, absolutely, there is no difference between purchased canned juices or freshly squeezed homemade natural ones.

100 grams of fruit juice contains 10-12 grams of carbohydrates. The glycemic index of juice is 70 and above. The indicator depends on the original product, the presence of pulp and the content of additives.

Carbohydrates from juices are digested quickly. From fruits and berries, the absorption of carbohydrates is slower due to dietary fiber.

Important! Nutritionists warn that some juices can be dangerous, and almost all juices are not.

And since the keto diet is directly related to the need to reduce carbohydrate intake to the maximum, fruit juice has no place in the diet during this dietary practice.

Dried fruits on a keto diet

Dried fruits are always on the list of diet foods! Few people will deny that for dietary nutrition it is often recommended to replace sweets and other unhealthy sweets, namely, with dried fruits. However, when it comes to the ketogenic diet, you should always pay attention to the nutritional value. And, what can be said in this regard about dried fruits?

For example, prunes have the following KBJU indicators:

• calories – 256 Kcal
• proteins – 2.3 g

• fats – 0.7 g
• carbohydrates – 57.5 g

Dried apricots contain 52 grams of carbohydrates per 100 grams, while dried figs contain 63.7 grams of carbohydrates per 100 grams. Therefore, the dietary properties of dried fruits are ambiguous. And on a keto diet, unfortunately, you can’t indulge in dried fruits.

When on a ketogenic diet, you should always pay attention to the nutritional value!

Summing up, we can say that the keto diet involves a complete or partial rejection of high-carbohydrate foods. Fruits, for the most part, fall into the category of keto-unfriendly foods. Therefore, part of the fruit will have to be abandoned completely.

The list of fruits allowed for keto can be included in the diet to a limited extent. Many low-carb vegetables and berries are ok on keto. And it is they that can be considered full-fledged sources of a complex of vitamins, minerals and bioactive substances necessary for the normal functioning of the body. Juices and dried fruits are not allowed on a keto diet! Also, always keep in mind the factor of reasonableness.

If you really want fruit, you should make a small exception, but try to adjust this moment to the general requirements of the KBJU balance. And, it is still extremely necessary to monitor the reaction of the body and control the state of ketosis. And, then, a slice of an apple, an added keto muffin will not play a negative role in the general list of a keto diet.

FAQ: questions and answers

Can I eat raisins on a keto diet? Is he small?

Raisins can be classified as dried fruits. And it is also made on the basis of grapes prohibited on keto. There are 78 grams of carbohydrates per 100 grams of raisins. It is better to replace this product with something else.

Is pineapple allowed or not on the keto diet?

Pineapple is an ambiguous fruit. It contains 10.5 carbohydrates per 100 grams. This is slightly more than in an apple, but less than, for example, in a mango. When it comes to such controversial fruits, you need to make a decision, taking into account the details. And you might be able to fit some pineapple into your keto diet.

Nothing is said in the article about cherries and sweet cherries. Eat these berries on a keto diet?

Cherries and sweet cherries are not berries. According to botanical features, these fruits are classified as drupes, fruits. They contain 10-12 grams of carbohydrates per 100 grams.