Keto Fruit: The Best (and Worst) Options for a Low Carb Diet

What to Eat

Keto Fruit: The Best (and Worst) Options for a Low Carb Diet

Posted 2 years ago

Carb Manager Staff

SaVanna Shoemaker, MS, RDN, LD

Expert Approved

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If you’re following a Keto diet, you may be wondering if you’re allowed to eat fruit. After all, we’ve been told they’re packed with essential minerals and nutrients. So they must be healthy right? 

This may be true, but be warned. Most fruits are high in sugar and carbs, so they’re not recommended on Keto. They don’t call fruits the “earth’s candies” for nothing.

Fortunately, there are a select few types of fruits that are lower-carb and Keto-approved. 

In this article, we’re giving you the inside scoop on fruit and the best options to include in your Keto diet.  

Ever noticed fruits seem bigger and brighter these days? The reality is that fruits aren’t the same as they used to be. That’s because using selective breeding techniques and – in some cases – genetic modification, fruits have been made to grow bigger, taste sweeter, look nicer and last longer on a grocery store shelf. [*][*]

Over the years, the food industry has bred fruit in increasingly artificial conditions. In doing so, fruits have increased in sugar content, meaning many varieties are unsuitable for a low-carb diet.

If you’re following a Keto diet, we recommend steering clear of fruits with a high carbohydrate content. Think of any fruit you’ve had that almost tasted like candy; there’s a good chance it was high in sugar. 

Of course, your decision about what fruit to include on your Keto diet will depend on your individual macro requirements. However, as a rule, we suggest avoiding the following: 

• Lychees
• Pomegranate
• Mangos
• Cherries
• Bananas
• Kiwifruit
• Grapes
• Guavas
• Pears
• Apples
• Papaya
• Nectarines
• Tangerines
• Dates

Now that you know what fruits to avoid on Keto, let’s talk about what fruits you can enjoy on your low carb, high-fat journey.

So what fruit can you eat on Keto? Check out the list below for our top 20 Keto-friendly fruits and their net carb count per 100g. Although these fruits may be the best options for a low-carb diet, remember moderation is still key.

• Avocados – 2g
• Fresh Cranberries – 8g
• Star Fruit – 4g
• Strawberries – 5g
• Lemons – 6g
• Lime – 8g
• Tomatoes – 3g
• Blueberries – 12g
• Blackberries – 6g
• Raspberries – 5g
• Peaches -8g
• Watermelon – 7g
• Zucchini – 2g
• Coconut – 6g
• Plum – 9g
• Cucumber – 2g
• Cantaloupe – 7g
• Prickly Pears – 6g
• Mulberries – 8g
• Orange – 9g

In general, you’ll want to keep your fruit consumption relatively low on Keto. 

Even if you’re incorporating the low-carb fruits we mentioned above into your Keto diet, the carb content can still creep up on you. 

As a general rule, we recommend spending your daily 25g – 50g carb budget on low-carb vegetables instead.  

However, if you’re craving sweets, select one or two of the low-carb fruits above – with berries being our Keto fruit of choice. Just like all Keto-approved foods, staying low-carb is the name of the game. And fruits are no exception. 

Looking for healthy and tasty, Keto fruit options? We’ve got you covered! Here is a list of our favorite Keto fruit recipes: 

Keto Coconut Cacao Raspberry Popsicles

Keto Fruity Breakfast Omelette

Low Carb Fruit Roll Ups

Keto Tomato Feta Frittata

Keto Chocolate Zucchini Bread

Keto Upside Down Almond Plum Cake

Fruit is not off-limits on a Keto diet as long as you are mindful of the type and quantity you consume. If you are resorting to fruit to load up of vitamins and minerals, it is worth remembering you can obtain equal amounts, if not more nutrients with healthier low-carb alternatives like vegetables or even grass-fed beef. 

Reserve fruits for occasional treats as opposed to making them a regular part of your routine. By enjoying sparingly as a snack or low-carb dessert, fruit can still be enjoyed as part of a balanced and healthy Keto diet.

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8 Keto-Friendly Fruits That Are Low in Carbs, High in Flavor

1

Avocado

Alexander Spatari

“Half an avocado contains 8. 5 grams of carbs. This is a wonderful fruit loaded with healthy fat—especially monounsaturated fat, which can help lower LDL (bad) cholesterol and in turn boost heart health,” says Burdeos. “They’re also an excellent source of potassium, a mineral electrolyte that is lacking in the standard American diet,” she says.

Delicious, too.

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2

Strawberries

Holger Leue

Burdeos likes these berries because they contain a high amount of nutrients like vitamin C, potassium, and antioxidants—for only 12 grams of carbs per one-cup serving.

Strawberries “contain a good amount of magnesium, too, a mineral that helps regulate blood pressure and is involved in over 600 chemical reactions in the body,” says Burdeos. “Strawberries have been shown to help with blood sugar management, reduce risk for colon cancer, ease arthritis symptoms, and promote wound healing, brain and heart health.”

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3

Lemons

Yagi Studio

They’re affordable, and you can squeeze fresh lemons into salad dressings, sautéed veggies, beverages, and more. Wirtz says that lemons—which have two grams of carbs per ½ a fruit—are a wonderful source of vitamin C and soluble fiber.

“Vitamin C is important for immunity from viruses and helping to reduce heart disease,” she says. “Consider adding freshly squeezed lemon juice into your morning smoothie or with a glass of refreshing water to keep you well hydrated.”

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4

Tomatoes

Flavia Morlachetti

“A small tomato contains about four grams of carbs. They’re low in calories and add flavor to all kinds of savory dishes, from soups and stews to dips, eggs, and pastas and pizza (regular or low-carb),” says Burdeos.

“The nutrients and antioxidants in tomatoes may help boost immune function, eye health, and protect against heart disease and cancer,” she says.

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5

Watermelon

Getty

“They’re a great source of vitamins A and C, potassium, magnesium, and antioxidants,” says Burdeos.

And the low-carb fruit contains lycopene, an antioxidant that can help fight inflammation and lower your risk for chronic diseases such as heart disease and type 2 diabetes.

They’re also unique in their high water content. As such, watermelons make for a refreshing snack due to their electrolytes and water content.” One cup has about 12 grams of carbs.

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6

Raspberries (and Blackberries)

Alexey Ivanov / EyeEm

We’re grouping these small but nutritious berries together since they pack a similar punch.

“Raspberries (1 cup; 15 grams carbs) and blackberries (1 cup; 14 grams carbs) are extremely rich in dietary fiber, which is important for aiding digestion and controlling appetite,” says Wirtz.

Both of these berries contain anthocyanins, which help contribute to healthy blood sugar levels. Add them to smoothies or sprinkle them atop salad.

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7

Apples

Jaouad k

You know the saying about an apple a day.

“They’re easy to travel with and have a longer shelf life compared to other fruits. They also pair well with peanut or nut butter. One medium apple contains about 26 grams of carbs,” says Burdoes, pointing out that this fruit is filling thanks to its fiber content.

“They’re also a great source of potassium and vitamin C, as well as folate—an essential vitamin that helps make DNA and produce red blood cells. Plus, they additionally contain quercetin—an antioxidant that can help protect against cancer.”

Perri O. Blumberg

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

Keto Fruits: Do’s and Don’ts on a Ketogenic Diet

Can You Eat Fruit on a Keto Diet? Poll a few keto dieters to see what they think, and chances are you’ll get a mix of opinions. Some people think fruit can be eaten in moderation as a cheat meal on keto, while others think it should be avoided entirely.

Unlike other sugary snacks, fruits are high in fiber, which can balance many of the health effects associated with carbohydrate and sugar intake. By being selective about which fruits to include in your diet and opting for low-carb, high-fiber options, you can enjoy a random serving or two while staying in ketosis.

So which fruits are low in carbohydrates? Are bananas good for keto? And what foods are on our low-carb fruits list?

Below, we’ll cover everything you need to know about keto and fruits. Of course, before starting any new diet or lifestyle, you should always consult with your healthcare provider.

Is it possible to eat fruit while on a keto diet?

The ketogenic diet aims to reduce carbohydrate intake and increase fat intake in order to achieve ketosis, a metabolic state in which the body begins to burn fat for energy rather than glucose/carbohydrates.

This typically involves cutting back on high-carbohydrate foods such as grains, starches, legumes and sugary snacks while increasing healthy fats such as coconut, olive, vegetable and ghee.

One of the most common myths about the keto diet is that fruit must be eliminated from the diet in order to be effectively in ketosis.

However, this is extremely far from the truth. In fact, there are plenty of nutritious and delicious keto fruits that can certainly be included in moderation in a healthy low-carb diet.

• Although fruits are usually high in carbohydrates, they are also usually full of fibre. Fiber passes through the body undigested and does not typically affect blood sugar levels in the same way that carbohydrates do, meaning it can be consumed on a ketogenic diet without compromising ketosis.
• Instead of calculating the total amount of carbohydrates in your diet, it’s better to focus on Net Carbs , which is calculated by subtracting the grams of fiber in a food from the total grams of carbohydrates. For example, if a product contains 10 grams of total carbs and 2 grams of fiber, then it will have 8 grams of net carbs.

There are many options for high fiber, low net carb keto fruits, making them the perfect addition to a complete ketogenic diet.

In fact, eating fruit while on a keto diet can help satisfy your sugar cravings while providing a steady supply of the vitamins, minerals, and antioxidants your body needs.

Top 10 Fruits for Keto

So what are the best fruits for keto?

When it comes to fruit on keto, it’s important to pay attention to the amount of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbs.

Below is a list of keto fruits with the net carbs per serving.

1. Avocado: 2 grams net carbs per cup
2. Lemons: 4 grams net carbs/fruit
3. Limes: 5 grams net carbs/fruit
4. Blackberries: 6 grams net carbs/cup
5. Raspberries: 7 grams net carbs/cup
6. Strawberries: 8 grams net carbs/cup
7. Watermelon: 10.5 grams net carbs/cup
8. Cantaloupe: 11.5 grams net carbs/cup
9. Nectarine: 12.5 grams net carbs/cup
10. Peaches: 12.5 grams net carbs/cup

It is best to eat keto fruits in moderation

Remember that while there are many keto-friendly fruit options, fruit consumption on a keto diet should still be limited.

Even with a modified keto diet, about 30-50 grams of net carbs per day is recommended to maintain ketosis and achieve maximum results.

Even just one or two servings of these low-carb fruits can wipe out a large portion of your daily carbs in one fell swoop, effectively kicking you out of ketosis.

For this reason, it’s best to fill your plate with mostly healthy fats, protein foods, and non-starchy vegetables—all of which can provide good amounts of nutrients and low carbs to help optimize your diet.

Avocados, along with other fats such as coconut, olive, ghee and butter, can be used to increase your intake of heart-healthy and performance-healthy fats to achieve ketosis. However, other high-carbohydrate varieties, such as berries, watermelon, or cantaloupe, should be eaten in small amounts and used as a substitute for high-sugar sweets and snacks the next time you feel like snacking.

• A handful of berries can be a delicious sweet treat to help reduce carbohydrate intake.
• Sometimes you can drizzle them with whipped cream or unsweetened Greek yogurt to treat yourself.
• You can also mix about half a cup of fruit with non-starchy vegetables, collagen, and coconut milk and blend to make a keto fruit smoothie. To increase the benefits, add MCT oil, bone broth, or healthy herbs and spices to it.

Fruits to avoid on keto

Although there are many low-carb fruits, not all types are suitable for a ketogenic diet.

In particular, dried fruits and fruit juices are high in sugar and carbs per serving and should therefore be avoided when cutting carbs to achieve ketosis.

Fruit canned in syrup can also contain more sugar, which can quickly increase your calorie and carbohydrate intake and hinder your progress.

There are also many other types of fruits that are high in natural sugars and may need to be limited on a ketogenic diet. Here are a few types of fruit that have the highest net carbs per serving:

1. Bananas: 30 grams net carbs per cup
2. Grapes: 25.5 grams net carbs/cup
3. Mango: 22.5 grams net carbs/cup
4. Grapefruit: 21 grams net carbs/cup
5. Pineapple: 19.5 grams net carbs/cup
6. Blueberries: 17 grams net carbs/cup
7. Plums: 16.5 grams net carbs/cup
8. Oranges: 16.5 grams net carbs/cup
9. Cherries: 16.5 grams net carbs/cup
10. Pears: 16.5 grams net carbs/cup

Conclusions

• Fruits are high in carbohydrates and natural sugars, which are often restricted by those on a low-carb keto diet to achieve ketosis. However, some fruits can be included in moderation as part of a healthy ketogenic diet.
• Look for fruits that are low in carbs, high in fiber, and low in net carbs.
• Keto-friendly fruits include avocados, lemons, limes, and berries such as blackberries, raspberries, and strawberries.
• Moderate consumption of dried fruits, fruit juices, and high-sugar fruits such as bananas, grapes, mangoes, grapefruit, and pineapple.
• Eat an occasional serving of keto fruit to satisfy your sweet cravings and curb cravings in place of other high-sugar treats. Or add them to smoothies along with healthy fats, proteins and non-starchy vegetables for a nutritious start to your morning.

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Eating fruits is harmful, is it so and why fruits are not allowed on KETO | Oksana Lysenko Nutritionist

Good day guys!

I often hear the question: “Can I eat fruits on a KETO diet?”

This is one of the most frequently asked questions and one of the main reasons for abandoning the KETO diet.

Let’s figure it out!

We always hear and know that fruits are healthy, and this is so , because they contain vitamins and minerals.

But there is one caveat, in addition to vitamins, they contain fructose , thanks to which they are tasty and sweet.

Well, there is sugar in fruits, but it’s also natural , can they replace chocolates and sweets?

I will immediately refute that if natural sugar enters the body, this does not mean that it is useful!

So what is the reason why not even a small amount of fruit on KETO?

The fact is that fructose has properties similar to sugar, and if you eat fruits, you will not enter a state of ketosis, that is, the body will not switch to fat nutrition.

As we know, the keto diet is based on reducing the consumption of sugars and carbohydrates, such a change in nutrition leads to the fact that the body uses ketone bodies instead of glucose for energy . This state can be achieved only when the amount of carbohydrates in the diet is minimized, and sugar is almost zero, therefore, fructose and sucrose should also be reduced to almost zero during the diet.

“What about vitamins?” – you ask

It’s definitely not worth worrying about here , we can easily get enough necessary vitamins and minerals from other products, and especially if we increase the consumption of vegetables and green leaves .

By the way, I can’t eat a lot of greens, so I just grind it into a smoothie and drink it, it’s much easier for me.

“If I don’t plan to lose weight, why is eating a lot of fruit bad?” All fruits contain simple sugars – sucrose, glucose, fructose.

Sucrose – quickly absorbed into the blood and easily digested, after taking dessert, the blood sugar level will rise, and insulin comes to the rescue, it lowers the blood sugar level, and its excess goes to fat stores.

Glucose – considered the simplest sugar, a monosaccharide that is often found in various juices. In moderate doses, glucose has medicinal restorative properties, perfectly nourishes organs and cells, and is quickly absorbed into the blood. Some cells in our body feed exclusively on glucose, but for this you should not use sugar , our smart body will take its own, and can even convert glucose from protein.

Fructose (fruit sugar) – is the sweetest, its saturation is 2 times higher than regular sugar. Many people think that fructose is safe for the figure, but in fact it is not so , it can turn into fat and this process does not even need insulin .

Fructose differs significantly from other carbohydrates: your liver must convert fructose to glucose before your body can use it for energy and fructose is therefore detrimental to the liver.

To tell you more, fructose has similar side effects to ethanol (found in alcohol), in fact, constantly snacking on fruits can have the same effect on your liver as alcohol.