Which fruits can you eat on a keto diet. How many carbs are in popular low-carb fruits. What are the nutritional benefits of keto-friendly fruits. How to incorporate fruit into a ketogenic meal plan.

Understanding the Ketogenic Diet and Its Impact on Fruit Consumption

The ketogenic diet has gained significant popularity as a weight loss strategy, but it requires careful consideration of carbohydrate intake, including fruits. This high-fat, low-carb diet aims to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. To achieve this, keto dieters typically limit their carb intake to around 50 grams or less per day.

While fruits are generally considered healthy, many are high in natural sugars and carbs, which can potentially disrupt ketosis. However, this doesn’t mean fruit is entirely off-limits on a keto diet. By choosing low-carb fruits and consuming them in moderation, it’s possible to enjoy nature’s candy while maintaining ketosis.

Top Low-Carb Fruits Compatible with a Ketogenic Diet

Several fruits can be incorporated into a keto meal plan without derailing your progress. Here are some of the best low-carb fruit options for keto dieters:

Avocados: The Keto Fruit Superstar

Avocados are a keto dieter’s best friend. With approximately 2 grams of net carbs per 100 grams, they’re incredibly low in carbohydrates while being rich in healthy fats. 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 can be used as a spread, in salads, or as a base for keto-friendly dips, making them versatile additions to a ketogenic meal plan.

Berries: Low-Carb Fruit Options

Berries are among the lowest-carb fruits available, making them suitable for a keto diet when consumed in moderation. Blackberries, in particular, are an excellent choice. 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

Other berries like raspberries and strawberries can also be enjoyed in small portions on a keto diet, as they’re relatively low in net carbs compared to other fruits.

Tomatoes: A Versatile Keto-Friendly Fruit

While often mistaken for a vegetable, tomatoes are technically a fruit and can be included in a keto diet. A cup of cherry tomatoes contains:

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

Tomatoes are not only low in calories and carbs but also rich in vitamins and minerals, making them a nutritious addition to keto meals.

Nutritional Benefits of Keto-Friendly Fruits

While the primary focus of the keto diet is on macronutrient ratios, it’s crucial not to overlook the micronutrients provided by fruits. Even in small quantities, low-carb fruits can offer significant nutritional benefits:

• Fiber: Essential for digestive health and can help maintain feelings of fullness
• Vitamins: Particularly vitamin C, which supports immune function
• Minerals: Such as potassium, which is important for heart health and electrolyte balance
• Antioxidants: Help protect cells from oxidative stress and may reduce inflammation

Incorporating these nutrient-dense fruits into a keto diet can help ensure a more balanced and sustainable approach to nutrition.

Strategies for Incorporating Fruit into a Ketogenic Meal Plan

While fruits can be part of a keto diet, it’s essential to consume them strategically to maintain ketosis. Here are some tips for including fruits in your keto meal plan:

1. Portion control: Measure your fruit servings to ensure you’re staying within your daily carb limit
2. Pair with fats: Combine fruits with high-fat foods like cheese or nuts to slow carb absorption
3. Use as garnishes: Add small amounts of berries to salads or yogurt for flavor and nutrients
4. Incorporate into recipes: Use low-carb fruits in keto-friendly baked goods or smoothies
5. Track your intake: Use a food diary or app to monitor your carb consumption from fruits and other sources

By following these strategies, you can enjoy the taste and nutritional benefits of fruits while adhering to your keto diet goals.

Potential Challenges of Consuming Fruit on a Keto Diet

While it’s possible to include fruits in a ketogenic diet, there are some challenges to consider:

• Carb content: Even low-carb fruits can contribute significantly to daily carb intake if not monitored carefully
• Sugar cravings: For some, eating fruit may trigger cravings for higher-carb foods
• Portion distortion: It’s easy to overeat fruit, especially when transitioning to a keto diet
• Limited options: The variety of fruits that fit into a keto diet is relatively small compared to a standard diet

Being aware of these challenges can help you make informed decisions about fruit consumption on a keto diet.

The Role of Fruits in Maintaining Nutritional Balance on Keto

While the keto diet is primarily focused on macronutrient ratios, maintaining overall nutritional balance is crucial for long-term health. Fruits, even in small amounts, can play a vital role in this balance:

• Micronutrient diversity: Fruits provide a range of vitamins and minerals that may be lacking in a strict keto diet
• Phytonutrients: Many fruits contain unique plant compounds that offer health benefits beyond basic nutrition
• Fiber intake: The fiber in fruits can help support digestive health and prevent constipation, a common issue on keto diets
• Hydration: Many fruits have high water content, contributing to overall hydration

By carefully selecting and including low-carb fruits, keto dieters can enhance their nutritional intake without compromising ketosis.

Comparing Carb Content: Keto-Friendly Fruits vs. High-Carb Fruits

Understanding the carb content of different fruits is crucial for successful fruit incorporation into a keto diet. Here’s a comparison of net carbs in 100-gram servings of various fruits:

Low-Carb Fruits (Keto-Friendly):

• Avocado: 1.8g net carbs
• Blackberries: 4.9g net carbs
• Raspberries: 5.4g net carbs
• Strawberries: 5.7g net carbs
• Watermelon: 7.1g net carbs

High-Carb Fruits (Limited on Keto):

• Bananas: 20.2g net carbs
• Apples: 11.4g net carbs
• Grapes: 16.3g net carbs
• Mangoes: 13.7g net carbs
• Pineapple: 11.5g net carbs

This comparison illustrates why certain fruits are more suitable for a keto diet than others. It’s important to note that even keto-friendly fruits should be consumed in moderation to maintain ketosis.

Creative Ways to Enjoy Fruits on a Ketogenic Diet

Incorporating fruits into a keto diet doesn’t have to be boring. Here are some creative and delicious ways to enjoy low-carb fruits while staying in ketosis:

1. Berry and cream desserts: Whip heavy cream and top with a small portion of mixed berries for a keto-friendly dessert
2. Avocado smoothies: Blend avocado with unsweetened almond milk, a low-carb sweetener, and ice for a creamy treat
3. Tomato basil salad: Combine cherry tomatoes with fresh basil, mozzarella, and olive oil for a refreshing side dish
4. Fruit-infused water: Add slices of lemon or lime to water for flavor without adding carbs
5. Keto fruit parfaits: Layer sugar-free yogurt with small amounts of berries and crushed nuts
6. Avocado chocolate mousse: Blend ripe avocado with cocoa powder and a keto-friendly sweetener for a decadent dessert
7. Berry vinaigrettes: Use pureed berries to create low-carb salad dressings

These ideas demonstrate that with a little creativity, fruits can be enjoyed in various ways while adhering to keto principles.

The Impact of Fruit Consumption on Ketosis and Weight Loss

While fruits can be part of a ketogenic diet, it’s important to understand their potential impact on ketosis and weight loss goals. Here are key points to consider:

• Individual tolerance: Some people may be able to consume more fruit while maintaining ketosis, while others may be more sensitive to carbs
• Timing: Consuming fruit after physical activity, when the body is more insulin sensitive, may have less impact on ketosis
• Overall diet composition: The effect of fruit on ketosis depends on the total carb intake from all sources throughout the day
• Fiber content: The fiber in fruits can slow digestion and reduce the impact of carbs on blood sugar levels
• Portion size: Even keto-friendly fruits can kick you out of ketosis if consumed in large quantities

To maintain ketosis while including fruits, it’s crucial to monitor your overall carb intake and pay attention to how your body responds to different types and amounts of fruit.

Is it possible to overeat fruit on a keto diet. Yes, even low-carb fruits can be overconsumed. It’s important to measure portions and track total daily carb intake to ensure you’re staying within your keto macros. Using a food scale or measuring cups can help you accurately portion fruit servings.

How does fruit consumption affect blood sugar levels on keto. The impact of fruit on blood sugar can vary depending on the type of fruit, portion size, and individual metabolism. Generally, low-carb fruits have a minimal effect on blood sugar when consumed in moderation. However, those with diabetes or insulin resistance should monitor their blood glucose closely when adding fruit to their keto diet.

Can fruit be used as a carb-up strategy on a cyclical keto diet. Some keto dieters practice cyclical keto, which involves periods of higher carb intake. Fruits can be incorporated during these carb-up phases to replenish glycogen stores and provide a broader range of nutrients. However, it’s essential to transition back to strict keto eating to maintain the benefits of ketosis.

Long-Term Considerations for Fruit Consumption on a Ketogenic Diet

As with any dietary approach, it’s important to consider the long-term implications of fruit consumption on a ketogenic diet:

• Nutritional adequacy: Ensuring a variety of nutrients from limited fruit intake and other food sources is crucial for long-term health
• Sustainability: Finding a balance that allows for some fruit consumption may make the keto diet more sustainable for some individuals
• Metabolic flexibility: Over time, some people may be able to increase their carb tolerance and include more fruits without disrupting ketosis
• Psychological factors: The ability to include some fruit may improve dietary adherence and satisfaction for some keto dieters
• Health markers: Regular monitoring of health markers such as lipid profiles and blood sugar levels can help assess the impact of fruit inclusion in a keto diet

Is it necessary to completely eliminate fruit from a long-term keto diet. No, complete elimination of fruit is not necessary for most people following a long-term keto diet. Incorporating small amounts of low-carb fruits can provide valuable nutrients and dietary variety without significantly impacting ketosis. The key is to choose fruits wisely and control portions to fit within your individual carb limit.

How can keto dieters ensure they’re getting enough vitamins typically found in fruits. To ensure adequate vitamin intake, keto dieters can focus on non-starchy vegetables, which are often rich in vitamins and lower in carbs than fruits. Additionally, incorporating organ meats, eggs, and supplements can help meet vitamin needs. Consulting with a registered dietitian can also be helpful in developing a well-rounded keto meal plan.

What are the potential risks of long-term fruit restriction on a keto diet. Long-term restriction of fruits may lead to reduced intake of certain vitamins, minerals, and antioxidants. This could potentially impact immune function, skin health, and overall wellbeing. It’s important to ensure that the diet is well-formulated to include a variety of nutrient-dense foods and to consider periodic reassessment of nutritional status.

In conclusion, while the ketogenic diet is typically low in carbohydrates, including fruits, it is possible to incorporate certain low-carb fruits into the diet without disrupting ketosis. By choosing fruits like avocados, berries, and tomatoes, and consuming them in moderation, keto dieters can enjoy the nutritional benefits and flavors of fruits while maintaining their dietary goals. As with any significant dietary change, it’s advisable to consult with a healthcare professional or registered dietitian to ensure that your keto approach, including fruit consumption, is appropriate for your individual health needs and goals.

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.

Keto Fruit: 9 Healthy Options

Many high carb foods are considered off-limits on the keto diet, including certain types of grains, starchy vegetables, legumes, and fruits. However, you can eat some fruits that are low in carbs and high in fiber.

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

Some fruit is also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving (1).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1).

summary

A 3. 5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3).

Summary

Watermelon is relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving. It also contains several other nutrients and is a good source of the antioxidant lycopene.

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6).

They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6).

summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8).

What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9, 10, 11).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12).

What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13).

summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15).

summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16).

It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18).

summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Is it possible to have strawberries on a keto diet?

Nutritional Profile

Comparison of KBJU strawberries with other berries and fruits

Are strawberries good for a low carb diet?

What are your favorite low carb fruits on keto?

Strawberries are a rich source of nutrients. This includes phytochemicals such as ellagic acid and anthocyanins, as well as vitamin C. All of these compounds have an antioxidant effect on your body, helping you suppress free radicals and combat oxidative stress.

Although these berries are mostly carbohydrates (about 96%), they can still be included in a keto diet due to their low calorie and high fiber content. In moderation, strawberries can safely add sweetness and nutrition to your keto diet.

Nutrition profile

100 g of strawberries contains:

• Calories – 32 kcal
• Fats – 0.3 g
• Total Carbs – 7.68 g
• Fiber – 2 g
• Net Carbs – 5.68g
• Protein – 0.67 g

Do you like strawberries?

YesNo

Comparison of CBJ strawberries with other berries and fruits ok

Fat Total Carbs Fiber Net Carbs Avocado 1/2 fruit (152 g) 182 3. 5 g 15 g 12 g 8.5 g 3.5 g Blackberry, fresh 1/4 cup (36 g) 15 0.5 g 0.2 g 3 .5 g 2 g 4 g Blackberries, frozen 1/4 cup (38 g) 24 0.5 g 0.2 g 6 g 2 g 4 g Blueberries, frozen 1/4 cup (39 g) 20 0.2 g 0.3 g 5 g 1 g 90 065

4 g Cherry, sour, pitted 1/4 cup (39 g) 19 0.4 g 0.1 g 5 g 1 g 4 g Cherry, sweet, pitted 1/4 cup (39 g) 24 0.4 g 0.1 g 6 g 1 g 5 g Cranberries, chopped 1/4 cup (28 g) 13 0. 1 g 0 g 1 g 2 g Fresh currants (red and white) 1/4 cup (28 g) 16 0.4 g 0.1 g

4 g 1 g 3 g Gooseberry 1/4 cup (38 g) 16 0.3 g 0.2 g 4 g 1.5 g 2.5 g Melon (cantaloupe) 1/4 cup (44 g) 15 0.4 g 0.1 g

9006 2 3.5 g 0.5 g 3 g Honey melon 1/4 cup (44 g) 16 0.2 g 0.1 g 4 g 0.5 g 3.5 g Raspberries, fresh 1/4 cup (31 g) 16 0.4 g 0.2 g 4 g 0.5 g 3.5 g Raspberries, frozen 1/4 cup (35 g) 18 0. 4 g 0.2 g 2 g 2 g Strawberries, fresh, sliced ​​ 1/4 cup (42 g) 13 0.3 g 0.2 g 3 g 1 g 2 g Strawberries, frozen 1/4 cup (37 g) 13 0.2 g 0 g 3.5 g 1 g 2.5 g Strawberries, fresh, whole 1 large (18 g) 6 0.1 g 0.1 g 1.5 g 0.5 g 1 g

In general, strawberries, raspberries, and blackberries fit well into a keto diet in moderation. As for blueberries, it is better to reduce their consumption to a minimum.

Are strawberries good for a low carbohydrate diet?

Expert opinion

Tatyana Filatova

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

Ask an expert

In fact, contrary to popular belief, there are several keto-healthy fruits, including berries, avocados, lemons, and limes. While the carbohydrate content of most fruits, such as watermelon, citrus fruits, and cantaloupe, can be outside the recommended range, strawberries can be consumed in moderation without any problems.

Of course, the key word here is moderation. You should always stay within your carb range so you don’t knock yourself out of ketosis.

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 answers)

Tomatoes

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340

3758

Avocado

Total score

2901

257

3158

Raspberry

Total score

1917

181

2098

Lemon

Total score

1706

61

1767

Strawberry

Total score

1418

39

1457

Sweet pepper

Total score

1289

50

1339

Blueberry

Total score

699

39

738

Coconut flesh

Total score

462

40

502

Blackberry

Total score

295

29

324

Lime

Total score

225

44

269

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

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

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

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

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

Berries

The numbers mean – the amount of carbohydrates / 100 grams

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

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

Fruit

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

The numbers mean – carbs/100 grams

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

Fruit
= Sweet treat of nature

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

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

Top 5
fruits you can eat on a keto diet

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

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

• Raspberries : half a cup (60 grams) contains 3 grams of carbohydrates.
• Blackberry : Half a cup (70 grams) contains 4 grams of carbohydrates.
• Strawberry : eight medium fruits (100 grams) contains 6 grams of carbohydrates.
• Plum : One medium-sized plum (65 grams) contains 7 grams of carbohydrates.
• Blueberry : Half a cup (75 grams) contains 9 grams of carbs.

Fruit
snacks

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

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

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

Fruit
then and now

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