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

Understanding the Ketogenic Diet and Its Approach to Fruits

The ketogenic diet has gained immense popularity for its potential to promote weight loss and improve certain health markers. At its core, the keto diet aims to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This metabolic shift occurs when carbohydrate intake is drastically reduced, typically to 50 grams or less per day.

While fruits are generally considered healthy, many are high in carbohydrates and can potentially disrupt ketosis. However, this doesn’t mean fruit is entirely off-limits on a keto diet. By selecting low-carb fruits and consuming them in moderation, you can still enjoy nature’s sweet offerings while maintaining ketosis.

Top Keto-Friendly Fruits to Incorporate into Your Diet

When following a ketogenic diet, it’s crucial to choose fruits that are low in net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Here are some of the best low-carb fruits to consider:

1. Avocados: The Keto Superfruit

Avocados reign supreme in the world of keto-friendly fruits. A half-cup serving of sliced avocado contains:

• Less than 3 grams of net carbs
• Nearly 11 grams of healthy fats
• 17.5% of your daily fiber needs
• 354 mg of potassium (7.5% of your daily value)

Their high fat content and low net carb count make avocados an ideal fruit for maintaining ketosis while providing essential nutrients.

2. Blackberries: A Low-Carb Berry Option

Blackberries offer a delicious way to satisfy your fruit cravings on a keto diet. A half-cup serving provides:

• Only 3 grams of net carbs
• Nearly 4 grams of fiber (13% of your daily value)
• 117 mg of potassium
• 15 mg of vitamin C
• 14 mg of vitamin K

With just 31 calories per half-cup, blackberries are also an excellent choice for those looking to manage their weight while on keto.

3. Tomatoes: The Versatile Keto Fruit

Often mistaken for a vegetable, tomatoes are actually a fruit that can be enjoyed on a ketogenic diet. A cup of cherry tomatoes offers:

• Approximately 4 grams of net carbs
• Fewer than 30 calories
• High water content, making them hydrating and satisfying

Tomatoes can be easily incorporated into various keto-friendly dishes, adding flavor and nutritional value without significantly impacting your carb intake.

The Role of Berries in a Ketogenic Diet

Berries are often considered the fruit category most suitable for a ketogenic diet due to their relatively low carb content and high nutritional value. Besides blackberries, other berry options include:

1. Raspberries

Raspberries are an excellent choice for keto dieters, offering:

• About 3 grams of net carbs per half-cup serving
• High fiber content, which aids digestion and promotes feelings of fullness
• Rich in antioxidants, particularly anthocyanins

2. Strawberries

While slightly higher in carbs than raspberries, strawberries can still fit into a well-planned keto diet:

• Approximately 4-5 grams of net carbs per half-cup serving
• High in vitamin C, supporting immune function
• Contains folate, potassium, and manganese

3. Blueberries

Blueberries have a higher carb content compared to other berries but can be consumed in small quantities:

• About 9 grams of net carbs per half-cup serving
• Rich in antioxidants, particularly flavonoids
• May support brain health and cognitive function

When incorporating berries into your keto diet, portion control is key to maintaining ketosis while reaping their nutritional benefits.

Citrus Fruits on a Ketogenic Diet

Citrus fruits are known for their vitamin C content and refreshing taste. While some citrus fruits are too high in carbs for a strict keto diet, others can be enjoyed in moderation:

1. Lemons and Limes

These tart citrus fruits are excellent additions to a keto diet:

• Very low in net carbs (about 2-3 grams per fruit)
• High in vitamin C and antioxidants
• Can be used to add flavor to water, tea, or keto-friendly dishes

2. Grapefruit

While higher in carbs than lemons and limes, small amounts of grapefruit can be incorporated into some keto diets:

• Approximately 9 grams of net carbs per half a medium grapefruit
• Rich in vitamin C and potassium
• May have potential benefits for insulin sensitivity

It’s important to note that grapefruit can interact with certain medications, so consult with your healthcare provider before adding it to your diet.

The Importance of Moderation and Portion Control

While the fruits mentioned above can be part of a ketogenic diet, it’s crucial to remember that moderation is key. Even low-carb fruits can contribute to your daily carb intake, potentially affecting ketosis if consumed in large quantities.

To maintain ketosis while enjoying fruits:

• Track your daily carb intake meticulously
• Measure your fruit portions accurately
• Consider using a food scale for precise measurements
• Adjust your fruit intake based on your individual carb tolerance and goals

By being mindful of portion sizes and selecting low-carb options, you can successfully incorporate fruits into your ketogenic lifestyle without compromising your nutritional goals.

Nutritional Benefits of Keto-Friendly Fruits

While the primary focus of a ketogenic diet is maintaining low carb intake, it’s essential to recognize the nutritional value that fruits can provide, even in small amounts:

1. Antioxidants and Phytonutrients

Many keto-friendly fruits are rich in antioxidants and phytonutrients, which can offer various health benefits:

• Protection against oxidative stress and inflammation
• Potential reduction in the risk of chronic diseases
• Support for overall cellular health

2. Fiber Content

The fiber found in low-carb fruits can contribute to your daily fiber intake, which is often a challenge on a ketogenic diet. Adequate fiber consumption can:

• Promote digestive health and regularity
• Help maintain a feeling of fullness, potentially aiding in weight management
• Support a healthy gut microbiome

3. Essential Vitamins and Minerals

Keto-friendly fruits provide various essential nutrients that can support overall health:

• Vitamin C for immune function and skin health
• Potassium for heart health and proper muscle function
• Folate for cell growth and DNA synthesis

By incorporating a variety of low-carb fruits into your keto meal plan, you can ensure a more well-rounded nutrient intake while adhering to your carbohydrate restrictions.

Creative Ways to Enjoy Fruits on a Ketogenic Diet

Integrating fruits into a keto diet requires some creativity to keep meals interesting while maintaining low carb counts. Here are some innovative ways to enjoy keto-friendly fruits:

1. Keto Smoothies

Create low-carb smoothies using a combination of:

• Unsweetened almond milk or coconut milk as a base
• A small portion of berries for flavor and nutrients
• Avocado for creaminess and healthy fats
• Keto-friendly protein powder for added satiety
• Spinach or other low-carb greens for extra nutrition

2. Fruit-Infused Water

Enhance your hydration with fruit-infused water using:

• Slices of lemon or lime
• A few berries for subtle sweetness
• Cucumber slices for a refreshing twist
• Herbs like mint or basil for added flavor

3. Keto Fruit Salads

Create small, low-carb fruit salads using:

• Diced avocado as a base
• A sprinkle of mixed berries
• Chopped nuts for crunch and added fats
• A dressing made with lemon juice and a keto-friendly sweetener

4. Fruit Garnishes

Use small amounts of fruit as garnishes to add flavor and visual appeal to keto dishes:

• Lemon or lime wedges with fish or seafood dishes
• A few berries atop a keto-friendly dessert
• Sliced avocado on keto burgers or salads

By incorporating these creative ideas, you can enjoy the flavors and nutritional benefits of fruits while maintaining your ketogenic lifestyle.

Monitoring Your Ketosis While Consuming Fruits

When adding fruits to your ketogenic diet, it’s crucial to monitor your ketosis to ensure you’re maintaining the metabolic state necessary for the diet’s benefits. Here are some methods to keep track of your ketosis:

1. Blood Ketone Testing

Blood ketone testing is considered the most accurate method for measuring ketosis:

• Uses a small blood sample, similar to blood glucose testing
• Provides a precise measurement of beta-hydroxybutyrate (BHB) in your blood
• Optimal range for nutritional ketosis is typically between 0.5-3.0 mmol/L

2. Urine Ketone Strips

Urine ketone strips offer a more affordable, though less accurate, option:

• Easy to use at home
• Measures acetoacetate excreted in urine
• May become less reliable as your body becomes more efficient at using ketones

3. Breath Ketone Meters

Breath ketone meters measure acetone levels in your breath:

• Non-invasive method
• Can be less accurate than blood testing but more reliable than urine strips
• Requires an initial investment but no ongoing strip costs

By regularly monitoring your ketone levels, you can adjust your fruit intake to maintain optimal ketosis while enjoying the nutritional benefits of low-carb fruits.

In conclusion, incorporating fruits into a ketogenic diet is possible with careful selection and portion control. By choosing low-carb options like avocados, berries, and certain citrus fruits, you can enjoy the flavors and nutritional benefits of fruit while maintaining ketosis. Remember to monitor your ketone levels and adjust your intake as needed to achieve your health and wellness goals on the ketogenic diet.

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

Total score

3418

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.