Keto diet and fruit: Keto Fruits: What Fruit Can You Eat on the Ketogenic Diet
Keto Fruits: What Fruit Can You Eat on the Ketogenic Diet
Evidence Based
This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists.
Our team aims to be not only thorough with its research, but also objective and unbiased.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
By Rachael Link, MS, RD
January 13, 2023
Can you eat fruit on keto? Survey a handful of keto dieters to see what they think and you’re likely to get a good mix of different opinions. While some believe that keto fruit can be consumed in moderation as an occasional indulgence, others think that it should be completely off-limits and avoided altogether.
Unlike other sugary snacks, fruit is high in fiber, which can negate many of the adverse health effects associated with consuming carbs and sugar. By being selective about which fruits to include in your diet and going for low-carb, high-fiber options, you can still enjoy the occasional serving or two of keto fruit as part of a nutritious diet.
Here’s everything you need to know about keto and fruit, plus which fruits should be included on your next keto diet food list at the supermarket.
Okay to Eat Fruit on the Keto Diet?
The ketogenic diet focuses on cutting carb consumption and increasing fat intake to reach ketosis, a metabolic state in which the body begins burning fat for energy when glucose stores are running low. This typically involves decreasing intake of high-carb foods like grains, starches, legumes and sugary snacks while increasing consumption of healthy fats such as coconut oil, olive oil, grass-fed butter and ghee.
Does fruit need to be eliminated from the diet in order to effectively achieve a state of ketosis? No, instead there are several fruits that you can consume as as part of a healthy low-carb diet, with an abundance of low-carb foods.
This is because, although fruits are typically high in carbohydrates, they’re also rich in fiber. Fiber moves through the body undigested and doesn’t affect blood sugar levels in the same way as carbohydrates. It also doesn’t spike insulin levels, meaning it can be safely enjoyed when following the ketogenic diet without impacting ketosis.
Therefore, instead of counting total carbs in your diet, it’s best 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 an ingredient contains 10 grams of total carbohydrates and 2 grams of fiber, it would contain 8 grams of net carbs.
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
So what fruits are low in net carbs and what fruit can you eat on keto? Let’s take a closer look and find out.
Top 10 Keto Fruits
Wondering what fruits can you eat on keto? When selecting which fruits to include on a ketogenic diet, it’s important to look at the number of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbohydrates.
Need some ideas for which fruits you can use to help get you started? Here are a few of the top choices, plus how many net carbs are found in each serving.
1. Avocado: 2 grams net carbs/cup (and yes, it’s a fruit and is not only the lowest in net carbs, it also contains healthy keto fats)
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
Keto Fruit in Moderation
Keep in mind that, although there are plenty of keto-friendly fruit options out there, consumption of fruit on the keto diet should still be limited.
Even on a modified keto diet, it’s recommended to aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results. Even one or two servings of these low-carb fruits can knock out a good chunk of your daily carb allotment in one shot, effectively kicking you out ketosis.
For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. Also, check out these other keto friendly snacks.
A handful of berries can be a delicious sweet treat and enjoyed as is to help keep carb consumption low.
For an occasional indulgence, you can also top it with a dollop of full-fat whipped cream or unsweetened Greek yogurt. You can also combine about half a cup of fruit with non-starchy veggies, collagen and coconut milk and blend to make a keto fruit smoothie. Bump up the benefits even more by adding MCT oil, bone broth or a dash of healing herbs and spices to finish it off.
Fruits to Avoid on Keto
Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress.
There are also plenty of other types of fruit high in natural sugars which may need to be limited when following a ketogenic diet. Here are a few varieties of fruit that contain a higher amount of net carbs in each serving:
1.
Bananas: 30 grams net carbs/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
Final Thoughts
- Fruit is high in carbohydrates and natural sugars, both of which are often restricted by those following a low-carb keto diet in order to reach ketosis. However, certain fruits can be included in moderation as part of a healthy ketogenic diet.
- Look for low-carb, high-fiber fruits that are low in net carbs, which is calculated by subtracting the grams of fiber in a food from the grams of total carbohydrates.
- A few of the items on the low carbs fruit list include avocados, lemons, limes and berries such as blackberries, raspberries and strawberries.
- That being said, it’s important to keep intake in moderation and limit your of dried fruits, fruit juices and high-sugar fruits like bananas, grapes, mangoes, grapefruit and pineapple.
- Enjoy the occasional serving of keto fruit to satisfy your sweet tooth and curb cravings in place of other high-sugar treats. Alternatively, try adding them to smoothies alongside healthy fats, proteins and non-starchy vegetables for a nutritious start to your morning.
The Best Keto-Friendly Fruits & Vegetables for a Low-Carb Diet – People’s Choice Beef Jerky
Fruits and vegetables are tricky on the Keto Diet, which is why it’s important to know how many net carbs each fruit and vegetable contains.
With the goal of fewer than 5% of calories from carbs on a strict keto diet, it’s crucial to know which fruits and vegetables will keep you in ketosis.
Here’s your guide to fruits and vegetables on the Keto Diet.
Most fruits are too high in carbohydrates to be eaten on a strict ketogenic diet. Berries are the primary exception here as the high fiber content reduces the number of net carbohydrates per serving. The other exceptions include fruits that are typically thought of as belonging in the vegetable family such as avocados and tomatoes.
Here is a list of 10 of the best keto fruit choices, along with the net carbs contained in one serving:
- Avocado: 4g net carbs per avocado (216g)
- Star Fruit: 4g net carbs per cup (108g)
- Tomatoes: 5g net carbs per cup (180g)
- Blackberries: 6g net carbs per cup (144g)
- Raspberries: 7g net carbs per cup (123g)
- Strawberries: 8g net carbs per cup (144g)
- Grapefruit: 10g net carbs per cup (110g)
- Watermelon: 11g net carbs per cup (154g)
- Cantaloupe: 11g net carbs per cup (160g)
- Kiwi: 12g net carbs per cup (106g)
Vegetables tend to be much lower in carbohydrates than fruit due to their generally low sugar content.
However, there are still some vegetables that you should always avoid when following a low-carb diet.
As a general guide, try to stick to above-ground vegetables. They’re generally lower in carbohydrates and tend to be the best keto-friendly options. Below-ground vegetables (root vegetables) tend to be higher in carbohydrates–think potatoes and sweet potatoes.
Here is a list of 10 excellent keto vegetable choices for a low-carb diet, along with the net carbs contained in one serving:
- Kale: 0g net carbs per 1 cup (21g)
- Spinach: 0g net carbs per 1 cup (30g)
- Bok Choy: 1g net carbs per 1 cup (170g)
- Celery: 1g net carb per 1 cup (101g)
- Cucumber: 2g net carbs per 1 cup (104g)
- Zucchini: 3g net carbs per 1 cup (180g)
- Cauliflower: 3g net carbs per 1 cup (107g)
- Asparagus: 4g net carbs per 1 cup (180g)
- Broccoli: 4g net carbs per 1 cup (91g)
- Green Beans: 4g net carbs per 1 cup (100g)
- Green Bell Pepper: 4g net carbs per 1 cup (149g)
- Brussels Sprouts: 4g net carbs per 1 cup (88g)
Keto Overview
The Ketogenic diet supplements fat for carbs in order to fuel your body with the energy that carbohydrates usually provide.
This change in diet–the reduction of total carbohydrate intake more specifically-will transition the body into a metabolic state called ketosis. When the body enters this state, it becomes efficient at burning fat for energy.
What is Ketosis?
Ketosis is a metabolic state that the body enters in which there’s a high concentration of ketones in the blood. When restricting carbohydrates, hormone insulin levels go down, and fatty acids are released from body fat stores in large amounts. These fatty acids are transported to the liver, where they’re oxidized and turned into ketones. These ketone bodies provide energy for the body.
The Ketogenic Diet offers several health benefits (rapid weight loss, reduced blood sugar and insulin levels, etc) and may improve symptoms of various ailments and diseases. Ketosis is an important part of that process.
What are Net Carbs?
Net carbs are considered to be the carbohydrates that your body digests and converts into glucose.
Most people on low-carb diets track net carbs rather than total carbohydrates.
To calculate net carbs, simply subtract the dietary fiber and sugar alcohol content (if applicable) from the total carbohydrates.
Net Carbs = Total carbs – fiber – sugar alcohols
The Bottom Line
While fruits and vegetables are whole foods filled with healthy nutrients, they’re not all created equally.
Sweeter fruits contain higher amounts of sugar, which unfortunately means more carbs. When indulging in fruits stick to berries and the unconventional ones like tomatoes and avocados.
As a rule of thumb for vegetables, stick to the above-ground ones. Root vegetables tend to be starchy and carb-filled, especially potatoes. Always avoid these if you want to keep up your ketosis!
Looking to up your protein intake on keto? Check out our Keto-Friendly Beef Jerky Collection!
About The Author
People’s Choice Beef Jerky
See Full Bio
KIWI ON KETO | Can Kiwi be on a Keto Diet?
The keto diet is a diet based on high fat, moderate protein, and very low carbohydrate foods.
In such a diet, fruits are usually abandoned, as they contain a lot of carbohydrates. But what about kiwi? Can it be included in the keto diet? The question remains open, kiwi on a keto diet: is it possible or not?
Contents:
Carbohydrate content of kiwi
This fruit is rich in vitamins, minerals and other useful substances. It contains vitamin C, which is a powerful antioxidant and helps to boost the immune system. In addition, kiwi contains vitamin K, which helps maintain healthy bones, as well as vitamins A and E, which are important for healthy skin and vision.
Kiwifruit also contains folic acid, magnesium, potassium and other minerals that are essential for maintaining a healthy heart, muscles and nervous system. The fruit contains plant fibers that help improve digestion and reduce blood cholesterol levels.
Although kiwi contains carbohydrates, its glycemic index is relatively low, which means that its consumption does not cause a sharp increase in blood sugar levels.
Overall, kiwifruit is a healthy and nutritious fruit that can be included in your keto diet in moderation. It contains many vitamins, minerals and other beneficial substances that can help maintain health while dieting.
Kiwi is an exotic fruit that contains many vitamins and minerals, as well as fiber. However, like any other fruit, kiwi contains carbohydrates. One kiwi (about 70 grams) contains about 10 grams of carbohydrates, including 2 grams of fiber and 6 grams of sugar. For comparison, one apple (about 180 grams) contains about 25 grams of carbohydrates, including 4 grams of fiber and 19 grams of sugar.
Kiwis on the Keto Diet
On the Keto Diet, carbohydrate content should be very low, usually less than 50 grams per day. Due to the high carbohydrate content of kiwi, it is best avoided on a keto diet. However, if you really love kiwi, you can include it in your diet, but only in very limited quantities. For example, one kiwi a day as part of a very low carbohydrate diet.
Also, don’t forget to offset your carbohydrate intake in other foods to stay within your daily allowance.
Other Fruits on the Keto Diet
As already mentioned, fruits on the keto diet are usually avoided due to their high carbohydrate content. However, there are a few fruits that can be included in the diet in limited amounts, such as berries (blackberries, raspberries, blueberries), avocados, olives, and some citrus fruits (lemons, limes).
Tips before eating fruit
It is important to remember that kiwi contains not only carbohydrates, but also other beneficial substances such as vitamin C, potassium, copper and antioxidants. So if you decide to include kiwifruit in your keto diet, make sure you’re getting enough of these nutrients from other foods so you don’t compromise your health.
Before eating kiwi on a keto diet, it is recommended to take into account the amount of carbohydrates contained in this fruit. Although kiwifruit is healthy and nutritious, it also contains carbohydrates that can affect blood glucose levels and disrupt the ketosis process.
If you are considering including kiwifruit in your keto diet, you should consider the amount of carbohydrates it contains and not exceed your daily carbohydrate allowance. Generally, on a keto diet, it is recommended to limit the amount of carbohydrates to 20-50 grams per day, depending on the goals of the diet and individual needs.
In addition, if you notice that eating kiwi is causing you stomach discomfort or other food reactions, it is recommended that you limit or eliminate it from your keto diet.
In general, eating kiwi on a keto diet can be recommended, but the amount of carbohydrates and individual characteristics of the body should be taken into account. It is best to consult with a nutritionist or doctor before including kiwi fruit in your keto diet.
Finally, it is worth noting that the keto diet is not suitable for every body. If you have any health issues or are pregnant or breastfeeding, be sure to check with your doctor before starting the keto diet.
It is important to monitor your feelings and health in the process of following a diet and, if necessary, make adjustments to your diet.
In general, kiwifruit can be included in the diet on a keto diet, but only in very limited quantities. It’s important to remember that on the keto diet, the focus is on eating high-fat, moderate-protein foods, so fruit should be a secondary part of the diet. Always follow your doctor’s advice and pay attention to your health and feelings.
Conclusion
In summary, kiwifruit can be included in the diet on a keto diet, but only in very limited quantities so as not to exceed the daily allowance of carbohydrates. If you can’t do without fruit on a keto diet, you can opt for other lower-carb fruits like berries, avocados, and some citrus fruits. However, it is important to remember that on the keto diet, the main focus is on the consumption of foods high in fat and moderate amounts of protein, so fruits should take a secondary place in the diet.
As with any other form of nutrition, it is important to monitor the quality of your diet and choose foods that are right for your body and needs.
it can be said that kiwi on a keto diet is possible, but with caution and in moderation. On a keto diet, it’s important to watch your carbohydrate intake and choose foods that are high in fat and moderate in protein. Kiwi contains carbohydrates, so its consumption should be limited so as not to go beyond the daily allowance of carbohydrates. But kiwi also contains beneficial vitamins, minerals, and antioxidants, so it can be included in the keto diet in moderation.
It is also important to remember that the keto diet is not a one-size-fits-all solution for all people and is not suitable for all organisms. Therefore, before starting a keto diet, be sure to consult with your doctor and choose a diet that will suit your needs and body characteristics. And do not forget to monitor your well-being and feelings in the process of following a diet in order to adjust your diet in a timely manner, if necessary.
how much fruit to eat for health
Fruit is the key to a healthy diet, but too much of it can be harmful: sugar will be the problem. Here’s what you need to know.
Tags:
Netlenka
Health
diets
healthy fruits
Keto diet
Unsplash
It seems to many that there are no restrictions on the amount of fruit in the diet. Therefore, many people who want a slim figure follow a fruitarian diet, consisting mainly of apples, oranges and other tasty and sweet fruits. Others (those on a keto diet, by the way) tend to limit fruit intake, citing concerns about fructose levels. There are many conflicting opinions, and therefore it is difficult to understand how much fruit should be consumed every day. Nutritionists Andy Bellatti and Jen Breuning (Academy of Nutrition and Dietetics Spokesperson) provided a comprehensive explanation.
Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts.
But remember: only a doctor can diagnose and prescribe treatment.
It is fair to take into account the many health benefits of eating a variety of fruits. As a rich source of vitamins, minerals, potassium, and fiber, fruits often contain phytochemicals that have antioxidant properties. Fresh fruit can even improve a person’s psychological health. According to the 2017 PLOS ONE study, eating fruits (and vegetables) is associated with improved psychological well-being in young people. True, these psychological benefits appeared after just two weeks of increased consumption of fruits and vegetables.
Although the road to health may seem to be paved with berries and fruits, it is important to remember that nutrition is all about balance. Eating fruit while avoiding other foods can lead to potential nutritional deficiencies. As nutritionist Andy Bellatti points out, fruits are not a good source of iron or zinc, but are essential components of a healthy diet. Excessive fruit consumption can also cause indigestion in some people.
Heartburn, diarrhea, reflux, and bloating are all potential side effects.
ADVERTISING – CONTINUED BELOW
- High blood sugar is another potential side effect for people with diabetes. “For this reason, fruits should not be avoided, but they should be consumed in reasonable amounts and eaten along with other foods,” says Jen Bruening. Fruits, as a rule, are not as high in calories as compared to other foods, however, there is a nuance here. “A dozen bananas is about 1,200 calories (equivalent to 14 cups of blueberries),” Bellatti explains, adding that this amount of both bananas and blueberries will not have a positive effect on the body.
Fruit Diet
Although juices are the norm for many people in the 21st century, nutritionists Bellatti and Bruning believe that this is not an ideal way to get your daily dose of fruit. “Fruit juice lacks not only fiber, but also many beneficial antioxidants and phytonutrients,” says Andy Bellatti.