Can you eat fruit on a keto diet. Which fruits are lowest in sugar and carbs. How to incorporate fruit into a ketogenic meal plan. What are the health benefits of eating low-carb fruits.

Understanding Fruit on a Ketogenic Diet

Many believe that fruit is forbidden on a keto diet due to its natural sugar content. However, this isn’t entirely true. While fruits are indeed high in carbohydrates, some can be enjoyed in moderation as part of a well-planned ketogenic eating pattern. The key lies in choosing low-sugar fruits and controlling portion sizes.

How can fruit fit into a keto diet? By focusing on fruits with lower net carb counts and higher fiber content. Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates. This is important because fiber doesn’t significantly impact blood sugar levels and is not easily digested, making it less likely to interfere with ketosis.

The Nutritional Value of Fruit in a Low-Carb Diet

Despite their carbohydrate content, fruits offer numerous health benefits that shouldn’t be overlooked, even on a keto diet. They’re packed with essential nutrients, including:

• Vitamins (especially vitamin C)
• Minerals (particularly potassium)
• Antioxidants
• Fiber

Are there health advantages to including fruit in a keto diet? Absolutely. Regular fruit consumption has been linked to various positive health outcomes, including:

1. Improved digestive health
2. Better heart health
3. Enhanced mental well-being
4. Effective weight management
5. Reduced risk of type 2 diabetes

These benefits make it worthwhile to incorporate small amounts of low-sugar fruits into your keto meal plan when possible.

Top 12 Keto-Friendly Fruits

Which fruits can you enjoy on a keto diet without jeopardizing your state of ketosis? Here’s a list of 12 low-sugar fruits that can be incorporated into a ketogenic eating plan:

1. Unsweetened Acai Puree

Net Carb Count: 1g per 100g serving

Acai is often touted as a superfood due to its high antioxidant content. Unlike sweetened acai bowls, unsweetened acai puree is surprisingly low in carbs, making it an excellent choice for keto dieters.

2. Starfruit (Carambola)

Net Carb Count: 3.5g per fruit

This exotic fruit not only looks impressive with its star-shaped cross-section but also boasts a low carb count. Its crisp texture and slightly tart flavor make it a refreshing snack or addition to salads.

3. Raspberries

Net Carb Count: 7g per cup

Raspberries are among the most keto-friendly berries. They’re high in fiber, which helps keep net carbs low, and packed with antioxidants and vitamin C.

4. Blackberries

Net Carb Count: 7g per cup

Like raspberries, blackberries are high in fiber and relatively low in net carbs. They’re also rich in vitamin K and manganese.

5. Strawberries

Net Carb Count: 8g per cup

Strawberries are a popular low-carb fruit option. They’re versatile and can be enjoyed fresh, frozen, or as a topping for keto-friendly desserts.

6. Lemon

Net Carb Count: 4g per fruit

While you’re unlikely to eat a whole lemon, its juice and zest can add flavor to dishes and drinks without adding many carbs.

7. Lime

Net Carb Count: 5g per fruit

Similar to lemons, limes can be used to enhance the flavor of foods and beverages while keeping carb intake low.

8. Avocado

Net Carb Count: 3g per 100g

Often considered a vegetable, avocado is actually a fruit. It’s high in healthy fats and low in carbs, making it perfect for a keto diet.

9. Coconut (Fresh)

Net Carb Count: 6g per 100g

Fresh coconut meat is relatively low in carbs and high in fiber. It’s also a good source of medium-chain triglycerides (MCTs), which are beneficial on a keto diet.

10. Olives

Net Carb Count: 3g per 100g

Another fruit often mistaken for a vegetable, olives are low in carbs and high in healthy fats, making them an excellent keto-friendly option.

11. Tomatoes

Net Carb Count: 4g per 100g

While technically a fruit, tomatoes are often used as a vegetable in cooking. They’re relatively low in carbs and can be included in moderation on a keto diet.

12. Cantaloupe

Net Carb Count: 11g per cup

While higher in carbs than some other options on this list, small amounts of cantaloupe can still fit into a keto diet. It’s rich in vitamins A and C.

Incorporating Low-Carb Fruits into Your Keto Meal Plan

How can you enjoy these low-carb fruits while maintaining ketosis? Here are some practical tips:

• Use berries as a topping for keto-friendly yogurt or chia pudding
• Add sliced starfruit or a few strawberries to your salad for a touch of sweetness
• Blend unsweetened acai puree with coconut milk for a keto-friendly smoothie
• Use lemon or lime juice to flavor water or add zest to savory dishes
• Include avocado in salads, smoothies, or as a side dish
• Snack on a small handful of olives
• Use tomatoes in moderation in sauces or salads

Remember, portion control is key when incorporating fruit into a keto diet. Even low-carb fruits should be consumed in moderation to maintain ketosis.

The Role of Fiber in Keto-Friendly Fruits

Why is fiber important when considering fruits for a keto diet? Fiber is a type of carbohydrate that the body can’t digest, which means it doesn’t raise blood sugar levels or interfere with ketosis. In fact, fiber offers several benefits for those on a keto diet:

1. It helps maintain digestive health
2. It can help you feel fuller for longer, aiding in weight management
3. It may help lower cholesterol levels
4. It slows the absorption of sugar, helping to stabilize blood glucose levels

When choosing fruits for a keto diet, prioritize those with a high fiber content relative to their total carbohydrates. This will help keep net carbs low while still providing the nutritional benefits of fruit.

Fruit as a Natural Sugar Substitute on Keto

Can low-carb fruits satisfy sweet cravings on a keto diet? Indeed, they can be an excellent natural alternative to refined sugars and artificial sweeteners. Here’s how you can use keto-friendly fruits to satisfy your sweet tooth:

• Use mashed berries as a topping for keto pancakes or waffles
• Freeze berries for a refreshing, low-carb dessert
• Add a small amount of diced starfruit to sparkling water for a fruity, low-carb beverage
• Use lemon or lime zest to add a sweet-tart flavor to keto baked goods

By using these naturally sweet, low-carb fruits, you can enjoy a touch of sweetness without resorting to high-carb sugars or artificial sweeteners that may have unwanted effects on your health or ketosis.

Potential Pitfalls: High-Sugar Fruits to Avoid on Keto

While some fruits can be included in a keto diet, others are best avoided due to their high sugar content. Which fruits should you steer clear of on a ketogenic eating plan? Here’s a list of high-sugar fruits and their net carb counts:

• Dates: 36g net carbs per 1/4 cup
• Raisins: 31g net carbs per 1/4 cup
• Bananas: 24g net carbs per medium fruit
• Mango: 23g net carbs per cup
• Pears: 22g net carbs per medium fruit
• Grapes: 19g net carbs per 1/2 cup
• Apples: 17g net carbs per medium fruit

These fruits can quickly use up your daily carb allowance on a keto diet, making it difficult to maintain ketosis. It’s best to avoid or severely limit these high-sugar fruits when following a ketogenic eating plan.

Monitoring Fruit Intake on a Keto Diet

How can you ensure you’re not consuming too much fruit on a keto diet? Here are some strategies to help you monitor your fruit intake:

1. Track your macros: Use a food tracking app to log your fruit consumption and ensure it fits within your daily carb limit.
2. Measure portions: Use a food scale or measuring cups to accurately portion your fruit servings.
3. Plan ahead: Incorporate fruit into your meal plan in advance to avoid overconsuming.
4. Be mindful of hidden carbs: Remember that fruit in smoothies or recipes still counts towards your daily carb intake.
5. Consider timing: Some people find they can tolerate slightly more carbs post-workout. You might choose to have your fruit serving during this window.

By carefully monitoring your fruit intake, you can enjoy the nutritional benefits and natural sweetness of low-carb fruits while maintaining ketosis.

In conclusion, while fruits are often high in carbs, there are several low-sugar options that can be incorporated into a ketogenic diet. By choosing these keto-friendly fruits and controlling portions, you can enjoy the nutritional benefits and natural sweetness of fruit while adhering to your low-carb lifestyle. Remember, the key to success on any diet is balance and moderation. With careful planning and mindful choices, fruit can be a delicious and nutritious part of your keto journey.

12 Low Sugar Fruits You Can Eat Every Day

Fruit is naturally high in sugars – aka carbs – leading many to believe this food group is forbidden on a keto diet. But there is such a thing as low carb fruit and it is possible to lose weight and enjoy this nutrient dense food group without kicking your body out of ketosis. 

Get hundreds of keto approved foods to help you cut carbs and still eat tasty meals. Download our free Keto Shopping List today!

Is Fruit Bad for You?

Fruits are whole foods, high in natural nutrition and contain no added ingredients. Like most plant based foods, fruits can provide a lot of essential nutrition to your diet – nearly all fruits are high in potassium, vitamin C, and fiber. Plus they are naturally low calorie, low sodium, and low fat, making them a great food for weight loss.

Fruit intake is also associated with a wide range of health benefits including improved digestive health, heart health, mental health, and weight management, along with reduced risk of type 2 diabetes (1,2,3,4,5).  

Fruits also make a great natural sugar substitute for those that have a sweet tooth or are looking to cut added sugars from their diet. A small piece of fruit can often hit the spot and provide significantly more nutritional value than other “sweets”. 

Can You Eat Fruit on the Keto Diet?

A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis – a nutritional state thought to promote increased fat burning and utilization. 

No food is truly forbidden on a keto meal plan – as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables. 

You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size. 

Sugar Content in Fruit Explained 

Fruit is highly nutritious, but it’s also a source of carbohydrates. In fact, fruits are some of the most naturally carb rich, whole foods you can choose. 

It is commonly dinged for its naturally high sugar content, but the sugars found in fruits are not quite the same as the refined and added sugars that we commonly demonize. 

Like many other plant based foods, fruit is also loaded with fiber, a type of carbohydrate that is thought to not impact blood sugar levels in the same way.

Fiber is not easily digested and absorbed by the body – which can help push things through. It also helps draw out some unwanted compounds along the way, like cholesterol. For these reasons a high fiber diet is associated with better digestive and heart health (6,7). It is also part of the reason why fruit falls lower on the glycemic index scale (8). 

Moreover, for your keto meal plan, this means you can enjoy fiber-rich foods like fruits and vegetables, and stay in ketosis. Even though fiber shows up on the nutrition facts label in total carb content, the grams of fiber are often subtracted to give you a net carb count for the food.  

What Fruits are High in Sugar?

To get into ketosis, most people need to eat less than 50 grams of net carbs per day. Considering some fruits have over 25 grams of total carbs per serving which can eat up more than half of your daily carb limit, the type of fruit you choose matters! 

The fruits highest in sugar include tropical fruits, dried fruits, fruit juice, and certain whole fruits. These include the following common options and their associated net carb count per serving: 

1. Dates – 36 g per ¼ cup
2. Cranberry Juice – 34 g per cup
3. Raisins – 31 g per ¼ cup
4. Dried Figs – 28 g per serving
5. Bananas – 24 g per fruit
6. Mango – 23 g per cup
7. Pears – 22 g per fruit
8. Grapes – 19 g per ½ cup
9. Apples – 17 g per fruit

What Fruits are Low in Sugar? 

The fruits lowest in sugar tend to be high in water content or fiber – allowing you to enjoy a larger serving size with fewer carbohydrates. These include many citrus fruits, berries, and some melon. 

Best Fruits to Eat On Keto 

Very few fruits can actually be considered low carb when you take into account a typical serving size. However, if you enjoy them in smaller quantities, they can fit into your daily macro goals and still provide meaningful nutrition. 

Here are the best keto friendly fruits with less than 15 grams of net carb per standard serving. 

1. Unsweetened Acai Puree

Net Carb Count: 1 g per 100g serving

Unlike its sugar filled, popular counterpart the acai bowl, acai as a solo fruit is actually not very sweet. Look for unsweetened puree or acai powder to enjoy this famous “superfruit” as part of a healthy low carb breakfast bowl or morning smoothie. 

2. Starfruit

Net Carb Count: 3.5 g per fruit

This unique and visually appealing fruit, Starfruit or Carambola, is one of the lowest sugar options you can find. Unlike other tropical fruits which tend to be very carb heavy, one medium sized fruit has only 30 calories, 3 grams of fiber and less than 4 grams of net carbs total.  

3. Shredded Coconut

Net Carb Count: 5 g per cup

Coconut, either fresh or dried, is also a unique low carb tropical fruit and it is very popular among keto dieters because it contains high amounts of MCT oil (medium chain triglycerides), a type of fat thought to support ketosis (9).

However, if you are looking to lose weight, just be mindful of your portion size as a single cup packs almost 300 calories. And avoid coconut products with added sugars.

4. Lemon 

Net Carb Count: 5 g per fruit

Lemons are very rarely consumed whole, but they are in fact very low carb and low calorie. They also provide a notable source of vitamin C – 51% of the daily value.  

You can enjoy lemon juice as a garnish or in various recipes to capture their desirable essence, flavor, and nutrients. 

5. Lime

Net Carb Count: 5 g per fruit

Similar to lemon, limes are not eaten as a whole fruit, but their juice is low sugar and worth considering. They also contain 32% of your daily value for vitamin C. 

6. Blackberries

Net Carb Count: 6 g per cup

Blackberries are packed with fiber (almost 8 grams per serving!) and naturally lower in sweetness making them the top low carb berry to reach for. They also provide 50% of your vitamin C are linked to many positive health benefits due to their deep rich color (10). 

7. Plums

Net Carb Count: 6.5 g per fruit

Naturally small in size, a fresh plum is a satisfying way to enjoy a sweeter fruit without overdoing it. 

8. Raspberries

Net Carb Count: 7 g per cup

Similar to blackberries, raspberries are high in fiber and can be more tangy than sweet. One cup has eight grams of fiber and 53% of your vitamin C needs. 

9. Strawberries

Net Carb Count: 8 g per cup

A favorite fruit among many low carb eaters, strawberries are enjoyed on their own or commonly paired with various recipes, ranging from savory to sweet. Grab a handful as a snack, toss them in a salad, or blend them into your morning keto shake. 

10. Fresh Figs

Net Carb Count: 8.5 g per medium fig

While dried figs can pack a punch of sugar, fresh figs contain significantly less. In fact, one small fresh fig has only 6.5 grams of net carbohydrate. 

Slice up fresh figs for a slightly sweet and guilt-free fruit topping on your keto bread – try this with goat cheese!

11. Cantaloupe 

Net Carb Count: 11 g per cup

While not the highest fiber fruit, one cup of cantaloupe has only 50 calories and provides nearly 100% of your daily needs for vitamin C and vitamin A, making it worth making room for every net carb. 

12. Watermelon

Net Carb Count: 11 g per cup

Falling higher on the glycemic index scale due to low fiber content, watermelon is a misunderstood fruit. Although naturally very sweet, it contains mostly water helping to bring down its total carb content.  

Watermelon is also rich in nutrition containing a recognizable amount of vitamin C, vitamin A and potassium. Watermelon also contains more lycopene than fresh tomatoes. 

So there is no need to fear this popular melon, just adjust your portion and dig in! 

Pro tip: Pair with feta cheese to slow your sugar absorption.

Special mention: While not technically fruit, jicama, avocados, and tomatoes are all commonly enjoyed as such and make for great additional low carb choices to consider. 

Stop guessing when it comes to your keto food choices and make cutting carbs feel like a breeze with this free comprehensive Keto Shopping List. Complete with net carb counts for hundreds of foods, not just fruits! 

Low Carb Fruits List – The Ultimate Guide to Keto Fruits

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This low carb fruits list will be your guide to eating fruit on a keto diet. It’ll tell you what fruits are low in carbs as well as tell you what are keto friendly fruits.

When starting a keto diet, people often ask, how many carbs should you have in a day? What can I eat on a keto diet? Are they any zero carb foods? What are low carb fruits and vegetables?

Today I’m going to try and answer a few of these questions for you.

If you haven’t already taken a peak, we have this super handy low carb vegetable list. It will tell you all of the keto friendly vegetables. It breaks them down into total carbs, grams of fiber and net carbs per weight.

It lets you better look at the entire picture of the vegetable and how it might affect your blood sugar and insulin levels. 

If you’re new to keto, we also have a whole post about how to calculate your macros for a keto diet. It helps you calculate how many carbs you should have in a day. 

Knowing how many carbs you have per day can help you choose how many carbs you want coming from low carb fruits and vegetables.

If you have no idea what to eat on a keto diet we’ve got you covered! We also have this handy dandy beginner’s keto grocery list which will tell you what foods are best to eat on a keto diet.

All of these things will help you create a keto meal plan so you can succeed on your keto diet. If you need more help creating a keto diet meal plan, we have a free keto diet meal plan and I also have a few free keto meal plans on my other blog.

Can you eat fruit on a Keto Diet?

YES!

Below I’ve broken down fruit into 2 different lists. High carb fruits list and low carb fruits list. Now be aware, these fruit nutrition lists are per 100g. So when you look at coconut it will seem high, but 100g of coconut is a lot of food since it’s so light compared to something that is dense like stone fruits.

Keto Low Carb Fruits List – Carbs in Fruit per 100g

All of the following nutrition information was looked up using my favorite nutrition tracker app, Cronometer.

• 8.6g carbs in avocado
• 15.2g carbs in coconut
  • 6.2g net carbs in coconut
• 3.8g carbs in olives
• 3.9g carbs in tomatoes
  • 2.6g net carbs in tomatoes
• 7.7g carbs in strawberries
  • 5.5g net carbs in strawberries
• 3.6g carbs in cucumbers
  • 2.4g net carbs in cucumbers
• 9.6g carbs in blackberries
  • 4.2g net carbs in blackberries
• 11.9g carbs in raspberries
  • 5.4g net carbs in raspberries
• 6g carbs in bell peppers
  • 3.9g net carbs in bell peppers
• 5.7g carbs lemon juice
  • 5g net carbs in lemon juice
• 6.7g carbs in lime juice
  • 6.3g net carbs in lime juice
• 7.5g carbs in grape fruits
  • 6.4g net carbs in grapefruit

High Carb Fruits List – Carbs in Fruit per 100g

• 13.8g carbs in apple
  • 10. 6g net carbs in apples
• 14.5g carbs in blueberries
• 7.6g carbs in watermelon
  • 7.1g net carbs in watermelon
• 15.2g carbs in pear
• 8.2g carbs in cantaloupe
  • 6.9g net carbs in cantaloupe
• 14.7g carbs in kiwi
• 11.4g carbs in plums
• 31.2g carbs in plantains
  • 28.9g net carbs in plantains
• 10.6g carbs in nectarine
  • 8.1g net carbs in nectarines
• 18.0g carbs in red grapes
  • 17.3g net carbs in red grapes
• 18.1g carbs in green grapes
  • 17.1g net carbs in green grapes
• 13.3g carbs in tangerine
  • 11.2g net carbs in tangerines
• 75g carbs in dates
• 18.7g carbs in pomegranate
  • 14.4g net carbs in pomegranates
• 22.8g carbs in banana
  • 20.2g net carbs in bananas
• 16g carbs in cherries
  • 11.8g net carbs in cherries
• 9. 5g carbs in peaches
  • 7.8g net carbs in peaches
• 15g carbs in mango
• 11.8g carbs in oranges
  • 9.1g net carbs in oranges
• 13.1g carbs in pineapple
  • 11.6g net carbs in pineapple

Now that you know which fruit are low in carbs, check out our 30 favorite low carb fruit recipes! These are delicious recipes from breakfast to dessert. All of these recipes are low in net carbs so you can eat them on a keto diet.

Looking for easy snack ideas with low carb fruit? Below are some of our favorites!

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If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!

If you need a little more hand holding and want something longer term, you may be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans (1200, 1500 and 1800 calorie levels), weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos and more!

Or if you’ve been doing keto for a while and just need a little help meal planning, we’ve got you covered! Get 1 week of keto meal plans for free!

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Low Carb Fruits List: Searchable Guide to Carbs in Fruit

Olives, pickled, canned or bottled, green	3.84	3.3	0.54	0.54
Avocados, raw, all commercial varieties	8.53	6.7	0.66	1.83
Avocados, raw, California	8.64	6. 8	0.3	1.84
Avocados, raw, Florida	7.82	5.6	2.42	2.22
Rhubarb, raw	4.54	1.8	1.1	2.74
Olives, ripe, canned (small-extra large)	6.26	3.2	0	3.06
Olives, ripe, canned (jumbo-super colossal)	5.61	2.5	0	3.11
Rhubarb, frozen, uncooked	5.1	1.8	1.1	3.3
Carambola, (starfruit), raw	6.73	2.8	3.98	3.93
Blackberries, raw	9.61	5.3	4.88	4.31
Apricots, canned, water pack, without skin, solids and liquids	5.48	1.1	—	4.38
Acerola juice, raw	4.8	0.3	4.5	4.5
Apricots, canned, water pack, with skin, solids and liquids	6.39	1. 6	4.79	4.79
Naranjilla (lulo) pulp, frozen, unsweetened	5.9	1.1	3.74	4.8
Peaches, canned, water pack, solids and liquids	6.11	1.3	4.81	4.81
Lemon juice from concentrate, canned or bottled	5.62	0.7	1.53	4.92
Lemon juice from concentrate, bottled, REAL LEMON	5.66	0.7	1.59	4.96
Lemon juice from concentrate, bottled, CONCORD	5.37	—	1.42	5.37
Lemon peel, raw	16	10.6	4.17	5.4
Raspberries, raw	11.94	6.5	4.42	5.44
Raspberries, frozen, unsweetened	11.94	6.5	4.42	5.44
Strawberries, raw	7.68	2	4.89	5.68
Melons, casaba, raw	6. 58	0.9	5.69	5.68
Gooseberries, raw	10.18	4.3	—	5.88
Guava sauce, cooked	9.48	3.6	5.88	5.88
Prickly pears, raw	9.57	3.6	—	5.97
Lemon juice, frozen, unsweetened, single strength	6.5	0.4	2.4	6.1
Pears, canned, water pack, solids and liquids	7.81	1.6	6.1	6.21
Lime juice, canned or bottled, unsweetened	6.69	0.4	1.37	6.29
Grapefruit, raw, pink and red, Florida	7.5	1.1	—	6.4
Lemons, raw, without peel	9.32	2.8	2.5	6.52
Acerola, (west indian cherry), raw	7.69	1.1	—	6.59
Lemon juice, raw	6.9	0. 3	2.52	6.6
Oheloberries, raw	6.84	—	—	6.84
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	7.87	1	—	6.87
Boysenberries, frozen, unsweetened	12.19	5.3	6.89	6.89
Grapefruit, raw, pink and red and white, all areas	8.08	1.1	6.98	6.98
Strawberries, frozen, unsweetened	9.13	2.1	4.56	7.03
Pears, asian, raw	10.65	3.6	7.05	7.05
Grapefruit juice, white, canned or bottled, unsweetened	7.93	0.8	7.2	7.13
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	7.93	0.8	7.5	7.13
Watermelon, raw	7.55	0. 4	6.2	7.15
Melon balls, frozen	7.94	0.7	—	7.24
Melons, cantaloupe, raw	8.16	0.9	7.86	7.26
Grapefruit, raw, white, all areas	8.41	1.1	7.31	7.31
Pitanga, (surinam-cherry), raw	7.49	—	—	7.49
Pineapple, canned, water pack, solids and liquids	8.3	0.8	7.5	7.5
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	8.51	1	7.51	7.51
Horned melon (Kiwano)	7.56	—	—	7.56
Blackberry juice, canned	7.8	0.1	7.7	7.7
Loganberries, frozen	13.02	5.3	7.7	7.72
Limes, raw	10. 54	2.8	1.69	7.74
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned)	8.94	1.1	7.6	7.84
Lime juice, raw	8.42	0.4	1.69	8.02
Peaches, yellow, raw	9.54	1.5	8.39	8.04
Mulberries, raw	9.8	1.7	8.1	8.1
Grapefruit, raw, white, Florida	8.19	—	—	8.19
Tangerines, (mandarin oranges), canned, juice pack, drained	9.41	1.2	8.25	8.21
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	8.47	0.2	7.42	8.27
Melons, honeydew, raw	9.09	0.8	8.12	8.29
Cranberries, raw	11. 97	3.6	4.27	8.37
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	8.8	0.2	7.42	8.6
Pummelo, raw	9.62	1	—	8.62
Grapefruit juice, pink or red, with added calcium	8.69	0	8.33	8.69
Grapefruit, sections, canned, water pack, solids and liquids	9.15	0.4	8.75	8.75
Feijoa, raw	15.21	6.4	8.2	8.81
Grapefruit, sections, canned, juice pack, solids and liquids	9.21	0.4	8.8	8.81
Nectarines, raw	10.55	1.7	7.89	8.85
Tangerines, (mandarin oranges), canned, juice pack	9.57	0.7	8.87	8.87
Guavas, common, raw	14.32	5.4	8.92	8. 92
Grapefruit, raw, pink and red, all areas	10.66	1.6	6.89	9.06
Grapefruit, raw, white, California	9.09	—	—	9.09
Grapefruit juice, white, raw	9.2	0.1	9.1	9.1
Apricots, raw	11.12	2	9.24	9.12
Papayas, raw	10.82	1.7	7.82	9.12
Oranges, raw, Florida	11.54	2.4	9.14	9.14
Grapefruit juice, pink, raw	9.2	—	—	9.2
Cherries, sour, canned, water pack, drained	10.45	1.2	6.99	9.25
Oranges, raw, all commercial varieties	11.75	2.4	9.35	9.35
Oranges, raw, California, valencias	11.89	2.5	—	9.39
Kumquats, raw	15. 9	6.5	9.36	9.4
Cherries, sour, red, frozen, unsweetened	11.02	1.6	9.02	9.42
Blueberries, wild, frozen	13.85	4.4	—	9.45
Nance, frozen, unsweetened	16.97	7.5	8.31	9.47
Blueberries, frozen, unsweetened	12.17	2.7	8.45	9.47
Currants, red and white, raw	13.8	4.3	7.37	9.5
Mammy-apple, (mamey), raw	12.5	3	—	9.5
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	9.73	0.1	9.63	9.63
Grapefruit, raw, pink and red, California and Arizona	9.69	—	—	9.69
Grapes, canned, thompson seedless, water pack, solids and liquids	10. 3	0.6	9.7	9.7
Tangerine juice, raw	10.1	0.2	9.9	9.9
Plums, raw	11.42	1.4	9.92	10.02
Grapes, muscadine, raw	13.93	3.9	—	10.03
Peaches, canned, extra light syrup, solids and liquids	11.1	1	—	10.1
Plums, canned, purple, water pack, solids and liquids	11.03	0.9	10.1	10.13
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity)	11.27	1.1	9.39	10.17
Applesauce, canned, unsweetened, with added ascorbic acid	11.27	1.1	9.39	10.17
Orange-grapefruit juice, canned or bottled, unsweetened	10.28	0.1	10.18	10.18
Orange juice, raw	10.4	0.2	8.4	10.2
Cherries, sweet, canned, water pack, solids and liquids	11.76	1.5	10.26	10.26
Peaches, canned, juice pack, solids and liquids	11.57	1.3	10.27	10.27
Clementines, raw	12.02	1.7	9.18	10.32
Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C	10.53	0.2	10.3	10.33
Oranges, raw, navels	12.54	2.2	8.5	10.34
Loquats, raw	12.14	1.7	—	10.44
Fruit juice smoothie, ODWALLA, strawberry banana	11.05	0.6	9.9	10.45
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	11.63	1.1	—	10.53
Cherries, sour, red, raw	12.18	1.6	8.49	10.58
Pears, canned, extra light syrup pack, solids and liquids	12.2	1.6	—	10.6
Blackberries, frozen, unsweetened	15.67	5	10.67	10.67
Apples, frozen, unsweetened, heated	12	1.3	—	10.7
Orange juice, canned, unsweetened	11.01	0.3	8.76	10.71
Apricots, canned, juice pack, with skin, solids and liquids	12.34	1.6	10.74	10.74
Apples, raw, granny smith, with skin	13.61	2.8	9.59	10.81
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	10.91	0.1	9.8	10.81
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	11.86	1	10.86	10.86
Apricots, canned, extra light syrup pack, with skin, solids and liquids	12.5	1.6	—	10.9
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	10.9	0	9.3	10.9
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	11.51	0.6	10.16	10.91
Orange juice, chilled, includes from concentrate, with added calcium and vitamin D	11.27	0.3	8.31	10.97
Orange juice, chilled, includes from concentrate, with added calcium	11.27	0.3	8.31	10.97
Oranges, raw, with peel	15.5	4.5	—	11
Apples, frozen, unsweetened, unheated	12.31	1.3	10.1	11.01
Grapefruit juice, white, canned, sweetened	11.13	0.1	11.03	11.03
Fruit juice smoothie, NAKED JUICE, strawberry banana	11.66	0.6	10.05	11.06
Apple juice, canned or bottled, unsweetened, with added ascorbic acid	11.3	0.2	9.62	11.1
Apple juice, canned or bottled, unsweetened, without added ascorbic acid	11.3	0.2	9.62	11.1
Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium	11.49	0.3	9.47	11.19
Apples, raw, golden delicious, with skin	13.6	2.4	10.04	11.2
Groundcherries, (cape-gooseberries or poha), raw	11.2	—	—	11.2
Orange juice, chilled, includes from concentrate	11.54	0.3	8.31	11.24
Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E	11.54	0.3	8.31	11.24
Apples, raw, without skin, cooked, boiled	13.64	2.4	11.01	11.24
Roselle, raw	11.31	—	—	11.31
Pears, canned, juice pack, solids and liquids	12.94	1.6	9.7	11.34
Apples, raw, gala, with skin	13.68	2.3	10.37	11.38
Elderberries, raw	18.4	7	—	11.4
Apples, raw, with skin	13.81	2.4	10.39	11.41
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid	11.54	0.1	—	11.44
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	11.54	0.1	10.93	11.44
Apples, raw, without skin	12.76	1.3	10.1	11.46
Tangerines, (mandarin oranges), raw	13.34	1.8	10.58	11.54
Apples, raw, without skin, cooked, microwave	14.41	2.8	11.61	11.61
Kiwifruit, green, raw	14.66	3	8.99	11.66
Pineapple, raw, all varieties	13.12	1.4	9.85	11.72
Apples, raw, red delicious, with skin	14.06	2.3	10.48	11.76
Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana	12.37	0.6	10.33	11.77
Figs, canned, water pack, solids and liquids	13.99	2.2	11.79	11.79
Tangerine juice, canned, sweetened	12	0.2	11.8	11.8
Pineapple, raw, traditional varieties	11.82	—	8.29	11.82
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	12.53	0.7	11.15	11.83
Pears, raw, bartlett	15.01	3.1	9.69	11.91
Pears, raw, red anjou	14.94	3	9.54	11.94
Guavas, strawberry, raw	17.36	5.4	—	11.96
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	12.18	0.2	9.98	11.98
Orange Pineapple Juice Blend	12.2	0.2	10.57	12
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	13.05	1	—	12.05
Blueberries, raw	14.49	2.4	9.96	12.09
Pineapple, raw, extra sweet variety	13.5	1.4	10.32	12.1
Cranberry juice, unsweetened	12.2	0.1	12.1	12.1
Guava nectar, with sucralose, canned	13.3	1.2	10.15	12.1
Pears, raw	15.23	3.1	9.75	12.13
Juice, apple and grape blend, with added ascorbic acid	12.46	0.2	10.92	12.26
Abiyuch, raw	17.6	5.3	8.55	12.3
Cherries, sweet, canned, juice pack, solids and liquids	13.81	1.5	12.31	12.31
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	13.04	0.6	11.46	12.44
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	12.67	0.2	12.47	12.47
Pineapple, canned, light syrup pack, solids and liquids	13.45	0.8	12.65	12.65
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	12.87	0.2	9.98	12.67
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	12.87	0.2	9.98	12.67
Pears, raw, green anjou	15.79	3.1	9.73	12.69
Juice, apple, grape and pear blend, with added ascorbic acid and calcium	12.96	0.2	9.95	12.76
Mango nectar, canned	13.12	0.3	12.45	12.82
Passion-fruit, (granadilla), purple, raw	23.38	10.4	11.2	12.98
Pears, raw, bosc	16.1	3.1	10.23	13
Pomegranate juice, bottled	13.13	0.1	12.65	13.03
Apples, raw, fuji, with skin	15.22	2.1	11.68	13.12
Peaches, canned, light syrup pack, solids and liquids	14.55	1.3	13.25	13.25
Apples, dried, sulfured, stewed, without added sugar	15.32	2	13.32	13.32
Peach nectar, canned, without added ascorbic acid	13.92	0.6	13.32	13.32
Peach nectar, canned, with added ascorbic acid	13.92	0.6	12.35	13.32
Mangos, raw	14.98	1.6	13.66	13.38
Quinces, raw	15.3	1.9	—	13.4
Passion-fruit juice, purple, raw	13.6	0.2	13.4	13.4
Soursop, raw	16.84	3.3	13.54	13.54
Pears, canned, light syrup pack, solids and liquids	15.17	1.6	12.1	13.57
Carissa, (natal-plum), raw	13.63	—	—	13.63
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	16.67	2.9	12.08	13.77
Apricot nectar, canned, with added ascorbic acid	14.39	0.6	13.24	13.79
Apricot nectar, canned, without added ascorbic acid	14.39	0.6	13.79	13.79
Papaya nectar, canned	14.51	0.6	13.91	13.91
Cherries, sweet, raw	16.01	2.1	12.82	13.91
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	14.93	1	13.93	13.93
Longans, raw	15.14	1.1	—	14.04
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	15.14	1	—	14.14
Tamarind nectar, canned	14.73	0.5	12.7	14.23
Plums, canned, purple, juice pack, solids and liquids	15.15	0.9	14.22	14.25
Passion-fruit juice, yellow, raw	14.45	0.2	14.25	14.25
Pineapple, canned, juice pack, drained	15.56	1.3	14.26	14.26
Kiwifruit, ZESPRI SunGold, raw	15.79	1.4	12.3	14.39
Orange peel, raw	25	10.6	—	14.4
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	14.77	0.2	14.2	14.57
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	14.77	0.2	14.2	14.57
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	14.77	0.2	14.2	14.57
Sapodilla, raw	19.96	5.3	—	14.66
Pomegranates, raw	18.7	4	13.67	14.7
Cherimoya, raw	17.71	3	12.87	14.71
Guanabana nectar, canned	14.93	0.1	13.07	14.83
Apples, canned, sweetened, sliced, drained, heated	16.84	2	14.84	14.84
Apricots, canned, light syrup pack, with skin, solids and liquids	16.49	1.6	14.89	14.89
Pineapple, canned, juice pack, solids and liquids	15.7	0.8	14.45	14.9
Persimmons, japanese, raw	18.59	3.6	12.53	14.99
Apples, canned, sweetened, sliced, drained, unheated	16.7	1.7	15	15
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO	15	0	12.5	15
Grapefruit, sections, canned, light syrup pack, solids and liquids	15.44	0.4	15.04	15.04
Pear nectar, canned, without added ascorbic acid	15.76	0.6	15.16	15.16
Pear nectar, canned, with added ascorbic acid	15.76	0.6	15.16	15.16
Litchis, raw	16.53	1.3	15.23	15.23
Guava nectar, canned, with added ascorbic acid	16.25	1	12.95	15.25
Plums, canned, purple, light syrup pack, solids and liquids	16.28	0.9	15.35	15.38
Currants, european black, raw	15.38	—	—	15.38
Tangerines, (mandarin oranges), canned, light syrup pack	16.19	0.7	15.49	15.49
Java-plum, (jambolan), raw	15.56	—	—	15.56
Nance, canned, syrup, drained	22.79	7	15.66	15.79
Cherries, sweet, canned, light syrup pack, solids and liquids	17.29	1.5	15.79	15.79
Mangosteen, canned, syrup pack	17.91	1.8	—	16.11
Figs, canned, light syrup pack, solids and liquids	17.95	1.8	16.15	16.15
Grapes, american type (slip skin), raw	17.15	0.9	16.25	16.25
Figs, raw	19.18	2.9	16.26	16.28
Applesauce, canned, sweetened, without salt (includes USDA commodity)	17.49	1.2	14.67	16.29
Gooseberries, canned, light syrup pack, solids and liquids	18.75	2.4	—	16.35
Pears, canned, heavy syrup, drained	19.08	2.7	16.42	16.38
Prune juice, canned	17.45	1	16.45	16.45
Peaches, dried, sulfured, stewed, without added sugar	19.69	2.7	16.99	16.99
Fruit cocktail, canned, heavy syrup, drained	18.8	1.7	17.14	17.1
Grapes, red or green (European type, such as Thompson seedless), raw	18.1	0.9	15.48	17.2
Peaches, canned, heavy syrup, drained	18.43	1.2	14.66	17.23
Apples, dehydrated (low moisture), sulfured, stewed	19.91	2.6	—	17.31
Pears, canned, heavy syrup pack, solids and liquids	19.17	1.6	15.2	17.57
Rowal, raw	23.9	6.2	14.1	17.7
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	18.91	1	17.91	17.91
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids	19.11	1	18.11	18.11
Cherries, sour, red, canned, light syrup pack, solids and liquids	19.3	0.8	—	18.5
Apricots, canned, heavy syrup, drained	21.31	2.7	18.65	18.61
Peaches, canned, heavy syrup pack, solids and liquids	19.94	1.3	18.64	18.64
Applesauce, canned, sweetened, with salt	19.91	1.2	—	18.71
Cherries, sweet, canned, pitted, heavy syrup, drained	21.07	2.3	16.18	18.77
Peaches, spiced, canned, heavy syrup pack, solids and liquids	20.08	1.3	18.78	18.78
Apples, dried, sulfured, stewed, with added sugar	20.73	1.9	—	18.83
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	19.65	0.6	19.05	19.05
Strawberries, frozen, sweetened, whole	21	1.9	18.61	19.1
Sugar-apples, (sweetsop), raw	23.64	4.4	—	19.24
Pineapple, canned, heavy syrup pack, solids and liquids	20.2	0.8	16.9	19.4
Apricots, dried, sulfured, stewed, without added sugar	22.15	2.6	19.57	19.55
Blackberries, canned, heavy syrup, solids and liquids	23.1	3.4	19.7	19.7
Boysenberries, canned, heavy syrup	22.31	2.6	—	19.71
Blueberries, frozen, sweetened	21.95	2.2	19.72	19.75
Apricots, canned, heavy syrup pack, without skin, solids and liquids	21.45	1.6	—	19.85
Apricots, canned, heavy syrup pack, with skin, solids and liquids	21.47	1.6	19.87	19.87
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	21.27	1.4	16.18	19.87
Crabapples, raw	19.95	—	—	19.95
Rambutan, canned, syrup pack	20.87	0.9	—	19.97
Raspberries, canned, red, heavy syrup pack, solids and liquids	23.36	3.3	20.06	20.06
Blueberries, canned, light syrup, drained	22.66	2.6	17.45	20.06
Bananas, raw	22.84	2.6	12.23	20.24
Cherries, sweet, frozen, sweetened	22.36	2.1	20.26	20.26
Blueberries, canned, heavy syrup, solids and liquids	22.06	1.6	20.46	20.46
Figs, canned, heavy syrup pack, solids and liquids	22.9	2.2	20.7	20.7
Pineapple, canned, extra heavy syrup pack, solids and liquids	21.5	0.8	—	20.7
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids	22.36	1.3	—	21.06
Pineapple, frozen, chunks, sweetened	22.2	1.1	21.1	21.1
Plums, canned, heavy syrup, drained	23.12	1.5	21.58	21.62
Jackfruit, raw	23.25	1.5	19.08	21.75
Raspberries, frozen, red, sweetened	26.16	4.4	21.76	21.76
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	22.77	1	—	21.77
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	22.89	1.1	—	21.79
Strawberries, canned, heavy syrup pack, solids and liquids	23.53	1.7	21.83	21.83
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	23.27	1.1	22.17	22.17
Peaches, frozen, sliced, sweetened	23.98	1.8	22.18	22.18
Breadfruit, raw	27.12	4.9	11	22.22
Plums, canned, purple, heavy syrup pack, solids and liquids	23.24	0.9	22.31	22.34
Apricots, frozen, sweetened	25.1	2.2	—	22.9
Jackfruit, canned, syrup pack	23.94	0.9	—	23.04
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	24.85	1.6	—	23.25
Durian, raw or frozen	27.09	3.8	—	23.29
Figs, dried, stewed	27.57	4.2	23.35	23.37
Blueberries, wild, canned, heavy syrup, drained	28.32	4.9	19.28	23.42
Pears, canned, extra heavy syrup pack, solids and liquids	25.25	1.6	—	23.65
Prunes, canned, heavy syrup pack, solids and liquids	27.8	3.8	—	24
Strawberries, frozen, sweetened, sliced	25.92	1.9	24.01	24.02
Peaches, dried, sulfured, stewed, with added sugar	26.6	2.4	—	24.2
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	26.23	1.5	—	24.73
Plums, dried (prunes), stewed, without added sugar	28.08	3.1	24.98	24.98
Peaches, canned, extra heavy syrup pack, solids and liquids	26.06	1	—	25.06
Apricots, dried, sulfured, stewed, with added sugar	29.26	4.1	—	25.16
Plums, canned, purple, extra heavy syrup pack, solids and liquids	26.31	1	—	25.31
Sapote, mamey, raw	32.1	5.4	20.14	26.7
Pears, dried, sulfured, stewed, without added sugar	33.81	6.4	27.41	27.41
Figs, canned, extra heavy syrup pack, solids and liquids	27.86	—	—	27.86
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	29.23	0.8	—	28.43
Plantains, cooked	31.15	2.3	14	28.85
Plums, dried (prunes), stewed, with added sugar	32.88	3.8	—	29.08
Rhubarb, frozen, cooked, with sugar	31.2	2	28.7	29.2
Plantains, raw	31.89	2.3	15	29.59
Prunes, dehydrated (low-moisture), stewed	29.7	—	—	29.7
Pears, dried, sulfured, stewed, with added sugar	37.14	5.8	—	31.34
Apricots, dehydrated (low-moisture), sulfured, stewed	32.62	—	—	32.62
Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	33.86	1	29.68	32.86
Persimmons, native, raw	33.5	—	—	33.5
Peaches, dehydrated (low-moisture), sulfured, stewed	34.14	—	—	34.14
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	34.56	0.4	34.16	34.16
Orange juice, frozen concentrate, unsweetened, undiluted	35.19	1	29.68	34.19
Plantains, yellow, fried, Latino restaurant	40.77	3.2	21.76	37.57
Maraschino cherries, canned, drained	41.97	3.2	38.77	38.77
Cranberry sauce, whole, canned, OCEAN SPRAY	40.4	1.2	31.3	39.2
Cranberry sauce, canned, sweetened	40.4	1.1	31.75	39.3
Cranberry sauce, jellied, canned, OCEAN SPRAY	40.61	1	32.2	39.61
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid	41	0.4	38.83	40.6
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid	41	—	38.83	41
Pineapple juice, frozen concentrate, unsweetened, undiluted	44.3	0.7	43.6	43.6
Plantains, green, fried	49.17	3.5	3.63	45.67
Cranberry-orange relish, canned	46.2	0	—	46.2
Peaches, dried, sulfured, uncooked	61.33	8.2	41.74	53.13
Figs, dried, uncooked	63.87	9.8	47.92	54.07
Papaya, canned, heavy syrup, drained	55.83	1.5	52.2	54.33
Apricots, dried, sulfured, uncooked	62.64	7.3	53.44	55.34
Plums, dried (prunes), uncooked	63.88	7.1	38.13	56.78
Apples, dried, sulfured, uncooked	65.89	8.7	57.19	57.19
Tamarinds, raw	62.5	5.1	38.8	57.4
Persimmons, japanese, dried	73.43	14.5	—	58.93
Prune puree	65.1	3.3	39	61.8
Pears, dried, sulfured, uncooked	69.7	7.5	62.2	62.2
Goji berries, dried	77.06	13	45.61	64.06
Litchis, dried	70.7	4.6	66.1	66.1
Dates, deglet noor	75.03	8	63.35	67.03
Currants, zante, dried	74.08	6.8	67.28	67.28
Dates, medjool	74.97	6.7	66.47	68.27
Raisins, seeded	78.47	6.8	—	71.67
Blueberries, dried, sweetened	80	7.5	67.5	72.5
Longans, dried	74	—	—	74
Raisins, seedless	79.18	3.7	59.19	75.48
Raisins, golden seedless	79.52	4	59.19	75.52
Cranberries, dried, sweetened	82.8	5.3	72.56	77.5
Cherries, tart, dried, sweetened	80.45	2.5	67.15	77.95
Bananas, dehydrated, or banana powder	88.28	9.9	47.3	78.38
Apples, dehydrated (low moisture), sulfured, uncooked	93.53	12.4	81.13	81.13
Apricots, dehydrated (low-moisture), sulfured, uncooked	82.89	—	—	82.89
Peaches, dehydrated (low-moisture), sulfured, uncooked	83.18	—	—	83.18
Prunes, dehydrated (low-moisture), uncooked	89.07	—	—	89.07

What Fruits Can You Eat on Keto?

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Are fruits keto friendly? It depends! To help make things less confusing, we put together a guide to what fruits you can eat on keto and which are best to avoid.

Can You Have Fruit on Keto?

Because they are sweet, fruits are often considered “off-limits” when it comes to the keto diet. However, it is possible to enjoy some fruit AND stay in ketosis.

The keto diet is all about staying within a certain carb limit. This limit depends on the individual and their goals. Someone on a very strict keto diet may set a daily limit of 20 grams of carbs or less. On the other hand, a maintenance diet may be around 100 grams of carbs. Many keto dieters will try to stay somewhere in between.

Related: Click here to learn more about how many carbs you can eat on the keto diet!

So it’s not as much about what specific foods you’re eating, but how they factor into your overall carb count for the day. (Though certain foods that are highly processed and/or high in added sugars are generally not advisable at all.)

Foods high in carbs will make you hit your daily carb limit more quickly. For example, if you’re trying to stick to under 50 carbs per day, a banana will eat up more than half of your carb allowance! That’s why you may see certain fruits on “foods to avoid” lists.

Is Fruit Sugar Bad?

Fruit contains two types of sugar: fructose and glucose. (The fructose in sugar is not to confused with high fructose corn syrup, which is man-made and highly concentrated.)

There is the argument that fruit sugars are better for you because they are natural. However, any type of sugar will have the same effect of stalling your weight loss if you overindulge.

The thing about fruit sugar is that it is balanced by fiber, water, and other nutrients. The water and fiber help your body feel full and so you’re less likely to overeat on fruit, than say a candy bar.

I am personally a believer in balance. A diet that is only meat and cheese may be extremely low carb, but it might not be considered “healthy.” Including certain fruits that are high in fiber, vitamins, minerals, antioxidants, etc. can be worth a few extra carbs. 

That’s why it’s so important to know which fruits have the fewest carbs so you can make choices that fit into your daily carbohydrate allowance. We’ve put together a list of the best fruits to eat on keto, along with both their total carb and net carb count.

Related: Why Am I Not Losing Weight on Keto?

What Fruits Can You Eat on Keto?

The following fruits are all under 12 total carbs per half cup serving. Most are actually lower than that, especially when you take into account fiber content and net carbs.

• Tomato — Often thought of as a vegetable, tomatoes are actually a fruit! And with only 3.5 grams total carbs and 2.5g net carbs, they are one of the best low carb choices!
• Strawberries — Clocking in around 6 grams total carbs and 4.5 grams net carbs, strawberries are an excellent choice for low carb fruits.
• Cranberries — Whole cranberries contain fewer than 6 grams of total carbs or about 4.5 grams net carbs in a half cup serving. You’ll want to avoid dried cranberries, which are more concentrated and higher in carbs, or enjoy a smaller portion.
• Blackberries — Though they contain about 7 grams total carbs, blackberries are a good source of fiber and only have 3g net carbs when you consider their high fiber content.
• Raspberries — A half cup of raspberries contains around 7 grams total carbs and 3 grams net carbs. Like blackberries, they are an excellent choice if you’re looking for a low carb and high fiber fruit.
• Cantaloupe — While berries have a reputation for being the best fruits for low carb diets, cantaloupe are also an excellent option, with 7 grams total carbs and about 6 grams net carbs (per half cup).
• Watermelon — With just under 6 grams total carbs in a half cup, watermelon could be considered a keto-friendly fruit. It does not contain much fiber, so the net carb count is very close to total carbs.
• Avocado — Like tomatoes, avocados are often referred to as a vegetable but are technically a fruit. They contain about 6 1/2 grams of total carbs. However, avocados are very high in fiber, making their net carb count as low as 1.5 grams in a half cup!
• Lemons — Under 10 grams total carbs and about 6 1/2 grams net carbs (per half cup), lemons are great for low carb dieters. A squeeze of lemon juice adds flavor, with even fewer carbs!
• Lime — One lime contains about 7 grams total carbs and 5 grams net carbs. Like lemons, adding a squeeze of lime juice is a wonderful way to add a burst of flavor to drinks or recipes.
• Peaches — Peaches contain about 8 grams total carbs and less than 7 grams net carbs (per half cup), so they can be incorporated into a keto diet in moderation.
• Blueberries — With 11g total carbs and 9g net carbs, blueberries are higher in carbs than other berries, but can still be worked into a keto diet. They make a great accent in recipes such as lemon blueberry muffins or blueberry pancakes, so you can enjoy the flavor with a smaller portion size.

Can You Have Fruit Juice on Keto?

It’s generally recommended to stay away from fruit juice on a keto or low carb eating plan. Many commercial juices contain sweeteners, in addition to natural sugars already present in fruit. Juice is more concentrated than whole fruit and contains a higher carb count, even with no sugar added.

The other issue with juice is that it gets rid of all the fiber, which is one of fruit’s main benefits. Fiber is a carbohydrate that the body does not digest, so it does not count towards net carbs. Even though fiber itself isn’t digested, it can help improve digestion of other foods by helping them pass more easily through the intestines and softening stools.

If you’re craving a taste of your favorite fruit, skip juice and go for the real thing, in moderation of course.

Related: Click here for more keto food swaps!

Fruits to Avoid on Keto

All of the fruits listed below have more than 12 grams total carbs per half cup. Bananas, mangoes, and pineapples are especially high in carbs and sugars. Dried fruits should be avoided, as they are more concentrated in sugars. And of course, skip any sweetened fruits or fruits canned in syrup.

• Bananas
• Pineapple
• Mango
• Apples
• Raisins and other dried fruits
• Grapes
• Pears
• Kiwi

Keep in mind that the fruits on this list are not “bad” and do have nutritional value. However, due to their high carb content, they are tough to incorporate in a low carb or keto diet.

What Other Foods Can You Eat on the Keto Diet?

We created a comprehensive guide to the best keto-friendly foods, as well as a handy printable “cheat sheet.” Learn more about what foods are low in carbs and which should be avoided to stay in ketosis.

Click here for our free keto food guide!

More Keto Questions Answered:

Can You Eat Peanut Butter on Keto?

What are the Best Keto Sweeteners?

Keto Diet Foods List 2021

If you’re thinking about trying a new diet to shed some pounds, the keto diet is probably the first thing that’s come to mind.

The idea of maintaining ketosis has taken over the weight loss space ever since celebrities like Kourtney Kardashian and Halle Berry touted the keto diet in years past, pushing an extremely high-fat (and nearly zero-carb!) diet plan to the forefront of the discussion.

Being curious about the keto diet is only natural, because let’s be real: There are very few other diets where copious amounts of bacon and cheese are on the menu. But simply listing the different ingredients you can and can’t eat while working your way through the keto diet doesn’t explain how exactly it works.

The diet’s main principle is maintaining ketosis, a metabolic state that pushes your body to burn fat for daily fuel rather than glucose sourced from carbohydrates. Originally designed to help patients fight epilepsy, the keto diet supposedly guides you into ketosis by eliminating some significant food groups that you normally interact with every day — mainly, items containing sugars and carbohydrates, as these don’t allow your metabolism to use fat as a main energy source.

Sugar and carbohydrates don’t sound like they’re part of a healthy meal to most — but in reality, they can be found in some pretty nutritious items you’ll have to cut out of your diet entirely. It’s why nutritionists and health experts may be critical of the keto diet, especially since deprivation requires tons of willpower that might be counterintuitive to your needs. While the keto diet could result in serious weight loss for those who can stick to the diet’s plan, if you know you simply can’t give up bread or fruits, it’s okay — Stefani Sassos, MS, RD, CDN, a registered dietitian within the Good Housekeeping Institute, says that the Mediterranean diet or ‘flexitarian’ meal plans could also help you lose weight in the long run.

If you’ve seen a friend transform their body while on the keto diet, read up on what it entails below before you take a swing at achieving ketosis. Like all diets, Sassos points out that the keto program doesn’t guarantee sustained weight loss (in fact, some people report ballooning in weight afterwards) and that you should discuss any long term diet changes with your healthcare provider.

Editor’s note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

What You Can Eat on a Keto Diet:

Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.

Design: Laura Formisano

• Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
• Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
• Shellfish: Crab, clams, oysters, lobster, mussels.
• Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and plenty of avocados!), mayonnaise.
• High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
• A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
• Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters (look for natural varieties that aren’t sweetened).
• A selection of berries: Blueberries, blackberries, raspberries.
• Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
• All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.

What You Can’t Eat on the Keto Diet:

It’s a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!

Design: Laura Formisano

• Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.
• Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
• Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour. There are some work arounds that dieters can still enjoy, like faux tortilla wraps that are made from cheese.
• Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
• Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. You’ll have to settle for sugar alternatives, including natural substitutes like this monkfruit sugar replacement.
• Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Dieters can shop for dessert alternatives like this keto-friendly ice cream that won’t impact your blood sugar levels in a single serving.
• A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
• Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. If you’re going to spring for wine, keep it as dry as possible — the bottle should have less than 10g of sugar in its entirety.
• Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces that contain added sugar.
• Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts.

If you’re tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we’re all about broccoli), many others get nixed (bye, bananas and sweet potatoes).

*With additional reporting by Caroline Picard.

Zee Krstic
Associate Health Editor
Zee Krstic is a health editor for GoodHousekeeping.com, where he covers the latest in health and nutrition news, decodes diet and fitness trends, and reviews the best products in the wellness aisle.

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Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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Following a healthy, low-carb diet can seem challenging, especially if you’re new to it. But once you learn a few simple rules, you’ll be surprised how easy it is to follow the keto way.

This is our quick guide to keto-friendly foods that will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s or epilepsy.

Which Foods Should I Eat on a Keto Diet?

KetoDiet is not just about losing weight at any cost; it’s about adopting a healthier lifestyle. Contrary to common misconceptions, the ketogenic diet doesn’t revolve around bacon, eggs and cheese. No matter how low the carb count is, always pay attention to food quality and prirotize real food. A well formulated ketogenic diet should include a variety of whole foods — meat, fish, seafood, eggs, nuts, full-fat dairy, vegetables and occasionally some fruit such as berries.

Which Foods Should I Avoid on a Keto Diet?

On a classic ketogenic diet your daily carb limit will be between 20 to 25 grams of net carbs (or 30 to 50 grams of total carbs). This means that you will need to avoid all high carb foods including grains (rice, bread, cereal, pasta, etc), potatoes, sugar, most legumes and fruits. Additionally, you should avoid or minimize the consumption of processed foods and inflammatory fats.

In our KetoDiet App it easy to follow a low-carb diet. Apart from daily tracking, you’ll find hundreds of low-carb recipes, guides and expert articles — all you need to follow a healthy keto diet in one place.

Below is a detailed list of the most common low-carb foods recommended for the ketogenic diet.

EAT Freely

Grass-fed and wild animal sources

• grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter – these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
• offal, grass-fed (liver, heart, kidneys and other organ meats)

Healthy fats

• saturated fats (lard, tallow, chicken fat, duck fat, goose fat, clarified butter (ghee), butter, coconut oil and MCT oil)
• monounsaturated fats (avocado oil, macadamia oil and olive oil)
• polyunsaturated fats: omega 3 fatty acids, especially from animal sources (fatty fish and seafood)
• You can find a complete guide to fats & oils in my post here. (which oils and fats are ideal for cold use, which for high-heat cooking and which to avoid)

Non-starchy vegetables and mushrooms

• leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
• some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
• celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
• mushrooms (white, brow, Portobello, shiitake, chanterelle, etc)

Fruits

• avocado
• coconut
• rhubarb
• olives

Beverages and Condiments

• water (still), coffee (black or with cream or coconut milk), tea (black, herbal)
• pork rinds (cracklings) for “breading”
• mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi, kombucha and sauerkraut (make your own) – best homemade with no additives (my recipes for home-made condiments are here)
• all spices and herbs, lemon or lime juice and zest
• whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white protein and gelatin (grass-fed, hormone free)

Eat Occasionally

Vegetables and Fruits

• some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
• nightshades (eggplant, tomatoes, peppers)
• some root vegetables (parsley root), spring onion, leek, onion, garlic, winter squash (pumpkin)
• sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
• berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)

Grain-fed animal sources and full-fat Dairy

• beef, poultry, eggs and ghee (avoid farmed pork, it’s too high in omega 6 fatty acids)
• dairy products (plain full-fat yogurt, cottage cheese, heavy cream, sour cream, cheese) – avoid products labeled “low-fat”, most of them are packed with sugar and starch that will only stimulate your appetite. You can read more in this post: Dairy on a Ketogenic Diet.
• bacon – beware of preservatives and added starches (nitrates are acceptable if you eat foods high in antioxidants)

Nuts and seeds

• macadamia nuts (very low in carbs, high in monounsaturated fats)
• pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, chia seeds
• brazil nuts (beware of very high level of selenium – don’t eat too many of them!)
• You can read more in this post: Nuts & Seeds on a Ketogenic Diet, and in this post: Is Flaxseed Healthy?

Fermented soy products

• if eaten, only non GMO and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or paleo-friendly coconut aminos
• Edamame (green soy beans), black soybeans – unprocessed

Condiments

• healthy zero-carb sweeteners (Stevia, Swerve, Erythritol, etc.)
• thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly – some people following the paleo diet use it, as you only need a very little amount)
• sugar-free tomato products (puree, passata, ketchup)
• cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
• beware of sugar-free chewing gums and mints – some of them have carbs from sugar alcohols like sorbitol, maltitol and xylitol that may raise blood sugar and cause digestive issues

Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates – depends on your daily carb limit

• root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
• watermelon, Cantaloupe / Galia / Honeydew melons
• pistachio and cashew nuts, chestnuts
• Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)

Alcohol

• dry red wine, dry white wine, spirits (unsweetened) – avoid for weight loss, only for weight maintenance

Avoid Completely

Food rich in carbohydrates, factory-farmed meat and processed foods

• Any foods with added sugar. Avoid sweeteners that raise blood sugar, cause insulin spikes, stimulate your appetite and kick you out of ketosis.

• All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.)
  sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).

• Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs,
  avoid fish high in mercury.

• Processed foods containing carrageenan (e.g. some almond milk products – watch for additives), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don’t have to be labeled!), wheat gluten.

• Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) – these may cause cravings and have been linked to other health issues such as migraines.

• Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.

• “Low-fat”, “low-carb” and “zero-carb” products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)

• Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the “good” bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.

• Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) – you can try my low-carb cocktails and drinks.

• Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) – better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).

• Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn’t eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make your own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin).

• Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto’s. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

Carbs in Common Keto Foods

Carbs in Animal products

Most animal products are very low in carbs and ideal for the ketogenic diet. All meat and fish apart from liver and some types of seafood are zero carb. Also, beware of processed meat such as sausages as these foods may contain hidden carbs from added starches and sugar.

Source	Net Carbs (grams)	Serving size
meat and fish	0	150 g / 5.3 oz
organ meats, liver (average)	3	150 g / 5.3 oz
prawns (cooked)	1.4	150 g / 5.3 oz
eggs	0.7	piece, large
cream (full-fat)	1.6	1/4 cup, 60 ml / 2 fl oz
butter	0	1 tbsp
cheese (hard)	0.4	30 g / 1 oz
cream cheese (full-fat)	1.6	1/4 cup, 50 g / 1.75 oz

Carbs in Vegetables

When it comes to leafy greens, the darker the leaves, the better. Dark leafy green contain very few carbs and are nutrient-dense. Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.

And keto eating is not all about greens! There are plenty of other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.

Source	Net Carbs (grams)	Serving size
lettuce (sliced, average)	0.5	1 cup, 50 g / 1.75 oz
swiss chard, sliced	0.8	1 cup, 35 g / 1.25 oz
collard greens, sliced	0.8	1 cup, 35 g / 1.25 oz
bok choy, sliced	0.8	1 cup, 70 g / 2.4 oz
asparagus	2.7	150 g / 5.3 oz
green beans	6.4	150 g / 5.3 oz
summer squash (zucchini / courgette)	3.2	150 g / 5.3 oz
winter squash (pumpkin)	9	150 g / 5.3 oz
cucumber	2.2	150 g / 5.3 oz
spinach, cooked	1.2	1/2 cup, 90 g / 3.2 oz
kale (Italian dark-leaf)	2.1	150 g / 5.3 oz
kale (curly)	5.4	150 g / 5.3 oz
savoy cabbage	4.5	150 g / 5.3 oz
cabbage (white)	5	150 g / 5.3 oz
cabbage (red)	7.9	150 g / 5.3 oz
celery stalk	1.6	3 medium, 120 g / 4.2 oz
peppers (green)	3.5	piece, 120 g / 4.2 oz
peppers (red)	4.7	piece, 120 g / 4.2 oz
tomatoes, chopped	4.8	1 cup, 180 g / 6.3 oz
eggplant (aubergine)	3.5	150 g / 5.3 oz
broccoli, chopped	6.1	150 g / 5.3 oz
cauliflower	4.5	150 g / 5.3 oz
mushrooms, white	3.4	150 g / 5.3 oz
mushrooms, brown	5.6	150 g / 5.3 oz
onion, white (sliced)	2.2	1/4 cup, 40 g / 1.4 oz
garlic	0.9	1 clove

Carbs in Fruit

Even fruits have a place in a healthy keto diet. Include low-carb fruits such as raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado.

Source	Net Carbs (grams)	Serving size
strawberries, sliced	4.7	1/2 cup, 85 g / 2.9 oz
raspberries	3.3	1/2 cup, 62 g / 2.2 oz
blackberries	3.1	1/2 cup, 72 g / 2.5 oz
blueberries	8.9	1/2 cup, 74 g / 2.6 oz
avocado	3.7	piece, average (200 g / 7 oz)

Carbs in Nuts & Seeds

Nuts and seeds are a fantastic source of healthy fats. Macadamia nuts, hazelnuts and pecans are very low in carbs and a great source of monounsaturated fats. Almonds are a good source of protein. Other keto friendly options are walnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.

Apart from whole nuts, you can use nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios as they’re relatively high in carbs. For more about nuts and seeds, check out this Guide to Nuts & Seeds on a Keto Diet.

Source	Net Carbs (grams)	Serving size
macadamia nuts	1.5	30 g / 1 oz
almonds	2.7	30 g / 1 oz
pecans	1.2	30 g / 1 oz
hazelnuts	2	30 g / 1 oz
walnuts	2	30 g / 1 oz
cashew nuts	7.6	30 g / 1 oz
pumpkin seeds	1.3	30 g / 1 oz
sunflower seeds	3.2	30 g / 1 oz
tahini (unsweetened sesame paste)	1.8	1 tbsp
chia seeds	0.4	1 tbsp
pistachio nuts	4.9	30 g / 1 oz

Carbs in Condiments & Other Foods

When it comes to condiments, always read the labels and avoid products with added sugar, starches, inflammatory fats like soy bean oil, and other unnecessary additives.

Source	Net Carbs (grams)	Serving size
almond milk (unsweetened)	0.3	1/4 cup, 60 ml / 2 fl oz
coconut milk	1.6	1/4 cup, 60 ml / 2 fl oz
coconut milk (creamed)	2.7	1/4 cup, 60 ml / 2 fl oz
olives	0.2	30 g / 1 oz
sauerkraut (solids only)	0.5	1/4 cup, 35 g / 1.25 oz
mustard	0.7	1 tbsp
tomato puree	5.7	1 tbsp
apple cider vinegar	0.1	1 tbsp
coconut aminos	1	1 tbsp
dark chocolate (85%)	5.7	30 g / 1 oz
coconut flour	3.2	1/4 cup, 30 g / 1 oz
almond flour	2.2	1/4 cup, 25 g / 0.9 oz
flax meal	0.6	1/4 cup, 38 g / 1.3 oz
psillium hush powder	1.4	1/4 cup, 16 g / 0.6 oz
Erythritol	0.5	1 tbsp
stevia (drops)	< 0.1	1/4 tsp
wine (red, dry)	6	1 glass / 5 fl oz
wine (white, dry)	6	1 glass / 5 fl oz
spirits (sugar-free, ~ 40% vol)	0	1 jigger / 1.5 fl oz

Which Fats Are Healthy on a Keto Diet?

Not all fats and oils are equal. Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil. Butter is not a suitable high-heat cooking option as the milk solids tend to burn. It’s ideal for finishing meals or for light cooking.

Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, almond and macadamia oil, are best for cold use, stir-fries, finishing meals, or after cooking.

Oils high in polyunsaturated fats (PUFA) are only suitable for cold use, such as in salad dressings and mayonnaise. These include nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.

Apart from added fats and oils, include foods high in healthy fats such as avocados, nuts, seeds, fatty fish, grass-fed beef and eggs.

Good Sources of Protein on a Keto Diet

Protein is not found just in meats. There are many meat-free and plant-based sources of protein! The more fat the meat contains, the less protein is usually has.

Protein in Meat, Fish and Seafood

Source	Protein (grams)	Serving size
turkey / chicken breast, raw	37	150 g / 5.3 oz
chicken thighs, raw	29	150 g / 5.3 oz
beef, lean steak, raw	31	150 g / 5.3 oz
beef steak, ribeye, raw	28	150 g / 5.3 oz
pork loin (chops), raw	31	150 g / 5.3 oz
venison steak, raw	32	150 g / 5.3 oz
lamb chops, raw	28	150 g / 5.3 oz
duck (meat only), raw	30	150 g / 5.3 oz
duck (meat and skin), raw	17	150 g / 5.3 oz
bacon, raw	12	3 slices / 90 g / 3.2 oz
chorizo salami, raw	22	90 g / 3.2 oz
salmon, raw	32	150 g / 5.3 oz
tuna, raw	37	150 g / 5.3 oz
cod, raw	27	150 g / 5.3 oz
sardines, raw	30	150 g / 5.3 oz
mackerel, raw	28	150 g / 5.3 oz
sea bass, raw	28	150 g / 5.3 oz
sea bream, raw	36	150 g / 5.3 oz
prawns, shrimps, mussels, clams, raw	22	150 g / 5.3 oz
octopus, raw	19	150 g / 5.3 oz
squid and calamari, raw	23	150 g / 5.3 oz
lobster, raw	25	150 g / 5.3 oz
gelatine	6	1 tbsp

For vegetarian options, these are the main sources of protein:

Protein in Eggs and Dairy

Source	Protein (grams)	Serving size
eggs, chicken	6.3	piece, large
eggs, duck	9	piece, large
cream (heavy whipping)	1.1	1/4 cup
cream (soured)	1.2	1/4 cup
cream cheese	3.5	1/4 cup
hard full-fat cheese (e.g. cheddar)	14.2	60 g / 2 oz
mozzarella	13.8	60 g / 2 oz
feta	8.1	60 g / 2 oz
mascarpone	3.6	1/4 cup
ricotta	6.9	1/4 cup

You can always boost your protein intake with high-quality whey protein powders. There is a good overview of other protein powders here (includes vegan options).

Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a part of the paleo diet, these are the main sources of protein for vegan-friendly diets:

Protein in Nuts and Seeds

Source	Protein (grams)	Serving size
almonds	6	30 g / 1 oz
walnuts	4.3	30 g / 1 oz
pecans	2.6	30 g / 1 oz
hazelnuts	4.2	30 g / 1 oz
macadamia nuts	2.2	30 g / 1 oz
cashew nuts	5.2	30 g / 1 oz
pistachio nuts	5.7	30 g / 1 oz
brazil nuts	4.1	30 g / 1 oz
pine nuts	3.9	30 g / 1 oz
pumpkin seeds	8.6	30 g / 1 oz
sunflower seeds	5.9	30 g / 1 oz
sesame seeds / tahini paste	5	30 g / 1 oz

Protein in Vegetables, Fruits and Other Foods

Source	Protein (grams)	Serving size
broccoli	2.6	1 cup, chopped
broccoli raab	1.3	1 cup
sugar-snap peas	1.7	1 cup
green beans	1.8	1 cup
bean sprouts	1.5	1 cup
spinach	5.3	1 cup, cooked
kale	2.2	1 cup
artichoke	4.2	medium piece
asparagus	2.9	1 cup
cauliflower	2.1	1 cup, chopped
mushrooms, average	1-2.5	1 cup, sliced
coconut	1	1/4 cup, shredded
coconut milk	1.1	1/4 cup
avocado	4	piece, average
tempeh (fermented soy – paleo if non-GMO)	7.7	1/4 cup
sun-dried tomatoes	1.4	1/4 cup
seaweed (e.g. wakame)	10	1 cup

Keto Food Pyramid

To make following a healthy keto diet easy for you, we created a simple food pyramid. Click on it to see the large version and feel free to pin, share and print it!

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About the Reviewer

This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.

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Low Carb Fruit List – Keto & Low Carb Vegetarian Recipes

The list below is a complete list of carbs in fruit, showing most fruits whether they are low or high in carbs.

I’ve shown the list alphabetically but you can search for something specific, sort, and organize the low carb fruit list to customize your needs. If you find a fruit that it is missing, let me know and I’ll add it.

The data comes from the USDA nutrient database in 100-gram quantities, so you can rest assured the information is reliable – even if there may be a few surprises in it.

The fruits are listed below in 100-gram quantities for easy comparison.

You can download a pdf file of this complete list below:

Name	Net Carbs (g)	Fibre (g)	Total Carbs (g)
Apples, raw, with skin	11.41	2.4	13.81
Apricots, raw	9.12	2	11.12
Avocados	1.83	6.7	8.53
Bananas	20.24	2.6	22.84
Blackberries	4.31	5.3	9.61
Blueberries	12.09	2.4	14.49
Breadfruit	22.22	4.9	27.12
Cherries, sour, red, raw	10.58	1.6	12.18
Cherries, sweet, raw	13.91	2.1	16.01
Clementines, raw	10.32	1.7	12.02
Cranberries, raw	8.37	3.6	11.97
Dates, medjool	68.27	6.7	74.97
Dragon fruit	8	1	9
Durian, raw or frozen	23.29	3.8	27.09
Elderberries, raw	11.4	7	18.4
Figs, raw	16.28	2.9	19.18
Gooseberries, raw	5.88	4.3	10.18
Grapefruit, raw,	6.98	1.1	8.08
Grapes, red or green , raw	17.2	0.9	18.1
Guavas, common, raw	8.92	5.4	14.32
Jackfruit, raw	21.75	1.5	23.25
Kiwifruit, green, raw	11.66	3	14.66
Kumquats, raw	9.4	6.5	15.9
Lemons, raw, without peel	6.52	2.8	9.32
Limes, raw	7.74	2.8	10.54
Lychees, raw	15.23	1.3	16.53
Loganberries	7.72	5.3	13.02
Mangos, raw	13.38	1.6	14.98
Mangosteen	10	5	15
Melons, cantaloupe, raw	7.26	0.9	8.16
Melons, casaba, raw	5.68	0.9	6.58
Melons, honeydew, raw	8.29	0.8	9.09
Mulberries, raw	8.1	1.7	9.8
Nectarines, raw	8.85	1.7	10.55
Olives	0.54	3.3	3.84
Oranges, raw, with peel	11	4.5	15.5
Papayas, raw	9.12	1.7	10.82
Passion-fruit, raw	12.98	10.4	23.38
Peaches, raw	8.04	1.5	9.54
Pears, asian, raw	7.05	3.6	10.65
Pears, raw	12.13	3.1	15.23
Persimmons, japanese, raw	14.99	3.6	18.59
Persimmons, native, raw	33.5	0	33.5
Pineapple, raw, all varieties	11.72	1.4	13.12
Plantains, raw	29.59	2.3	31.89
Plums, raw	10.02	1.4	11.42
Pomegranates, raw	14.7	4	18.7
Prickly pears, raw	5.97	3.6	9.57
Quinces, raw	13.4	1.9	15.3
Raisins, seedless	75.48	3.7	79.18
Raspberries, raw	5.44	6.5	11.94
Rhubarb, raw	2.74	1.8	4.54
Sapodilla, raw	14.66	5.3	19.96
Soursop, raw	13.54	3.3	16.84
Strawberries, raw	5.68	2	7.68
Star Fruit	4.2	2.8	7
Tamarinds, raw	57.4	5.1	62.5
Tangerines, (mandarin oranges), raw	11.54	1.8	13.34
Watermelon, raw	7.15	0.4	7.55

90,000 do’s and don’ts

When people go on a ketogenic diet, fruits can be confusing. They have been marketed as good for health for many years and generally have a positive reputation.

However, on keto, consuming fruit can make it difficult to limit carbs below 30g per day, and thus prevent you from entering ketosis. In most cases, just one fruit can make up the majority of your daily carbohydrate intake.

Since fruits contain natural sugars (fructose and glucose), we must closely monitor the amount of low-carb fruits we eat each day.The best strategy to minimize your fruit sugar intake is to stick to berries (especially raspberries and blackberries), avocados, olives, and tomatoes. It is also advised to avoid any medium to large fruits as they tend to contain too much sugar for ketosis.

While some people argue that fruit must be included in the diet to be healthy, this is not the case. You can easily get nutrients from vegetables, except for significantly less sugar and more fiber.

Since the ketogenic diet allows you to eat a lot of vegetables, you will not miss out on essential vitamins by reducing your fruit intake. And while you may crave a sweet treat from time to time, it really isn’t necessary.

Most Common Low Carbohydrate Fruits

Below you will find a list of vegetables based on how low they are in carbohydrates, so if you need help finding a specific vegetable, use the table search function.

Fruit	Net Carbohydrates (per 100 g)	Equivalent Size
Avocado	1.84 g	About half a medium avocado
Tomato	2.69 g	One small tomato
Rhubarb	2.74 g	About 2 stems
Carambola	3.93 g	Single medium
Blackberry	4.31 g	3/4 cup
Raspberry	5.44 g	3/4 cup
Strawberries	5.68 g	3/4 cup whole berries
Honeydew	5.68 g	About 8 pieces
Coconut Pulp	6.23 g	About 1 cup shredded coconut
Lemon	6.52 g	Two
Watermelon	7.15 g	About 8 pieces
Cantaloupe	7.26 g	About 7 pieces
Peach	8.05 g	3/4 peach
Cranberries	8.37 g	1 cup whole cranberries
Apricot	9.12 g	3 pitted apricots
Plum	10.02 g	1/2 plum
Clementine	10.32 g	1 medium
Granny Smith Apples	10.81g	About 3/5 of a Medium Apple
Kiwi	11.66 g	1/2 Kiwi
Blueberries	12.09 g	About 3/4 cup

Always be careful when adding fruit to ready meals.Fruit juice, canned fruits, and fruit snacks tend to contain sugar and are not considered keto friendly. Always check product labels before purchasing.

The Three Best Fruits for the Keto Diet

Avocado. Contains healthy fats, fiber and electrolytes with very few carbs.

Tomato. It is an excellent source of vitamin C, potassium, folate, vitamin K and the antioxidant lycopene, which has been shown to reduce the risk of heart disease and cancer.

Berries (blackberries, raspberries and strawberries). While they are slightly higher in carbs than avocados and tomatoes, a small serving is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.

Carbohydrates in lemon

Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones and even freshens your breath.

• 100 g lemons contain 29 calories, 2.8 g fiber, 6 g net carbs and 1.1 g fructose.
• Recommended serving is 1 tablespoon (15 g).

See Also:
Benefits of Lemon Water on the Keto Diet

Carbs in Lime

Another popular citrus fruit. High in vitamin C, lime can improve digestion, fight infections, and may lower your risk of cancer and heart disease.

• 100 g lime contains 30 calories, 2.8 g fiber, 8.5 g net carbs and 0.6 g fructose.
• Recommended serving is 1 tablespoon (15 g).

Carbohydrates in Avocado

Contrary to popular belief, this is a fruit, not a vegetable. It contains more potassium than bananas and is packed with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.

• 100 g of avocado contains 167 calories, 15 g fat, 6.8 g fiber, 1.8 g net carbohydrate and only 0.08 g fructose.
• Standard serving size is 1/3 of the fruit, or about 50 grams.

Read Also:
Avocados: 6 Proven Health Benefits

Carbohydrates in olives

As with avocados, most people don’t consider olives to be fruit. They are a good source of dietary antioxidants and healthy fats.

Olives can improve circulation and lower blood pressure by increasing nitric oxide levels.They are also anti-inflammatory – their vitamin E content improves brain health and helps control free radicals.

• 100 g olives contain 81 calories, 6.9 g fat, 2.5 g fiber, 3.1 g net carbohydrate and 0 g fructose.
• Recommended serving is two large olives or about 28.5 g.

Carbohydrates in bell peppers

This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants. Bell peppers offer many health benefits, with positive effects on eye health and – thanks to their antioxidant activity – even lowering the risk of chronic diseases such as heart disease and cancer.

• 100 g bell pepper contains 20 calories, 1.7 g fiber, 2.9 g carbohydrates and 1.12 g fructose.
• Recommended serving is about 150 g.

Carbohydrates in tomatoes

Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in a sauce, soup, or stew. Cherry or grape tomatoes are ideal for snacks.

Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease.In addition, they are high in vitamin C, potassium, folate and vitamin K.

• 100 g of tomatoes contain 18 calories, 1.2 g of fiber, 2.7 g of carbohydrates and 1.37 g of fructose.
• Recommended serving is 150g chopped regular tomatoes or 10 cherry tomatoes (170g).

Carbohydrates in coconuts

After dietitians moved away from fatty foods, coconuts have become an excellent choice for planning a keto diet.

They count as fruits, nuts, or seeds, depending on who you ask, but they are good no matter how you classify them.To avoid fructose, consume pulp, not coconut water.

Coconuts contain natural dietary fiber, which perfectly saturates the body; they also offer vitamin B6, iron, magnesium, potassium, zinc, copper and selenium. In addition, coconuts are high in healthy fats, including lauric acid, which raises HDL, or “good” cholesterol.

• 100 g coconut pulp contains 354 calories, 33 g fat, 9 g fiber, 6 g carbohydrates.
• Recommended serving is 1/3 cup (approx. 28.5 g).

Carbohydrates in strawberries

Strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.

In addition, strawberries have excellent antioxidant properties.

• 100 g strawberries contain 32 calories, 2 g fiber, 5.7 g carbohydrates and only 2.44 g fructose.
• The recommended serving is 8 large strawberries (approx. 144 g).

Carbohydrates in raspberries

Contains many antioxidants: vitamin C, quercetin and gallic acid.This fruit may help prevent cancer, heart disease, and circulatory problems.

Raspberries also contain ellagic acid, a natural compound with additional chemopreventive (anti-cancer) and anti-inflammatory properties.

• 100 g of raspberries contain 52 calories, 6.5 g of fiber, 5.5 g of carbohydrates and only 2.35 g of fructose.
• Recommended serving is 1 cup of raspberries (about 123 g).

Carbohydrates in blackberries

Contains a lot of vitamin C: a glass of blackberries accounts for half of the recommended daily intake for an adult on a 2,000 calorie diet.

Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.

• 100 g of blackberries contains 43 calories, 5.3 g of fiber, 4.3 g of carbohydrates and 2.4 g of fructose.
• The recommended serving is 1 cup of fresh blackberries (approx. 142 g).

Carbohydrates in plums

Plums contain vitamins A, C and K, as well as potassium, copper and manganese.

They are also rich in antioxidants that can reduce inflammation and protect your cells from free radicals.

• 100 g of plum contains 46 calories, 1.1 g of fiber, 9.5 g of carbohydrates and 3 g of fructose.
• Recommended serving is 2 small plums (about 131 g).

Carbohydrates in blueberries / blueberries

Relatively low in calories and contains vitamin C, vitamin K and manganese. It is also rich in beneficial flavonoids – polyphenolic antioxidant compounds such as anthocyanins.

• 100 g blueberries contain 57 calories, 2.4 g fiber, 11.6 g carbohydrates and about 5 g fructose.
• Recommended serving is 1 cup fresh blueberries (approx. 150 g).

Examples of recipes with fruits and berries

Coconut fat bombs with raspberries

Almond pie with mascarpone and berries

Chocolate with pomegranate

Blueberry pie

Lemon cheesecake

Conclusions on fruits and berries on keto

Overall, don’t worry if you feel like pampering yourself with fruit on a keto diet.They are much more nutritious than processed carbohydrate sources and, in moderation, will not have much of an adverse effect on fat burning.

Use fruits not as a main course or frequent snacks, but as small additions, “seasonings”, etc. For example, they can be a great addition to salads for extra color and flavor, or you can make sugar-free and low-carb jams and canned foods.

What are your favorite low-carb keto fruits?

If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what fruit do you most often use in your recipes? You have 3 answers)

Bell pepper

35

841

Coconut pulp

26

341

Visual Product Guides

Detailed and visual guides on what to eat on a ketogenic diet.

Fruits and berries

Nuts and seeds

Sweeteners

Dairy products

Article author

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Articles written

Keto Diet Food List – 150+ Keto Diet Foods

Thinking of creating a keto diet is your new weight loss solution? Then it’s time to find out what foods you can eat on Keto – and we got you covered!

According to the Cleveland Clinic, the high-fat keto diet aims to change metabolism from carbohydrates to fat; the theory is that you will then burn fat using ketones for energy rather than glucose.A fatty diet such as these will prevent a spike in insulin levels during meals and will not store fat.

Then your liver will produce ketones, so your energy will be compensated. Over the course of a few days on the keto program (eating 70-80% fat, 15-25% protein, and about 5-10% carbs), your metabolism is likely to speed up and start losing weight. Focus on a keto diet of good fats that are unsaturated and monounsaturated.

Related: What Is The Keto Diet And How Does It Work?

So what foods can you eat on a keto diet? Focus on the things you love, but don’t be afraid to try new things – keto can really open up your taste buds as well as shrink your waistline.We’ve compiled a list of keto foods to help you stay on track.

Keto dietary products

Keto dairy products

1. Butter. You can cook with him on Keto.

2. Heavy cream. Add it to recipes, not lean varieties.

3. Plain yogurt. Do it high in fat, but avoid sugary varieties.

4.Mayonnaise. Sprinkle it on a cheeseburger instead of ketchup.

5. Sour cream. Use as a sauce with vegetables, avoid low fat content.

6. Curd. Cottage cheese, which is high in protein and calcium, makes an excellent midday snack.

7. Cream cheese. Surprisingly delicious with berries! Try it.

8. Parmesan cheese. Delicious with vegetables for a quick lunch.

9.Swiss cheese. Contains Protein Punch with 27 grams per serving.

10. Feta cheese. Make a Greek salad with feta, bell peppers, olives and onions – so good!

Related: 14 Tips for Eating Keto on a Budget

11. Cheddar Cheese. Ideal addition to the chef’s salad with egg, ham, chicken, lettuce, onion and dressing.

12. Brie cheese. Rich in protein and rich in flavor.

13. Monterey Jack cheese. Combine with scrambled eggs for a different flavor for breakfast.

14. Mozzarella cheese. Make caprese with tomatoes and dressing and season to taste.

15. Blue cheese. Add to Ground beef burgers with fresh onions and salad.

16. Plain Greek yogurt. No need to give up your favorite keto breakfast!

Related: 35 Low Carb, High Protein Breakfast Recipes

Sources of Keto Protein

17.Eggs. Ideal for breakfast, lunch or dinner? Delicious omelet stuffed with vegetables.

18. Salmon. Healthy heart and rich in vitamin D.

19. Tuna. Tuna salad for lunch on the road is great keto.

20. Mackerel. If not, try this delicious fish – it can make a great dish.

21. Molluscs. Steamers with ghee seem like a luxury, not a dietary meal.

22. Mussels. Another real treat when they are steamed.

23. Squid. Fry with butter, garlic, onion, parmesan and lime juice.

24. Chicken. Avoid breadcrumbs, but baked or fried chicken with a large salad is ideal for dinner.

25. Turkey. From roasted turkey to deep-fried and deli meats, turkey is a great keto option.

26. Bacon. Eat it with eggs to complete your day off.

27. Sausage. Any kind will do – delicious with bell peppers and onions.

28. Goat. If you’re a meat-eater, you can try it if you’re interested.

29 Liver. If you think you don’t like liver, consider this iron-rich by-product goes well with onions.

30. Trout. Rich in vitamin B12.

31. Halibut. An excellent source of vitamin V12 as well as vitamin B6, magnesium and potassium.

33. Cod. Delicious fried with olive oil and pepper.

34.Som . Try baking it with butter, cayenne pepper, and lemon juice.

35. Work-work. Delicious when cooked with lemon juice, basil and pepper.

36. Quail. It can be fried like chicken.

37.Duck. The duck could be.

38. Heart. If You’re Ready for the Challenge … Keto Offal Meat – NORMAL!

39. Language. Again … if you are ready …

40. Kidney. Don’t let us stop you!

41. Chicken. Can be fried like chicken, or …

42. Goose. Scanning …

43. Pheasant. Good source of phosphorus and selenium.

44.Venison. Low in saturated fat.

45. Steak. Enjoy your favorite slices with salad and / or stews.

46. Veal. Cook a keto-friendly veal roast with fresh tomatoes and cheese.

47. Roast beef. Enjoy cheddar cheese and salad.

48. Ground beef. The keto burger can be added to any number of cheeses or vegetables, as well as seasonings.

49. Oysters. Try to bake them with cream and cheddar cheese and bacon … A new taste sensation.

50. Shrimps. Combine with mayonnaise and celery for a simple yet delicious shrimp salad.

51. Crab. High folate content.

52. Lucian. Good source of niacin.

53. Lobster. Enjoy it with Butter – The Big Keto Benefit!

54.Roast pork. Serve it with seasoned vegetable stews over the weekend.

55. Pork tenderloin. Excellent lunch leftovers paired with fatty cheese.

56. Pork chops. Fry in olive oil and season to taste.

57. Beef ribs. Skip the high sugar barbecue sauce – you may find the meat itself tastes much more satisfying.

58.Mutton. Fry it with garlic, olive oil and rosemary.

59. Flounder. An excellent source of vitamin D.

60. Scallops. Fried in oil – simple and tasty.

61. Ham. Roast ham slices for a quick and easy dinner, serve with seasoned summer squash – a great combination.

62. Minced pork. You can use it to make fresh burgers.

63.Sardines. You can take them with you and have a snack from the can – this is convenient if you like the taste.

Bulb

Healthy Now Tip

Frozen food may be healthier than fresh. Frozen fruits and vegetables are harvested in high season, so they are less likely to degrade and have higher nutrient levels. Another plus: frozen fruits and vegetables are sometimes cheaper than their fresh counterparts. From our partners at the Cleveland Clinic

Keto Diet Oils

In addition to butter, you can make keto cooking with any of the following ingredients:

64.Extra virgin olive oil.

65. Coconut oil.

66. Avocado oil.

67. Palm oil

68. Cocoa butter.

69. Lard

70. Poultry fat.

Related: Here’s What You Should Know About Keto Supplements

Vegetable Keto Diet

Any of the vegetables listed below can be used in any combination to make a keto salad with a greasy dressing.Keep in mind that avocados are especially beneficial on keto because they are rich in healthy fats, so enjoy them often.

71. Avocado

72. Tomatoes

73. Onions

74. Pepper

75. Cauliflower

76. Mushrooms

78. Swiss chard

79.Collards

80. Spinach

81. Bock Choy

82. Lettuce

83. Arugula

84. Broccoli

85. Broccoli

85.

86. Asparagus

87. Bell pepper

88. Cucumber

89. Celery

90.Summer Squash

91. Zucchini

92. Black Olives

93. Green Olives

94. Red Olives

Related: Keto Diet Tips for Beginners

1

fruit diet

Because you want to limit sugar on a keto diet, most fruits are banned. However, the fruits listed below, especially berries, can be consumed in moderation.Mix the three fruits below for a delicious breakfast, snack, or keto dessert. Top with heavy whipped cream, if desired.

95. Raspberry

96. Blueberry

97. Blackberry

98. Strawberry

99. Cherry

100. Cranberry

100. Cranberry

Keto Diet Nuts and Seeds

The perfect snack to carry with you at all times? A bag of nuts and seeds from the list below.Pick any of the following that you like and mix with a few berries such as cranberries for a keto friendly trail blend.

102. Almonds

103. Walnuts

104. Hazelnuts

105. Pecans

106. Chia seeds

107. Sesame seeds.

108. Pumpkin seeds.

109.Hemp seeds.

110. Flax seeds.

111. Macadamia nuts

112. Pecans

113. Brazil nut.

114. Cashews

115. Pistachios

Related: 24 Simple Keto Dinner Recipes

Herbs and Spices Keto Diet

Feel free to add any of the following to your keto recipes or use them for seasoning dishes.

116. Basil

117. Oregano

118. Parsley

119. Rosemary

120. Thyme

121. Coriander.

122. Cayenne Pepper

123. Chili Powder

124. Cumin

125. Cinnamon

126. Nutmeg

127.Lemon juice

128. Lime juice.

129. Salt

130. Pepper

More keto foods

131. Dark chocolate. An afternoon slice may seem like a decadent treat, but it’s allowed.

132. Cocoa. Drink unsweetened.

133. Coffee. Don’t add sugar and you’re done.

134. Tea. You also want to quit sugar.

135. Yellow mustard. Use as a sauce for fish dishes; this is an amazingly tasty combination.

136. Red wine vinegar. Feel free to add it to recipes as you cook.

137. Ketchup. Read the label to make sure you are choosing a reduced sugar variety.

138. Dressing for salads based on mayonnaise. Toss with raw vegetables and season to taste for a side dish.

139. Horseradish. If you like the taste, go for it!

140. Hot sauce. You can enjoy this hot as much as you can!

141. Worcestershire sauce. Can add flavor to almost any meat dish.

142. Sauerkraut. Make sure the one you choose has no added sugars.

143. Thousand Island Salad Fat Dressing

144.Greasy ranch salad dressing.

145. Fatty French salad dressing.

146. Fatty Russian salad dressing.

147. Fat salad dressing with Blue cheese.

148. Fatty, creamy Italian salad dressing.

149. Stevia sweetener. The natural choice.

150. Erythritol sweetener. Another way to naturally pamper yourself with sweets.

151. Fruit sweetener Monk. Another useful natural sweetener.

152. Xylitol sweetener. Another great sugar free option.

153. Shirataki noodles. They are water-based and can really curb hunger – try it!

Follow these tips to avoid the dreaded keto flu.

What fruits are possible on a keto diet

What fruits are allowed on a keto diet

What kind of fruits can you eat on a keto diet?

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What kind of fruits can you eat on a keto diet?

The natural basis of the Keto Diet preparation acts gently, without causing side effects and without introducing the body into a state of stress, therefore it is absolutely harmless and can be used at any age.

The effect of the use of what fruits can be on a keto diet

The instructions for use are extremely simple. Keto Diet capsules should be taken 2 times a day (1-2 capsules) 20-30 minutes before meals. The duration of the course depends on the goal (the severity of obesity, the physical characteristics of a real patient). Judging by the doctors’ reviews, usually 4-6 weeks are enough for persistent weight loss. During this time, with the right approach, you can lose 10-12 kilograms.

Expert opinion

Natural tablets, this is how they differ from analogues.I didn’t find it at the pharmacy, I had to order it on the Internet. Delivered quickly, the reception has already begun. First impressions are normal. Let’s see what happens next.

How to order

In order to place an order what kind of fruits can be on a keto diet, you must leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

Customer Reviews:

Anya

The liver produces special substances that break down fat – ketone bodies.The keto diet is based on this principle and has been scientifically proven to be effective. Keto Dieta capsules contain natural ingredients that act exactly like ketone bodies. That is why the drug can really help you lose weight. However, it cannot be called a “magic pill”. The tool will not get rid of extra pounds in a matter of days and can only serve as a supplement for weight loss. The main means should be nutrition (reduction of calories) and physical activity.But as an additional preparation, Keto Dieta can be called one of the best for weight loss. This can be seen in its composition.

Oia

The principle of action is based on the ability of our body to obtain energy not only from carbohydrates, but also from fat. When we stop consuming carbohydrates and start eating a lot of fat instead, our metabolism is rebuilt. The liver produces special substances – ketone bodies, designed to break down fat. This is the foundation of the diet. However, scientists from the New York Institute of Dietetics went further, creating a special drug containing natural substances that are similar in action to ketone bodies.They are also aimed at burning fat. The ketogenic diet really helps you lose weight. Plant ketone bodies are the basis of Keto Dieta, so everyone loses weight with this complex! These substances are extracted from natural plant components, therefore they do not harm the body and, moreover, have extremely high efficiency (by which they surpass their own ketone bodies by more than 15 times!).

Numerous clinical studies have been carried out, which have shown that the presented drug is really effective.Its formula has no analogues, because all the components were selected better by doctors. The Keto Diet is gentle on the body and does not harm the internal organs. At the same time, the drug activates metabolism, starts the process of burning fat and increases overall tone. People who have taken the drug can attest to its effectiveness. The result comes in the first week after the start of the course. Where to buy what kind of fruits can you eat on a keto diet? The tablets are natural, in this they differ from analogues. I didn’t find it at the pharmacy, I had to order it on the Internet.Delivered quickly, the reception has already begun. First impressions are normal. Let’s see what happens next.


Can you eat fruit while on a ketogenic diet? In general, it is best to avoid most fruits other than berries, which can be eaten in moderation. Below we take a look at some of the fruits that you can eat on your diet and. Top 5 fruits to eat on a keto diet On a keto diet, it is sometimes allowed to eat small amounts of fruit. Add a spoonful of unsweetened whipped cream to these and don’t worry about your body breaking out of ketosis.That will not happen. Here is a list of some fruits and quantities. You can eat fruit, but you don’t need to. Olena ISLAMKINA tells about simple rules when and what fruits are allowed. We have already sorted out in detail what natural ”plant foods should not be consumed on a keto diet and sent all jams, even from zero, to the dustbin of history. The keto diet is a high-fat, low-carb diet, the strictest type of low carb high fat diet. On a keto diet, the amount of carbohydrates is limited to 20-25 g per day.This is, for example, 1 apple. But apples on keto are not eaten, as well as cereals, bread, pasta, potatoes, sugar, honey, fruits. Olena ISLAMKINA understands the most painful keto question – is it possible to eat fruit on a keto diet. On a keto diet, we avoid fruits and allow ourselves small amounts of berries. No keto rule raises so many questions and protests. Fruits are vitamins! We have eaten them from time immemorial !!! Vegetables and fruits. The main rule is that the more carbohydrates a particular vegetable or fruit contains, the less it can be eaten.Vegetables are a complete part of a healthy keto diet, but often people are not guided by the nutrient content and make the wrong choice. The basis should be. Fruits. With fruits, you will basically have to limit yourself. You can add avocado, lemon, coconut and products from it to the diet, some berries. … As we already figured out, a lot of products are allowed on the keto diet, from which you can make up a complete menu. To make it easier for you to figure it out, I have prepared. The Keto Diet (LCHF) was first created in 1921 by Dr. Wilder and has been used in children for treatment.Later they noticed that during such a diet, body weight decreases, which means that you can try to treat obesity in this way. Many fruits on a keto diet will have to be cut. Very little fruit is suitable for maintaining such a regimen. On a keto diet, you will have to give up those foods that are usually consumed on a daily basis, but are sources. The keto diet is one of the best ways to lose weight, but eating it can be challenging. … Most fruits are too high in carbohydrates to be eaten on a keto diet, and the sweetest fruits and berries are banned.At the same time, completely abandon fruit. The keto diet is the most effective way to lose weight quickly through dietary fat and protein. … Separately, you need to talk about what fruits you can eat on a keto diet. A change in diet is always stressful for the body.

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Instructions for use are extremely simple. Keto Diet capsules should be taken 2 times a day (1-2 capsules) 20-30 minutes before meals. The duration of the course depends on the goal (the severity of obesity, the physical characteristics of a real patient). Judging by the doctors’ reviews, usually 4-6 weeks are enough for persistent weight loss. During this time, with the right approach, you can lose 10-12 kilograms.

what fruits can be on a keto diet

The natural basis of the Keto Diet preparation acts gently, without causing side effects and without introducing the body into a state of stress, therefore it is absolutely harmless and can be used at any age.
Is it forbidden to eat them on a keto diet? One of the largest software today. So what kind of vegetables are you sure to eat on a keto diet? … UPD: Pumpkin raised a lot of questions when discussing the post about vegetables on Instagram @ cilantro.ru. “Creamy pumpkin”: recipe for keto porridge. Share the principles of keto and still try in some way. The taste of this dish somewhat reminded me of millet porridge with pumpkin. However, the recipe can be varied endlessly: for example, if desired, you can add a couple of tablespoons of coconut during cooking.Keto, of course! I don’t know if you tried something softer, but in combination with spicy notes of pumpkin pie – definitely not) See step-by-step recipe here 5. Spicy Pumpkin Latte Yes, there is coffee with pumpkin! Next up are pumpkin gnocchi, pumpkin stew, and pumpkin coffee, which opens up a pandora’s chest with a million. Today we’ll talk about pumpkin soup – how to cook it in keto, and how to make it thick and tasty if we plan to. The ketogenic diet. Grocery list. On a ketogenic diet, you can eat and drink tasty, satisfying and varied.Here is a list of allowed keto foods. WHAT TO EAT. Meat: beef, pork, lamb, poultry. The keto diet – what not? When compiling a menu for a keto diet, a number of prohibited foods must be excluded from the diet. As you know, the ketogenic diet is based on limiting carbohydrate intake, with a significant increase in fat. The main message of the keto diet is the observance of the correct proportions of BJU and, if your goal is to lose weight, then of course also deficient calories. (Calculate calories for weight loss).In the classical view, all calories are transferred to fat sources, and approximately 80% remain in protein. What can you eat on a keto diet? All low-carb foods are suitable for the diet. … This also applies to keto desserts, which are usually high in almond flour. To summarize, on a keto diet, we can use the following sources of fat: Fatty Fish. Salo. Ketogenic Diet Allowed Vegetables. List of vegetables you can eat on a keto diet? … Other visual keto guides. To learn more about specific topics – like which fruits or nuts to consume on a ketogenic diet – check out our handy visuals.In principle, you can leave it that way and the fats will be consumed. … I also tried to sit on the KETO diet, but I began to strongly secrete subcutaneous fat on the skin of my face. Galin @, you have the very name of the post “keto diet. Experiment us ourselves.” Why then are you writing about your keto experience if it’s not keto? Unusual Halloween pumpkin lamp. This lamp will definitely please your children. … Do you see any disadvantages in keto for yourself? … and nuts and milk – carbohydrate products, nuts on keto are possible but very limited, milk is highly undesirable, but heavy cream and butter – very much even.Peel the pumpkin, cut the pulp into small pieces, put in a saucepan, pour in a little water. Beat the eggs, pour into the pumpkin, add flour, salt, spices, grated cheese (leave. Can I use flaxseed flour? Konstantin Vyaskov. 18 Feb 2015 Answer. Yes, you can. Katerina. The keto world is full of bars and snacks with high in pure carbohydrates, which often contain too much sugar or artificial sweeteners 5. Is it okay to practice intermittent fasting on a ketogenic diet? Alcohol on a keto diet is okay.Now I’m not talking about a healthy lifestyle and correct habits, but only about the actual compatibility of alcohol and diet. In the Carbohydrates.no system, all permitted alcohol is in the first group of products, that is, it can be consumed indefinitely. They are like that.

90,000 what fruits can be on the keto diet list

what fruits can be on the keto diet list

What Fruits You Can Eat On A Keto Diet List

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What is what kind of fruits you can on a keto diet list?

I used to go on a ketone diet – it really helped.Now I take Keto Slim capsules. I lost almost 6 kilos in 2 weeks. At the same time, I go to the gym and do not eat sweets. In principle, I am satisfied with the result.

The effect of the use of what fruits can be on a keto diet list

To switch to proper nutrition, you should cleanse every liver cell and all tissues, restore metabolism. Only in this case, the metabolism will take place in full force, which ultimately will save you from overeating and a constant feeling of hunger.Under the influence of the new drug Keto Slim, the body has recovered. Therefore, cellulite disappeared, which is very important for any age, hair and nails began to grow better, the intestines cleared and worked normally. This preparation contains a lot of energy reserves like prickly pear, vitamins and amino acids. And if earlier I wanted to eat all the time, then I easily switched to fractional meals and the issues of excess weight were resolved by themselves.

Expert opinion

I saw the normal price, read the description and decided to give it a try.During pregnancy, I gained excess weight and could not lose it in any way (there was not enough time and willpower). I took the drug according to the instructions and after a week noticed changes (lost almost 5 kg). I know that it came out liquid, but still very nice …

How to order

In order to place an order what kind of fruits can be on the keto diet list, you must leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order.In 3-10 days you will receive the parcel and pay for it upon receipt.

Customer Reviews:

Nika

The process of losing weight with the help of the Keto Slim complex consists of the following steps: Reforming the body to convert energy from their fat reserves, and not from glycogen. Decreased appetite and exclusion of night hunger. Blocking the formation of new fatty deposits. Removal of fat in problem areas (abdomen, arms, thighs), as well as the burning of visceral fat.

Anna

Research has confirmed that Keto Slim is not only effective but also safe. He has already helped many people lose weight and improve physical fitness. Moreover, it helps to strengthen hair, normalize skin condition, and normalize blood sugar. The components that are in the composition are useful for the heart and blood vessels. For this reason, the drug should also be used by those people who wish to improve their health.

Do you feel that you are losing shape over the years? Pregnancy, childbirth, hormonal disruptions and stress make themselves felt by the appearance of extra pounds and cellulite? Try Keto Slim capsules for weight loss, as about 100 thousand have already done it.people all over the world. According to the manufacturer, with the help of the Keto Diet, you can lose weight in just 1 month from 5 to 17 kilograms. At the same time, you will not go on a diet, torture yourself with physical activity, drink folk tinctures that do not help at all. The drug is available in capsule form, helps to reduce appetite, has a positive effect on health in general. The complex is a real sensation in dietetics according to doctors. Each specialist recommends it for the treatment of obesity for men and women at any age.Where To Buy Which Fruits You Can On The Keto Diet List? I saw the normal price, read the description and decided to give it a try. During pregnancy, I gained excess weight and could not lose it in any way (there was not enough time and willpower). I took the drug according to the instructions and after a week noticed changes (lost almost 5 kg). I know that it came out liquid, but it’s still very nice …


The first thing to know is that the keto diet is !! low carb. In other words, it provides for a radical reduction in the amount of carbohydrates in the diet.You may be wondering: but how can you give up carbohydrates? After all, it is the most important source of energy for everything. Vegetables are a complete part of a healthy keto diet, but people often don’t want to eat fruit during a ketogenic diet? In general, it is best to avoid most fruits other than berries, which can be eaten in moderation. … Or what fruit do you most often use in your recipes? You have 3 options). Tomatoes. On the left is a list of fruits that can be eaten on a keto diet…. On a keto diet, you can consume some raspberries, blackberries, and strawberries. Be careful with blueberries, as the carbohydrates they contain are very fast. The keto diet is a special diet that is mainly based on the intake of high-fat meals. What fruits can be eaten on a keto diet, and which ones to refuse. A keto diet means eating foods that are high in content. Are fruits and berries on keto a crime? Yes. It will be difficult for you to stay in ketosis without removing them from your diet. But we have found the answer to the question What to do? Let’s be realistic, few people, when switching to keto, will be able to throw fruits and berries, like Jolie Pitt.N. On a keto diet, it is better to eat berries. Any nutrient can be obtained from vegetables. In the list below, the low-carb berries and fruits that are preferred on the keto diet are located at the top. 1. Raspberries – Half a cup (60g) – 3g carbs. 2. Blackberries – half. List of foods for the keto diet: what to buy. … What fruits can you eat on a keto diet? in LCHF for beginners Keto diet and LCHF with 2 comments. … On a keto diet, we avoid fruits and allow ourselves small amounts of berries.What can you eat on a keto diet? All low-carb foods are suitable for the diet. Your food list should include: Fats. Your keto diet should be high in healthy fats. Fruit = natural candy. On a keto diet, you can occasionally consume some berries and this will not bring you out of ketosis. You may even be able to eat a few cherries or a small plum. Fruit on the keto diet is one of the hottest and most popular topics, and it is very often discussed in.What fruits and in what quantity are allowed. … This makes the question of whether fruit is possible on a keto diet is not entirely correct. After all, it turns out that there should be something like this for unsweetened fruits on a keto diet.

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To switch to proper nutrition, you should cleanse every liver cell and all tissues, restore metabolism. Only in this case, the metabolism will take place in full force, which ultimately will save you from overeating and a constant feeling of hunger. Under the influence of the new drug Keto Slim, the body has recovered. Therefore, cellulite disappeared, which is very important for any age, hair and nails began to grow better, the intestines cleared and worked normally. This preparation contains a lot of energy reserves like prickly pear, vitamins and amino acids.And if earlier I wanted to eat all the time, then I easily switched to fractional meals and the issues of excess weight were resolved by themselves.

what fruits can be on the keto diet list

I used to go on a ketone diet – it really helped. Now I take Keto Slim capsules. I lost almost 6 kilos in 2 weeks. At the same time, I go to the gym and do not eat sweets. In principle, I am satisfied with the result.

On a keto diet, you should stick to a daily intake of 20 to 50 grams of carbohydrates.For the sake of simplicity, many people consume 30 grams of carbohydrates, but the less carbohydrates, the more efficiently they burn fat. When counting carbohydrates, not. Carbohydrates on a keto diet: the rate per day to achieve the desired results. Who needs it and how much? More details on the website KETO.RU. The best carbs on the keto diet. The author of the article. Ekaterina Vorontsova. … Optimize your carbs. Once you opt for a ketogenic diet, you should always stay within the recommended net carbs range. 📉Reducing carbohydrates in your diet is one of the best ways to lose weight.It can help you reduce your appetite and lead to weight loss without. By carbohydrates, here we mean digestible carbohydrates, that is. To lose weight on a keto diet, she needs to eat 30 grams of carbohydrates, 74 grams of protein and 187 grams of fat. What if Svetlana wants to maintain her weight? The keto diet was originally developed for people with epilepsy. The content of macronutrients – in particular, carbohydrates – in the traditional version is very strictly normalized. But there are other options as well. Let’s take a look at some of the popular carbohydrate myths in the ketogenic diet.If you’ve recently switched to a keto diet, then you are most likely. KETO-DIET (eng. Ketogenic diet) – A CARBON-FREE diet high in proteins and fats to compensate for the lack of carbohydrates. the main source of ENERGY SUPPLY are CARBOHYDRATES, and. The keto diet is an extremely low carb, high fat diet. This is one of the modern versions of the low-carb diet, among which the Atkins diet, the Kremlin diet, is also popular. A properly composed keto diet menu will help you lose weight in a fairly short time without training without harming your health, breakdowns and hunger.

keto diet what berries can you

keto diet what berries can you

keto diet what berries can you

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What is a keto diet what kind of berries can you?

I used to go on a ketone diet – it really helped. I am now taking the Keto Diet capsules. I lost almost 6 kilos in 2 weeks. At the same time, I go to the gym and do not eat sweets.In principle, I am satisfied with the result.

The effect of using the keto diet which berries can be

Taking Keto Diet capsules the main thing is to remember that taking a natural complex will not cancel the diet. If you consume fast carbohydrates and wash them down with sweet soda, then no medicine will be effective.

Expert opinion

To achieve clear results, you need to properly take the Keto Diet. It is worth reading the instructions first, since everything is precisely spelled out in it.To eliminate excess fat, it is enough to take 1-2 capsules twice a day. They should be taken with a glass of still water at room temperature.

How to order

In order to place an order for a keto diet which berries you can leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

Customer Reviews:

Valentina

After giving birth, I recovered a lot – as much as 3 sizes! She looked at herself in the mirror with horror, but she could not do anything about it.I tried to sit on all kinds of diets: Japanese, buckwheat, protein … And after each of them, something happened to me – from diarrhea to an attack of pancreatitis. As an alternative, I decided to consider fat burning drugs, and my choice fell on Keto Dieta. It has a completely natural composition and no side effects. Capsules do not work like other weight loss products, and this bribed me. From the first days of the course, I became much more cheerful and active. The appetite gradually decreased and the fat began to melt. After 2 weeks I received a compliment from my husband, he said that I looked great.In 2 months, I lost all 20 kg that I gained during pregnancy. Keto Dieta has dealt with all problem areas !!!

Vika

Numerous clinical studies have been carried out, which have shown that the presented drug is really effective. Its formula has no analogues, because all the components were selected better by doctors. The Keto Diet is gentle on the body and does not harm the internal organs. At the same time, the drug activates metabolism, starts the process of burning fat and increases overall tone.People who have taken the drug can attest to its effectiveness. The result comes in the first week after the start of the course.

The manufacturers of the Keto Dieta complex recommend that you strictly follow the indicated scheme for using the capsules: 2 times a day, half an hour before meals. This use contributes to the greatest assimilation of the active ingredients. Increasing the dose is useless, since it is the systematic use of the drug that matters more. The course of the complex is 30 days. Re-start of the course is possible no earlier than 3 weeks after the end.The number of courses per year, subject to the time window, is not limited. Where To Buy The Keto Diet What Berries Can You Buy? To achieve clear results, you need to take the Keto Diet properly. It is worth reading the instructions first, since everything is precisely spelled out in it. To eliminate excess fat, it is enough to take 1-2 capsules twice a day. They should be taken with a glass of still water at room temperature.


The keto diet is a high-fat, low-carb diet, the strictest type of low carb high fat diet.On a keto diet, the amount of carbohydrates is limited to 20-25 g per day. This is, for example, 1 apple. But apples on keto are not eaten, as well as cereals, bread, pasta, potatoes, sugar, honey. Can you eat fruit while on a ketogenic diet? In general, it is best to avoid most fruits other than berries. What are your favorite low-carb fruits on keto? If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what fruit do you most often use in yours. What fruits and berries can you eat on a keto diet? List of allowed fruits and berries on a ketogenic diet…. On a keto diet, you can consume 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. Berries on a keto diet shouldn’t be high in starch. You need to remove tangerines, bananas, grapes. … You need to worry not only about whether berries can be on a keto diet and in what volume, but also about the proportion of protein in the menu. You can eat fruit, but you don’t need to. Olena ISLAMKINA tells about simple rules, when and what kind of fruit is it.Yes, now you can buy fruits and berries in the supermarket all year round. But if you were born in Tyumen and your ancestors did just fine without raspberries in November, then there is a high probability. While the keto diet may include some wholesome foods (we’re talking about broccoli), others are banned (eg. Learn more about Dos and Don’ts on keto below. Berries (Limited): Blueberries, Blackberries, Raspberries) The keto diet is one of the best ways to lose weight, but eating it can be difficult.Most of the calories will come from fat, the list of allowed foods is quite wide, but most of them are difficult to digest. In order for the body to go into. And keto-approved berries. Since berries are too high in carbohydrates and low in fat and protein, it is recommended to consume them with other ketogenic foods or after meals. The keto diet (ketone diet, ketogenic) contributes to more than just weight loss. Recent studies by scientists prove the effectiveness of such a diet, and doctors recommend it for many diseases of the brain and not only.The ketogenic diet is a treatment for Alzheimer’s and. What can you eat on a keto diet? All low-carb foods are suitable for the diet. … Fruits and berries. Most fruits are not allowed to be consumed due to their high sugar content. What you can eat on a keto diet in limited quantities. low-carb berries and fruits (raspberries, strawberries, cherries, currants, blackberries, kiwi) – no more than 200 grams per day. dry wine – once a week, 1 glass. The keto diet requires the right approach. The popularity of the keto diet has been accompanied by misconceptions, and the lion’s share.It is not enough to know what you can eat on a keto diet, it is also important to take into account the correct balance of trace elements and not forget about vitamins. When planning the menu on your own, there is a high risk of shortage or. When you go on a diet, it is clear that you are cutting out certain high-calorie foods such as butter, cheese and meat, preferring fruits and vegetables, which, at first glance, seems to be the right decision. But not everything is so simple. Keto list for Fruits and Berries. … In principle, they can be included in the diet, but without them you would easily manage and not experience a deficit in any.And keto-approved berries. Since berries are too high in carbohydrates and low in fat and protein, it is recommended to consume them with others. A properly composed keto diet menu will help you lose weight in a fairly short time without training without harming your health, breakdowns and hunger. Find out what foods you can eat on a ketogenic diet.

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When taking Keto Diet capsules, the main thing is to remember that taking a natural complex will not cancel the diet. If you consume fast carbohydrates and wash them down with sweet soda, then no medicine will be effective.

keto diet what berries can you

I used to go on a ketone diet – it really helped.I am now taking the Keto Diet capsules. I lost almost 6 kilos in 2 weeks. At the same time, I go to the gym and do not eat sweets. In principle, I am satisfied with the result.

Effective diets for a month for weight loss. Diet for the lazy, cabbage, protein, Komarovsky and other options. … This time is enough to readjust to a different diet and adapt to a life without harmful foods. The result is stable and stable – if observed. In the summer, every second person thinks about their figure. What to do if you didn’t have time to lose weight by summer? The answer is obvious: lose weight now! The summer diet is called so that in the summer season you want to eat fruits, vegetables and meat on the grill.Losing weight is a process that consists of many aspects, but proper nutrition is the first thing that you should pay close attention to. To do this, you need to get acquainted with the diet plan for losing weight for a month and a detailed menu that will give answers. When forming a food menu for losing weight for a month, it is worth remembering that you should not overeat. … Slimming recommendations. A menu for a healthy diet for a month requires compliance with several principles. A month and a half month, according to nutritionists, is considered the optimal time to lose weight by 10-12 kg…. The Kremlin diet for a month is considered one of the most effective for losing weight at home. Losing weight in 1 month is the optimal period for painless weight loss. If the goal is to lose 15 kg, then a more limited menu is required and. With a limited diet, your body needs a balanced diet to effectively lose weight and feel good. Sample menu. How to make a weight loss meal plan. Your task: not to give up food in the name of harmony, but to build a nutrition system that will help the body burn excess fat and.The choice of desserts on the diet is small – fruits and berries and cottage cheese. But if you sprinkle them with cinnamon or vanilla, then you can easily deceive the body. An effective diet for losing weight for a month, which will allow you to lose from 15 to 20 kg, already requires more physical efforts and. Slimming menu for 30 kilos per month. Losing 25 to 30 kilograms in 30 days is extremely difficult. Here you need not only will and firmness of character, but also an understanding of that. Not every person has the opportunity to go in for sports three times a week and eat right 5 times a day.An effective diet is designed for weight loss of 15 kg. At the same time, you can get rid of excess weight in a month. The monthly weight loss menu consists of delicious foods that can be baked, stewed, boiled, or eaten raw. … Natalya, 34 years old My parents are obese people, and I often had to go on diets. I limited myself for a few days, lost weight, and after a month I gained weight again. Exit from.

What fruits and berries you can eat on a keto diet – full list

Studying and trying different types of diets, you can get used to the fact that fruits are almost the basis of a diet! But when faced with the keto diet, the inadmissibility of fruit is a frustrating discovery.What, really, is not fruit at all on a keto diet? This issue will have to be dealt with! And, the main thing that you can understand at the very first stages of studying this topic is that fruits are still possible, but not all, not always, and, most importantly, the issue of including fruits in the keto diet must be approached very carefully!

Why not fruit on keto

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

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

Now let’s take a look at the composition of one of the most popular fruits – the apple.

Nutritional value:

• calorie content – 47 Kcal;
• proteins – 0.4 g;
• fats – 0.4 g;
• carbohydrates – 9.8 g.

As for the composition. The apple contains glucose (dextrose), fructose and sucrose. These elements are easily digestible carbohydrates.

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

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

Fasting May Be Cause Of Ketosis

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

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

Right off the bat, the question of whether fructose can be eaten on a keto diet can be answered negatively. No, fructose is not at all a harmless sweetener. This product is absorbed by the body completely, although not immediately. The glycemic index of fructose is low (35). However, fructose raises blood sugar, provokes increased insulin production, and forms the basis for gaining excess weight.

Elements such as sucrose and glucose have gone far in this regard.

Diabetes mellitus

According to experts, glucose or dextrose, like sucrose, fructose, and other types of sugar, increase the risks of obesity, type 2 diabetes, tooth decay and other problems.

Based on all this, it is not difficult to draw a conclusion. Fruits can be not only useful, but also harmful. And most of the fruit is in the unfriendly keto category.

What about vitamins

Vitamins are very necessary for the body! Vitamins are essential for health. But who said that vitamins can only be obtained from fruits? For example, some vegetables contain more (or the same amount) of vitamin C in their composition than “popularized” oranges and lemons.

Let’s compare! Vitamin C in orange – 60 mg, in cabbage – 60 mg, broccoli – 89 mg, bell pepper – 250 mg.

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

What kind of fruit can you

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

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

Low-carb fruits include the following options:

orange – 9 g

kumquat – 9.4 g

cherry – 10.5 g

apricot – 9.5 g

grapefruit – 8.08 g

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

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The same calculation should be applied to other fruits. But, for example, counting how many carbohydrates are in a watermelon or melon, you should take into account the weight of the peel.Therefore, it is best to first separate the pulp, weigh the direct weight of the edible portion and calculate.

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

Which fruits do not suit at all

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

This fruit has a definite or basic “No” on the keto diet:

grapes – 18 g

mulberry – 12 g

mandarin – 11.4 g

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

Best Fruit for the Keto Diet

Disputes about what the fruits of an avocado are, a vegetable, a fruit or a berry, do not stop to this day! But if you assume that avocado is a fruit, then you can say that it is the friendliest keto fruit!

Composition of avocado:

Calories
• – 160 Kcal
• proteins – 2 g
• fat – 14.7 g
• carbohydrates – 1.8 g

Perfect balance for keto BJU.

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

Experts say that avocado is very beneficial for human health, as it contains monounsaturated fatty acids, antioxidants, sterols and, of course, vitamins and minerals necessary to keep the body in shape and prevent the development of pathological processes.
Whether an avocado is a fruit or a berry, or a vegetable for sure, this gift of nature is good for the keto diet.Therefore, you can safely include avocados in your keto diet, in the absence of individual intolerance to the product.

What berries can you

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

strawberries – 6 g

Physalis – 3.9 g

blueberries – 6 g;

strawberries – 7.5 g;

blueberries – 7.6 g;

lingonberry – 8.1 g;

gooseberries – 9.1 g;

sea buckthorn – 5.7 g

black currant – 14.8 g.

red currant – 13.8 g;

Carbohydrates are indicated per 100 grams of product.

Berries can be included in the keto diet as a snack. They can and should be used to decorate desserts. On the basis of berries, some sauces and gravies that are not forbidden for keto are made. It should always be remembered that berries on a keto diet are not a staple food. This is a supplement that is not prohibited, but it is acceptable for the keto diet!

How many strawberries can you eat

How many berries can you eat while on a ketogenic diet, it is easier to consider the example of strawberries.

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

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

Joseph Mercola

The average weight of one strawberry is approximately 10-15 grams. Given the standard proportion, it is easy to calculate that one berry contains 0.6 – 0.9 grams of carbohydrates. Those. 10 of these berries will contain only 6-9 grams of carbohydrates. And, if you eat not 10, but 5 berries, which is quite enough for a one-time snack and to decorate a portion, then you can get only 3-4.5 grams of carbohydrates. That will fit perfectly into the BJU balance measured for the keto diet, where the recommended rate of carbohydrates eaten per day should not be more than 50, but better than 20 grams.

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

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

A clear difference between strawberries and strawberries.

What berries are not allowed

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

Attention! Do not: wolfberry, belladonna berries, chilibuhu, mancinella, aki.

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

What about fruit and berry juices?

While some fruits are allowed on the keto diet, fruit and even berry juices are not allowed! The reason is as follows. Carbohydrates from juice are absorbed quickly, almost instantly. It will take about 10-15 minutes for blood sugar to rise after drinking fruit juice. And, here, at all, there is no difference whether purchased canned juices or freshly squeezed homemade natural ones.

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

Carbohydrates from juices are absorbed by everything, quickly. The absorption of carbohydrates from fruits and berries is slower due to dietary fiber.

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

And since the keto diet is directly related to the need to reduce the carbohydrates consumed to the maximum, fruit juice does not belong in the diet during this dietary practice.

Dried fruits on a keto diet

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

For example, prunes have the following KBZHU indicators:

• Calories – 256 Kcal
• proteins – 2.3 g
• fat – 0.7 g
• carbohydrates – 57.5 g

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

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

To summarize, the keto diet involves avoiding high-carb foods altogether or partially. Fruit, for the most part, falls into the category of unfriendly keto foods. Therefore, part of the fruit will have to be completely abandoned.

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

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

FAQ: Questions and Answers

Can raisins be on a keto diet? He’s small, isn’t he?

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

Is Pineapple Allowed or Banned for the Keto Diet?

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

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

Cherries and cherries are not berries. According to botanical characteristics, these fruits are classified as drupes, fruits. They contain 10-12 grams of carbohydrates per 100 grams.Cherries and cherries can be included in the keto diet to a limited extent. It is recommended to eat no more than 50 grams of fresh cherries or sweet cherries per day.

Keto Diet Allowed Fruits – Telegraph

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Keto Diet Allowed Fruits
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Keto Diet
Fruits and Berries: What Keto Diet?
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 from nature.
Generally, the sweeter or larger the fruit, the more sugar it contains. If you are on a keto diet, then, unlike many berries, which are low in sugar, it is best to try to eat fewer fruits.
Below you will find a list of fruits with high sugar content. On the left is a list of fruits that can be eaten on a keto diet.
Each number represents the percentage of carbohydrates contained in 100 grams of each berry.For example, 100 grams of blueberries (about 3 handfuls) contains 12 grams of carbohydrates.
On a keto diet, you can consume 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 small portions of blueberries and not very often. Or eliminate blueberries from your diet altogether.
Most fruits are quite high in carbohydrates, which is not at all good for those who are on the keto diet and plan to stick to it in the future.In the image below, each number represents the percentage of net carbs in 100 grams of each fruit. One medium-sized orange contains about 9 grams of carbohydrates.
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 carbohydrate limit. A strict keto diet requires you not to consume more than 20 grams of carbs / day.
On the 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 little plum won’t hurt your figure. However, if you are in doubt about how much fruit you can eat to stay in ketosis, measure the amount of ketones in your body and find out how your body reacts to fruit.
But doesn’t our body need the vitamins found in fruits? Not necessary. The same 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.
Small amounts of fruit are sometimes allowed on the keto diet. Add a spoonful of unsweetened whipped cream to these and don’t worry about your body breaking out of ketosis. That will not happen.
Here is a list of some fruits and the amount of carbohydrates they contain:
Either way, fruits are a great substitute for any candy bar, muffin or candy.
Even though many other fruits are high in carbohydrates, you can sometimes 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 of the fruits and their descriptions:
Many people are wondering, “Isn’t eating fruit natural from an evolutionary point of view?” To find the answer to this question, one should take into account the fact that the fruits grown today are very different from those that people ate in the past. Nowadays, many fruits are grown artificially, which is why they contain a lot of sugar, and, accordingly, more carbohydrates.
In addition, in the past, fruit was only available to humans during the season. Just like other mammals, such as, for example, bears, ancient people ate fruits, creating an excess of carbohydrates in order to use the already accumulated supply in lean (cold) times. In the modern world, it is more difficult for people to cope with the accumulated amount of carbohydrates due to the fact that fruits are available to us 365 days a year.
Below are two of our very best keto berry recipes that contain the least amount of carbs per serving.
To learn more about specific topics – such as which fruits or nuts to eat on a ketogenic diet – check out our handy visual guides.
Very strange. Where, then, to get glucose / fructose, which is vital for the functioning of the brain?
our body is able to produce glucose itself, it needs it in very small quantities
The brain does not feed on fructose. The meaning of the Keto diet is the transition from carbohydrate (glucose) brain nutrition to ketone (fat).And watch the movie Sugar (D. Gamo).
Essential ??? Then the dead man writes you this answer. Joke. A person who has not taken a spoonful of (tea) sugar in his mouth since the beginning of this year is writing to you. Eaten only lemon from fruit. He also removed other carbohydrates from the diet (starch, lactose, maltose, fructose, cellulose). In general, I do not eat those products where the composition contains more than 1 g of carbohydrates per 100 g of the product. I don’t even eat the products allowed on this site, because I don’t want to count the tablespoons / grams of sugar that I consumed all day.I feel fine, I don’t consider one meal a day a mockery now. Now the headaches that I used to have if I skip lunch are gone … More »
From my experience I can also share (for those who decided to choose the keto diet as an effective way to lose weight in a short time): Do not mix the keto diet with a fast. Once I decided to experiment on myself, I was on a hunger strike after establishing ketosis. On the fourth day of the hunger strike, bruises appeared in the area of ​​the bend of the elbow joint.I think who has plunged deeply into the topic – they will understand what is the matter. For those who are just thinking to put on such an experience, I will give a hint – acetone. I also want to warn those who believe that the keto diet is indistinguishable from other diets and neglect the rules and can sometimes afford to immediately (for example, once a month) … More »
Last edited 2 months ago by Sergey

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