What fruits can you eat on keto?

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Eating fruit is an integral part of a healthy lifestyle. However, with low-carb diets becoming more popular, you may be wondering what fruits you can eat on keto. They may be packed to the brim with essential vitamins, minerals and compounds with strong health-promoting benefits, but fruits also have a high sugar content. 

The main objective of a keto diet is to reduce your intake of carbohydrates to the absolute minimum, to achieve and maintain the state of ketosis. This is a metabolic state that can potentially help with losing weight and improving blood sugar levels. 

Sounds like an impossible task? Not necessarily. With the right choices, you can reap the health benefits of eating fruits without overloading on carbohydrates and jeopardizing your health and fitness goals. Here, we’ll discuss which fruits contain the least amounts of carbohydrates to help you stick to your keto diet.

If you’re thinking of getting started on the keto diet, have a look at our guide to the keto diet for beginners to give yourself the best start.

1. Avocados

Boasting a rich, creamy consistency and subtle flavor, avocados can be easily added to salads, mashed on toast or blended into guacamole. They have a high nutritional value, including an exceptionally low sugar content. Half a cup of sliced avocado provides more than 10g of fat and fewer than 3g of carbohydrates, making it a perfect addition to your keto meal plan. 

Avocados are rich in prebiotic fiber, potassium and healthy unsaturated fats. According to a review published in the Nutrients journal, regular consumption of this creamy fruit may help to reduce the risk of developing cardiovascular disease, improve cognitive function in certain individuals and contribute to better gut health in overweight or obese adults.  

Great swap for: Bananas 

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2. Blackberries

If you want to keep your sugar intake low, but don’t want to miss out on essential nutrients that fruit provides in abundance, look no further than berries. There are many types that would suit the strict requirements of a keto diet, but potentially the best ones to choose are blackberries. Half a cup of these slightly sour, black fruits provides only 3g of carbohydrates and almost 4g of dietary fiber. 

Blackberries are also a great source of potassium, vitamin C, vitamin K and many different antioxidants. Multiple studies have shown that regular consumption of these fruits can help protect against cancers, age-related neurodegenerative diseases and bone loss. 

Great swap for: Grapes or pomegranates.

3. Raspberries

One cup of these berries delivers 8g of dietary fiber and more than 50% of the Daily Value for vitamin C, yet has less than 7g of carbohydrates. Raspberries are also rich in highly bioactive compounds that may provide health benefits. According to a review published in the Advances in Nutrition journal, regular consumption of these could be an effective tool for combating obesity, cardiovascular disease and type 2 diabetes. 

Great swap for: Grapes, cherries and pomegranates. 

4. Strawberries

Though relatively higher in carbohydrates than their berry counterparts, these red fruits can still be enjoyed on a keto diet. A cup of strawberries contains more than 3g of dietary fiber and approximately 9g of carbohydrates, while delivering a hefty dose of micronutrients like iron, copper, magnesium, vitamin C, vitamin K and potassium. 

According to a comprehensive review published in the Critical Reviews in Food Science and Nutrition, a high intake of strawberries can help lower systemic inflammation and blood sugar levels. 

Great swap for: Grapes, cherries and pomegranates. 

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5.

Blueberries

Blueberries are arguably the most sugary fruits from the berry family, but since they’re also one of the healthiest, it’s a good idea not to remove them from your keto meal plan. Half a cup contains almost 9g of carbohydrates, so it’s best to enjoy them sparingly if you want to keep a low sugar intake. 

Having said this, blueberries are a nutritional powerhouse and contain many essential micronutrients, such as vitamin C, vitamin K and manganese. But it’s their high level of phytonutrients that makes them exceptional. Multiple studies have shown that these compounds have strong antioxidant and anti-inflammatory properties that can help ward off obesity, type 2 diabetes and cardiovascular disease, as well as improve gut health and potentially slow down the aging process.

Great swap for: Grapes, cherries and pomegranates. 

6. Rhubarb

This fruit is a great choice if you want to keep your carbohydrate consumption low. One cup of diced rhubarb contains as little as 4g of carbohydrates, while delivering almost 2g of dietary fiber and a significant amount of vitamin C and vitamin A.  

What’s more, researchers have started exploring the potential health benefits of rhubarb’s highly bioactive compound called emodin. According to a review recently published in the International Journal of Molecular Sciences, emodin from rhubarb exhibits strong diuretic, antibacterial, antiulcer, anti-inflammatory, anticancer, antimalarial and antiallergic properties. 

Great swap for: Apples, prunes and grapes. 

7. Watermelon

Refreshing watermelon is one of the best snacks for scorching days. The fruit is also a good addition to ketogenic diets as it has a relatively low sugar content and provides great nutritional value. 

A cup of diced watermelon contains approximately 12 g of carbohydrates and a host of essential micronutrients, like vitamin C, potassium, copper and vitamin A. If eaten regularly, these red fruits can be beneficial to our cardiovascular health and fitness. As described in a review recently published in the Current Atherosclerosis Reports, watermelons contain relatively high levels of compounds called L-citrulline and L-arginine, which have been shown to reduce blood pressure and improve blood flow.

Great swap for: Melons and mangoes. 

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8. Kiwi

Most exotic fruits contain a significant amount of carbohydrates, which makes it difficult to include them in a keto diet. Thankfully, there’s an exception: kiwi. One of these fruits provides around 7g of carbohydrates, as well as a significant portion of fiber, vitamin C, phosphorus and potassium. Emerging evidence suggests that kiwis may be protective against types of cancers, particularly the ones located in the lower gastrointestinal tract. 

Great swap for: Mangoes, melons, pineapples.

9. Tomatoes

These red fruits – with only 3.3g of carbohydrates in a medium-size tomato – can help you to keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious food staple: they also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K and folic acid. 

Tomatoes have also attracted attention due to their high antioxidant content, especially lycopene. According to a review recently published in the Food Chemistry journal, lycopene has been shown to protect against dying from coronary heart disease, cerebrovascular diseases and types of cancer, such as prostate and stomach.  

Fruits to avoid on keto

Cherries

Many fruits contain significant amounts of sugars and cherries are no exception. Whilst tasty and nutritious, just half a cup of these red fruits provides more than 10g of carbohydrates. 

Peaches and nectarines

Peaches and nectarines will be difficult to fit into a keto diet. One medium fruit contains around 13g of carbohydrates.

Apples and pears

Apples and pears may work great with your morning bowl of oatmeal, but if you’re on a keto diet, you may need to swap them for other fruits. One medium apple contains approximately 23g of carbohydrates, while a medium pear would provide nearly 20g of this macronutrient. 

Oranges, mangoes, pineapples and bananas 

Exotic fruits are notorious for their high sugar content. For example, one medium banana or a cup of chopped mangoes can deliver up to 26g of carbohydrates, while just two slices of pineapple will contain more than 12g of this macronutrient. Be careful with oranges as well: one medium fruit can have up to 15g of carbohydrates.

Grapes

It’s challenging to add grapes to a keto diet, so it’s best to avoid them altogether. One cup of these can easily provide more than 25g of carbohydrates. 

If you are vegan and looking for inspiration for what to eat on the keto diet, have a look at our guide to what can you eat on a vegan keto diet? Or, if you don’t think the keto diet is for you, you can read our guide to the paleo diet vs keto: the differences explained to see if the paleo diet might be a better fit for you.

• Related: Keto diet for beginners
• Related: Which vegetables are low in carbs?

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Anna Gora is a health writer at Live Science, having previously worked across Coach, Fit&Well, T3, TechRadar and Tom’s Guide. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. Anna holds a Bachelor’s degree in Nutrition from the Warsaw University of Life Sciences, a Master’s degree in Nutrition, Physical Activity & Public Health from the University of Bristol, as well as various health coaching certificates. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet.

Keto Fruits – BetterMe

Fruit is good for you—no matter what diet you’re following. They’re loaded with vitamins, minerals, and fiber. But if you’re on a low-carbohydrate ketogenic diet, certain fruits are better choices than others.

Those choices are because some fruits are higher in carbs and sugar than others. And when you’re trying to stick to a strict carb limit, it’s important to select wisely.

Fortunately, there are plenty of low-carb fruit options that you can enjoy on a keto diet (1). In fact, many of the best-tasting fruits are also low in carbs.

What Fruits Can You Eat On Keto?

Below are the top 10 fruits you can eat on a ketogenic diet, along with their net carb counts per serving. You may indulge in these fruits from time to time and stay in ketosis. You may also eat them more freely if you are very active or have a lot of muscle mass.

Raspberries (3 grams of carbs per half a cup)

Raspberries are top on our list of keto-approved fruits, due to their very low carb content. Just half a cup provides 3 grams of net carbs, and that’s including the carbs from fiber.

They also offer a good amount of vitamin C, manganese, and other nutrients (3). For a sweet and satisfying snack, eat raspberries with some full-fat unsweetened whipped cream or coconut yogurt.

Read More: What Is The Ideal Ketosis Level For Weight Loss? How To Monitor Ketones

Blackberries (4 grams of carbs per half a cup)

Fresh blackberries are another excellent choice for keto dieters. Like raspberries, they’re very low in carbs, with only 4 grams per half a cup.

They’re also a good source of fiber, antioxidants, and other nutrients (2). For a quick snack, eat blackberries with some sugar-free dark chocolate or nuts.

Strawberries (6 grams of carbs in 8 medium-sized berries)

Next on the keto fruit list are strawberries. One cup of strawberries has about 6 grams of net carbs, making them a little higher in carbs than some other fruits.

However, they’re still a good option for those on a keto diet. This is because they offer a decent amount of nutrients and can be used to curb a sweet-tooth.

For a keto-friendly treat, try dipping strawberries in sugar-free chocolate or make a strawberry smoothie with full-fat coconut milk.

Plum (7 grams of carbs in one medium-sized fruit)

Plums are a type of stone fruit that js available in many different colors, including red, purple, and green. One medium-sized plum has about 7 grams of net carbs.

They’re also a good source of fiber, vitamins C and K, and other nutrients (2). When plums are in season, enjoy them as a snack or add them to your favorite keto-friendly recipes.

Kiwi (8 grams of carbs in one medium-sized fruit)

Kiwis are small fruits that are often used in salads or as a topping on yogurt or cereal. One medium-sized kiwi has about 8 grams of net carbs.

This fruit is yet another good source of fiber, vitamins C and E, and potassium (3). To enjoy a kiwi on a keto diet, eat it as is or add it to a smoothie or salad.

Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!

Cherries (8 grams of carbs in half a cup)

Cherries are a summertime favorite fruit. They’re sweet, juicy, and perfect for a refreshing snack. Just half a cup of cherries has 8 grams of net carbs. Cherries are also a good source of fiber, vitamins C and A, and potassium (2) (3). 

Blueberries (9 grams of carbs in half a cup)

Of all berries, blueberries are the highest in carbs. Just half a cup of blueberries has 9 grams of net carbs.

Despite their higher carb content, these colorful fruits are a great keto-friendly option. This is because they’re packed with antioxidants and other nutrients (2). For a healthy snack, enjoy blueberries in pancakes, oatmeal, or yogurt.

Read More: 1 Week Keto Meal Plan To Get You Started On A Low Carb Diet

Clementine (9 grams of carbs in one medium-sized fruit)

Clementines are a type of citrus fruit that looks like a small orange. Unlike oranges that have more than 20 grams of carbs, one clementine has only 9 grams of net carbs. Peel and enjoy this sweet fruit as a snack or add it to your favorite salad recipe.

Cantaloupe (11 grams of carbs in one cup)

Cantaloupe is a type of melon that’s often eaten as a breakfast fruit or in a fruit salad. One cup of cantaloupe has 11 grams of net carbs.

Despite its higher carb content, cantaloupe is still a good option for those on a keto diet. This is because of its nutrients like vitamins C and A, potassium, and fiber (3) (2). You can use cantaloupe as a healthy snack or in recipes like smoothies, soups, or salads.

Peach (13 grams of carbs in one medium-sized fruit)

Peaches are a type of stone fruit that’s available in many different colors, including white, yellow, and pink. One medium-sized peach has about 13 grams of net carbs. This versatile fruit can be eaten as is, used in recipes, or added to a smoothie.

The Bottom Line

Eating fruits on keto should be more of an occasional treat than a staple part of your diet. This is because most fruits are relatively high in carbs. Refer to this list of keto-friendly fruits to help you make smart choices and stick to your goals.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Ketogenic Diet (2021, nih.gov)
2. Whole Fruits and Fruit Fiber Emerging Health Effects (2018, nih.gov)
3. Vitamin C (2020, harvard.edu)

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What fruits can be on keto and lchf: plate

The usefulness of fruits and the expediency of their consumption were written here:

Fruit – a dessert or a healthy snack?

Both keto and LCHF can have different amounts of carbohydrates in the diet, so what kind of fruit you can and how much depends only on your personal norms. We do not believe that carbohydrates must be counted and quite allow the accidental appearance of some kind of mango in the keto diet, if you really want to – no one is obliged to adhere to some kind of nutrition 100% of the time. But for those to whom carbohydrates are important or in general to have an idea about their amount in fruits, we made this plate.

About plate:

To compile the table, FatSecret data was used; in controversial moments, they consulted Wikipedia. The carbohydrate content is approximate – it depends on the variety, and on the country of origin, and on ripeness.

Indicated fiber (dietary fiber) – it slows down the absorption of carbohydrates. Fruits that are high in fiber raise blood glucose levels less than fruits that are low in fiber.

For piece fruits, the approximate weight of the edible parts is indicated – without skins and stones. Dietary fiber for grapefruit is given for the pulp, without taking into account the fiber-rich walls. All measurements are in grams.

	portion	carbohydrates	dietary fiber
BLACKBERRY	150	6.45	7.95
lingonberries	150	7.5	7.05
RASPBERRY	150	8.25	9.75
KUMQUAT 6 pieces	90	8.46	5.85
STRAWBERRY	150	8.55	3
GRAPEFRUIT 1/2 pcs	130	8.97	1.43
KIWI 1 pcs	80	9.36	2.4
DRUM 4 pcs	100	10	1.4
MELON Cantaloupe	150	10.8	1.35
BLUEBERRY	150	10.95	2.25
PEACH 1 pc	140	11. 2	2.1
CRANBERRY	150	11.4	6.9
PAPAYA	150	12	2.7
LYCHIE 6 pieces	84	12.77	1.1
PASSION 3 pcs	105	13.65	10.92
NECTARINE 1 pc	130	15.6	2.99
CHERRY	150	15.9	2.4
ORANGE 1 pc	130	15.99	4.03
PINEAPPLE	150	16.8	2.1
APPLE Granny Smith 1 pcs	160	17.28	4.48
WATERMELON flesh	250	17.75	1
BLUEBERRY	150	18.15	3.6
BANANA 1 pc	90	18. 18	2.34
MANDARINES 2 pcs	160	18.4	2.88
CHERRY	150	20.85	3.15
GARNET seed	150	24.9	0.9
APPLE 1 pc	160	25.12	5.28
GRAPE	150	25.8	1.35
HURMA	180	27	6.48
MANGO 1/2 pcs	180	27.36	3.24

Serving size is subjective, and fruits weigh differently – you can recalculate carbohydrates in a Google tablet at the link below. To be able to change the data, you need to copy it to your Google drive: File – Copy.

Google-tablet with the content of carbohydrates in fruits – macroeffect.ru

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Keto diet: what to eat and what results can be achieved

Lately, keto nutrition in Lithuania is experiencing a golden age. And although a considerable part of people adhere to such a diet in order to correct their figure, they often continue to observe it, having felt its other benefits, despite the results achieved.

Together with Agne Jakubone, the creator of the keto lifestyle blog Keto riešutėlis and one of the members of the LIVIN team that contributes to the development of a line of products suitable for keto nutrition, we want to tell you more about the ketogenic diet, what foods to eat and what to refuse. and what results can be achieved by following the principles of this diet.

“Like many other people, I discovered the keto diet to lose weight, but quickly noticed an overall improvement in well-being, sleep quality, facial skin, increased efficiency and strengthened immunity. This diet has many benefits. Until I tried it, I thought I felt pretty good, but it wasn’t until I drastically changed my eating habits that I realized what great health really is.

Why do I like the ketogenic diet?

• It is dominated by quality, natural, wholesome, unprocessed products.
• Keto alternatives to many forbidden foods are easy to find, such as mashed broccoli and cauliflower instead of the usual mashed potatoes, Japanese shirataki noodles, and keto desserts instead of the usual ones. All it takes is desire and imagination to find alternatives.
• Keto menu is easy to combine with the usual meals in the family.
• I don’t snack, so I save money that I used to spend on unplanned sugary useless snacks.
• By adjusting my diet, my craving for sweets, which I used to experience, decreased.

I am glad that ketogenic nutrition has become my way of life.”

WHAT IS KETO DIET?

This is the low carb diet where 70% of energy comes from fat, 25% from protein and only 5% from carbohydrates. This proportion of nutrients ensures that the body is in a state of ketosis, in which the body produces energy molecules called ketones. It is ketones that help to burn fat faster, forget about dependence on sugar and ensure good everyday well-being.

Those who follow the principles of the keto diet notice not only weight loss, but also other benefits. The most common are:

• Helps normalize blood sugar.
• Reduced cravings for sweets.
• There is a long feeling of satiety, the desire to eat is reduced.
• Increases efficiency, improves brain activity and concentration.
• There is a surge of strength, increased muscle endurance.
• The quality of sleep improves.
• Improves the condition of the skin, hair and nails.

Those who want to sit on a keto diet are useful to remember the following 6 basic rules :

1. The appropriate nutrient ratio: 70% fat, 25% proteins, 5% of carbohydrates.
2. Quality and minimally processed products.
3. Products without added sugar, glucose, fructose, starch.
4. Carbohydrate content must not exceed 5 g (100 g of product).
5. Eat only when you feel hungry, without snacking.
6. It is recommended to avoid refined vegetable fats, smoked meats, moderate consumption of dairy products, nuts, berries.

COMMON KETO FOOD LIST:

NEW PRODUCTS:

• Organic URTEKRAM olives are the perfect choice for a keto (and not only) snack. Agne’s favorites are pitted green olives, firm and crunchy.
• Simply Keto Bamboo Flour is a fine grind that gives keto baked goods an incredible fluffiness and is especially suitable for doughs that need to be rolled out. With this flour, you will make the most delicious, airy keto cookies, cakes, crackers or even kibinas.
• Rice and pasta YU&MI konjac – unlike many konjac products on the market, dry and not soaked in a liquid with a specific odor.
• Boostballs are a real boost of energy when you want something sweet and extremely tasty! After all, there are moments like this for everyone.
• And one more delicacy in – keto bars Fatt, which contains only 2-3 g of carbohydrates. Delicious, nutritious and, most importantly, without specific sweeteners.

If you want to stick to a ketogenic diet, you will need to eliminate certain carbohydrate-rich foods from your diet.