Pears On Keto: Friend Or Foe?

The keto diet is a high-fat, low-carb diet that can help increase your chances of weight loss. On this diet, you're only getting 5 to 10% of your kilojoules from carbs, which means that most fruits, which are high in carbs and natural sugars, are off the table. A medium pear, for example, contains 22 grams of net carbs, which is already close to the daily limit of 20 grams of net carbs on a keto diet. So, are pears keto-approved?

Pears are too high in carbs to be keto-approved

Pears are too high in carbohydrates to be keto-approved. A medium-sized pear contains 22 grams of net carbs, which is already close to the daily limit of 20-50 grams of carbohydrates on a keto diet. Even a single cup of pear slices has 19.5 grams of net carbs. Asian pears have fewer carbs, with a small pear containing 8.6 grams and a 100-gram serving containing 7 grams, but even these are on the high side for a keto diet.

On a keto diet, it's important to keep your carbohydrate intake low enough to enter ketosis, a metabolic state where your body burns fat instead of carbohydrates for energy. This usually means consuming fewer than 20 grams of net carbs per day. Because fruits tend to be high in natural sugars, they can make it difficult to keep your carb intake low enough to enter ketosis.

While some fruits, such as avocados, berries, and tomatoes, can be eaten in moderation on a keto diet, pears are generally too high in carbs to fit within keto macro ranges. If you're following a keto diet, it's best to think of fruit as an occasional treat and stick to lower-carb options.

A medium pear contains 22g of net carbs

Pears are not keto-approved because they are too high in carbs. A medium pear contains 22 grams of net carbs, which is close to the daily carb limit for keto diets. The keto diet recommends keeping your daily carb intake to 20-25 grams of net carbs or fewer.

Even a single cup serving of pear, which is less than a whole medium pear, contains 19.5 grams of net carbs. Asian pears have fewer carbs, with a small pear containing 8.6 grams and a 100-gram serving containing 7 grams, but even this is considered high for the keto diet.

The keto diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that most fruits, which are high in natural sugars, are not suitable for the keto diet.

Some fruits that are considered keto-friendly in moderation include avocados, raspberries, blackberries, and lemons.

Asian pears have fewer carbs but are still high for keto

Pears are generally too high in carbs to be considered keto-friendly. A single medium pear contains 22 grams of net carbs, which is already close to the typical keto diet's daily limit of 20 to 50 grams of carbs. Even a cup serving of pears still has 19.5 grams of net carbs.

However, Asian pears have fewer carbs. A small Asian pear has 8.6 grams of net carbs, while a 100-gram serving has 7 grams. While this is better than regular pears, it's still quite high for the keto diet.

The keto diet is a high-fat, low-carb diet that aims to put your body in a metabolic state called ketosis, where it burns fat instead of carbs for energy. The recommended daily carb intake for keto is typically 20 to 50 grams, but it can go up to 100 grams for some people.

Fruit is generally high in carbs due to its natural sugars. On the keto diet, it's best to limit fruit consumption and choose lower-carb options like berries, avocados, olives, and tomatoes.

Only a few fruits have a low enough carb count for keto

Pears are too high in carbs to be considered keto-friendly. A single pear contains 22 grams of net carbs, which is well above the recommended daily intake of 20-50 grams of carbs.

In fact, only a few fruits have a low enough carb count to fit the keto diet. These include:

• Avocados: A 3.5-ounce (100-gram) serving of avocado contains around 8.5 grams of carbs and nearly 7 grams of fibre. Avocados are also a great source of vitamin K, folate, vitamin C, and potassium.
• Strawberries: One cup (152 grams) of strawberries provides just 11.7 grams of carbs and 3 grams of fibre. They are also packed with vitamin C, manganese, and folate.
• Lemons: Lemons contain approximately 5.5 grams of carbs and 1.5 grams of dietary fibre. They are rich in vitamin C, potassium, and vitamin B6, as well as pectin, a type of fibre that can help stabilise blood sugar levels and fight inflammation.
• Raspberries: One cup (123 grams) of raspberries provides only 7 grams of net carbs. They are also a great source of vitamin C, manganese, vitamin K, and copper.
• Blackberries: A 1/2-cup serving of blackberries has just under 3 grams of net carbs. They are also a good source of fibre, vitamin C, vitamin K, and potassium.
• Tomatoes: One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fibre. Tomatoes are also rich in lycopene, beta carotene, and naringenin.
• Star fruit: A 1-cup serving of star fruit contains just 7.3 grams of carbs and 3 grams of fibre. It is also packed with vitamin C, copper, potassium, and pantothenic acid.
• Cantaloupe: Each serving of cantaloupe has 12.7 grams of carbs and 1.5 grams of fibre. It is also a good source of folate, potassium, vitamin K, and beta carotene.

Keto-approved fruits include avocados, raspberries, and lemons

Pears are unfortunately too high in carbs to be keto-approved. A single pear contains 22 grams of net carbs, which is well over the daily allowance for keto. Even a small portion of pear will take you over your daily limit, with a cup of pear containing 19.5 grams of net carbs.

So which fruits are keto-approved? Avocados, raspberries, and lemons are all keto-friendly fruits, when eaten in moderation. Avocados are a great source of heart-healthy fats, with a 3.5-ounce serving containing around 8.5 grams of carbs and nearly 7 grams of fibre. Raspberries are also a good choice, with a 1-cup serving providing only 7 grams of net carbs, as well as vitamins and minerals such as vitamin C, manganese, vitamin K, and copper. Lemons are another good option, with approximately 5.5 grams of carbs and 1.5 grams of dietary fibre per fruit. They're also rich in pectin, a type of fibre that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.

Other keto-approved fruits include strawberries, blackberries, tomatoes, and star fruit.

Frequently asked questions