Leena Watts
The keto diet is a high-fat, low-carb eating plan that was originally developed to reduce epileptic seizures in children. Fruits are typically high in carbohydrates, but they're also usually filled with fibre, which moves through the body undigested and doesn't affect blood sugar levels in the same way as carbohydrates. This means that fruit can be enjoyed in moderation on the keto diet, but it's important to pay close attention to net carbs (calculated by subtracting the amount of fibre from the total grams of carbohydrates). Fresh or frozen fruit is best, but if you're eating canned fruit, look for fruit packed in 100% juice or water, and drain and rinse excess juice off before eating. Fruits that are high in water or fibre have fewer carbs, and some low-carb fruits that can be enjoyed on a keto diet include avocados, strawberries, olives, lemons, raspberries, blackberries, blueberries, peaches, and cantaloupe.
| Characteristics | Values |
|---|---|
| Carbohydrates | People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day. Some sources say to consume no more than 20 grams daily. |
| Fruits to eat | Avocado, strawberries, olives, lemons, raspberries, blackberries, blueberries, tomatoes, watermelon, cantaloupe, coconut, pomegranate seeds, star fruit |
| Fruits to avoid | Dried fruits, fruit juices, fruit canned in syrup, coconut water, pomegranate juice |
| Other foods to eat | Healthy fats, protein foods, non-starchy vegetables |
| Other foods to avoid | Bread, brownies, cookies |
| Other | Some people experience diarrhea and constipation while on the keto diet. |
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What You'll Learn
Avocados, olives, and tomatoes are considered 'savory fruits'
The keto diet is a restrictive eating plan that focuses on extremely low-carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day, with some sources recommending no more than 20 grams. This low-carb, high-fat diet is popular for weight management and can also be used for diabetes prevention and management. It is important to note that the keto diet can be challenging to follow, and it is always recommended to consult a healthcare provider or registered dietitian to decide if it is suitable for your individual needs.
Avocados, olives, and tomatoes are considered savory fruits and are excellent choices when following a keto diet. These fruits are low in carbohydrates and offer a range of essential nutrients. Avocados, for example, are a good source of healthy fats, vitamins C and K, potassium, and folate. They also have a low net carb count, making them an ideal keto-friendly option. Similarly, olives are high in fat and low in carbs, containing only 2.7 grams of carbs in ten large olives or 6 grams in a 100-gram serving. Olives also provide antioxidants, monounsaturated fats, and vitamin E, contributing to heart health benefits and protection against chronic diseases.
Tomatoes, another low-carb fruit, offer essential nutrients such as lycopene, beta carotene, and vitamin C, which have disease-fighting properties. They also contain essential vitamins and minerals like potassium and folate. A cup of chopped tomatoes has just a little over five grams of net carbs, making them a great addition to keto meals. Furthermore, tomatoes are linked to heart health, as their consumption has been associated with preventing and managing hypertension due to the presence of lycopene.
In addition to avocados, olives, and tomatoes, other low-carb fruits suitable for a keto diet include strawberries, raspberries, lemons, blueberries, and blackberries. These fruits provide vitamins, minerals, and fiber, which can help regulate bowel movements and support overall health. It is important to remember that while these fruits are keto-friendly, portion control is still necessary to stay within the carb limits of the keto diet.
Overall, avocados, olives, and tomatoes are considered savory fruits that are not only keto-compliant but also provide numerous health benefits and a range of culinary applications.
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Fruits to avoid on keto
The keto diet is a restrictive eating plan focused on extremely low-carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day. Some sources suggest consuming no more than 20 grams daily.
Fruits are not entirely off-limits on a keto diet, but it is important to be mindful of the type and quantity consumed. Most fruits are high in sugar and carbs, so they are not recommended. However, some fruits are lower in carbs and can be enjoyed in moderation.
- Bananas: High in natural sugars and carbs that can quickly derail ketosis.
- Grapes: Contain high sugar content, which can significantly affect blood sugar levels. A single cup of grapes has around 26 grams of carbs.
- Pineapple: Popular for its sweet taste but unsuitable for keto due to its high sugar content. A single cup contains about 22 grams of carbohydrates, mostly from natural sugars.
- Mangoes: Tend to be high in sugar and carbohydrates. A medium-sized mango can contain up to 50 grams of carbohydrates.
- Apples: High in sugar and carbohydrate content, with roughly 25 grams of carbs in a single medium-sized apple, mostly from natural sugars.
- Dried fruits: When fruits are dried, their sugar is concentrated into smaller serving sizes, increasing the carb content.
It is important to note that while these fruits are higher in carbs, they still offer an array of nutrients and dietary fiber, which are beneficial for digestion and heart health. As such, you may choose to consume them occasionally but in smaller portions to fit your daily macronutrient targets.
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Fruits to eat on keto
The keto diet is a restrictive eating plan that focuses on extremely low-carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day. This low-carb, high-fat diet is popular for weight management and diabetes prevention.
It can be challenging to incorporate fruit into the keto diet due to its high natural sugar content. However, some low-carb fruits can be enjoyed in moderation as part of a keto meal plan.
- Avocado: Avocados are classified as fruits and are a good source of healthy fats, vitamins, minerals, and fiber. They also contain a healthy dose of fat, making them a keto-friendly choice. The recommended serving size is around one-third of a medium-sized avocado.
- Berries: Berries are a great addition to a keto diet as they are low in carbs and offer various health benefits. Raspberries, blackberries, strawberries, and blueberries are all suitable options. However, be cautious with blueberries as their carbs can add up quickly.
- Tomatoes: Tomatoes are technically fruits and are a great keto-friendly option. They are low in carbs and provide essential nutrients like lycopene, beta carotene, and vitamin C. They are also good for heart health.
- Olives: Olives are an excellent fruit choice for a keto diet because they are higher in fat than carbs. They contain many nutrients, including antioxidants, monounsaturated fats, and vitamin E.
- Watermelon: Watermelon is a low-carb fruit that is more than 90% water, so it supports hydration. It also contains lycopene, an antioxidant that may protect against cell damage and reduce the risk of certain diseases.
- Cantaloupe: Cantaloupe is another low-carb fruit option for those on a keto diet.
- Lemons and Limes: Citrus fruits like lemons and limes can be included in the keto diet. They provide vitamin C and calcium, essential for bone health.
- Coconut: Coconut is classified as a fruit, nut, or seed. It is a low-carb option, but ensure there are no added sugars in dried or canned coconut products.
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Fruits with the lowest net carbs
The keto diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day, with some sources suggesting no more than 20 grams daily.
It can be challenging to incorporate fruit into the keto diet, but some low-carb fruits are available. Here is a list of fruits with the lowest net carbs:
- Avocado: A creamy and nutritious fruit, avocados are a great source of healthy fats, vitamins, minerals, and fiber. A 1/2 cup of sliced avocado contains about 11 grams of fat and fewer than 3 grams of net carbs. The recommended serving size is around one-third of a medium-sized avocado.
- Strawberries: Strawberries are a tasty and nutritious option for keto dieters. They contain antioxidants, including vitamin C and lycopene, as well as other vitamins and minerals like manganese, calcium, and folate. A 100-gram serving of strawberries has 7.7 grams of carbs, and their higher fiber content makes the net carbs lower than some other fruits.
- Olives: Olives are technically a fruit and are an excellent choice on the keto diet. They are higher in fat than carbs, providing healthy monounsaturated fatty acids that may reduce the risk of heart disease and stroke.
- Blackberries: Blackberries are a great addition to a keto meal plan, offering a good balance of fiber, vitamins, and minerals. A 1/2 cup serving has just 3 grams of net carbs and less than half a gram of fat. They are also low in calories, with about 31 calories per 1/2 cup.
- Star fruit (Carambola): This exotic fruit is a good source of vitamin C and has a unique sweet and sour taste. A cup of cubed star fruit provides about 5 grams of net carbs and nearly 4 grams of fiber.
- Cantaloupe: Cantaloupe has a high water content, keeping calories low at around 54 per cubed cup. While its fiber content is not impressive, it has a reasonable amount of carbs per serving, making it suitable for most keto plans. Cantaloupe is also packed with vitamins and nutrients like potassium, vitamins C and A, and beta carotene.
- Tomatoes: Although often grouped with vegetables, tomatoes are technically a fruit. They are an excellent source of lycopene, an antioxidant linked to heart health and managing hypertension. A cup of chopped tomatoes has just over 5 grams of net carbs, making them a great keto-friendly option.
- Lemons and Limes: While not typically eaten whole, lemons and limes can add a burst of flavor and vitamin C to your water or tea. They provide few carbohydrates and support immune health.
It is important to note that while these fruits have lower net carb contents, portion control is still crucial to staying within the strict carb limits of a keto diet. Additionally, some people may choose to avoid fruit altogether on keto and focus on savory options like tomatoes, cucumbers, and avocados.
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Fruits to eat after reaching your keto goals
The keto diet is a restrictive eating plan that focuses on extremely low-carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day. Some sources suggest consuming no more than 20 grams of carbohydrates per day.
Fruits are known to be high in carbs, but with the right choices, you can still enjoy fruit on a keto diet. Here are some fruits that you can incorporate into your diet after reaching your keto goals:
Avocados
Avocados are often used in savory dishes, but they are indeed a fruit. They are a great source of healthy fats, vitamins, minerals, and fiber. A 3.5-ounce (100-gram) serving of avocado contains around 8.5 grams of carbs and 6.7 grams of fiber, resulting in less than 2 grams of net carbs. Avocados are versatile and can be enjoyed as a sandwich spread, salad topper, or dip.
Berries
Berries, including strawberries, raspberries, and blueberries, are lower in carbs than most fruits. They are rich in fiber, vitamins, and minerals. For example, a cup of whole strawberries has around 11.7 grams of carbs and 3 grams of fiber, resulting in lower net carbs than watermelon. Strawberries also contain antioxidants such as vitamin C and lycopene, as well as manganese, calcium, and folate.
Watermelon
Watermelon is a refreshing fruit that is more than 90% water, making it excellent for hydration. It is also rich in lycopene, an antioxidant that may protect against cell damage and offer health benefits such as fighting inflammation and reducing the risk of certain diseases. While watermelon is lower in carbs compared to many other fruits, portion control is important to stay within keto guidelines.
Olives
Olives are technically a fruit and are an excellent choice on a keto diet because they are higher in healthy fats than carbs. They are a good source of fiber, vitamins, and minerals.
Peaches
Peaches are another fruit that can be included in a keto diet when paired with other low-carb foods. They are rich in vitamin C, vitamin A, potassium, and niacin. A cup of peaches provides 12.2 grams of net carbs, so moderation is key when incorporating them into your keto diet.
It is important to remember that while these fruits are generally considered keto-friendly, portion control and moderation are crucial to staying within the carb limits of a keto diet. Additionally, it is always a good idea to consult with a healthcare professional or registered dietitian to ensure that any dietary changes are safe and suitable for your individual needs.
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Frequently asked questions
Canned fruit is typically soaked in syrup, which contains high amounts of sugar. Therefore, it is best to avoid canned fruit on keto. However, you can eat fresh fruit in moderation, such as avocados, berries, and tomatoes.
Keto is a restrictive, low-carbohydrate diet. Fruits that are typically considered keto-friendly include avocados, berries, olives, lemons, limes, and tomatoes. These fruits are rich in fiber, vitamins, and minerals.
It is important to monitor your fruit intake on keto. A serving of berries may be the only fruit you eat that day. You should also avoid dried fruits and fruit juices, as these contain high amounts of sugar and not enough fiber.
