Brenda Khan
The keto diet is a high-fat, low-carb approach to eating that can help with weight loss and blood sugar control. While fruit is known to be high in carbs, there are some fruits that can be enjoyed in moderation as part of a keto diet. These include avocados, raspberries, lemons, blackberries, strawberries, and tomatoes. These fruits are lower in carbs and can be consumed without kicking yourself out of ketosis. However, it's important to remember that the keto diet is restrictive and may not be suitable for everyone.
| Characteristics | Values |
|---|---|
| Avocados | 100g contains 167 calories, 15g fat, 6.8g fiber, 1.8g net carbs, and 0.08g fructose |
| Lemons | 100g contains 29 calories, 2.8g fiber, 6g net carbs, and 1.1g fructose |
| Limes | 100g contains 30 calories, 2.8g fiber, 8.5g net carbs, and 0.6g fructose |
| Olives | 100g contains 81 calories, 6.9g fat, 2.5g fiber, 3.1g net carbs, and 0g fructose |
| Bell Peppers | 100g contains 20 calories, 1.7g fiber, 2.9g carbs, and 1.12g fructose |
| Tomatoes | 100g contains 18 calories, 1.2g fiber, 2.7g carbs, and 1.37g fructose |
| Coconuts | 100g contains 354 calories, 33g fat, 9g fiber, 6g carbohydrates |
| Strawberries | 100g contains 32 calories, 2g fiber, 5.7g carbohydrates, and 2.44g fructose |
| Raspberries | 100g contains 52 calories, 6.5g fiber, 5.5g carbohydrates, and 2.35g fructose |
| Blackberries | 100g contains 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose |
| Plums | 100g contains 46 calories, 1.1g fiber, 9.5g carbohydrates, and 3g fructose |
| Blueberries | 100g contains 57 calories, 2.4g fiber, 11.6g carbohydrates, and 5g fructose |
What You'll Learn
Avocados, lemons and limes are keto-friendly fruits
Avocados, lemons, and limes are all keto-friendly fruits. They are low in carbohydrates and high in nutritional value.
Avocados are a great source of potassium, healthy fats, fibre, and phytonutrients such as beta-sitosterol, lutein, and zeaxanthin. A 100-gram serving of avocado contains 15 grams of fat, 6.8 grams of fibre, and only 1.8 grams of net carbs.
Lemons and limes are citrus fruits that are rich in vitamin C. They can be easily incorporated into your diet by adding them to water or other beverages. Per 100 grams, lemons provide 2.8 grams of fibre and 6 grams of net carbs, while limes offer 2.8 grams of fibre and 8.5 grams of net carbs.
When following a keto diet, it is important to monitor your carbohydrate intake and choose fruits that fit within your daily carb limit. By including avocados, lemons, and limes in moderation, you can enjoy the health benefits of these fruits while staying in ketosis.
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Raspberries, blackberries and strawberries are usually fine
Raspberries, blackberries, and strawberries are usually fine in small amounts on a keto diet.
Raspberries, blackberries, and strawberries are lower in carbohydrates and high in fiber, making them suitable for a keto diet. Raspberries, for instance, have 5 grams of net carbs, 5 grams of fiber, and 10 grams of total carbs per 100 grams. Blackberries have 5 grams of net carbs, 6 grams of fiber, and 11 grams of total carbs per 100 grams. Strawberries have 6 grams of net carbs, 2 grams of fiber, and 8 grams of total carbs per 100 grams.
These berries are also loaded with antioxidants that may reduce inflammation and help protect against disease. Raspberries, for example, are rich in vitamin C, quercetin, and gallic acid, which may help decrease your risk of heart disease and improve your circulation. Blackberries are high in vitamin C, with a cup of blackberries providing half the U.S. daily recommended value for an adult on a 2,000-calorie diet. Strawberries are an excellent source of potassium and vitamin C, and they have antioxidant and anti-inflammatory benefits.
While these berries are generally considered keto-friendly, it's important to remember that the amount consumed matters. Even these low-carb berries can kick you out of ketosis if eaten in large quantities. Therefore, it's best to think of fruit as an occasional treat and enjoy it in moderation as part of a well-rounded keto diet.
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Melons, including watermelon, are low-carb
Watermelon has a low carbohydrate content, with only 7.55 grams of carbs per 100 grams of fruit. It is also a good source of vitamin A and has a high water content, making it a hydrating and filling food.
Other melons that fall within the keto-friendly spectrum include honeydew and cantaloupe. A cup of honeydew melon contains 15 grams of carbs, while a cup of cantaloupe has 13 grams of carbs. Both of these melons also have a high water content, which can provide some extra hydration.
When introducing fruit into a keto diet, it is important to monitor your body's response and adjust as needed to stay in ketosis.
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Peaches and apricots are good in small portions
Peaches and apricots are good options for those on a keto diet, but only in small portions.
A medium-sized peach contains 13 grams of carbs, while a small yellow peach has 12 grams. The fruit is also a good source of potassium, phosphorus, and vitamin C.
Apricots are another keto-friendly option, with just 4 grams of carbs and 3 grams of sugar per raw fruit. However, the carb count in dried apricots is significantly higher, so it's best to stick to fresh apricots.
While peaches and apricots are generally considered keto-friendly, it's important to remember that individual results may vary. The keto diet is a restrictive eating plan, and staying in ketosis depends on limiting your daily carb intake, which is typically around 20-50 grams.
Fruit can be tricky on a keto diet because it contains natural sugars, which can quickly add up and kick you out of ketosis. That's why it's important to introduce low-carb fruits one at a time to see how they impact your body's ability to stay in ketosis.
Overall, if you're craving something sweet while on a keto diet, peaches and apricots can be a good option, but remember to enjoy them in moderation as part of a balanced meal plan.
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Tomatoes are a keto-friendly fruit/vegetable
While it's true that most fruits are too high in carbs to be considered keto-friendly, tomatoes are an exception. They are lower in carbs than other fruits, containing only 3 grams of net carbs per 100-gram serving. This makes them a good option for those following a keto diet, as long as they are consumed in moderation.
Different types of tomatoes contain different amounts of carbs. For example, a cherry tomato contains less than 1 gram of carbs, while a 60-gram Italian tomato contains 2.33 grams of carbs. Even 100 grams of tomatoes only contain 3.88 grams of carbs.
Tomatoes are also a good source of nutrients, including phosphorus, potassium, calcium, and vitamin C. They are high in water content, which helps to keep the calorie count low. Additionally, research shows that tomatoes contain many antioxidants, including beta carotene, vitamin C, and lycopene. Lycopene is a plant-based pigment that has been found to have anti-cancer properties and may also help prevent heart disease.
When incorporating tomatoes into a keto diet, it's important to be mindful of the total carb intake. Since the keto diet typically restricts carb intake to 20-50 grams per day, combining tomatoes with other foods that are high in carbs could cause you to exceed this limit. Therefore, it's best to pair tomatoes with other low-carb foods to stay within the desired range.
Overall, tomatoes are a nutritious and tasty option for those following a keto diet, providing a good source of vitamins and antioxidants while still being low in carbs.
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Frequently asked questions
The best fruits to eat on a keto diet include avocados, raspberries, lemons, blackberries, and strawberries.
No, oranges are not keto-friendly as they contain around 9 grams of net carbs.
Yes, berries are generally low in carbohydrates and high in fiber, making them a good choice for a keto diet.
Fruits that are high in carbohydrates, such as mangoes, bananas, apples, and grapes, should be avoided on a ketogenic diet.
Yes, tomatoes are considered keto-friendly as they are low in carbohydrates and calories.
