Milly Gaines
The keto diet is a very low-carb, high-fat eating plan. Carb intake is often restricted to less than 20-50 grams per day. While some fruits are high in carbs, there are plenty of keto-friendly fruits that are low in net carbs and high in fiber.
- Avocados
- Raspberries
- Lemons
- Blackberries
- Strawberries
- Cantaloupe
- Tomatoes
- Peaches
| Characteristics | Values |
|---|---|
| Avocado | 4.3-12.8g carbohydrates, 3.4-7g fiber, 0.9-3g net carbs |
| Raspberries | 17.8g carbohydrates, 9.8g fiber, 8g net carbs |
| Blackberries | 14.4g carbohydrates, 7.9g fiber, 6.5g net carbs |
| Strawberries | 11.4g carbohydrates, 2.7g fiber, 8.7g net carbs |
| Lemons | 5.4g carbohydrates, 1.6g fiber, 3.8g net carbs |
| Tomatoes | 7.3g carbohydrates, 2.2g fiber, 5.1g net carbs |
| Olives | 5.18g carbohydrates, 15.3g monounsaturated fatty acids |
| Limes | 6.8g carbohydrates, 1.8g fiber, 4g net carbs |
| Blueberries | 21.5g carbohydrates, 3.6g fiber, 18.2g net carbs |
| Cantaloupe | 12.6g carbohydrates, 1.2g fiber, 11.4g net carbs |
| Peaches | 15.2g carbohydrates, 2.2g fiber, 13g net carbs |
| Coconut | 12.2g carbohydrates, 7.2g fiber, 5g net carbs |
| Star fruit | 7.3g carbohydrates, 3g fiber, 4.3g net carbs |
What You'll Learn
Avocados, lemons and limes are keto-friendly fruits
Avocados, lemons, and limes are all keto-friendly fruits.
Avocados are a keto superstar. They are often referred to and used as a vegetable, but they are, in fact, biologically considered a fruit. Avocados are a great addition to a ketogenic diet because they are high in heart-healthy fats and low in net carbs. A 3.5-ounce (100-gram) serving of avocado contains around 8.5 grams of carbs and nearly 7 grams of fibre, which is essential for keeping the bowels regular and managing cholesterol levels. Avocados are also a good source of vitamin K, folate, vitamin C, and potassium.
Lemons are a popular citrus fruit used to flavour drinks, meals, and desserts. They are a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fibre in each fruit. They are especially rich in pectin, a type of fibre that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells. Lemons are also high in vitamin C, potassium, and vitamin B6. A squeeze of lemon has negligible carbs, so you can squeeze as many lemons as you want.
Limes are also keto-friendly. One lime offers around five grams of net carbohydrates. Like lemons, a spritz of lime in your water provides few carbs but offers immune-boosting vitamin C and bone-supporting calcium.
It is important to note that while these fruits are keto-friendly, fruit is typically high in carbohydrates, so it is recommended to consume fruit in moderation as an occasional treat on a ketogenic diet.
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Raspberries, strawberries and blackberries are fine in moderation
Raspberries, strawberries, and blackberries are generally considered fine to eat in moderation while on a keto diet.
Raspberries are a great addition to a low-carb ketogenic diet. A cup of raw raspberries (123 grams) provides only 7 grams of net carbs, with around 15 grams of carbohydrates and 8 grams of fiber. They are also rich in vitamin C, manganese, vitamin K, and copper.
Strawberries are nutritious, delicious, and can fit seamlessly into a low-carb or ketogenic diet. A cup of whole strawberries (152 grams) provides just 11.7 grams of carbs and 3 grams of fiber. They are also an excellent source of vitamin C, manganese, and folate.
Blackberries are another fruit that can be enjoyed in moderation on a keto diet. A cup of raw blackberries (150 grams) contains 14.4 grams of carbohydrates and 7.9 grams of fiber, resulting in 6.5 grams of net carbs. They are also a good source of vitamin C, providing 30.2 mg per cup, which is half of the daily recommended amount.
While these fruits are generally considered keto-friendly, it is important to remember that the consumption of fruit on the keto diet should still be limited. Those following a modified keto diet typically aim for around 30-50 grams of net carbs per day to maintain ketosis and maximize results. Therefore, a serving of berries may be the only fruit you'll have in a day.
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Blueberries, peaches and tomatoes are also allowed
Blueberries, peaches, and tomatoes are also allowed on the keto diet, but they should be consumed in moderation.
Blueberries are high in fiber and vitamin C, and they may reduce the risk of cancer. However, they are also high in net carbs, with 18 grams of net carbs per cup. This is much higher than other berries, so it is important to limit your intake. A quarter to half a cup of blueberries should be the maximum amount you consume while staying in ketosis.
Peaches are a good source of vitamin C, vitamin A, potassium, and niacin. A cup of peaches contains 12.2 grams of net carbs. To fit this fruit into your keto diet, it is recommended to moderate your portion size and pair it with other low-carb foods.
Tomatoes are technically a fruit, and they are a great addition to a keto diet. They are low in calories and carbs, with one cup of cherry tomatoes containing fewer than 30 calories and around 4 grams of net carbs. They are also packed with beneficial plant compounds, including lycopene, beta carotene, and naringenin.
While these fruits are allowed on the keto diet, it is important to remember that the keto diet is generally low in carbs and high in fat. Therefore, it is best to consume these fruits in moderation and be mindful of your overall carb intake to ensure you stay in ketosis.
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Canned, dried and juiced fruits are not recommended
Canned, dried, and juiced fruits are not recommended on a keto diet. This is because they contain far too much fruit sugar and not nearly enough fiber.
The keto diet is a very low-carb, high-fat eating plan. Carb intake is often restricted to less than 20-50 grams per day. The diet may indicate that you can only consume 5% to 10% of your calories from carbohydrates and instead eat moderate amounts of protein and relatively high amounts of fat.
Fruit is known to be high in carbs, so it is often considered off-limits on the keto diet. However, this doesn't mean that all fruit is completely off the table. There are plenty of keto-friendly fruits that can be enjoyed in moderation as an occasional treat.
When choosing fruits to eat on a keto diet, it is important to consider the number of net carbs per serving. Net carbs are calculated by subtracting the amount of fiber from the total grams of carbohydrates.
Some examples of fruits that are high in net carbs and should be avoided on a keto diet include:
- Bananas
- Grapes
- Mangoes
- Pineapple
- Blueberries
- Plums
- Oranges
- Cherries
- Pears
Olives, coconuts and pears are fruits you can eat
Olives, coconuts, and pears are fruits you can eat on a keto diet.
Olives are technically categorized as a fruit and are known for their anti-inflammatory effects and their positive impact on heart health. A cup of olives contains around 5 grams of carbohydrates and less than 1 gram of net carbohydrates. They also contain approximately 15 grams of healthy fats (monounsaturated fatty acids) in a cup, which may reduce your risk of stroke and heart disease.
Coconuts are loaded with fiber, with one cup of shredded coconut providing 7.2 grams of fiber. They are also studied for their MCT (medium-chain triglycerides) oil content, which may reduce Alzheimer's risk. A 1/2 cup of shredded coconut meat has about 2.5 grams of net carbs.
Pears are rich in plant compounds called anthocyanins, which studies have found to reduce the risk of type 2 diabetes by 23%. A medium pear contains 25 grams of carbohydrates and 6 grams of fiber. They go well with a nutty dip like almond butter, which also adds fiber and healthy fats to the snack.
It is important to note that while these fruits are keto-friendly, they should still be consumed in moderation as part of a healthy low-carb diet. The keto diet focuses on cutting down carbs and increasing fat intake to reach ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates or sugars.
Frequently asked questions
Avocados, raspberries, lemons, blackberries, strawberries, and blueberries are all allowed on keto in moderation.
Fruits with high net carbs such as bananas, grapes, mangoes, grapefruit, pineapple, and plums are not allowed on keto.
Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates.
Fruit provides fibre, vitamins, and minerals. Fibre can help keep you full, regulate your bowels, and manage cholesterol levels.
It's recommended to eat fruit in moderation on keto. One serving of berries may be the only fruit you have that day.
