The ketogenic or “keto” diet is a very low carb, high fat diet that forces your body to burn fats instead of glucose for energy. This metabolic state is called ketosis. The keto diet limits carbs to only 20-50 grams per day in order to achieve this fat burning state.
Since most fruits are naturally higher in carbs and sugar, they are restricted on keto. However, there are some fruits you can eat in moderation that can fit into a keto lifestyle.
This article outlines the best low-carb fruits that won’t kick you out of ketosis. We’ll also look at their carb counts, nutritional benefits, and tips for how to incorporate them into a well-balanced keto diet.
Why Limit Fruit on Keto?
The keto diet aims to keep daily net carb intake very low, around 20-50g per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar levels.
Most fruits are higher in carbs and natural sugars, usually around 15-30g carbs per serving. Eating too much of them could easily bring your daily carb intake above the keto threshold for reaching ketosis.
However, there are some relatively low carb fruits that can be enjoyed occasionally on a keto diet if portions are controlled. These fruits offer important vitamins, minerals, antioxidants, and fiber that benefit your health.
Including some low glycemic index fruits as part of a balanced keto diet can provide vital nutrients while still maintaining ketosis. Let’s look at the best options.
Best Low Carb Fruits for Keto
These fruits contain 5g net carbs or less per serving, making them the best options for a keto diet:
1. Avocados
Avocados are technically a fruit and they top the list as one of the best keto-friendly options.
One half of an avocado contains around 3g net carbs and provides nearly 20 vitamins and minerals, including potassium, vitamin K, folate, vitamin C, and fiber.
Avocados are also a great source of heart-healthy monounsaturated fats that help boost ketone production. Their creamy, rich texture makes a great base for smoothies, dips, or spreads.
2. Blackberries
Blackberries contain 4g of net carbs per 1⁄2 cup serving. They’re also an excellent source of antioxidants, manganese, and fiber.
The fiber and polyphenols in blackberries may improve gut health and strengthen your immune system. Try adding them to salads, yogurt, cottage cheese or nut butter.
3. Raspberries
Like blackberries, raspberries clock in at 4g net carbs for 1⁄2 cup.
Raspberries provide vitamin C, manganese, antioxidants and fiber. Their sweet and tart flavor pairs perfectly with high-fat dairy like heavy cream.
4. Strawberries
Strawberries contain around 4.5g of net carbs in a 1⁄2 cup serving. They’re packed with vitamin C, manganese, folate, potassium, and antioxidants.
Strawberries have a juicy sweetness that works great in smoothies combined with nut butter or coconut milk. Or try dipping them in melted dark chocolate for a sweet keto treat.
5. Star Fruit
Exotic star fruit contains just 2g net carbs per fruit. It’s also high in fiber, vitamin C andProvides important antioxidants like quercetin, gallic acid and epicatechin.
Slice star fruit thinly and add it to salads for a low carb, tropical twist. It also makes a beautiful garnish for desserts or cocktails.
6. Watermelon
Watermelon is higher in sugars and carbs than other fruits on this list, containing 7g net carbs per cup diced. However, its hydrating properties make it a refreshing keto treat during hot summer months.
Select small, seedless watermelon varieties and keep portions around 1 cup at a time. This juicy melon provides good amounts of vitamin C, vitamin A and the antioxidant lycopene.
7. Cantaloupe
Cantaloupe is another low glycemic melon you can eat sparingly on keto, with around 6g net carbs per cup.
Its sweet, orange flesh is packed with antioxidants like vitamin C, vitamin A, and beta carotene. These nutrients support immunity and eye health.
8. Lemons & Limes
Citrus fruits like lemons and limes make the keto fruit list, with only 1.5g net carbs in 2 tablespoons of lemon or lime juice.
They add lots of bright flavor with barely any carbs. Use lemon and lime juice and zest generously to flavor water, salad dressings, marinades, baked goods, and smoothies for a keto diet boost.
9. Tomatoes
Although technically a fruit, tomatoes eaten raw have just 3g net carbs per 1 cup serving.
Their low sugar content makes tomatoes a great addition to salads, sandwiches and veggie side dishes on keto. Tomatoes provide vitamin C, potassium and lycopene, an antioxidant linked to lower cancer and heart disease risk.
10. Rhubarb
Rhubarb contains only 2.5g net carbs per stalk. It has a tart, pucker flavor similar to lemon.
Try baking rhubarb into a pie or crumble, mixing it into yogurt, or roasting it with a touch of sweetener as a low carb dessert.
Honorable Mentions
Some additional lower carb fruits you can occasionally incorporate in small portions include:
- Blueberries: 12g net carbs per cup
- Peaches: 6g net carbs per peach
- Plums: 5g net carbs per plum
- Oranges: 7g net carbs per orange
While these are still slightly higher in carbs, having a few bites along with a balanced keto meal a couple times per week likely won’t sabotage ketosis when eaten in moderation.
Tips for Incorporating Fruit into Keto
Now that you know the best low carb keto fruits, here are some tips for working them into your meal plan:
- Stick to 1⁄2 – 1 cup portion sizes max per day
- Balance carb intake with lower carb foods and plenty of healthy fats
- Combine fruits with nuts, nut butters, full-fat dairy or protein like cheese, yogurt or eggs
- Blend berries into a smoothie mixed with coconut milk or heavy cream
- Use lemon/lime juice and zest to brighten up meals and drinks
- Bake, grill or broil fruits like peaches, plums, nectarines or apricots for a warm dessert
- Make chia seed pudding with coconut milk and berries mixed in
In general, whole fruits are preferable over juices due to their higher fiber content. Focus on fruits low on the glycemic index scale that won’t spike your blood sugar.
While fruits can fit into keto diets in moderation, don’t go overboard. Track your total net carbs from all foods, including veggies, dairy, nuts, and plant-based foods to ensure you stay under 20-50g daily for ketosis.
Health Benefits of Low Carb Fruits
In addition to vitamins, minerals and fiber, fruits provide antioxidants that benefit your health in the following ways:
1. Immunity and Anti-Inflammation
Many fruits like citrus, berries, and melons contain phenolic antioxidants and vitamin C which help boost immunity and fight inflammation.
2. Heart Health
Several studies show fruit intake is linked with lower cholesterol levels, reduced blood pressure, and decreased risk of stroke and heart-related death.
3. Eye Health
Carotenoids like lutein and zeaxanthin found in oranges, melons and berries protect the eyes from sun damage and lower risks of cataracts and macular degeneration.
4. Cancer Prevention
Certain fruits provide antioxidants like vitamin C, beta-carotene, lycopene, EGCG and ellagic acid which exhibit anti-cancer benefits and may help prevent tumor growth.
5. Digestive Health
The fiber content in fruit feeds healthy gut bacteria, increases satiety, and improves digestive issues like constipation, making them an important part of a balanced keto diet.
6. Brain Health
Fruits provide key micronutrients involved in neurological function like B vitamins, folate, copper and potassium. Diets rich in berries appear to improve memory, cognition and brain health.
Potential Drawbacks of Fruit on Keto
While fruits can be included on keto, there are some potential drawbacks to be aware of:
- Higher carb counts could inhibit ketosis if portions are not controlled
- Lots of fruit at once may spike blood sugar levels
- Fructose from fruit must be processed by the liver
- Keto flu symptoms may occur when transitioning to fewer carbs and lower fruit intake
To minimize these issues, consume fruits in moderation as part of an overall balanced, low carb keto plan. Work with a dietitian knowledgeable in keto to help you meet all of your nutritional needs on a ketogenic diet if you choose to follow it.
Should You Avoid Fruit on Keto Altogether?
Some keto advocates suggest avoiding all fruits long-term on keto. However, fruits provide a range of vitamins, minerals, fiber, antioxidants, and phytonutrients that support health.
Completely restricting fruit intake could lead to potential nutrient deficiencies. That’s why most health professionals recommend incorporating some low sugar fruits as part of a balanced keto diet.
They key is sticking within recommended carbohydrate limits and being mindful of portions. Used as a compliment to low carb vegetables, proteins, fats, dairy, herbs and spices, a few servings of low glycemic fruits like berries can be part of an overall nutritious keto lifestyle.
Sample Keto Meals with Fruit
Here are a few ideas for integrating keto friendly fruits into your weekly meal plan:
Breakfast
Make a berry smoothie with almond milk, collagen, and 1⁄2 an avocado blended in for healthy fats. Or top full-fat Greek yogurt with fresh berries, chia seeds, and slivered almonds.
Lunch
Toss watermelon, feta, avocado, cucumber, and fresh mint together for a refreshing summer salad.
Snacks
Spread nut or seed butter over 1⁄2 an avocado and sprinkle with lemon juice for a satisfying snack. Or enjoy a handful of raspberries dipped in dark chocolate.
Dessert
Make mixed fruit kebobs using grapes, melon, and stone fruits to grill or broil for a warm dessert. Or blend frozen strawberries with heavy whipping cream for a creamy chilled treat.
The Bottom Line
Selecting low sugar fruits like avocado, berries, star fruit, tomato, limes, and watermelon in moderation can be part of a healthy keto diet. Limit daily intake to 1-2 servings max and avoid going over 20-50g net carbs total each day.
Pair fruits with nuts, cheese, yogurt, eggs or other fat sources to help balance carb counts. Track your net carbs and ketone levels to see how different amounts of fruit impact your body’s state of ketosis individually.
While nutritious, fruits are not essential on a keto diet. Focus first on low carb vegetables, proteins and fats. Use fruits to add antioxidants, nutrients, and variety when possible, but don’t let them prevent you from staying in ketosis.
Aim for balance, variety and moderation as part of an overall low-carb, high-fat ketogenic eating pattern for best success.
FAQS
What is a keto diet?
A keto diet is a low-carb, high-fat diet that helps the body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates.
Can you eat fruit on a keto diet?
Yes, you can eat certain fruits on a keto diet. However, it is important to choose fruits that are low in net carbs, as too many carbs can hinder ketosis.
What is the list of keto-friendly fruits to eat aprat from avocado an raspberry?
Some keto-friendly low-carb fruits to eat include raspberries, blackberries, and peaches. These fruits are generally low in carbs and high in fiber.
What is the net carb content of these fruits?
The net carb content varies for each fruit. For example, strawberries have about 6 grams of net carbs per cup, while avocados have only 2 grams of net carbs per half. It’s important to track your total carb intake to ensure it fits within your daily carb limit.
Can you explain what “net carbs” are?
Net carbs refer to the total grams of carbohydrates minus the grams of fiber. Fiber is a type of carbohydrate that is not digested by the body and does not raise blood sugar levels. When following a keto diet, it is common to focus on net carbs because they are the ones that affect ketosis.
Are these fruits low in calories?
A: Generally, the fruits mentioned are low in calories compared to other fruits. However, it’s important to note that the primary focus of a keto diet is on the carb content rather than calorie counting.
Can these fruits be added to a keto meal plan?
Yes, these fruits can be included in a keto meal plan. However, it’s important to consider the portion sizes and account for the carbs in these fruits in your overall daily carb limit.
Can fruits be eaten on a ketogenic diet?
Yes, fruits can be eaten on a ketogenic diet as long as they are low in net carbs and fit within your daily carb limit. It’s important to choose fruits that are lower in carbs compared to others.
Can eating fruits on a keto diet affect ketosis?
Consuming fruits with a high carb content can potentially affect ketosis and may hinder your progress on a keto diet. It’s important to choose fruits that are lower in carbs to stay in a state of ketosis.
Can the consumption of these fruits help with type 2 diabetes?
While eating fruits alone may not be sufficient to manage type 2 diabetes, choosing low-carb fruits as part of a balanced keto diet may be beneficial. It’s always best to consult with a healthcare professional for individualized advice.