Ketogenic dieting has been a popular choice for many people looking to lose weight and improve their health. However, some fruits are high in sugars which can make it difficult to maintain ketosis.
The keto diet has a lot of restrictions when it comes to fruits as most of them are high in carbs.
But there are a few fruits that can be enjoyed by those on this lifestyle! The fruits that are not high in carbs are keto-friendly but not all low-fructose fruits fall under keto.
The most common keto-friendly fruits are berries, coconut, avocado, and many more that you can enjoy on a keto diet!
WHAT FRUITS CAN YOU EAT ON KETO?
Looking for the perfect keto fruit? You’ve come to the right place! Here you will find a list of our favorite keto fruits that are low in carbs and high in fiber.
Lemme start with a disclaimer.
I am no nutritionist. I just love the ketogenic diet. So, whatever I am stating is purely based on the research I have done.
When I started with the keto diet I was surprised that so many fruits are being taken out of the list. I really could not understand, why?
I am a fruit lover and relish just any kind of fruit. So it was hard for me to omit a certain bunch.
I love oranges and watermelons so I know how hard it was for me to give it up.
THE REASON WHY ALL FRUITS ARE NOT KETO-FRIENDLY
Is fruit bad for a keto diet? No.
Fruits are definitely good while you are on a regular diet for nutritional values.
But many fruits contain fructose in high amounts and Fructose is a BIG NO for keto.
The high fructose level in fruits gets metabolized in the liver which in turn turns into fat. This fat deposits around the abdomen (which is really hard to get off).
So the fruits which contain a high amount of fructose or sucrose leads to a high carb diet and are hence omitted from the keto list.
Is Watermelon keto-friendly?
Watermelon is a wonderful fruit to stay hydrated.
Carbs in watermelon: 11.5g of carbs in 1 cup of diced watermelons.
I will not say it is completely keto-friendly but you can surely have it in small quantities.
When you are fitting watermelon into the keto diet then be careful of your daily carb content.
Check out the 7-day keto meal plan to see how to calculate the carbs content for the day.
Is Kiwi keto-friendly?
An average kiwi weighs 75-100gm and contains about 10.5-12 gm of carbs.
So, carbs in kiwi are somewhat similar to carbs in watermelon.
Can I eat apples on keto?
A single apple has about 20 grams of carbs.
Keto experts recommend eating fewer than 50 grams of carbs per day to stay in ketosis.
So you can’t eat apples on the keto diet because they have too many carbs.
But there are other fruits that you can eat on the keto diet like berries and avocados!
You could also try some lower-carb vegetables like asparagus or cucumbers for your side dish instead of an apple.
Can I eat bananas on keto?
A med-size banana contains 27g of carbs. So it is quite high for a keto fruit.
Bananas are high in potassium and full of nutrients but they do not go with a keto diet.
When it comes to fruit, berries are lower in carbs than other fruits and should be eaten more often if you’re trying to follow the keto plan.
If you want something sweet but don’t want any added sugars, try eating some dark chocolate instead!
Are grapes keto?
How many carbs are there in grapes?
Grapes contain 17g of carbs for every 100g.
Grapes are “high in sugar” and can cause an insulin spike.
Grapes contain high levels of fructose, which is a type of sugar that has been linked to diabetes and obesity.
Grape juice contains more calories than grapefruit juice because it’s made from the whole fruit instead of just the juice.
The best way to enjoy grapes would be to have them as part of a salad or other low-calorie meal option rather than eating them by themselves or with other high-sugar foods like ice cream, cookies, or candy bars.
If you want something sweet without all the added sugars, try adding dried cranberries, raspberries, strawberries (or any other fruit) to your favorite low-calorie cereal for some sweetness!
FRUITS THAT CAN BE SAFELY INCLUDED IN A KETO DIET
Keto Fruit Lists
You can also make these 15 Weight Loss Smoothies with these keto fruits.
Carbs in berries are generally low, so any kind of berries are actually keto-friendly.
Except I found that the carbs in blueberries are slightly higher.
Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.
Not only it is tasty but I like the blackberries more for their medicinal values.
Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides antimicrobial and antidiabetic effects.
Blackberries also reduce inflammation. This is where your stomach and waist start to shrink ( Keto effect 🙂 ) So, happily include it in a keto diet.
Are blueberries keto?
Considering the carb content, blueberries can meet the keto diet criteria with similar but slightly higher carb content to blackberries.
1/2 cup dried blueberries contain 5 gm of carbs, whereas 1/2 cup of raw blueberries contains 9 gm of carbs.
The loveliest part of strawberries is that I can make several keto desserts with them. Especially strawberry dipped in chocolate. Just too yummy for a keto diet.
You know, strawberries even protect our health with bio-active compounds. It also improves our blood sugar levels.
Net carbs in strawberries: 5.7 grams of carb per 100 gm.
Avocados may not be the first thing that comes to mind when you think of diet foods but they are one of the best!
Avocado is a fruit with healthy fats, fiber, and vitamins.
Net carbs in avocado are 1.8 grams of carbs per 100 gm of avocado.
They are just amazing.
It is so delicious and can be combined with any type of keto salads.
It provides many essential fats that are just perfect for a keto diet.
This fruit also comes with a large number of vitamins and minerals and improves our cardiovascular health.
Have you checked the keto recipes?
You will find coconut in ample recipes. Whether it’s coconut milk or coconut creamed bars. Oh, I just love these bars. In fact, I like almost all the keto desserts.
There are other coconut items too like:
- Coconut chips
- Coconut oil
- Coconut butter
They are very useful in making low-carb snacks as they themselves contain only 6.25 carbs per 100 gm.
Check 15 Low Carb Keto Snacks.
Coconut contains a fairly large amount of medium-chain triglycerides which are used by the body to produce instant energy.
Some people believe that eating coconut can help them lose weight or maintain a healthy weight because it contains natural sugars called polysaccharides which may increase feelings of fullness.
Eating coconut also helps you get your daily dose of potassium for bone strength!
Lime and lemon are often confused with each other.
The difference between them is that lime has a higher concentration of vitamin C and other antioxidants.
Limes help the body with weight loss and they also have many antibacterial properties that make them useful for food preparation.
Lime has been used as an herbal remedy for centuries.
It provides a net carb of 8.2 g per 100 g.
Though the carb content is a bit higher, limes keep your arteries cleaner and thus aids in better blood flow.
Can you believe that olives have only 1 gm of carbs per 100 gm?
Yes, olive is one of the best low-carb fruits available.
Not only it contains a high amount of good fat (You know how much fat is necessary for the keto diet) but it also reduces the risk of cardiovascular diseases.
I love to put a good amount of olive pieces on my keto pizza. They also go well with pasta and sandwiches.
Oh forgot to add that olives improve our bone health too. Yes, it is a win-win from every angle.
Olives are high in vitamin E, which is great for the skin and hair!
Lemons are one of the popular citrus fruit.
Lemons are just so common to use in any of the dishes. Not only it brings a tangy taste but lemons are loaded with a hell of amount of benefits too.
- Lemon water helps to be in ketosis. It is very easy to make.
- Lemon suppresses body fat accumulation.
- Lemon contains a good amount of Vitamin C just like any other citrus food.
- Lemons help to build up the immune system.
- Lemons also contain antioxidants that can help to prevent cancer and heart disease.
Lemons are a refreshing treat on hot summer days.
100 gms of lemon gives only 6 gm of carbs.
Raspberry is a delicious fruit that has many health benefits.
Raspberry can improve your health by reducing the risk of diabetes and help you lose weight.
Raspberry improves memory and boosts immunity.
This tasty fruit has the highest amount of antioxidants and serves 5.4 grams of carbs per 100 gm of it.
I love to mix the raspberries with some buttercream. It tastes amazing and serves as a quick keto dessert.
The fruit is known for its high content of Vitamin C and antioxidants, as well as minerals like iron.
It also contains a low amount of sugar in comparison to other fruits.
This is a fruit that can be a bit tough to consume raw. It is sour.
So you can half dry it in the sun with sprinkles of salt over it.
But the benefits are innumerable.
Gooseberries are well known for their positive effect on skin and hair.
It also contains anti-cancer properties.
I can tell you about the endless benefits of this fruit but when it comes to keto then it is carb and sugar content that matters.
Gooseberries serve 5.9 grams of carbs per 100 gm. Quite reasonable.
Now tomato is a fruit that you can put in any recipe to bring the tangy taste. So when you are mixing it with other vegetables then our mind holds a perception that tomato is also a vegetable.
Are tomatoes keto?
Yes, tomatoes can be eaten on a keto diet but they are not very low in carbs, so it is better that you eat them as low as possible. Maybe in ketchup or Lil bit of tomato sauce.
Tomatoes are high in nutrients. The tomato plant is actually related to nightshade plants like potatoes and peppers that contain a higher level of carbohydrates.
Tomato sauce is a great option for those who want to add flavor without adding extra carbs or calories-it’s also easy to make at home with just a few ingredients.
Tomatoes also contain micronutrients and vitamins which improve our health condition.
It serves 3.9 grams of carbs per 100 gm of it.
My Take on Low Carb Keto Fruit List
While on a keto diet you have to give up many foods but not these juicy fruits. Just keep a track of the amount you are engulfing.
It is very important to know the list of keto fruits for keto diet beginners.
Keto diet beginners should keep a track of the carb content of each of these keto fruits.
We all know that the ketogenic diet is becoming more popular in recent years. One of the most important parts about following this type of high-fat, low carbohydrate eating plan is ensuring you eat enough fruit for your body to stay healthy and energized throughout the day.
For those who don’t have time or access to many fruits during their regular routine, we recommend adding these keto-friendly options to your grocery list today!
Related Keto Fruits Ideas:
- 9 Keto Smoothie Recipes
- 19 Keto Vegetables with Low Carbs
- 22 Healthy Snacks to Eat all Day
- 13 Pancake Recipes for a Keto Breakfast