Fruit has its healthy perks, but they can also be high in carbs. Here’s your go-to guide for eating the best low-carb fruits on the keto diet!
When you go keto, you don’t have to ditch fruit entirely, but you do have to remember that not all fruit is created equal when it comes to carb content. Use this handy guide to navigate the carb-heavy waters of fruit and incorporate it in your keto diet – without blowing your macros.
Why Fruits Don’t Equal Vegetables
Many people believe that all produce is healthy, and can be eaten without limit. Unfortunately, when you’re on a keto or low-carb diet, you can’t go to town on fruits or even certain vegetables without taking in a massive amount of carbohydrates.
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While carbs from whole produce sources are superior to refined and processed forms, or grains and legumes, the carbs you get from vegetables and fruits still count as carbs. If you’re following a keto or low-carb plan for weight loss, monitoring your carb intake is essential for success.
Fruits, while loaded with things like antioxidants, vitamins, and fiber, are not nutritionally equivalent to vegetables. Most people aim to eat several cups daily of fresh fruits and vegetables, but a much better ratio would be a single serving of fruit for every four to five cups of vegetables. While fruits contain beneficial nutrients, they’re still capable of leading to obesity and blood sugar problems, since they still contain sugar in the form of glucose and fructose.
On the flip side, many keto eaters avoid fruits entirely and are missing out on potentially beneficial nutrients.
The answer, as with many things, is moderation. Certain fruits are keto and low-carb friendly – you just need to know which ones, and how to line them up with your macros.
Bottom line: Certain fruits are lower carb than others, and can be enjoyed in moderation on a keto diet.
24 Low-Carb Fruits to Eat on a Keto Diet
Looking up nutritional stats for foods that don’t come with nutrition labels can be exhausting, time-consuming, and annoying. Use this handy guide to keep track of how many net carbs are in your favorite low-carb fruits. You’ll see that some are very keto-friendly and can be enjoyed on a regular basis, while others are carb-heavy and are best left off your keto or low-carb plan entirely.
All fruits, except for lemon and lime, are calculated using half-cup portion sizes. Lemons and limes are calculated using the juice of one medium-sized fruit.
Avocado – ½ cup
Net carbs: 2
The darling of the keto world is technically a berry and is perfect for all things low-carb.
Use for: smoothies, fat bombs, keto-friendly desserts, savory sauces, and creams, to cook with, mashed into a guacamole or as a snack on its own.
Tomatoes – ½ cup
Net carbs: 2
While most consider tomatoes to be a vegetable, they’re actually a fruit and a low-carb one at that! Enjoy them roasted, sauced, or however else you desire.
Use for: keto pasta, soups or salads.
Blackberries – ½ cup
Net carbs: 3
Blackberries are a keto favorite because of their low-carb sweetness that pairs well with coconut and avocado.
Use for: smoothies, fat bombs, keto-friendly desserts, or simply paired with fat.
Raspberries – ½ cup
Net carbs: 3
Raspberries add a nice pop of color, without the carb count, to your keto dishes.
Use for: smoothies, fat bombs, keto-friendly desserts, or simply paired with fat
Lemon – Juice of 1 fruit
Net carbs: 3
There’s a reason why you see so many keto foods flavored with lemon: it’s ultra low-carb. Bonus: Fresh lemon juice is packed with vitamin C.
Use for: smoothies, fat bombs, keto-friendly desserts, to garnish your favorite dishes, or to flavor water.
Lime – Juice of 1 fruit
Net carbs: 3
Similar to lemons, fresh lime juice is super low in carbs and adds a perfect zest to any dish – sweet or savory.
Use for: smoothies, fat bombs, keto-friendly desserts, to enhance your favorite entrée or to flavor water.
Starfruit – ½ cup
Net carbs: 3
Also known as carambola, the entire fruit is edible, making star fruit an easy snack that is loaded with vitamin C and antioxidants.
Use for: smoothies, fat bombs, and as a snack on its own.
Cranberries – ½ cup
Net carbs: 4
While cranberries aren’t the most commonly used, they’re rich in vitamins C and E and loaded with fiber.
Use for: smoothies, fat bombs or keto-friendly desserts.
Strawberries – ½ cup
Net carbs: 5
While not quite as low-carb as raspberries and blackberries, strawberries are still pretty keto-friendly.
Use for: smoothies, fat bombs, and keto-friendly desserts.
Watermelon – ½ cup
Net carbs: 6
Most keto eaters avoid watermelon for fear of its high sugar content, but watermelon – when eaten in moderation – is nearly as low-carb as strawberries.
Use for: keto-friendly desserts.
Nectarines – ½ cup
Net carbs: 6
Nectarines on a keto diet? Absolutely. With small pieces of fruit, however, it’s important to measure out portions and not just assume that a small piece is equal to a half cup.
Use for: keto-friendly desserts.
Cantaloupe – ½ cup
Net carbs: 6
This fruit that’s in the same family as squash is a perfect summer treat.
Use for: keto-friendly desserts and freezer treats.
Coconut Flesh – ½ cup
Net carbs: 7
Most won’t think of coconut as a fruit, but it is! If you’re using the shredded version, make sure it’s unsweetened.
Use for: fat bombs, keto-friendly desserts, and power balls.
Papaya – ½ cup
Net carbs: 7
Papayas are very soft, so chilling them in the refrigerator before slicing can help.
Use for: smoothies, keto-friendly desserts, savory dishes, or salads.
Peach – ½ cup
Net carbs: 7
Peaches, in moderation, are a delish source of B vitamins and fiber. Use for: smoothies, keto-friendly desserts, and fat bombs.
Apricot – ½ cup
Net carbs: 7
Apricots are an excellent source of vitamin A!
Use for: smoothies, keto-friendly desserts, or fat bombs.
Honeydew – ½ cup
Net carbs: 7
Similar to its cousin, the cantaloupe, honeydew is a sweet-tasting fruit that’s rich in vitamin C and perfect for staying hydrated.
Use for: smoothies, keto freezer treats, and keto-friendly desserts.
Apples – ½ cup
Net carbs: 7
Tart apples with the skin on are a great way to vary your fruit intake on a keto diet.
Use for: smoothies, keto-friendly desserts, or fat bombs.
Cherries – ½ cup
Net carbs: 8
Cherries contain a unique combination of potassium, calcium, and iron – rare for a fruit!
Use for: smoothies, fat bombs, and keto-friendly desserts.
Oranges – ½ cup
Net carbs: 8
Oranges pair great with coconut cream to create keto-friendly creamsicle treats.
Use for: fat bombs, keto-friendly desserts.
Plum – ½ cup
Net carbs: 8
The juicy perfection of plums makes them a perfect option for adding some occasional sweetness and some flavor to your next keto dessert.
Use for: fat bombs, keto-friendly desserts.
Grapefruit – ½ cup
Net carbs: 8
The sweet and sour vitamin C boost of grapefruit makes for a great occasional treat.
Use for: fat bombs, keto-friendly desserts.
Pineapple – ½ cup
Net carbs: 9
Pineapple is loaded with fiber, but also lots of natural sugar. Used in moderation, you can enjoy the occasional keto-friendly pineapple dessert.
Use for: keto-friendly desserts or smoothies.
Blueberries – ½ cup
Net carbs: 9
Most are shocked that blueberries don’t have the same carb count as blackberries, but they’re still OK to be used in extreme moderation on your keto plan.
Use for: smoothies, fat bombs or keto-friendly desserts.
15 Fruits to Avoid on a Keto Plan
The following fruits might have plenty of vitamins, fiber, and antioxidants, but their carb counts make them difficult to use on a keto plan.
Pear – ½ cup | Net carbs: 10
Tangerine – ½ cup | Net carbs: 11
Mango – ½ cup | Net carbs: 11
Kumquats – ½ cup | Net carbs: 11
Tangelos – ½ cup | Net carbs: 12
Grapes – ½ cup | Net carbs: 13
Kiwi – ½ cup | Net carbs: 15
Banana – ½ cup | Net carbs: 15
Passionfruit – ½ cup | Net carbs: 16
Pomegranate – ½ cup | Net carbs: 16
Persimmon – ½ cup | Net carbs: 17
Fig – ½ cup | Net carbs: 19
Dried cranberries – ½ cup | Net carbs: 47
Dates – ½ cup | Net carbs: 52
Raisins – ½ cup | Net carbs: 54
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