Fruit is an integral part of the daily diet of many people. After all, they’re good for you. If you’re on a ketogenic diet, it’s important to note that not all fruits are created equal.
What fruit can I eat on the keto diet? The best fruit options for keto include avocados, lemon, blackberries, watermelon, tomatoes, strawberries, cantaloupe, and raspberries.
Wondering why these are the best fruits for keto? Continue reading to learn more!
Is Fruit Allowed On Keto?
A ketogenic diet is an eating plan where you consume low amounts of carbohydrates and a high volume of healthy fats. For most people, this means consuming 20-50 grams of net carbs daily.
Since minimal carbs are required to get into ketosis, foods that are high in carbs are off-limits. These come from many food groups, such and legumes, starchy vegetables, grains, and yes, even fruit.
If you’re a fruit lover, this can be somewhat disheartening, but don’t let it stress you out. There are certainly some fruits that are lower in carbs, allowing them to fit into a keto lifestyle.
For the most part, these fruits contain a decent amount of fiber, which you subtract from the overall carb count of the food. This is thanks to the fact that your body doesn’t digest it.
So, what kind of fruits can you enjoy on keto?
This catches many people by surprise because when you think of an avocado, you think of a vegetable. In reality, not only is an avocado a fruit, but it’s entirely possible the perfect fruit to consume on a ketogenic diet.
An entire medium avocado contains 18 grams of carbs, which sounds like a lot. After all, that’s almost the entire amount of carbs allowed for some people. Of those 18 grams of carbs, 14 are fiber, making the whole avocado just four net carbs.
Avocados include a good amount of potassium, which many people don’t get enough of in the diet. They also help improve your good cholesterol levels and decrease your LDL cholesterol, which is known as harmful cholesterol levels.
Strawberries are one of my favorite fruits, and I was ecstatic when I learned they could be included in my way of eating. A full cup of sliced strawberries contains 8 grams of net carbs. Personally, I find 1/2 cup to be the perfect sweet spot, but it’s whatever you can fit into your macros for the day.
One of my favorite things about strawberries is how versatile they are. I used to love strawberry shortcake, so I spoon a little whipped cream on top. I’ve also put them on top of a keto no-bake cheesecake and used them as a topper in a salad.
Raspberries are another popular choice from the berry family. They have a low carbohydrate count, contain tons of great nutrients, and can be used in recipes that are either sweet or savory.
This fruit is filled with antioxidants, which are known protectants from free radical damage. If you deal with inflammation within your body, raspberries help fight it off. You can even find studies that link the sweet fruit to a reduction in heart disease.
A half-cup contains just over three net carbs and, just like strawberries, are delicious topped with a little whipped cream.
Watermelon is quite a bit higher when it comes to its carb count, but you don’t need as much of it to satisfy your fruit craving. One cup of cubed watermelon contains about 11 grams of carbs.
There isn’t as much fiber in this fruit, so it isn’t there to help bring down the net carbs. One thing it has going for it is that it’s made mostly from water.
A deliciously sweet watermelon is an excellent source of potassium and vitamins A and C. Don’t be afraid to eat some. Portion out about a half-cup and enjoy!
There are so many things you can do with coconut. You can mix up a tropical tasting smoothie or use it as part of a coating for chicken. This fruit has tons of medium-chain triglyceride fats and is low in carbs, coming in at just six grams for a full cup.
When purchasing shredded coconut, be sure to search out the natural, unsweetened variety, as a lot of companies add sugar to make the coconut sweeter.
Add these to the choices on this list you may not have realized was a fruit. These are great when you have a craving for chips or something similar. They won’t give you the satisfying crunch that comes from chips, but they are super salty, helping to eliminate the craving.
You can grab a handful of ten olives and enjoy an excellent snack for under two grams of carbs.
While it is true that you’re probably not going to cut up a lemon and start chowing down, it is a good fruit to have as a keto option. This citrus fruit is a decent source of calcium and vitamin C, and it’s great to add to your water to give it some flavor.
Bell peppers are one of the healthiest fruits on this list. They are low in calories while also being very filling. Craving something crunchy and bad for you? Grab your favorite keto-friendly dips and use sliced peppers instead of chips to satisfy your needs.
Many benefits come from eating bell peppers. They are a good source of vitamin C and antioxidants. They help improve your eyes’ health and can go a long way to reducing your risk of some cancers and heart disease.
A 3/4 serving of chopped bell peppers come in at just under three net carbs.
Like the lemons mentioned earlier, this isn’t a fruit you’re likely to start snacking on alone, but it can be a good addition to keto. You can do many things with limes, such as adding them into your water to provide a crisp, fresh flavor.
A medium-sized lime contains about 3 grams of carbohydrates and provides more than 30% of your daily recommended amounts of Vitamin C.
That’s right; tomatoes are not a vegetable. Crazy, right? They’re actually a delicious fruit that is full of vitamins C and K and contains Lycopene, which is known for antioxidant properties.
You can add tomatoes to many dishes or just keep a container of cherry tomatoes around and pop a couple into your mouth whenever you need a juicy snack.
Craving something that’s both sweet and sour? Don’t grab the Sweet Tarts! Instead, grab an apricot. The flavor profile gives you precisely what you’re looking for. A medium apricot contains just three net carbs and is full of vitamin C, phosphorus, and potassium.
Prunes just aren’t for the older audience. They are a low-carb fruit that contains a decent amount of sorbitol. Since some people just starting keto experience some digestion issues, the laxative qualities from prunes come in handy.
This fruit is also pretty sweet, so they make a great alternative for unhealthy options that contain sugar.
When thinking about fruits to eat, this isn’t one that typically makes it onto many people’s lists. It’s actually a perfect option for a ketogenic diet, as a half cup has less than 2 grams of net carbs.
The flavor of a rhubarb is unique. It’s tart and smooth at the same time. Some people eat it raw and enjoy it, but it’s most commonly used as a smoothie ingredient or roasted and munched on its own.
Rhubarb is an excellent source of vitamins A and C and potassium. A serving contains just 13 calories.
While we are discussing fruits that are often forgotten, it doesn’t get much more obscure than the star fruit. A full cup contains just over 5 grams of net carbs and provides you with loads of fiber, copper, and vitamin C.
Star fruit is well-known for the ability to fight off ulcers, infection, and inflammation. This option might be a little harder to find in your typical supermarket. You can find it in specialty stores and places where Asian foods are sold.
A half-cup serving of cantaloupe contains about 5.5 net grams of carbs. Just one serving will give you a good amount of vitamin K, folate, and potassium.
Cantaloupe is great for your eyes’ health and keeps your immune system healthy, thanks to it being one of the best food sources of beta carotene.
I’ve saved this selection for last because it’s inclusion is controversial in the keto world. A one-cup serving of peaches contains about 12 grams of net carbs, making it the highest on the list. Many people would leave this off the list, but there are too many benefits for me to do so.
Peaches are a great source of niacin, potassium, and vitamins A and C. The main reason I’ve included them is that they’re also high in stilbene and flavonoids, which have been linked to the improvement of cholesterol and triglyceride levels, which both are indicators of heart disease.
The key to enjoying peaches is to do so in moderation, limiting to half a serving or less, which will allow you to fit it into your diet.
The Worst Fruits For Keto
Now that you know what fruits you can enjoy on the ketogenic diet, it’s also important to know which ones you should avoid when you’re visiting the produce aisle at your supermarket. Here are the five worst keto fruit options.
What age should someone start keto? There is not a minimum age to begin keto. Exhaustive studies have been conducted that show keto is safe and beneficial for all ages, from newborns to older men and women.