Photo: Kadir Avşar

What are keto fruits?

ancientnutrition.com - Keto Fruit: What You Can vs. Cannot Eat On the Ketogenic Diet

What should you not eat before bed to lose weight?

Foods To Avoid At Night For Weight Loss Frozen Food. Other than harmful preservatives and artificial enhancers, processed frozen foods may contain...

Last updated Nov 15, 2021

What is the No 1 soft drink in the world?

Coca Cola Classic is the world's most popular caffeinated soft drink and it is made by the Coca Cola Company,… Mar 20, 2022

Last updated May 22, 2021

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Home/Blog/Keto Fruit: What You Can vs. Cannot Eat On the Ketogenic Diet

Keto Fruit: What You Can vs. Cannot Eat On the Ketogenic Diet

By Rachel Link, RD, MS

November 18, 2021

Can you eat fruit on keto? Survey a handful of keto dieters to see what they think and you’re likely to get a good mix of different opinions. While some believe that keto fruit can be consumed in moderation as an occasional indulgence, others think that it should be completely avoided altogether. Unlike other sugary snacks, fruit is high in fiber, which can balance many of the health effects associated with consuming carbs and sugar. By being selective about which fruits to include in your diet — and going for low-carb, high-fiber options — you can likely enjoy the occasional serving or two of keto fruit, while still remaining in ketosis.

So what fruit is low in carbs? Are bananas good for keto? And which foods make the cut on the low-carb keto fruit list?

We’ll cover everything you need to know about keto and fruit below. Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Can You Eat Fruit on the Keto Diet?

The ketogenic diet focuses on cutting carb consumption and increasing fat intake to reach ketosis, a metabolic state in which the body begins burning fat for energy rather than glucose/carbs. This typically involves decreasing intake of high-carb foods like grains, starches, legumes and sugary snacks, while at the same time increasing consumption of healthy fats and performance fats such as coconut oil, olive oil, grass-fed butter and ghee. One of the most common keto diet myths is that fruit must also be eliminated from the diet in order to effectively achieve a state of ketosis. However, this couldn’t be further from the truth. In fact, there are plenty of nutritious and delicious keto diet fruit options that can definitely be included in moderation as part of a healthy low-carb diet. Although fruits are typically high in carbohydrates, they’re also typically filled with fiber. Fiber moves through the body undigested and generally doesn’t affect blood sugar levels in the same way as carbohydrates, meaning it can typically be enjoyed when following the ketogenic diet without impacting ketosis. Instead of counting total carbs in your diet, it’s best to focus on , which is calculated by subtracting the grams of fiber in a food from the total grams of carbohydrates. For example, if an ingredient contains 10 grams of total carbohydrates and 2 grams of fiber, it would contain 8 grams of net carbs. There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet.

Is Rice low in calories?

Overall, rice is a low-calorie food. However, most rice types add extra calories to your diet and may even be high on the glycemic index, making...

Last updated Sep 27, 2022

Why do I have so much inflammation in my body?

Possible Causes The most common reasons for chronic inflammation include: Autoimmune disorders, such as lupus, where your body attacks healthy...

Last updated Aug 11, 2018

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

In fact, having some fruit on keto may help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.

Top 10 Keto Fruits

So what are some keto friendly fruits?

When it comes to having fruit on keto, it’s important to look at the number of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbohydrates. Below is a keto fruit list, including how many net carbs are found in each serving. Avocado: 2 grams net carbs/cup Lemons: 4 grams net carbs/fruit Limes: 5 grams net carbs/fruit Blackberries: 6 grams net carbs/cup Raspberries: 7 grams net carbs/cup Strawberries: 8 grams net carbs/cup Watermelon: 10.5 grams net carbs/cup Cantaloupe: 11.5 grams net carbs/cup Nectarine: 12.5 grams net carbs/cup Peaches: 12.5 grams net carbs/cup

It’s Best to Eat Keto Fruit in Moderation

Keep in mind that, although there are plenty of keto friendly fruit options out there, consumption of fruit on the keto diet should still be limited. Even on a modified keto diet, it’s recommended to aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results. Even one or two servings of these low-carb fruits can knock out a good chunk of your daily carb allotment in one shot, effectively kicking you out ketosis. For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy and performance fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. A handful of berries can be a delicious sweet treat and enjoyed as is to help keep carb consumption low. For an occasional indulgence, you can also top it with a dollop of full-fat whipped cream or unsweetened Greek yogurt. You can also combine about half a cup of fruit with non-starchy veggies, collagen and coconut milk and blend to make a keto fruit smoothie. Bump up the benefits even more by adding MCT oil, bone broth or a dash of beneficial herbs and spices to finish it off.

Fruits to Avoid on Keto

How many eggs is too many to have in a day?

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with...

Last updated Aug 29, 2021

Which is healthier steel-cut oats or instant oatmeal?

Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats,...

Last updated Mar 7, 2021

Fizzy juice “chews through” 63lbs of fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress. There are also plenty of other types of fruit high in natural sugars that may need to be limited when following a ketogenic diet. Here are a few varieties of fruit that contain a higher amount of net carbs in each serving: Bananas: 30 grams net carbs/cup Grapes: 25.5 grams net carbs/cup Mango: 22.5 grams net carbs/cup Grapefruit: 21 grams net carbs/cup Pineapple: 19.5 grams net carbs/cup Blueberries:17 grams net carbs/cup Plums: 16.5 grams net carbs/cup Oranges:16.5 grams net carbs/cup Cherries: 16.5 grams net carbs/cup Pears: 16.5 grams net carbs/cup

Final Thoughts

Fruit is high in carbohydrates and natural sugars, both of which are often restricted by those following a low-carb keto diet in order to reach ketosis. However, certain fruits can be included in moderation as part of a healthy ketogenic diet.

Look for low-carb, high-fiber fruits that are low in net carbs.

A few keto friendly fruits include: avocados, lemons, limes and berries such as blackberries, raspberries and strawberries. Keep intake in moderation and limit dried fruits, fruit juices and high-sugar fruits like bananas, grapes, mangoes, grapefruit and pineapple. Enjoy the occasional serving of keto fruit to satisfy your sweet tooth and curb cravings in place of other high-sugar treats. Alternatively, try adding them to smoothies alongside healthy fats, proteins and non-starchy vegetables for a nutritious start to your morning. Rachael Link, MS, RD, is a registered dietitian based in New York City. She completed her undergraduate degree in Dietetics at the University of Central Missouri and later received her Master’s degree in Clinical Nutrition from New York University. Rachael is passionate about plant-based nutrition and enjoys providing easy-to-understand information to readers looking to support their health.

ancientnutrition.com - Keto Fruit: What You Can vs. Cannot Eat On the Ketogenic Diet

What happens if you only drink fruit juice?

Drinking juice can lead to weight gain and obesity “The juice which you drink is high in sugar content and can cause you to gain oodles of weight....

Last updated Nov 9, 2019

How do I empty my bowels every morning one minute routine?

10 ways to make yourself poop first thing in the morning Load up on foods with fibre. ... Or, take a fibre supplement. ... Drink some coffee —...

Last updated Aug 21, 2018

Weird “juice ritual” removes 65lbs in weeks

A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

How do I boost my belly fat and metabolism?

23 Ridiculously Easy Ways to Increase Metabolism Don't Overdo Calorie Cutting. Putting yourself on a very low-calorie diet is a surefire way not to...

Last updated Apr 16, 2020

Common yard weed melts 60lbs of fat?

Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.

Learn More »

Promotion

Do Muslims drink coffee?

Known in the Muslim world at least for its medicinal properties from the early 10th century, coffee drinking became widespread through Yemeni Sufi...

Last updated Dec 9, 2018