If you’re a fruit lover on the ketogenic diet, you may be wondering if there are keto fruits that won’t negatively affect your goals. Fruit is healthy, after all, right?
But on a high-fat, low-carb diet, eating too many net carbs can elevate your blood sugar and kick you out of ketosis.
Luckily, there is a difference between high-carb fruits and low-carb fruits — and there are some keto-friendly fruits that even have healthy fats. In this article, you’ll learn how to incorporate “nature’s candy” into your meal plan without eating too many total carbs, slowing down weight loss, or disrupting your blood sugar levels.
When it comes to keto fruits, the only thing that matters is net carb count (grams of carbs minus grams of fiber).
Most fruits contain carbs in the form of natural sugars. If your carb intake is too high, you’ll kick yourself out of ketosis and sabotage your keto diet. Many fruits have a high carb content that makes them unsuitable for keto.
Fortunately, there are plenty of low-carb fruits that fit into a keto meal plan.
Plenty of fruits are lower in sugar and pack a big nutritional punch.
As long as you eat them in moderation, you can get the full health benefits of these fruits without kicking yourself out of ketosis.
Here are the top 12 keto fruits that fit into a keto diet:
Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones[*], and even freshens your breath.
Per 100 grams, lemons contain 29 calories, 2.8g fiber, 6g net carbs, and 1.1g fructose. A typical lemon serving size is 1 tablespoon (15g)[*].
Per 100 grams, limes contain 30 calories, 2.8g fiber, 8.5g net carbs, and 0.6g fructose. A typical lime serving size is 1 tablespoon (15g)[*].
Avocados are a fruit, not a vegetable. They contain more potassium than bananas and they’re loaded with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
Avocados are one fruit that fits right into a keto diet thanks to the high-fat content.
Per 100 grams, avocados contain 167 calories, 15g fat, 6.8g fiber, 1.8g net carbs, and just 0.08g fructose[*].
A standard avocado serving size is 1/3 of an avocado or about 50 grams. However, you can easily eat more avocado than that on your keto diet.
#4: Olives (Green or Black)
Just like avocados, most people don’t think of olives as fruit. Olives are a good source of dietary antioxidants and healthy fats.
They can improve circulation and reduce blood pressure by increasing nitric oxide levels[*]. Olives are also anti-inflammatory, and their vitamin E content boosts brain health and helps keep free radicals under control.
Per 100 grams, olives contain 81 calories, 6.9g fat, 2.5g fiber, 3.1g net carbs, and 0g fructose[*].A typical olive serving size is two jumbo olives, or about an ounce (28.5g).
#5: Bell Peppers
In a recent study on the healthiest fruits and veggies, bell peppers were the top-ranked healthy fruit, and ranked 17th overall across fruits and vegetables[*].
Bell peppers are filling, low in calories, and great for keto-friendly dipping sauces.
They’re also rich in vitamin C and carotenoids and are a great source of antioxidants.
Bell peppers have many health benefits, like improved eye health[*], and — thanks to the antioxidant activity of bell peppers — they may even reduce the risk of chronic diseases like heart disease and cancer[*].
Per 100 grams, bell peppers contain 20 calories, 1.7g fiber, 2.9g carbs, and 1.12g fructose. A typical bell pepper serving is 1 cup chopped (150g)[*].
Tomatoes are yet another fruit that you can enjoy like a vegetable. You can eat them raw, steamed, sauteed, or as part of a sauce, soup, or stew. Cherry or grape tomatoes are perfect for snacking.
Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease*]. Tomatoes also provide plenty of vitamin C, potassium, folate, and vitamin K.
Per 100 grams, tomatoes contain 18 calories, 1.2g fiber, 2.7g carbs, and 1.37g fructose. A typical tomato serving is 1 cup, chopped or sliced (150g), or 10 cherry tomatoes (170g)[*].
Once dismissed by fat-phobic dietitians, coconuts are an outstanding choice for your keto meal planning.
They’re considered a fruit, nut, or seed depending on who you ask — but coconuts are great for you no matter how you classify them. To avoid fructose, stick with the fleshy interior instead of drinking coconut water.
Coconuts are packed with natural dietary fiber to help satisfy your appetite. They also provide vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. And coconuts are loaded with healthy fats, including lauric acid, which increases your HDL or “good” cholesterol.
Per 100 grams, coconut flesh contains 354 calories, 33g fat, 9g fiber, 6g carbohydrates. A typical serving of coconut meat is 1/3 cup (about 28.5g)[*].
No one is going to mistake strawberries for a vegetable. Strawberries are a lower-carb fruit that can safely satisfy your fruit cravings on keto (in moderation).
Pro tip: Whip up some fresh whipped cream and add to fresh berries for a simple, low-sugar dessert.
Strawberries have plenty of fiber, high levels of polyphenols, and they’re a good source of manganese and potassium. When it comes to antioxidant capacity, strawberries are among the best of the best fruits[*].
Per 100 grams, strawberries contain 32 calories, 2g fiber, 5.7g carbohydrates, and just 2.44g fructose. A typical serving of strawberries is 8 large strawberries (about 144g)[*].
Raspberries offer plenty of antioxidants: vitamin C, quercetin, and gallic acid. They may help with decrease your risk of heart disease and improve your circulation.
Raspberries also contain ellagic acid, a natural compound with possible cancer-preventing benefits and anti-inflammatory properties[*].
Per 100 grams, raspberries contain 52 calories, 6.5g fiber, 5.5g carbohydrates, and a mere 2.35g fructose. A typical serving of raspberries is 1 cup of raspberries (about 123g)[*].
Blackberries are a bramble fruit that grows in upright shrubs or trailing varieties. Unripened blackberries are incredibly tart, while the ripe berries are dark, dull, soft, and very sweet-tasting.
Blackberries are high in vitamin C: a cup of blackberries has half the U.S. daily recommended value for an adult on a 2,000 calorie diet.
They’re also high in fiber, vitamin K, and manganese. Blackberries even help reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants[*].
Per 100 grams, blackberries contain 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose. A typical serving of blackberries is 1 cup of fresh blackberries (about 142g)[*].
Plums are a pit fruit that can range from sweet to tart. You can eat plums fresh or use them for making jam or other fruity desserts.
Plums contain vitamins A, C, and K, along with potassium, copper, and manganese.
They’re also rich in antioxidants that can reduce inflammation and protect your cells from oxidative damage. Plums contain about twice the amount of polyphenols compared to most other fruits[*].
Per 100 grams, plums contain 46 calories, 1.1g fiber, 9.5g carbohydrates, and 3g fructose. A typical serving of plums is 2 small plums (about 131g)[*].
Blueberries are relatively low in calories but packed with vitamin C, vitamin K, and manganese. They contain trace amounts of many other nutrients.
Blueberries rank higher than most fruits for antioxidant content. They’re also high in beneficial flavonoids — colorful polyphenol antioxidant compounds — like anthocyanins[*].
Per 100 grams, blueberries contain 57 calories, 2.4g fiber, 11.6g carbohydrates, and about 5g fructose. A typical serving of blueberries is 1 cup fresh blueberries (about 150g)[*].
These fruits have too many grams of net carbs per one-cup serving to fit into a keto diet, and you’re better off avoiding them if you want to stay in ketosis.
- Honeydew melon
If you’re dying to have some fruit, these keto recipes will fulfill your cravings without breaking your keto diet:
- Citrus Keto Green Smoothie
- Buzzy Raspberry Lemonade Spritzer
- Raspberry Keto Thumbprint Cookies
- Blueberry Cheesecake Pancakes
- Nootropic Berry Chocolate Protein Smoothie
- Chocolate Pancakes With Blueberry Butter
The bottom line: Don’t stress out if you feel like indulging your sweet tooth with fruits. Fruits offer much better nutritional value than processed carb sources, and in moderation, they won’t have much negative impact on fat burning or fat loss.
To figure out how much keto fruit you can eat without getting out of ketosis, calculate your macronutrients with the Perfect Keto Macro Calculator. This way, you’ll know your exact daily carbohydrate limit.
Use the Perfect Keto calculator to know how to calculate macros.