Fruit is good for you—no matter what diet you’re following. They’re loaded with vitamins, minerals, and fiber. But if you’re on a low-carbohydrate ketogenic diet, certain fruits are better choices than others.
Those choices are because some fruits are higher in carbs and sugar than others. And when you’re trying to stick to a strict carb limit, it’s important to select wisely.
Fortunately, there are plenty of low-carb fruit options that you can enjoy on a keto diet (1). In fact, many of the best-tasting fruits are also low in carbs.
What Fruits Can You Eat On Keto?
Below are the top 10 fruits you can eat on a ketogenic diet, along with their net carb counts per serving. You may indulge in these fruits from time to time and stay in ketosis. You may also eat them more freely if you are very active or have a lot of muscle mass.
Raspberries (3 grams of carbs per half a cup)
Raspberries are top on our list of keto-approved fruits, due to their very low carb content. Just half a cup provides 3 grams of net carbs, and that’s including the carbs from fiber.
They also offer a good amount of vitamin C, manganese, and other nutrients (3). For a sweet and satisfying snack, eat raspberries with some full-fat unsweetened whipped cream or coconut yogurt.
Read More: What Is The Ideal Ketosis Level For Weight Loss? How To Monitor Ketones
Blackberries (4 grams of carbs per half a cup)
Fresh blackberries are another excellent choice for keto dieters. Like raspberries, they’re very low in carbs, with only 4 grams per half a cup.
They’re also a good source of fiber, antioxidants, and other nutrients (2). For a quick snack, eat blackberries with some sugar-free dark chocolate or nuts.
Strawberries (6 grams of carbs in 8 medium-sized berries)
Next on the keto fruit list are strawberries. One cup of strawberries has about 6 grams of net carbs, making them a little higher in carbs than some other fruits.
However, they’re still a good option for those on a keto diet. This is because they offer a decent amount of nutrients and can be used to curb a sweet-tooth.
For a keto-friendly treat, try dipping strawberries in sugar-free chocolate or make a strawberry smoothie with full-fat coconut milk.
Plum (7 grams of carbs in one medium-sized fruit)
Plums are a type of stone fruit that js available in many different colors, including red, purple, and green. One medium-sized plum has about 7 grams of net carbs.
They’re also a good source of fiber, vitamins C and K, and other nutrients (2). When plums are in season, enjoy them as a snack or add them to your favorite keto-friendly recipes.
Kiwi (8 grams of carbs in one medium-sized fruit)
Kiwis are small fruits that are often used in salads or as a topping on yogurt or cereal. One medium-sized kiwi has about 8 grams of net carbs.
This fruit is yet another good source of fiber, vitamins C and E, and potassium (3). To enjoy a kiwi on a keto diet, eat it as is or add it to a smoothie or salad.
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Cherries (8 grams of carbs in half a cup)
Cherries are a summertime favorite fruit. They’re sweet, juicy, and perfect for a refreshing snack. Just half a cup of cherries has 8 grams of net carbs. Cherries are also a good source of fiber, vitamins C and A, and potassium (2) (3).
Blueberries (9 grams of carbs in half a cup)
Of all berries, blueberries are the highest in carbs. Just half a cup of blueberries has 9 grams of net carbs.
Despite their higher carb content, these colorful fruits are a great keto-friendly option. This is because they’re packed with antioxidants and other nutrients (2). For a healthy snack, enjoy blueberries in pancakes, oatmeal, or yogurt.
Read More: 1 Week Keto Meal Plan To Get You Started On A Low Carb Diet
Clementine (9 grams of carbs in one medium-sized fruit)
Clementines are a type of citrus fruit that looks like a small orange. Unlike oranges that have more than 20 grams of carbs, one clementine has only 9 grams of net carbs. Peel and enjoy this sweet fruit as a snack or add it to your favorite salad recipe.
Cantaloupe (11 grams of carbs in one cup)
Cantaloupe is a type of melon that’s often eaten as a breakfast fruit or in a fruit salad. One cup of cantaloupe has 11 grams of net carbs.
Despite its higher carb content, cantaloupe is still a good option for those on a keto diet. This is because of its nutrients like vitamins C and A, potassium, and fiber (3) (2). You can use cantaloupe as a healthy snack or in recipes like smoothies, soups, or salads.
Peach (13 grams of carbs in one medium-sized fruit)
Peaches are a type of stone fruit that’s available in many different colors, including white, yellow, and pink. One medium-sized peach has about 13 grams of net carbs. This versatile fruit can be eaten as is, used in recipes, or added to a smoothie.
The Bottom Line
Eating fruits on keto should be more of an occasional treat than a staple part of your diet. This is because most fruits are relatively high in carbs. Refer to this list of keto-friendly fruits to help you make smart choices and stick to your goals.
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SOURCES:
- Ketogenic Diet (2021, nih.gov)
- Whole Fruits and Fruit Fiber Emerging Health Effects (2018, nih.gov)
- Vitamin C (2020, harvard.edu)
