Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, avocados, olives, and tomatoes, which you can eat in moderation. Below, we’ll take a closer look at some of the best keto fruits you can eat on a low carb diet and what you should avoid.
When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it.
On the ketogenic diet, however, fruit consumption can make it difficult to keep our carbs restricted below 30g per day so we can enter ketosis. In most cases, just one piece of fruit will make up the majority of our daily carb intake on keto.
Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.
Common Fruit and Their Carb Counts
If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.
Although some people argue that you have to eat fruit to be healthy, this is not the case. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber.
Since the ketogenic diet allows for a good amount of vegetables to be eaten, you won’t be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.
To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving.
Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart.
Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving.
Note: Always be careful about fruit added into prepared items. Fruit juice, canned fruits, and fruit snacks tend to have added sugar and are not considered keto friendly. Always check food labels before purchasing items. Fresh or frozen raw fruit with no other added ingredients is always the better option for the keto diet and overall health.
|Fruit Type||Net Carbs (per 100g)||Serving Equivalent|
|Avocado||1.84||About half a medium avocado|
|Tomato||2.69||One small vine tomato|
|Rhubarb||2.74||About 2 full stalks|
|Black Olives||3.10||Approximately 25 large black olives|
|Starfruit||3.93||About one medium|
|Blackberry||4.90||About 3/4 cup|
|Raspberry||5.44||About 3/4 cup|
|Strawberry||5.68||About 3/4 cup, whole|
|Casaba Melon||5.70||Around ⅔ cup, cubed|
|Coconut Meat||6.23||About 1 cup, shredded|
|Lemon||6.52||About 2 lemons|
|Watermelon||7.15||About 8 watermelon balls|
|Cranberry||7.60||About 1 cup, whole|
|Cantaloupe||7.90||About 7 cantaloupe balls|
|Honeydew Melon||8.30||About 8 honeydew balls|
|Peach||8.40||About 3/4 small peach|
|Apricot||9.12||About 3 apricots, pitted|
|Plum||10.02||About 1 1/2 plums|
|Clementine||10.32||About 1 medium|
|Granny Smith Apple (with skin)||11.20||About 3/5 medium apple|
|Kiwi||11.66||About 1 1/2 kiwis|
|Blueberry||12.09||About 3/4 cup|
Note: Most other fruits that are not listed in this table should be avoided because their sugar content is too high. Always remember to check nutrition information prior to consuming fruits. The fruit sugars can add up quickly and cause a halt in your weight loss progress.
Below, you’ll see a visual representation of the table. Feel free to save it, share it, and use it as needed! Keep scrolling down to read about the carb counts of the most commonly used fruits and their respective health benefits.
Carbs in Raspberries
Raspberries are one of the go-to berries for most people on a low carb diet. They’re low in carbs, high in nutrients, and can be incorporated into both savory and sweet recipes quite easily.
Berries, in general, are well known for their antioxidants which may protect from free radical damage and help fight inflammation. There have even been studies linking berries to lower cholesterol levels and a reduction in heart disease.
Raspberries, in particular, have a high polyphenol content, which can help reduce blood pressure and prevent plaque buildup in the arteries.
About half a cup of raspberries contains only 3.5g net carbs, so they can be consumed in moderation on a ketogenic diet.
If you want to incorporate more raspberries into your keto diet, give these keto-friendly recipes a try:
- Raspberry Lemon Popsicles
- Raspberry Pecan Salad
- Lemon Raspberry Sweet Rolls
Carbs in Blackberries
Blackberries have been used for hundreds of thousands of years for their sweetness and medicinal properties. While they are widely known as a delicious dessert ingredient, they have several surprising health benefits as well.
Blackberries are loaded with vitamin C, K, and manganese which can help with brain and motor function, promote healthier skin, and reduce inflammation. They contain high amounts of ellagic acid and anthocyanin, which have been shown to help suppress cell mutation and slow the growth of cancer.
With all of these benefits, it’s not surprising that Romans and Greeks have used this berry and its leaves to treat gout and other health conditions.
It’s also worth noting that blackberries are fibrous like raspberries, containing 8g of fiber (and 7g net carbs) per 1 cup serving. This means that they can help curb cravings and improve gut health.
Want to add some blackberries into your keto diet? Give these keto recipes a try:
- Blackberry, Basil and Spinach Pressed Halloumi
- Blackberry Chipotle Chicken Wings
- Lemon Poppy Seed Cake with Blackberry Buttercream
Carbs in Strawberries
When summer rolls around, the first thing that pops into my head is making some strawberry lemonade popsicles. Strawberries can be extremely refreshing!
As with all berries, strawberries share many of the health benefits that the other berries have.
Strawberries have also been found to improve blood sugar levels, reduce insulin levels, increase insulin sensitivity when compared to groups that did not consume berries. This suggests that the combination of consuming strawberries and following the keto diet may have particularly profound effects for those with type 2 diabetes and insulin resistance.
At around 5.5 grams of net carbs per 3/4 cup (100g) serving, strawberries should be consumed in moderation on the keto diet. As long as you are being diligent with the net carbs you consume, you can easily fit some strawberries into your diet without impairing your progress.
If you’d like to try some keto-friendly strawberry recipes, check out these delicious keto desserts:
- Strawberry Rhubarb Swirl Ice Cream
- Easy Keto Strawberry Shortcakes
- McKeto Strawberry Milkshake
Carbs in Blueberries
Like the other berries, blueberries are densely packed with antioxidants and vitamin C, which can help promote healthy skin, cognitive function, and overall health. In some studies, blueberries were even shown to have an antiviral effect on skin infections.
Blueberries have the highest amount of carbs out of all the most commonly consumed berries, totaling at 17.8g net carbs in every 1 cup serving. Since they have double the net carbs as strawberries, it is best to limit your blueberry consumption.
To give you an idea of how you can incorporate blueberries in a keto-friendly way, check out these keto recipes:
- Low Carb Blueberry Ricotta Pancakes
- Blueberry Banana Bread Smoothie
- Berry Bomb Pops
If necessary, you can substitute raspberries or blackberries in place of blueberries to minimize your carb intake from these recipes.
Carbs in Avocados
Avocados are a common keto favorite due to their high fat, low protein, and low carb content. They’re loaded with fiber and other important nutrients and are super convenient.
Studies show that avocados improve heart disease risk factors and lower cholesterol.
Their high monounsaturated fat (healthy fat) content is also linked to reduced inflammation and improved insulin sensitivity.
Avocados can also help you get the most out of your low-carb vegetables and berries because they can dramatically increase the quantity of fat-soluble antioxidants you can absorb from these plant foods. They even have more potassium than a banana, so if you’re experiencing the keto flu, an avocado with salt sprinkled on top can really help!
With roughly 4g net carbs per avocado and well over 75% calories from fat, they are a great keto-friendly fruit. They are also extremely versatile, providing the perfect texture for creamy keto desserts and serving as the perfect topping for keto salads.
Take a look at these keto recipes for some avocado inspiration:
- Keto Taco Salad
- Bacon and Roasted Garlic Guacamole
- Chocolate Chunk Avocado Ice Cream
Carbs in Tomatoes
While sometimes referred to as a vegetable, tomatoes are pretty important to mention here. They are commonly consumed on a ketogenic diet in the form of sauces or added as a flavor enhancer in many recipes.
They do contain many micronutrients and essential vitamins, but they are most commonly used for their acidic properties.
Tomatoes can add up in carbs quickly, so make sure to use them sparingly and as a flavor enhancer only.
Low-carb tomato sauces are popping up on the shelves now, so make sure to double check nutrition labels before buying. You can also make it yourself with the help of our keto tomato sauce recipe.
If you are following a nightshade-free lifestyle, you can use vinegar and mashed, cooked zucchini to replicate the taste and some of the texture that tomatoes have.
Carbs in Starfruit
While starfruit is not as commonly eaten, it’s a fantastic fruit if you’re missing out on texture. I like to describe it as a mix between a grape and an apple. It’s somewhat softer in texture but offers a sweet and sour flavor.
At only 4g net carbs per 100g, it’s a great fruit to keep in your rotation and use when you’d like a fresh and sweet treat. It also has a good amount of fiber for the size, high amounts of vitamin C, and plant compounds that have been shown to prevent fat cell formation and reduce fatty liver and cholesterol in animal studies.
Starfruit is also known as carambola, so keep an eye out when you are looking in the store. It’s got a distinct, star shape to