FRUIT ON KETO: THE ONLY 8 FRUITS YOU EVER NEED TO CONSIDER ON KETO

Geschrieben von: Suzie Walker

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Lesezeit 13 min

You've likely been told that fruit on keto is a big no-no.

 

But what if we told you certain types of fruit can be part of a keto diet and enhance your weight loss?

 

It's time to dispel the myth that all fruits are off-limits. 

 

Today, we will tell you the 8 best low-carb fruits for keto and how to incorporate them deliciously. 

 

With simple strategies like swapping high-carb fruits for low-carb alternatives and keeping portions in check, you can reap all the perks of produce without compromising ketosis.

 

Say yes to fruit and no to deprivation! A keto-friendly diet shouldn't mean missing out.

can you eat fruit on keto

Can You Eat Fruit On Keto?

Cutting carbs and limiting sugar intake is paramount on keto, so fruits often get labelled taboo. But this colourful produce provides vital nutrients supporting your health and weight loss goals. You just need to choose the right type of fruit!

 

While keeping your carb intake low is super vital to staying in the blissful state of ketosis, it's also important not to miss out on all fruits out there (And their health benefits!). 

 

Though tropical fruit options, bananas and grapes are often off the table in anything more than micro servings at the start of a strict keto diet, fruits like berries and avocados are great keto fruits, and offer an array of benefits:

 

  • Disease-fighting antioxidants and phytochemicals like lycopene, anthocyanins, quercetin, and lutein. These help reduce inflammation and protect cells.
     
  • Essential vitamins and minerals like Vitamin C for immunity and skin health, potassium for heart function, folate for cell growth, and magnesium for bone strength.
     
  • Fibre to support satiety, healthy gut bacteria, digestion, and regularity. This promotes weight management.
     
  • Flavour and sweetness to prevent burnout from overly restrictive dieting. The natural sugars add palatability.
     
  • Versatility as ingredients in keto recipes like smoothies, chia puddings, muffins, savoury salads and more. They liven up meal prep.
     
  • Low glycemic impact compared to processed sweets. Berries, for example, have a minimal effect on blood sugar.
     
  • Hydration from the high water content in many fruits. This aids metabolic and brain health.

 

While starting out on keto, keeping those blood sugar levels stable will rule out some of the more sugary fruits. But once in ketosis for an extended period, you may be able to test your response to small quantities of these non-keto fruits. 

 

You would be surprised what you can get away with after being in the state of ketosis for a while!

 

But be aware: All fruit juice is bad. Whether on a keto diet or not, you should avoid refined fruit juice. It is almost pure sugar, with none of that vital fibre! Stay away!

 

The key when starting out is choosing fruits strategically and controlling portions. When appropriately planned, fruits can provide balanced nutrition to complement your keto diet and promote sustainable, long-term success.

best keto fruit

The 8 Best Fruits You Can Eat on a Keto Diet

The reality is, when starting out on Keto, the fruits in the graphic below are the ONLY fruits you should be consuming. 


Otherwise, you may struggle to keep your carb intake low enough to get into ketosis.


Let's go through each of these 'Keto allies' individually…

1. AVOCADOS

The Ultimate Keto Fruit! 

 

Yes, Avocados are considered a fruit, even though we use them more like a vegetable. They are very low in carbs and high in healthy fats. Perfect for Keto!

 

Nutrition per 1/2 Avocado Nutrition per 100g
Calories: 161 Calories: 167
Fat: 15g Fat: 15g
Carbs: 9g Carbs: 9g
Fiber: 7g Fiber: 7g
Net carbs: 2g Net carbs: 2g
Protein: 2g Protein: 2g

 

They're high in monounsaturated fats, specifically an omega-9 fatty acid called oleic acid, linked to reduced inflammation and better heart health markers.

 

In addition to healthy fats, avocados contain various vitamins and minerals. One avocado provides 25% of the recommended daily intake for vitamin K and 20% for folate. Avocados are also a good potassium, vitamin E, and vitamin C source.

 

Eating avocados has been associated with better nutrient intake and diet quality, likely because they are rich in fat, fibre, and nutrients. Their high fibre content promotes feelings of fullness and keeps blood sugar levels steady.

Furthermore, avocados contain two carotenoids, lutein and zeaxanthin, important for eye health. 

 

Research shows that consuming more lutein and zeaxanthin may prevent age-related macular degeneration and cataracts.

Overall, avocado is one of the healthiest keto fruit options with plenty of fiber, vitamins, minerals, and beneficial plant compounds.

avocados

2. STRAWBERRIES

Strawberries are a little bit ‘carby’, however, they do fit the Keto lifestyle if eaten in moderation. They provide an array of nutrients and potent plant compounds.

 

Nutrition per 1/4 Cup Strawberries Nutrition per 100g
Calories: 13 Calories: 32
Fat: 0g Fat: 0.3g
Carbs: 4g Carbs: 8g
Fiber: 1g Fiber: 2g
Net carbs: 3g Net carbs: 6g
Protein: 0g Protein: 0.7g

 

Although they contain natural sugars, their low glycemic index (GI) of 40 means they won't spike blood sugar levels.  Actually, Strawberries have a stellar nutrient profile for their carb content!

Strawberries provide a range of disease-fighting antioxidants and polyphenols, including anthocyanins, which give strawberries their red colour. Research shows these antioxidants reduce inflammation, protect the heart, and may lower the risk of type 2 diabetes.

 

One particular compound called fisetin has been studied for its ability to protect brain function. Fisetin prevented memory loss and reduced markers of Alzheimer's disease in mouse models.

strawberries

Strawberries also contain ellagic acid, a polyphenol that has anticancer properties. 

3. RASPBERRIES

Like strawberries, raspberries are low in net carbs and full of nutrients. Their fiber content helps slow sugar absorption.

 

Nutrition per 1/4 Cup Raspberries Nutrition per 100g
Calories: 15 Calories: 52
Fat: 0g Fat: 0.7g
Carbs: 4g Carbs: 12g
Fiber: 2g Fiber: 7g
Net carbs: 2g Net carbs: 5g
Protein: 0g Protein: 1.2g

 

Raspberries contain impressive amounts of antioxidants, most notably anthocyanins that give raspberries their rich red pigment.

 

Anthocyanins have anti-inflammatory effects and protect cells from oxidative damage.

In animal and test-tube studies, raspberry compounds significantly inhibited cancer cell proliferation and tumour growth, indicating potential anti-cancer benefits. The ellagic acid in raspberries also promotes apoptosis (cell death) in cancer cells.

Along with strawberries, raspberries have a low glycemic index (GI), meaning their sugar is absorbed more slowly and they do not cause major blood sugar spikes. Raspberries are packed with other essential nutrients like vitamin C, manganese, and copper while providing a hefty dose of fibre at 7g per 100g.

 

Incorporating raspberries into a keto eating pattern can provide critical nutrients and plant compounds that fight disease, enhance weight loss results, and satisfy sweet cravings - an all-around win.

raspberries

4. BLACKBERRIES

Blackberries are incredibly high in fibre, which is vital on a keto diet. They also provide vitamins C and K.

 

Nutrition per 1/4 Cup Blackberries Nutrition per 100g
Calories: 15 Calories: 43
Fat: 0g Fat: 0.5g
Carbs: 4g Carbs: 10g
Fiber: 2g Fiber: 5g
Net carbs: 2g Net carbs: 5g
Protein: 1g Protein: 1.4g

 

Blackberries contain impressive amounts of fibre at 5g per 100g serving. Insoluble fibre provides bulk to promote regular bowel movements and gut health. Soluble fibre feeds healthy bacteria in your digestive system. This fibre content makes blackberries very filling as well.

Additionally, blackberries offer a huge punch of vitamin C, meeting 35% of the recommended daily intake in just 100g. They also provide 29% of vitamin K and 36% of manganese requirements. Vitamin K plays important roles in blood clotting and bone health.

 

Similarly to other berries, blackberries contain polyphenol antioxidants called anthocyanins that give them their deep purple hue. These antioxidants fight inflammation and protect cells from oxidative damage.

blackberries

Some early research indicates blackberries could help prevent and manage metabolic syndrome, which raises your risk for stroke, heart disease, and diabetes. Animal studies also show potential anti-cancer effects.

With only 5g of net carbs per 100g, blackberries can easily fit into a keto diet, especially considering the immense amount of nutrition and fibre they provide.

5. LEMONS

Lemons provide vitamin C, vitamin B6, potassium, copper, and fiber. Despite having a sour taste, they fit well into a keto diet.

 

Nutrition per 1/2 Lemon Nutrition per 100g
Calories: 7 Calories: 29
Fat: 0g Fat: 0.3g
Carbs: 3g Carbs: 9.3g
Fiber: 0.5g Fiber: 2.8g
Net carbs: 2.5g Net carbs: 6.5g
Protein: 0.3g Protein: 1.1g

 

Lemons shine on a ketogenic diet thanks to their low net carb count and high vitamin C content. One 100g serving provides over 50% of the RDI for vitamin C. This vitamin acts as an antioxidant and is essential for immune function and collagen production.

Research indicates that the vitamin C in lemons lowers blood pressure and cholesterol levels, reducing risk factors for heart disease. The combination of plant compounds and vitamin C may also prevent free radical damage by acting as antioxidants.

 

The main antioxidants in lemons include hesperidin, diosmin, vitamin E, and beta-carotene. 

 

In animal studies, lemon antioxidants reduced oxidative damage and inflammation while protecting against heart disease, metabolic disease, and obesity.

lemon

Lemons also provide small amounts of B vitamins, potassium, magnesium, and copper. Various plant compounds like limonene and naringenin give lemons anti-inflammatory, anticancer, and cholesterol-lowering properties as well.

6. LIMES

Like lemons, limes provide a nutritious, low-calorie, low-carb fruit option. They have antioxidant and anti-inflammatory benefits.

 

Nutrition per 1 Lime Nutrition per 100g
Calories: 6 Calories: 30
Fat: 0g Fat: 0.2g
Carbs: 3g Carbs: 7.7g
Fiber: 0.4g Fiber: 2.8g
Net carbs: 2.6g Net carbs: 4.9g
Protein: 0.1g Protein: 0.7g

 

Limes are low in net carbs while providing good amounts of vitamin C - over 30% of the Daily Value in 100g. Lime juice contains potent antioxidants like hesperidin, quercetin, kaempferol, and limonene.

 

In cell studies and animal models, these compounds show anti-inflammatory, anticancer, antiviral, and cholesterol-lowering effects. Specifically, quercetin and limonene have been researched for their ability to fight skin, lung, and pancreatic cancers.

 Drinking lime juice diluted in water creates an excellent hydrating beverage that is perfect for a post-workout refreshment while on keto.

 

Limes also have antimicrobial properties, likely due to compounds like limonene in their peels. Early research shows essential oils from lime peels can suppress bacterial growth that causes foodborne illnesses.

lime

Overall, limes give a unique citrusy flavour for minimal carbs and calories while providing immune-boosting vitamin C and protective antioxidants, making them a stellar keto choice.

7. COCONUT

Looking at the table below, you may be shocked to learn that Coconut is keto, especially considering the high carb content. However, Coconut is loaded with fibre, and is a good source of the keto ‘wonder fats’ known as  medium-chain triglycerides (MCTs). 

 

Nutrition per 1/4 Cup Unsweetened Shredded Coconut Nutrition per 100g (Unsweetened, Shredded)
Calories: 187 Calories: 354
Fat: 18g Fat: 33g
Carbs: 4g Carbs: 15g
Fiber: 2.5g Fiber: 9g
Net carbs: 1.5g Net carbs: 6g
Protein: 1.5g Protein: 3g

 

Unlike other fats, MCTs are metabolized differently and are linked to health benefits related to energy, weight management, and cognition.

 

The most researched MCT is lauric acid, which makes up over 40% of coconut oil. In addition to providing rapid energy, lauric acid has antimicrobial, antiviral, and antifungal properties. Coconut oil has also been found to stabilize blood sugar by slowing carbohydrate digestion and absorption.

 

Additionally, coconut provides manganese, copper, selenium, and various antioxidants. The fibre content feeds your gut microbiome as well.

For these reasons, coconut can be considered a functional food that provides therapeutic benefits beyond basic nutrition. Consuming coconut oil or coconut butter makes adding MCTs to meals and beverages easy. Just stick to unsweetened varieties and account for net carbs.

 

Overall, coconut and coconut oil give keto dieters an excellent source of healthy fats, MCTs, and fibre along with protective antioxidants and minerals - making it a fantastic addition to ketogenic meal plans.

coconut

8. STAR FRUIT

Although hard to find, star fruit (or carambola) is a tropical fruit that is an excellent low-carb choice for keto diets.

 

Nutrition per 1/4 Starfruit Nutrition per 100g
Calories: 6 Calories: 31
Fat: 0g Fat: 0.3g
Carbs: 2g Carbs: 7.7g
Fiber: 1g Fiber: 2.8g
Net carbs: 1g Net carbs: 4.9g
Protein: 0g Protein: 0.6g

 

Although uncommon, star fruit (or carambola) is worth including in a ketogenic diet because it's low in net carbs while providing antioxidants and fibre.

Star fruit contains polyphenol antioxidants like quercetin, gallic acid, and epicatechin. These compounds have potent anti-inflammatory effects and protect cells from oxidative damage.

 

One animal study found star fruit polyphenols reduced markers of oxidative stress and inflammation in rats with diabetes. The fibre in star fruit may also benefit blood sugar control.

Pectin, the soluble fibre found in star fruit, has been shown to slow sugar absorption and reduce LDL cholesterol levels. This fibre feeds good gut bacteria as well.

Additionally, star fruit provides vitamin C to support immune function. It also has small amounts of B vitamins, copper, and potassium. The tart taste makes for an excellent addition to salads or salsas.

 

So with only 5g of net carbs per 100g serving, star fruit earns its place among low-carb fruits. Its unique tropical flavour and antioxidants make it a tasty choice for keto dieters.

star fruit

When choosing fruit on keto, choose lower sugar, higher fiber options. Prioritize nutrition and enjoy fruits in moderation as part of a well-formulated ketogenic diet.

blueberries on keto

One Fruit to Consider In Small Amounts... Blueberries

Blueberries don't quite qualify as a low-carb fruit at about 12 grams of net carbs per 100 grams. However, they still deserve consideration for inclusion in a well-formulated ketogenic diet due to their incredibly high antioxidant content. That is because they're a nutritional powerhouse that should really be in everyone's diet!

 

If you are going to bend your Keto Lifestyle for one food, it should be Blueberries.

 

Blueberries contain anthocyanins, a class of antioxidants that give foods purple, blue, and red hues. Studies indicate anthocyanins protect the heart and may reduce the risk of obesity, type 2 diabetes, and neurodegenerative diseases.

 

They also provide manganese, vitamin C, and vitamin K. The skin is one of the highest antioxidant-containing parts, giving wild blueberries an extra nutrition boost over regular ones.
 

Nutrient (per 100g) Amount
Calories 57
Fat 0.3g
Carbs 14g
Fiber 2.4g
Net Carbs 11.6g
Protein 0.7g

While blueberries do impact your daily carb limit, their concentrated nutrition and antioxidants make them a smart addition a couple of times a week. 

 

Because they are higher in carbs, portion control is necessary when eating blueberries on keto. Stick to about 1/4-1/2 cup daily and track your daily net carbs. Pair blueberries with non-starchy vegetables or high-fat foods to balance out a meal.

blueberries

Fresh blueberries can be pricey, but frozen wild blueberries are more affordable while still retaining great flavour and nutritional value.

fruit to avoid on keto

Fruits to Avoid on Keto

OK, I haven't included tomatoes or olives on the list above. I know technically they are fruits, but does anyone really see them as fruit? You can read all about them in our article on Veg on Keto.

 

And yes, Tomatoes and Olives can be enjoyed on a Keto Diet in moderation.

 

Below is a table of other fruits and their carb content. You can see why we haven't included a lot of these fruits on our list.

 

This table compares carb counts for common fruits per 100g serving:

 

Fruit Total Carbs Fiber Net Carbs
Raspberries 12g 6g 6g
Blackberries 10g 5g 5g
Strawberries 8g 2g 6g
Blueberries 14g 2g 12g
Lemon 3g 1g 2g
Lime 11g 2g 9g
Avocado 9g 7g 2g
Tomato 4g 1g 3g
Watermelon 8g 1g 7g
Cantaloupe 8g 1g 7g
Peach 10g 2g 8g
Plum 11g 1g 10g
Clementine 12g 2g 10g
Kiwi 15g 3g 12g
Grapes 18g 1g 17g
Mango 15g 2g 13g
Apple 14g 2g 12g
Banana 23g 3g 20g
Orange 12g 2g 10g

 

Berries are clear winners, with raspberries at their lowest at just 3g net carbs per serving size. 

 

Higher sugar options like oranges, apples, and bananas should be avoided, especially at the start of the keto diet.

Keeping Fruit Portions in Check on Keto

While some low-carb fruits can fit into a keto diet, portions must be controlled to avoid disrupting ketosis. With daily carbs ranging from 20-50g on keto, fruits can account for a significant percentage if you overindulge.

 

Remember to subtract the grams of fibre from the grams of carbs to get your net carbs!

 

Berries are great but stick to 1/2 cup or less daily. Spread intake throughout meals and snacks rather than consuming in one sitting. 

 

A 1/4 cup or less is a good guideline for moderate-sugar fruits like blueberries and starfruit. High-carb bananas and mangos should be avoided or limited to a few small bites.

 

That being said, with mindful portions and smart substitutions, even fruits with more natural sugars can be enjoyed occasionally on keto. The key is being diligent about carb counts so fruit can stay within your goals.

 

After you have been in Ketosis for some time, you become able to handle a few more carbs than when starting out. Use Ketone Strips or an Electronic Ketone Monitor to monitor your levels while testing your resilience to higher-carb foods. 

 

You may find that you can handle more carbs than someone else on the keto diet.

Everyone is different!

fruit keto

Finally On... Fruit on Keto

With fruits on keto, it's about working smarter, not harder. You can enjoy fruit without sabotaging ketosis by choosing low-sugar, high-fibre options and controlling portions.

 

Focus your fruit intake on berries, avocados, lemons, limes, and coconut. You'll take in valuable antioxidants, vitamins, minerals and fibre with minimal impact on blood sugar. 

 

Avoid tropical fruits and limit higher sugar options like bananas and grapes to very occasional small servings. They will spike your blood sugar levels and kick you out of ketosis so quick your head will spin!

 

By paying attention to serving sizes and net carb counts; fruit can be your keto-friendly ally. 

 

But please, never, ever, drink fruit juice!

Suzie Walker - Keto Collective

SUZIE WALKER 

Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM 


Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.

Read more about Suzie Walker