Everyone knows ketogenic diets are great for weight loss. To help you on your keto diet, we put together a list of keto fruits so that you can still enjoy the sweetness of fruit while also following ketosis guidelines.
When people switch to the ketogenic diet, one of their biggest challenges is fruit. Fruit has been marketed in a positive light as being healthy and generally this stigma sticks with it. On most versions of Keto you can have only 30-70g carbs per day which means if someone eats an apple or peach they will be out carb count for that meal since those are both high on our list (at least when consumed alone).
Trái cây ăn kiêng ketogenic chứa nhiều đường tự nhiên, vì vậy chúng ta cần phải cẩn thận về lượng trái cây có hàm lượng carb thấp đi vào cơ thể. Các lựa chọn tốt nhất là quả mọng (đặc biệt là quả mâm xôi và quả mâm xôi), quả bơ, quả ô liu, cà chua cũng như tất cả các loại trái cây cỡ vừa hoặc lớn vì chúng có xu hướng có quá nhiều carbs đơn giản đối với những người theo kế hoạch ăn uống này.
Learn more about low-carb fruits and how to include them on your keto diet with this guide. On the other hand, if you have specific concerns about other food categories or what foods would be a good fit for someone following a high fat, moderate protein/low carbs lifestyle then check out our in depth list of approved ingredients!
Table of Contents
Common Fruit and Their Carb Counts
It’s true that if you want to be healthy, fruit is not always the answer. But for low-carb dieters who sometimes crave something sweet in their lives – there are ways! Try berries and lower carb fruits like avocado or applesauce when it comes time for a snack onces per week (or day). These will fit within your macro ranges while still satisfying those cravings without putting unnecessary pressure onto yourself from too many carbs at once so make sure 30g max)
I hope this helps!
The keto diet is well-known to lead people toward a healthier lifestyle, but you will still have an opportunity for all the benefits without sacrificing your taste buds! With low carb fruits listed in this chart and their net carbs per serving (based on 100 g), we can show what kinds of tasty treats are allowed when following The Keto Lifestyle.
If you’re like me, and love to snack on fruit all day long then this list is for YOU. Fret not! It can be tough trying find the right balance when it comes down choosing something high in carbs or low but these common fruits have less than 10 grams per serving- meaning they won’t break our diet plans too bad if we eat them here and there (as opposed from eating an entire bowl). I’ve compiled some helpful knowledge about each one so read up below before deciding what sweet treat will best suite your taste buds:
- Blackberries: 0.78 grams of net carbs per 100g serving
- Kiwi Fruit: 16.34 grams of net carbs per 100g serving
- Grapefruit: 13.41 grams of net carbs per 100g serving
- Coconut (shredded): 23 grams total carbohydrate with 15 g dietary fiber, resulting in just 0.82g net carbs per 100g
- Mango: 16 grams total carbohydrate with 13 g dietary fiber, resulting in just 0.41g net carbs per 100g
- Blueberries: 14 grams of net carbs per cup (144 g) serving
- Raspberries: 12.67 grams of net carbs per cup (148 g) serving
- Strawberries: 12 grams of net carbs per cup (144 g) serving
- Plums: 11.55 grams of net carbs per 100g serving
- Cherries: 11.25 grams of net carbs per 100g serving
FRUITS TO AVOID: Most other fruits that aren’t listed in this table should be avoided because their sugar content is too high. Always remember to check the nutrition information prior to consuming any fruit as it can add up quickly and cause a halt in your weight loss progress!
The image below is eye-catching and informative, showing how many carbs are in different types of fruit. The carb count for each food corresponds with its name and health benefits!
Top 3 Best Fruits for the Keto Diet
Though you’ll find dozens of low-carb fruits you can incorporate into your keto lifestyle, there are three in particular that we’ve found to be the absolute best for a sweet tooth like mine:
Avocado: The Lowest Carb
Avocado is the fruit of a tree that grows in nutrient-rich soil.
Most people think avocadoes come from Mexico, but they actually hail all over! The real question is what’s your favorite kind? For me I can’t resist creamy avocado on toast with grilled salmon or boiled eggs for breakfast–yummm!! However you choose to enjoy them though just make sure not too eat more than two per day (or 18 grams).
Tomato: The Second Lowest Carb Fruit
You may not have known this, but tomatoes are actually a fruit. They contain only 30 calories and 15 grams of carbs per cup!
Tomatoes are a great base for many savory recipes and can be eaten roasted, sun-dried or raw with other keto foods. The tomatoes also provide an excellent source of vitamin C, potassium (which is important in maintaining blood pressure levels), folate & vitamin K as well as the antioxidant lycopene which has been linked to reduced risk from heart disease and cancer!
Berries: The Third Lowest Carb Fruit
What’s your favorite keto breakfast or dessert? I bet it’s a berry heavy one. When incorporating the low carb berries into your meal plan, make sure you consider their net carbs in comparison to other foods on an everyday basis because they can add 5-6 grams of extra carbohydrates per serving (¾ cup).
Best Low-Carb Fruits
Carbs in Raspberries
Raspberries are one of the best berries for anyone on a low carb diet. They’re packed with nutrients and can be used in both sweet or savory recipes, making them an ideal addition to any eating plan! Berries have been linked as being good against inflammation; they also lower cholesterol levels which helps reduce chances of heart disease developing.
Raspberries are one of the most nutrient-dense fruits on earth, and they contain a plethora of powerful antioxidants that can help reduce blood pressure. One cup contains only 3.5g net carbs so it’s well within ketosis guidelines for consumption by those following this lifestyle!
Carbs in Blackberries
Blackberries are a sweet and delicious fruit that can provide you with many surprising health benefits. They contain vitamin C, K, manganese which helps promote healthier skin as well reduce inflammation; ellagic acid to help suppress cell mutation in cancer cells or slowing its growth at all stages of development- from when it begins growing on tumors up until they spread throughout your body!
Blackberries are a tasty and fiber-rich fruit. The berries have been used in natural remedies to treat gout, which is an inflammation of the joints caused by too much uric acid production that can lead to pain attack or kidney stones if left untreated for long periods time period(1). They also contain 8g per 1 cup serving making them great options as snacks on keto diet plans like blueberry crisps at your next party!
Carbs in Strawberries
Making my favorite summertime treat – strawberry lemonade popsicles! Strawberries are the perfect way to cool down on a hot day. They have tons of health benefits too, like helping lower cholesterol and preventing heart disease as well as cancer cells from growing in our bodies when we eat them regularly (which means no berry ignorance). I can’t wait until these come out at school next week during lunch time so that everyone gets their fill before they head back into class after break ends 🙂
Strawberries may be the secret to a long life; they’ve been linked with better blood sugar levels and insulin sensitivity. The berry’s healthy reward is thanks in part by its high fiber content, which helps fill you up so that cravings don’t get too out of control!
The delicate flavor of strawberries is a perfect balance with the tangy taste of keto. It’s easy to include them in your diet without worrying about how many net carbs you’ll be consuming per serving since each 3/4 cup (100g) will only bring up 5.5 grams!
Carbs in Blueberries
Blueberries are a powerful berry with an amazing antioxidant content. They can also help you stay healthy and strong, physically as well mentally! In one study of people who ate blueberry jam every day for 3 weeks compared to those eating strawberry jam or no jams at all; there were significant differences in cholesterol levels between both groups but especially on Jeremiah shot after 2 months when they consumed only strawberries (which is why these tasty treats should be eaten sparingly).
One cup has 17 grams net carbs so keep that number lower if your goal is weight loss since it’s higher than any other common fruit out there by quite some margin: 1/2 g more per serving vs strawberries.
It’s a well known fact that blueberries have the highest amount of carbs out all most commonly consumed berries, at 17.8g net carbs per 1 cup serving (not including other ingredients). It is best to limit your intake if you’re on a ketogenic diet since they will add up quickly and possibly throw off your sugar levels/ketosis!
Carbs in Avocados
Avocados are a common keto favorite due to their high fat, low protein and carb content. They’re loaded with fiber which makes them super nutrients as well! The monounsaturated fats thatAvocado’s contain improve heart disease risk factors while lowering cholesterol levels. Studies also show it can lead reduce inflammation in the body along with improving insulin sensitivity too so avos have become one of my go-to snacks when dieting or trying out new diets
Avocados are a great way to get more fat-soluble antioxidants in your diet. They also have plenty of potassium and can be very helpful for people who experience the keto flu, as they provide instant energy without all that sugar crash like other high carb fruits do! Avocado eating is easy when you just need something satisfyin’–they’re versatile too: perfect on top of salads or creamy desserts alike? You’ll never want another fruit again after trying out this tasty treat.
Carbs in Tomatoes
It’s important to mention the importance of tomatoes when on a ketogenic diet. They are often consumed in sauces or added as flavor enhancers for many recipes, but they can be high-carb vegetables due to their acidic properties – use sparingly and only if needed so you don’t disrupt your low carb plan with extra carbs from these small but tasty veggies!
You can now find low-carb tomato sauces on the shelves. Make sure to read labels and make your own with our keto recipe! If you’re nightshade free, use vinegar instead as it will give off some of that same taste without any negative side effects from tomatoes or other veggies in this category such zucchini for an added crunchy texture; just cook them until they are soft enough so there isn’t much bite when eaten raw (about 10 minutes).
Carbs in Starfruit
The starfruit is a fantastic fruit if you’re missing out on texture. I like to describe it as having more grape than apple flavor with an acidic tang that can be felt in your mouth long after eating this delightfully light-weight snack; yet, at only 4g net carbs for every 100 gram serving size (and higher amounts of fiber), they make an excellent low carb replacement when sweetening up drinks or desserts!
Carbs in Melon
Melon doesn’t usually come to mind when you think of low carb fruits, but they do contain surprisingly little carbs and can be consumed in moderation.
The four melons with the lowest sugar counts are:
- Cantaloupe – 7.9g net carbs per 100g
- Casaba Melon — 5.7g net carbs per 100g
- Honeydew Melon – 8.3g net carbs per 100g
- Watermelon – 7.15g net carbs per 100g
If you are looking for a refreshing summer treat, give watermelon its due. Just make sure that the serving size is measured out and not too much beyond your carb limit of calories in one day will set off an insulin response from your body which could lead to weight gain.
Carbs in Apples
While there are many types of apples to choose from, they generally all should be avoided on keto because for their high sugar content. Granny Smith apples have the highest level and lowest carbs per serving with only 3 grams net carb per 100 gram or about 4 bites worth – making them a great option if you’re looking! Unfortunately this fruit still contains 11g total carbohydrates in every whole apple so it isn’t possible without reducing your intake elsewhere which might make things difficult when eating out at restaurants etc… Gala (10 g), Golden/Red Delicious(12),and Fuji.(14)
Apples are a no-no when it comes to the keto diet. They have way too much sugar for most people who are following this lifestyle, but if you just can’t live without them try using only small amounts with every meal and snack or else there will be too many carbs in one sitting!
Carbs in Bananas
Bananas are a popular fruit for people on the keto diet, but they can have upwards of 50g carbs per 100g serving. Even if you’re not following low-carb or paleo it is best to avoid eating them as bananas contain lots of sugar which will throw off your carb count and send insulin levels skyrocketing into dangerous territory
When enjoying this delicious treat make sure that every bite contains only one small piece so there isn’t any wasted food!
Banana extract is a low-carb alternative to sugar that will add the perfect flavor without all of those pesky sweeteners. Mix it into keto bread and smoothies, or use in place for artificial flavors when making ice cream waffles so you can enjoy tropical treats at any time!
Carbs in Honey
Honey is often referred to as a healthy sweetener and it’s one of the most nutritionally-dense sugars around. However, honey can cause negative health effects with its high levels in simple carbs like fructose that will quickly convert into fat once eaten–this makes them reallyaea bad choice for people who want ketosis! Processed honeys also tend have added sugar which will knock out any nutritional benefits you might be looking for on top of their processed texture making this even less appealing than other options available today..
Avoid all honey on keto because it’s over 50% carbs, with 17g per tablespoon. This is more than half our daily allotted amount and should be avoided at all costs!
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