If you started on the keto diet recently, then you are probably wondering what fruit you can eat to keep your net carbs in check. All fruits naturally contain carbs and sugar, and therefore, they quickly add up to your daily macro and may keep you out of ketosis if you eat too much of them.
That’s why you should only eat fruits in moderation on a keto diet and focus on the keto fruit list provided below.
The picture just above is the list of keto fruit showing the top 16 low-carb fruits you can eat on a ketogenic diet or on a low-carb diet. As a rule of thumb, any fruit with less than 12 grams of net carbs per 100 grams can be consumed as a treat in a keto diet as long as you keep the serving size reasonable. Let’s see what it means and how much of each fruit you can eat while limiting your carb intake.
By the way, if you want to find out which vegetables are keto-friendly, check out my list of all the best low-carb vegetables.
To go even beyond, join Sweetashoney Members. It’s free, and you’ll get all the Keto Tools you need!
Because the keto diet focuses on reducing the carb count, this keto fruit list can also be useful for people with type 2 diabetes as low-carb fruits have a low GI.
What Fruits can I eat on a Keto Diet?
The lowest-carb fruits below are the ones you can safely include as a treat in your keto daily food plan. They all contain less than 6 grams of net carbs per 100 grams.
Surprisingly, avocado is a fruit and not a vegetable! And they top this Keto fruit list! Net carbs in avocado are very low, with only 2 grams of net carbs per 100g, and it’s a great fruit to create silky-smooth keto chocolate smoothie or keto fudgy chocolate cookies. Avocadoes are also high in fiber, with up to 7 grams of fiber per 100g. They are also rich in vitamins and minerals like magnesium, manganese, vitamin B6, or copper.
Are you new to Keto?
Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!
Rhubarb is not a very popular keto fruit because it is very acidic and often requires a lot of sugar to cook and mask its acidity. However, you can make delicious keto fruit puree by cooking rhubarb with sugar-free erythritol for a sweet keto treat. Rhubarb compote is especially good on top of whipped cream for a low-carb, high-fat snack. Carbs in rhubarb are 3g net carbs per 100 grams.
Like avocados, tomatoes are fruits and not vegetables. While tomatoes have a sweet taste, the carbs in tomatoes are low, with only 3g of net carbs per 100 grams. They are delicious in salads with fresh mozzarella or in breakfast scrambled eggs.
Raspberries are the berry fruit with the least carbs. The net carbs in raspberries are only 5 grams per 100 grams which makes raspberry very popular in keto dessert recipes. They are a delicious addition to keto breakfast crepes.
Like raspberries, the carbs in blackberries are very low, with only 5g of net carbs per 100 grams. You can eat blackberries on their own or on top of keto pancakes or whipped cream for a delicious quick dessert.
Many believe that strawberries are high in carbs simply because they have a delicious sweet flavor. However, the net carbs in strawberries are only 6 grams per 100 grams. They make the most delicious keto strawberry muffins for snacks or keto scones for breakfast!
7. Coconut meat
Carbs in coconut meat are quite low, with only 6 grams of net carbs per 100 grams. Coconut meat is an amazing addition to keto desserts to fix your sweet tooth. You can use coconut meat from raw dry coconuts or from the store as unsweetened coconut flakes or chips. Always check the ingredient list as some brands add sugar to store-bought coconuts.
You can eat lemon on a keto diet which is great news as lemon is a great flavor to add to many dishes and baking like this keto lemon pound cake. The carbs in lemons are 6 grams of net carbs per 100 grams, which is very low considering that you often use lemon in servings of less than 2 tablespoons.
What fruits should I eat less often on Keto?
The moderate-carb fruits below are the ones you can eat in moderation on a keto diet. They all contain less than 10 grams of net carbs per 100 grams.
Carbs in watermelon are moderate, with 7 grams of net carbs per 100 grams, which is still considered moderate carbs. However, watermelon contains lots of water, and therefore, a piece of watermelon feels very heavy. It means that you won’t be able to enjoy a large amount of watermelon on a keto diet. A recommended serving will be 1/2 cup which brings you 5.5 g net carbs.
10. Cantaloupe or rock-melon
Like watermelons, carbs in cantaloupe are moderate, with 7 grams of net carbs per 100 grams, and should be eaten in moderation. Cantaloupe is a delicious summer fruit to indulge in and serves as a fancy low-carb appetizer with fresh mozzarella and Italian prosciutto.
Carbs in peach are surprisingly not high, with a still moderate amount of 8 grams of net carbs per 100 grams. Peaches are great to make keto crumble bars or cobblers.
Carbs in orange are reaching 9 grams of net carbs per 100 grams, and therefore, oranges are considered a moderate-carb fruit. So it should be consumed in moderation with a serving of up to 2 tablespoons of juice to flavor a keto cake or salad dressing, for example.
13. Cherries and Plum
Cherries and plums are very sweet fruits, but great news, they are still within the moderate-carb range with 10 grams of net carbs per 100 grams. If you are on a keto diet, you won’t be able to eat large portions of this fruit, but they will perfectly fit a moderate-carb diet macro.
What fruit should I avoid on Keto?
The higher carb fruits below are the ones you can eat in small servings on a keto low-carb diet. They all contain less than 12 grams of net carbs per 100 grams, which is still quite low compared to some fruits like bananas (carbs in bananas are 20 grams per 100 grams).
Kiwis – or kiwifruits – are perfect for boosting your vitamin C, but that being said, they are high in carbs compared to similar keto vitamin C fruits like strawberries or oranges. Carbs in kiwi are reaching 12 grams of net carbs per 100 grams. Therefore, kiwi servings should be small enough if you consider adding them to your keto daily meal plan.
Carbs in blueberries are higher than any other berries, with 12 grams of net carbs per 100 grams. That’s why some keto macro applications will list blueberries as not keto-approved. However, if you keep the portions under control, it’s fine to indulge in a few blueberries on top of a keto cream cheese pancake or to make a blueberry keto muffin.
So now, with this Keto Fruit List, you’ve learned what fruits are lowest in carbs! Avocados are the lowest carb fruits with 2 grams of net carb per 100g. Rhubarb (3g net carbs/100) and tomatoes (3g net carbs/100g) are a close second.
To learn more about the keto diet, make sure to have a look at my article on starting the keto diet. It will give you plenty of tips to get going easily and avoid common pitfalls.
Take some time to calculate your macro using my super-simple macro calculator. This will tell you how much carbs, fat, and protein you should take in a day.
If you want to supercharge your weight loss, have a look at my easy keto meal plans. They are simple, easy to follow, and go as low as 17g of net carbs per day!
My favorite fruit-based Keto recipes
You can print this keto fruit list and ask me any questions about it on Instagram!
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.