If you started on the keto diet recenlty, then you are probably wondering what fruits you can eat and 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 low-carb fruit list provided below.
Above is the low-carb fruit list showing the top 16 low-carb fruits you can eat on a keto or low-carb diet. 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 reasonnable. Let’s see what it means and how much of each fruit you can eat.
The lowest-carb fruits below are the one you can safely include as a treat in your keto daily food plan. They all contains less than 6 grams of net carbs per 100 grams.
Surprinsingly, 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.
Rhubarb is not a very popular keto fruit because it is very acidic and often requires a lot of sugar to cook it 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 especailly 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 scramble eggs.
Raspberries is the berry fruit with the least carbs. The net carbs in raspberries are only 5 grams per 100 grams which makes rasberry very popular in keto dessert recipes. They are a delicious addition to keto breakfast crepes.
As 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 straberries are only 6 grams per 100 grams. They make the most delicious keto strawberry muffins for snack or keto scones for breakfast!
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 bakings 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 us lemon in servings of less than 2 tablespoons.
The moderate carb fruits below are the one you can eat with moderation on a keto diet . They all contains less than 10 grams net carbs per 100 grams.
Carbs in watermelon are moderate with 7 grams of net carbs per 100 grams which is still considered as 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.
Like watermelons, carbs in cantaloupe are moderate with 7 grams of net carbs per 100 grams and should be eaten with moderation. Cantaloupe is a delicious summer fruit to indulge and serve as a fancy low carb appetizer with fresh mozzarella and italian prosciutto.
Carbs in peach are surprinsingly not high with a still moderate amount of 8 grams of net carbs per 100 grams. Peach are great to make keto crumble bars or cobbler.
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 with moderation with serving of up to 2 tablespoons of juice to flavor a keto cake or salad dressing for example.
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 keto diet you wont be able to eat a large portions of this fruit but they will perfectly fit a moderate low-carb diet macro.
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 banana (carbs in bananas are 20 grams per 100 grams).
Kiwis – or kiwifruits – are perfect to boost 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 on 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 learnt what fruits are lowest in carbs! Avocados are the lowest carb fruits with 2 gram of net carb per 100g. Rhubarb (3g net carbs/100) and tomatoes (3g net carbs/100g) are close second.
You can print this low-carb fruit list and ask me any questions about it on Instagram!