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The 13 Best Fruits to Eat on a Keto Diet

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Carine Claudepierre - February 13, 2020
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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.

KETO LOW CARB FRUIT LIST TO EAT + recipes to inspire you #ketofruitlist #lowcarbfruitlist #ketonutrition #ketoforbeginners #keto #lowcarbfruitlist #lowcarb #cherry #watermelon #berries #blueberries

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.

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.

1. Avocado

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.

2. Rhubarb

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 especially good on top of whipped cream for a low-carb, high-fat snack. Carbs in rhubarb are 3g net carbs per 100 grams.

3. Tomatoes

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.

4. Raspberries

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.

5. Blackberries

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.

6. Strawberries

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.

8. Lemon

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 us 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 with moderation on a keto diet. They all contain less than 10 grams of net carbs per 100 grams.

9. Watermelon

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.

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 with moderation. Cantaloupe is a delicious summer fruit to indulge and serve as a fancy low carb appetizer with fresh mozzarella and Italian prosciutto.

11. Peach

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 cobbler.

12. Orange

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 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 banana (carbs in bananas are 20 grams per 100 grams).

Kiwi

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.

Blueberries

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. 

Going further

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 the 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

KETO LEMON POUND CAKE
keto lemon pound cake
4.8 from 184 votes
This keto lemon pound cake recipe has only a few ingredients and steps to follow. It doesn't require fancy equipment or ingredients and you will quickly and easily make this in 15 minutes.
3.9g
Check out this recipe
how to make berry smoothie without yogurt or milk
Frozen berry smoothie without yogurt or milk
4.82 from 22 votes
This EASY frozen berry smoothie is the perfect keto smoothie for a refreshing breakfast or quick snack.  Bonus, this healthy berry smoothie recipe is also dairy-free, paleo and vegan made without yogurt or milk.
8.5g
Check out this recipe
chocolate avocado ice cream
Keto avocado chocolate ice cream
4.83 from 23 votes
A fudgy keto chocolate ice cream made withan ice cream maker
2g
Check out this recipe
KETO STRAWBERRY MUFFINS
Keto strawberry muffins
4.87 from 72 votes
Keto strawberry muffins an easy 1-bowl almond flour muffin recipe with fresh strawberry flavor. 100% paleo, gluten free and dairy free
3.9g
Check out this recipe

You can print this keto fruit list and ask me any questions about it on Instagram! 

XOXO Carine

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    8 comments
    • You simply click right on the image and select open image in new tab, from there, click right and select print. Hope it helps, XOXO Carine.

    • I am more than happy to help you with your request. I checked our mailing list and the email you used in this comment section is not registered in our mailing list. I guess you are referring to push notification that arrive on your phone which is something you subscribe to on your phone and this is not control by us. To unsubscribe from your a Chrome browser follow this tutorial here or from Safari browser follow this tutorial here

      Have a great day,Carine

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