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The 13 Best Fruits to Eat on a Keto Diet

By Carine Claudepierre - - 16 Comments
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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.

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The picture above is the list of keto fruit showing the top 16 low-carb fruits you can eat on a ketogenic diet or 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 carbohydrate count, this keto fruit list can also be useful for people with type 2 diabetes as low-carb fruits have a low GI and therefore have a lower impact on blood sugar levels than higher-carb fruits.

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.

These keto-friendly fruits 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 100 grams, and it’s a great fruit to create silky-smooth keto chocolate smoothies or keto fudgy chocolate cookies.

Avocadoes are also high in fiber, with up to 7 grams per 100 grams. Their total carbs count is 9 grams (including these 7 grams of fiber), which is quite low.

They are also rich in many other nutrients, including vitamins and minerals like magnesium, manganese, potassium, Vitamin B6, Vitamin K, and 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 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.

Rhubarb contains 3 grams of net carbs per 100 grams so it’s a great addition to many low-carb desserts.

3. Tomatoes

Like avocados, tomatoes are fruits and not vegetables, so we can include them in the list of the best keto-friendly fruits.

While tomatoes have a sweet taste, their carbs are low, with only 3 grams of net carbs per 100 grams and their calories are low as well.

They are delicious in salads with fresh mozzarella or in breakfast scrambled eggs.

4. Raspberries

Raspberries are the berry fruit with the least carbs, making them one of the best keto fruits.

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 5 grams 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, and it’s a fruit full of antioxidants (useful to fight against heart disease), vitamin C, folate, and several minerals.

They make the most delicious keto strawberry muffins for snacks or keto scones for breakfast!

7. Coconut Flesh

Carbs in coconut 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 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.

9. Watermelon

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 and honeydew melons 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.

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 keto peach cobblers.

12. Orange

Carbs in oranges 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 Plums

Cherries and plums are very sweet fruits, but the great news is that 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 Fruits 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).

Kiwi

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.

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.

Grapes

Grapes are not keto-friendly fruits. They contain 16.1 grams of net carbs per 100 grams. As a result, a single grape contains, on average, close to 3 grams of net carbs.

Apples

Apples contain 11.6 grams of net carbs per 100 grams on average. Some varieties are lower in carbs and some higher.

Since apples are large fruits, a single fruit contains between 10 and 12 grams of carbs.

But you can easily replace apples on a keto diet. Try my Low-Carb Keto Apple Crisp for example!

Dragon Fruit

Dragon fruit, also called Pitaya, contains an average of 10 grams of net carbs per 100 grams, so it’s not very keto-friendly.

Durian

Durians are some of the most nutritious fruits because it contains a lot of fat and carbs. As a result, durians are not keto-friendly at all with an average of 23 grams of net carbs per 100 grams.

Jackfruit

Often used to replace pulled pork in vegan recipes, jackfruit is not a keto-friendly fruit with more than 22 grams of net carbs per 100 grams.

Lychee

Lychees are delicious small berries with a large seed and a thin crocodile-like shell, but they are not keto-friendly.

With more than 15 grams of net carbs per 100 grams, they are quite high in carbs.

Persimmons

Persimmons are very large berries commonly eaten in Asia where they are the most popular fruit. One hundred grams of persimmon contains 26.6 grams of net carbs, so they are not keto-friendly.

Cherimoya

Cherimoya or custard apple is a flavorsome fruit with a custardy flesh and too many carbs to be considered keto-friendly.

It contains 14.7 grams of net carbs per 100 grams.

Conclusion

So now, with this Keto Fruit List, you’ve learned what fruits are the lowest in carbs!

Avocados are the lowest carb fruits with 2 grams of net carbs 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 common pitfalls.

Take some time to calculate your carb count 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 as low as 17 grams of net carbs per day!

There’s a keto meal plan for everyone as I have regular, vegetarian, and vegan meal plans!

You should also have a look at my list of keto-friendly vegetables to learn which one from Spinach, Zucchini, or Cauliflower is your best keto veggie!

Frequently Asked Questions

What fruit can I eat on a keto diet?

The best keto-friendly fruits are avocado, rhubarb, raspberries, strawberries, and lemon.

What fruit is lowest in carbs?

Avocado is the lowest-carb fruit, and raspberries are the berries with the lowest net carb count.

Can you eat apples on keto?

No, a single apple contains 10 grams of net carbs.

Is An Orange Keto-Friendly?

Oranges contain 10 grams of net carbs per 100 grams making them not so keto-friendly. So you’d have to limit your portion to keep your carbs in check.

Can I have green grapes on keto?

One single grape contains 3 grams of net carbs. So on a keto diet, you’d have to limit yourself to a max of 2 grapes. It’s not a keto-friendly fruit.

Are dragon fruits keto-friendly?

Not really, pitayas or dragon fruits contain more than 10 grams of net carbs per 100 grams.

Are passion fruits keto-friendly?

No, passion fruits contain more than 13 grams of net carbs per 100 grams, making them not keto-friendly. However, since the portion is really small, a single fruit contains about 2 grams of net carbs, so if you stick to one or two, you can enjoy their taste.

Are frozen fruits keto-friendly?

The fact that fruits are frozen doesn’t change their nutritional values. So a frozen keto-friendly fruit is still keto-friendly. Similarly, a frozen high-carb fruit is still high in carbs.

Are Durians Keto-friendly?

No, durians contain more than 23 grams of net carbs per 100 grams.

Is Jackfruit Keto-friendly?

No, jackfruit contains 22.4 grams of net carbs per 100 grams, making it one of the least keto-friendly fruits.

Are lychees keto-friendly?

No, lychees contain more than 15 grams of net carbs per 100 grams.

Are Persimmons Keto-Friendly?

Persimmons are probably the least keto-friendly fruit with more than 26 grams of net carbs per 100 grams.

Is Cherimoya Keto-Friendly?

No, cherimoya contains more than 14 grams of net carbs per 100 grams.

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

Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.

I'm passionate about sharing easy, tasty recipes that are both delicious and healthy

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweetashoney. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweetashoney!

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    16 Thoughts On The 13 Best Fruits to Eat on a Keto Diet
  1. Thank you for the information about net carbs in fruit!
    Also, I don’t think I’ve ever tried a recipe on your site that I didn’t like!!
    There are more and more Keto products becoming available in the store. I am confused about products, like “Keto” ice cream which deduct sugar alcohol from the carb count. Is this misleading information?? Are there othernet carb “labels” that we should be aware of??

    • Hi Winnie, thanks for the kind words!
      Yes, these products labeled Keto are (probably) correct. Most sugar alcohols (such as Erythritol or Mannitol) are not metabolized by our body.
      As a result, they don’t impact blood sugar levels and are pretty much evacuated as is (they might create a bit of bloating however).
      Unlike sugars, they are not turned into energy or stored.
      So it’s correct to exclude sugar alcohols such as erythritol.

      Some other sugar alcohols such as Maltitol have a non-negligible GI (35-52) which means they do end up in your bloodstream and behave more like sugar in your body.
      Read my review of sweeteners for more info.

      Carine.

  2. Always informative- now I know which fruits are lower in carbs! Before I saw your post I assumed it was blueberries…. Wow it’s raspberries! Thank you!

    PS: You have the most amazing recipes! You’re so talented! Thanks for sharing!

    • 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.

Disclaimer

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.

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