A complete guide for low carb fruit you can eat on keto. A printable keto friendly fruit list with carb content and easy keto fruit recipes you'll love!
Table of Contents
- The Ketogenic Diet
- Fruit and Keto
- Complete Keto Fruit List
- 1. Star Fruit
- 2. Tomatoes
- 3. Blackberries
- 4. Lemons
- 5. Raspberries
- 6. Avocados
- 7. Strawberries
- 8. Cantaloupe
- 9. Watermelon
- 10. Peaches
- 11. Plums
- 12. Clementine
- 13. Kiwifruit
- 14. Blueberries
- 15. Cherries
- Fruits to Avoid on Keto
- Keto Fruits Chart with Carbs
- Frequently Asked Questions
- Printable Chart
- Final Thoughts
- Recipe Ideas
- Breakfast Recipes
- Dessert Recipes
- Smoothie Recipes
- 💬 Reviews
I always get asked the question, "Can you eat fruit on keto?"
Well... most types are high in sugar, so they're usually not on the keto menu.
The good news is there are some exceptions. Keto friendly fruit that is low in net carbs and can be enjoyed daily!
The Ketogenic Diet
Whether you are considering the keto diet for weight loss or health benefits, you should know how keto works.
It's about altering your body’s metabolism and changing its fuel source from glucose to fat. This fat-burning process is called ketosis.
The most difficult part of the diet is maintaining the state of ketosis. In ketosis, your body burns fat for fuel and stops producing glucose.
This means avoiding several different types of food altogether. Grains, starchy vegetables, sugary fruits, baked goods, drinks, and snacks are just a few. All of them are off-limits on keto.
That can be quite disappointing if you are a fruit lover. But don't worry; there are some which are keto-friendly! So keep reading.
Fruit and Keto
Here's the good news: many of your favorite fruits are keto-friendly!
For example, berries like strawberries and raspberries are perfect for a keto diet. They're low in sugar and high in fiber so they won't throw off your carb count for the day. Plus, they're packed with vitamins and antioxidants.
Below I've put together a list of keto-friendly fruit you can enjoy without fear of kicking yourself out of ketosis.
Be sure to eat them in moderation, as some can contain natural sugars that could throw off your carb count for the day if consumed in large quantities. Happy snacking!
Complete Keto Fruit List
So now, I'm sure you're asking, "What fruit can you eat on keto?" Here's the complete keto friendly fruit list with a printable chart at the end of the post.
1. Star Fruit
Star fruit is one the best low-carb fruits because of its low sugar content. The tropical variety makes for a great low-carb and high-fiber snack. It's soft with a sweet and sour flavor.
It's not very common and something many people will be unfamiliar with.
All the more reason to give it a look and try out something new!
It has a very low amount of net carbs (the number of carbohydrates your body will get from eating something) while providing many health benefits you may struggle to get while dieting.
- Good source of vitamins C and B-6
- High in potassium and magnesium
- 1.5 grams of dietary fiber per half cup (54g)
- 2 grams of net carbs per half cup (54g)
You may be surprised to learn that tomatoes are a fruit.
I won’t get into the details of botanical classification here! Just know that tomatoes are considered a fruit even though we think of them as a vegetable.
They are a super easy, low-carb option to add to your everyday meals. Add variety and a new taste to play around with when making recipes.
They also have many positive plant compounds to help round out your nutrition.
- Contain the antioxidant lycopene, which can reduce the risk of heart disease
- Good source of Vitamin C for your immune system
- 1.1 grams of dietary fiber per half cup (90g)
- 2.4 grams of net carbs per half cup (90g)
Blackberries are a great option for people following a low-net-carb diet. They have a tart but sweet flavor. You can enjoy them as snacks or as part of a meal.
- Great source of Vitamins C and K
- 4 grams of dietary fiber per half cup (72g)
- 3 grams of net carbs per half cup (72g)
A popular use for lemons is to flavor foods that might be a bit bland.
They're great as a garnish, and lemon juice is used in many keto-baking recipes for its flavor. They're also a fantastic source of a substance called pectin.
Pectin can do several great things for your body, such as helping to stabilize your blood sugar, reducing inflammation, and even helping inhibit the growth of cancer cells.
- Very high in Vitamin C (51% of your daily value!)
- 2.8 grams of dietary fiber in one medium lemon
- 3.4 grams of net carbs in one medium lemon (58g)
Raspberries are one of the healthiest berries you can eat and are extremely low in sugar.
For every cup (123 grams) of raspberries, you only consume about 7 grams of net carbohydrates.
That means enjoying them in moderation is unlikely to knock you out of ketosis.
On top of that, they also provide many very healthy antioxidants and minerals that your body will appreciate.
- Lots of health benefits, including reduced risk of heart disease and cancer
- 4 grams of dietary fiber per half cup (61.5g)
- 3.5 grams of net carbohydrates per half cup (61.5g)
Avocados are great for the heart and an excellent addition to a ketogenic diet.
They are packed with healthy fats and low in sugar. These healthy fats are often exactly what you are after on keto.
In addition to being high in healthy cholesterol and phytosterols, avocados are also a good source of vitamins K, C, and folate. All of these nutrients are important for staying in ketosis.
They're also used in many low-carb recipes, so you have many options. Including them as part of your daily diet can help you reach your fitness goals while staying healthy simultaneously!
- Good source of Vitamins K, C, and folate
- Used in lots of low-carb recipes
- 10 grams of dietary fiber in one medium avocado (201g)
- 4 grams of net carbohydrates in one medium avocado (201g)
Are strawberries keto? Yes! They're the third berry on this list and another fantastic choice.
They are nutritious, high in antioxidants and fiber, and relatively low in sugar. Snacking on strawberries is a good way to control hunger and stay healthy.
To choose the best strawberries, look for ones that are brightly colored and firm.
- Nutritious and high in antioxidants
- 1.45 grams of dietary fiber per half cup (76g)
- 4.5 grams of net carbohydrates per half cup (76g)
Is cantaloupe keto? Yes!
It's an excellent source of vitamins A and C, potassium, folate, and vitamin K.
So not only is it low in sugar but it's also packed with nutrients essential for good health.
Just how many carbs in cantaloupe?
- Excellent source of Vitamins A, C, and K
- High in potassium and folate
- 1.4 grams of dietary fiber per half cup (78g)
- 5.6 grams of net carbohydrates per half cup (78g)
Is watermelon keto friendly? Yes! But it's a fruit you will have to be careful with!
As long as you are conscious of your daily carb limits when choosing to eat watermelon, you should be fine.
It's a good source of lycopene which provides many benefits as an antioxidant.
Although naturally sweet, it contains mostly water helping to bring down its total carb content. It's rich in nutrition, with a good amount of vitamin C, vitamin A, and potassium.
So there is no need to fear this popular melon. Just adjust your portion and dig in!
- 0.3 grams of dietary fiber per half cup (77g)
- 5.7 grams of net carbs in watermelon per half cup (77g)
If you live in the south, you are almost certainly familiar with peaches and have probably eaten quite a few.
It's a delicious and unique fruit but not as low in sugar as some other options. Be careful with your serving sizes, and watch your daily carb intake!
Peaches are a good source of many micronutrients, including vitamins A, C, B, and potassium.
- Good source of micronutrients
- 1 gram of dietary fiber in half a medium peach (75g)
- 5.85 grams of net carbohydrates in half a medium peach (75g)
A whole plum is a satisfying way to enjoy a sweeter fruit. You'll have to be careful because it is higher in sugar than other options.
They also contain several key nutrients: phosphorus and potassium.
- 0.9 gram of dietary fiber in one medium plum (66g)
- 6.6 grams of net carbohydrates in one medium plum (66g)
Clementine is another higher-sugar fruit you can still eat if you're careful.
It's also packed with immune-boosting vitamin C, which helps protect the body against free radicals and promotes healthy digestion.
- 1.3 grams of dietary fiber in one medium clementine (74g)
- 7.7 grams of net carbohydrates in one medium clementine (74g)
A kiwifruit is a healthy option that can complement your keto diet. You'll most likely use a very small amount of kiwifruit as a topping for certain dessert recipes.
They are rich in potassium, vitamin C, and fiber, making them great.
However, because they are higher in sugar than others on this list, you'll need to monitor your carb intake.
- 2.1 grams of dietary fiber in one medium kiwifruit (69g)
- 7.9 grams of net carbs in one medium kiwifruit (69g)
Blueberries are the final fruit on our list. They can be used in very small amounts in keto recipes for jams, ice creams, and baking.
Blueberries are an excellent source of nutrients, including antioxidants and vitamin C. Additionally, blueberries are densely packed with antioxidants, which can help promote healthy skin, cognitive function, and overall health.
- 2 grams of dietary fiber per half-cup serving of blueberries (74g)
- 7.9 grams of net carbs per half-cup serving of blueberries (74g)
Cherries are another fruit that can be incorporated into your diet in a very small amount.
- 1.25 grams of dietary fiber per half cup of pitted cherries (77.5g)
- 8.25 grams of net carbs per half cup of pitted cherries (77.5g)
Fruits to Avoid on Keto
Now that we've covered what you can eat let's look at what you must avoid.
Common fruits such as oranges, grapes, mangos, bananas, pineapples, papayas, and apples can quickly kick you out of ketosis.
Dried fruits (such as raisins and dates) should also be avoided because they contain very high sugar.
In addition, smoothies and juices containing syrups should be avoided as well.
Remember that some of the fruits I'll list below CAN be used in certain keto recipes. This is because they're used in a very small amount.
A good example is bananas, which are very high in sugar and shouldn't be eaten. However, in small amounts, bananas can be used as an ingredient in keto banana bread.
Keto Fruits Chart with Carbs
USDA FoodData Central provides the information for these fruits. The net carb count excludes dietary fiber.
|Food||Serving Size||Net Carbs (g)|
|Star Fruit||½ cup||2|
Frequently Asked Questions
Are apples keto?
We all know apples will keep the doctor away, but they'll also keep ketosis away if you decide to eat them! Apples don't have a place on the keto diet.
One medium-sized apple contains over 22 grams of net carbohydrates . That's more than most people's daily carb allowance!
Isn't there too much sugar in fruit?
Sugar is found in nearly every fruit, but that doesn't mean it's bad for you.
It can be good for your health, as it's usually high in nutrients and low in calories.
However, following a keto diet, you must be aware of the sugar content. You need to consume lower sugar varieties that contain higher amounts of fiber (and therefore lower net carbohydrates)
What are some common mistakes people make when eating fruit on keto?
Even when eating keto-approved fruits, you must be very careful of your intake. It's easy to underestimate your eating amount and go over your daily carb limit.
Ensure you always weigh your food and track your carb intake to stay in ketosis.
What is the best way to eat fruit on the keto diet?
I find the best way to enjoy fruit on keto is to add small amounts to different recipes.
A small amount used in baking, desserts, smoothies, and salads can add texture and flavor. Check out some of the recipes below for more ideas.
Print out this keto fruit chart and keep it on your fridge, so you always know what to eat!
Download the PDF version here: KDY-Keto-Fruit-List-rev1.pdf
Being on keto doesn't mean you have to give up all fruits.
The main thing is to be aware of the types you can and can't eat. This helps you substitute high-sugar varieties with lower-carb ones when cravings strike.
I suggest you print out the chart at the end of this article and keep a copy on your fridge.
You can play around with many different types of fruit without having to worry about ruining your ketosis and starting from scratch again.
There is quite a bit of argument that you should work with them where you can use them to benefit from the health benefits only they can provide.
A handful of berries can be a healthy sweet treat, added to full-fat whipped cream or Greek yogurt for an occasional indulgence.
Here are my favorite keto diet fruit recipes. They are a great way to add variety and flavor to your keto diet. They are healthy, delicious, and low in net carbohydrates.
We've got everything from pancakes and ice cream to smoothies and mousse!
- Coconut Flour Pancakes - Light and fluffy low-carb pancakes made with coconut flour are the perfect keto breakfast. Top them with your favorite seasonal varieties like sliced strawberries or kiwifruit.
- Chocolate Chaffles - a chaffle is the keto version of a waffle made with eggs and cheese. This recipe has a delicious chocolatey flavor and crispy texture. It can be topped with sugar-free syrup and fresh blueberries.
- 3-Ingredient Chia Seed Pudding - another healthy keto breakfast made with only 3 ingredients. Top the pudding with fresh blueberries for a nutritious breakfast.
- 5-Minute Raspberry Chia Seed Jam - a delicious homemade chia seed jam that is sugar-free and can be made with blueberries, blackberries, and strawberries! It's great to spread on my fathead bagels or fresh bread rolls.
- Strawberry Cream Cheese Tart - a favorite family dessert with a creamy cheesecakey taste and tart texture. Topped with a thick, sticky, and sweet strawberry sauce.
- Vanilla Custard (Vanilla Pots de Crème) - a delicious vanilla custard made with just 4 simple ingredients. Perfect hot or cold topped with fresh strawberries, nuts, and sugar-free sweeteners. I love topping this custard with fresh sliced strawberries.
- Strawberry Chocolate Mousse - a satisfyingly rich and decadent mousse made with 4 ingredients. This a quick and easy chocolate fix for all of us chocoholics. Garnished with fresh sliced strawberries, yum!
- Cacao Chia Pudding - a light and fluffy dessert loaded with nutrients, fiber, and healthy fats. It's made with avocado, almond or coconut milk, chia seeds, cacao powder, and Erythritol and topped with fresh raspberries.
- Sugar-Free Frozen Yogurt - made with frozen mixed forest fruit, including blueberries, raspberries, blackberries, and strawberries.
- Homemade Fruity Ice Cream - made using just 3 ingredients: frozen or fresh strawberries, heavy cream, and Erythritol.
- Strawberry Avocado Smoothie - easy and fast to make (ready in just 5 minutes). It's packed with healthy fats and a light and fruity flavor.
- Raspberry Cheesecake Smoothie - sweet, creamy, and tastes just like a cheesecake. Fresh or frozen raspberries are blended with all the other ingredients. It all comes together in only 5 minutes!
- Creamy Chocolate Avocado Smoothie - absolutely packed with energy and heart-healthy fats. This is one of my go-to keto smoothie recipes. You can add blueberries for extra flavor and heavy cream for a creamier texture.