One of the biggest myths (among many) about the keto diet is that fruit is an absolute no-no. Otherwise known as nature’s candy, fruit offers nutrition and fiber that we cannot do without. They also provide a bit of sweetness for those of us who still have a lingering sweet-tooth. The keto diet holds that followers should consume less than 25-50g of net carbs per day, so concerns about fruit are warranted. But some fruits are lower in carbs than others, which means you can enjoy their juicy yumminess without kicking yourself out of ketosis.
Since we measure the net carbs of any food by subtracting the amount of fiber, we have a friend in some fruits and berries. But which ones?
Fruits You Can Eat On A Keto Diet
Below we have selected the lowest carb fruits and berries that anyone on the keto diet may still enjoy. As always, consume these in moderation.
No surprise that our list begins with watermelon. Watermelon isn’t just a delicious summertime staple, but it is packed with nutrition. It is composed of 92% water, and the rest consists of significant levels of vitamins A, B6, C, lycopene, antioxidants, and amino acids. There is even some potassium there.
Every ½ cup serving of diced watermelon contains 5.4g net carbs. The serving size has about 23 calories and 4.7g sugar.
This juicy and versatile fruit can be eaten raw as a snack, added to any breakfast, or blended in a delicious smoothie. Strawberries are an excellent source of vitamin B9, C, manganese, and potassium. They’re abundant in antioxidants and plant compounds, which can improve heart health and blood sugar control.
A ½ cup serving of sliced strawberries contains 4.7g net carbs, 4.1g sugar, and only 27 calories.
For most keto dieters, you have never been warned off of avocados. This is because it is the perfect fruit for you, with its low carb count, high fat and fiber contents, and smooth, versatile flavor, avocados make a valuable contribution to any diet. They may be added to sweet smoothies for creaminess as well as to savory meals.
They are naturally nutrient-dense and boast nearly 20 vitamins and minerals - including vitamins C, K, folate, and potassium. For every 100g (3.5 oz.) serving size, avocado contains 1.5g net carbs and 7g fiber.
Lemons can add a bit of refreshment and enhance the flavor of many dishes. You can add a spritz of lemon juice to your ice water, meals, and many of your keto-friendly beverages.
One 58g lemon contains 5.41g of carbs, around 4g net carbs of which 1.45g is sugar. Or think of it this way, one ‘spritz’ of lemon juice has about 0.5g net carbs and only 0.2 g of sugar.
Lemons contain vitamin C, antioxidants, small amounts of thiamin, riboflavin, pantothenic acid, copper, manganese, and vitamin B-6. They can also promote healthy digestion and weight loss.
Raspberries are a treat for your heart as well as your taste buds. They contain flavonoids, which are antioxidants that help reduce blood pressure and can aid in healthier arteries and lowering your risk of coronary issues.
One ½ cup serving of raw raspberries has 3.3g net carbs, with 2.7g sugar and 4g fiber.
Raspberries are full of vitamins and nutrients - including 16mg of vitamin C.
Despite its recognition as a vegetable, tomatoes are a fruit. They work easily into a keto diet as they’re versatile and add texture, flavor, and color to many great recipes. Although they are low in fat, they are also low in carbs - 7g net carbs in one cup (180 g) of chopped tomatoes, and 2g fiber. Tomatoes are high in plant compounds, including beta carotene, naringenin, and lycopene, which is responsible for its red color.
Tomatoes may improve vision, reduce the risk of heart disease and aid digestion.
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The cantaloupe is a relative of the watermelon, and like its cousin, can also fit into a keto lifestyle if you can afford the extra carbs. They are one of the best beta carotene sources, which is essential in eye health and immune function. Cantaloupes also contain vitamin K, potassium, and folate.
Each cup (156g) of cubed fruit contains 11.2g net carbs, with 3.15g sugar.
Star fruit, also known as carambola, might be considered a little more exotic than most fruits on our list, but it is a useful addition to the keto diet.
This sweet treat is full of vitamin C, copper, potassium, and pantothenic acid.
A ½ cup serving of cubed star fruit has 2.2g net carbs, and 1.5g fiber.
Blueberries are a little higher on the carb count, but they are such a delicious addition to many meals and recipes that we don’t want to leave them out.
In ½ cup of raw blueberries has 9.0g net carbs with 7.4 g of sugar and 1.8g fiber.
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Like blueberries, peaches are very sweet and have a higher carb count. This doesn’t mean that you can’t enjoy them though - just moderately. The juicy, fuzzy, refreshing fruit can be paired with a low-carb fruit to make a great addition to your desserts and snacks.
Peaches are rich in micronutrients, including vitamin A, C, potassium, and niacin.
One cup of peaches (154 g) have 14.7 g carbs and 2.5 g of fiber which is 12.2g net carbs. They can help reduce your risk of heart disease.
Related: Is Pumpkin Keto-Friendly?
Good news is if you eat fruit in moderation, you can still enjoy the fruits you love on your keto diet. You might be surprised at what a treat a small handful can be in the right recipe - or eaten as a quick snack.