Are you feeling confused about whether or not to eat fruit on the keto diet? This keto friendly fruit list will break it all down for you and help you determine which fruits are allowed and which fruits to avoid on keto.
If you’re like most people, you probably think of fruit as a sweet, sugary snack that’s best avoided on a keto diet. But that’s not always the case! In fact, there are plenty of keto-friendly fruits out there that can help you stick to your healthy eating plan while satisfying your sweet tooth at the same time!
In this post, I’ll share with you some good fruits for the ketogenic diet to eat, what fruits to avoid on keto, as well as answer a few common questions about fruit and keto.
Let’s dive right into it, shall we?
What fruit is the lowest in carbs?
Of all the keto-friendly fruits out there, watermelon is perhaps the lowest in carbs. A single cup of watermelon chunks contains just 7 grams of net carbs. That’s less than half the carbs of other popular fruits like grapes, bananas, and apples!
Watermelon is also a good source of vitamins A and C, as well as potassium, while also being one of the best hydrating fruits around. All in all, it’s a superb choice for anyone on a keto diet!
When it comes to berries, your best bet would blackberries which are just 4 grams of net carbs per serve.
What fruits to avoid on keto?
While watermelon is one of the best keto-friendly fruits, there are a few others that you should avoid if you’re trying to stick to a low-carb diet. These include apples, grapes, bananas, dates, and mangoes (yes, I know, it’s a shame to have to avoid mangoes. But they just tend to be too high in carbs for most people on keto!).
All of the fruits I’ve mentioned above may be healthy in moderation, but they are all quite high in carbs and sugar, which makes them a less than ideal choice for those on a keto diet.
What happens if you eat fruit on keto?
Many people who follow a low-carb diet tend to avoid fruit altogether, fearing that the sugar content will kick them out of ketosis. While this is true to some extent, it’s not always the case.
If you do decide to eat fruit on a keto diet, it’s important to be mindful of the type and amount of fruit you’re eating. Stick to low-carb fruits like watermelon, berries, and citrus fruits, and limit yourself to a small handful per day and make sure you don’t go over your daily carb allowance.
By following these simple guidelines, you can enjoy fruit on a keto diet without having to worry about sabotaging your weight loss efforts!
What are the best fruits for keto?
- Raspberries
- Star Fruit
- Blackberries
- Strawberries
- Mulberries
- Lemon
- Avocado
- Watermelon
- Cantaloupe
- Peaches
- Gooseberry
- Prickly Pear
- Rose Apple
Keto Friendly Fruits List + (Free Printable PDF):
I’ve also included a free printable keto fruit list PDF chart so you can print it out and keep handy to always know the net carb count of each low carb fruit.
1. Raspberries
Whether it’s with a bowl of yoghurt or on their own as a sweet snack, raspberries are a delicious and healthy way to satisfy your sweet tooth on a keto diet! A 3.5 oz serving of raspberries contains just 5 grams of net carbs, so they’re the perfect fruit to enjoy in moderation.
per 3.5 oz serving (100g) calories: 52, carbs: 11g, fiber: 6g, net carbs: 5g
2. Star Fruit (Carambola)
This uniquely shaped fruit is not only low in carbs, but it’s also a good source of fiber and antioxidants. They also taste similar to green grapes since star fruit has an unique sweet and sour taste, making them a great keto-friendly replacement for those who miss apples on keto!
The main problem with star fruit is that it may be hard to find as they tend to be more prominent in Southeast Asian countries.
per 3.5 oz serving (100g) calories: 31, carbs: 7g, fiber: 3g, net carbs: 4g
3. Blackberries
Blackberries have been my go-to fruit for years, and they’re perfect for a keto diet! My favorite way to have them is by topping my morning oatmeal with a handful of fresh berries. A 3.5 oz serving of blackberries contains just 4 grams of net carbs, so they make for a great, low-carb breakfast option to add to your smoothies.
per 3.5 oz serving (100g) calories: 43, carbs: 9g, fiber: 5g, net carbs: 4g
4. Strawberries
If you’re missing the sweetness of fruit on a keto diet, then strawberries are a great option! These little berries are not only sweet and delicious, but they’re also low in carbs and high in fiber, helping you to feel full and satisfied.
per 3.5 oz serving (100g) calories: 32, carbs: 7g, fiber: 2g, net carbs: 5g
5. Mulberries
These colorful berries come in shades of black, red, and white, and they make for a beautiful and healthy addition to any fruit bowl! Mulberries are also relatively low in carbs, with a single cup containing just 11 grams. Some people even make keto mulberry jam, so give it a shot sometimes!
per 3.5 oz serving (100g) calories: 43, carbs: 10g, fiber: 2g, net carbs: 8g
6. Lemon
Often considered the best citrus fruit for a keto diet and also the best keto winter fruits. Lemons are a great way to add some flavour to your food without adding any sugar. They can be used in everything from salad dressings to baked goods, and they make a great sugar-free lemonade!
per 3.5 oz serving (100g) calories: 29, carbs: 9.5g, fiber: 3g, net carbs: 6.5g
7. Avocado
Probably one of the few fruits that are actually recommended on a keto diet, avocados are high in healthy fats and low in carbs. The reason why it’s not ranked higher in this list is because most people don’t really think of avocado as a fruit in the traditional sense.
They make for a great addition to any meal, and can even be used as a replacement for mayonnaise or butter. Have some avocado scrambled eggs to start your day!
per 3.5 oz serving (100g) calories: 167, carbs: 8.5g, fiber: 7g, net carbs: 1.5g
8. Watermelon
As I’ve mentioned before, watermelon is one of the best keto-friendly fruits out there! Not only is it low in carbs, but it’s also a good source of hydration and electrolytes. Plus, it’s just so dang refreshing on a hot summer day!
per 3.5 oz serving (100g) calories: 30, carbs: 7.5g, fiber: 0.5g, net carbs: 7g
9. Cantaloupe
Sweet, juicy, and oh-so tender, cantaloupe is a delicious addition to any keto diet! This melon is also a good source of vitamins A and C, making it a great choice for those looking to boost their immune system.
per 3.5 oz serving (100g) calories: 34, carbs: 8g, fiber: 1g, net carbs: 7g
10. Peaches
You would never guess that these fuzzy fruits are actually quite low in carbs! A 3.5 oz serving (about 1 small peach) contains just 8 grams of net carbs, making it a great option for a keto-friendly snack or dessert. Just be sure to limit yourself to one or less than that per day!
per 3.5 oz serving (100g) calories: 39, carbs: 9.5g, fiber: 1.5g, net carbs: 8g
11. Gooseberry
A member of the nightshade family, gooseberries are a tart and tangy fruit that make for a fantastic addition to any dish! They’re relatively low in carbs, and considered excellent blood purifiers. So, if you’re looking for a fruit that does it all, look no further than the gooseberry!
per 3.5 oz serving (100g) calories: 44, carbs: 10g, fiber: 4g, net carbs: 6g
12. Prickly Pear (Cactus Pear)
Not to be confused with the pear, the prickly pear is a type of cactus that produces a delicious and juicy fruit! These fruits are low in carbs and calories, and they have a ton of healthy vitamins and nutrients. Just be sure to remove the seeds before eating, as they can be quite sharp!
per 3.5 oz serving (100g) calories: 41, carbs: 9.5g, fiber: 3.5g, net carbs: 6g
13. Rose Apple (Java Apple)
This gorgeous fruit is neither an apple nor a rose, but it’s still a delicious and healthy option for those on a keto diet! You can enjoy it as it is with it’s sweet, almost pear-like flavour, or you can make it into pickles or preserves.
per 3.5 oz serving (100g) calories: 25, carbs: 5.5g, fiber: 0g, net carbs: 5.5g
download keto fruits list printable pdf
Final Words
Now you know all about the best keto-friendly fruits! Unlike most people who give fruits a bad rap, you should try and enjoy them guilt-free on a keto diet. It’s good for your health, and it’ll help you reach your weight loss goals! So, what are you waiting for? Go out and enjoy some fruit today!
Which keto friendly berries or fruit is your favorite?
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