Keto Fruit

KETO FRUITS

An overview of keto friendly fruits, displaying the net carb count per 100g

An overview of keto-friendly fruits

 

Can you eat fruits on the keto diet? Yes, you can eat certain fruits and berries on the keto diet.

Fruits offer a variety of essential vitamins, minerals, and antioxidants as well as fiber, which helps with proper bowel function. Some fruits are very high in sugar (such as bananas, grapes, and apples) and need to be avoided or strictly limited. If you want to eat a strict keto diet, then fruits are not your ideal food choice. I am not saying that fruit is unhealthy, but too much of it will throw you out of ketosis. Just a small amount of fruit can raise blood sugar and cause sweet cravings in some, so you have to find out which fruit works for you and in which quantity.

In general, berries, olives, lemon, and avocados are the fruits with the lowest carb count. Coconut, apricots, melon, sour cherries, and plums and other fruit with higher carb count, can still be consumed on the keto diet, but in moderation.

Keto is supposed to be a lifestyle choice and not a fad, boring diet. If you are craving your favorite fruit, then you can use small quantities, in desserts or baking. This way you get the flavor but keep the carbs as low as possible. For example, strawberries and blueberries are a popular choice for keto desserts and baked goods but only when used in moderation.

Personally, I stick to olives, avocado, strawberry, raspberries, cranberries, blackberries, lemon, jackfruit, and coconut and avoid most other fruit, even the ones I’ve listed as keto-friendly as they would trigger me to eat more of them and then kick me out of ketosis.

I have split the fruits into three categories:

  1. Lowest carb count, up to 5g net carbs per 100g 
  2. High carb count, up to 10g net carbs per 100g 
  3. Very high carb count, over 10g net carbs per 100g

FRUIT WITH LOWEST CARB COUNT / net carbs per 100g

  • Avocado (1.9g net carbs)
  • Blackberry (5g net carbs)
  • Cantaloupe Melon (4.2g net carbs)
  • Coconut(3.7g net carbs)
  • Cranberry (3.4g net carbs)
  • Lemon (3.2g net carbs)
  • Lime (3.2g net carbs)
  • Olives (1g net carb)
  • Raspberry(4.6g net carbs)
  • Starfruit (4g net carbs)
  • Tomato (3g net carbs)
  • Cherry and plum tomato (3.6g net carbs)

FRUIT WITH HIGH CARB COUNT/ net carbs per 100g  (use sparingly, in moderation)

  • Apricots (7.2g net carbs)
  • Blueberries (8.7g net carbs)
  • Blood Orange (9g net carbs)
  • Fig, fresh (9.5g net carbs)
  • Galia Melon (5.6g net carbs)
  • Gooseberry (5.7g net carbs)
  • Grapefruit (6.8g net carbs)
  • Guava (9g net carbs)
  • Honeydew Melon (6.6g net carbs)
  • JackFruit (5.9g net carbs)
  • Kiwi (10.6g net carbs)
  • Kumquat (9g net carbs)
  • Nectarine (9g net carbs)
  • Passion Fruit (5.8g net carbs)
  • Papaya (8.8g net carbs)
  • Peach (7.6g net carbs)
  • Plumb (8.8g net carbs)
  • Pomelo (9g net carbs)
  • Red Currants (9.5g net carbs)
  • Strawberry (6g net carbs)
  • Watermelon (7g net carbs)

FRUITS WITH VERY HIGH CARB COUNT/ net carbs per 100g (use sparingly/avoid)

  • Apple (12g net carbs)
  • Banana (20.3g net carbs)
  • Blackcurrants (15.4g net carbs)
  • Cherry (11.5g net carbs)
  • Dragon Fruit (30.8g net carbs)
  • Elderberry (11.4g net carbs)
  • Grapes, red (17g net carbs)
  • Grape, green (15.4g net carbs)
  • Lychee (14.3g net carbs)
  • Mango (14g net carbs)
  • Pear (10g net carbs)
  • Persimmon (18.6g net carbs)
  • Pineapple (10g net carbs)
  • Pomegranate (11.8g net carbs)
  • Tamarind (57.4g net carbs)
  • DRIED FRUIT:
  • Apple (63g net carbs)
  • Banana (67.2g net carbs)
  • Blueberry (72g net carbs)
  • Cranberry (81.7g net carbs)
  • Dates (68g net carbs)
  • Fig (48.2g net carbs)
  • Goji berries (55g net carbs)
  • Mango (73.5g net carbs)
  • Prunes (46g net carbs)
  • Raisins (74.9g net carbs)
  • Strawberry (77g net carbs)
  • FREEZE-DRIED FRUIT:
  • Blueberry (23g net carbs)
  • Raspberry (18g net carbs)
  • Strawberry (23g net carbs)

There are many great keto-friendly recipes with low carb fruits and so many ways to enjoy a little bit of fruit on the keto diet.

I always try to provide the correct nutritional information. I have taken nutritional information, for the above-listed fruit, from Wikipedia, my local shops (Tesco, Sainsbury’s, and Waitrose), the products I have in my fridge and pantry, and amazon.co.uk. Please note that the nutritional value may vary for you as the listed products are from natural origin and may vary in carb count. Please check the nutritional value for the products you use at home, to archive accurate nutritional information.

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