Fruit is delicious, but it is high in calories and sugar. Luckily, there is a way to eat fruit and not have to sacrifice your health. It’s called keto (ketogenic) diet, and it’s a low carb, high fat diet that is easy to follow, and it helps you to lose weight.
In case you’ve been living under a rock, ‘keto’ is a low carb, high fat diet. People on a keto diet can eat all the bread, pasta, and fruit they want, but their main focus is to eat only low carb foods, especially vegetables & low-carb fruits, and little to no starch vegetables.
A ketone fruit? What?
One of the biggest complaints about the keto diet is the lack of fruit that can be eaten with this lifestyle. We decided to find out which fruits are suitable for the keto diet and which should be avoided. You’ll be surprised how much fruit you can eat and still keep your carbs in check!
The best berries for keto:
Blueberry
Serve: 1/2 cup 31 calories 0 g fat 6.9 g total carbohydrates 3.8 g fiber 3.5 g sugar 1 g protein 3.1 g net carbs
- Feeding advice : Blackberries are so delicious on their own. Put a few berries in a bag or container and take them with you for a refreshing and healthy snack for during meals.
Blueberry
Serve: 1/2 cup 0 g fat 42 calories 10.7 g total carbohydrates 1.8 g fiber 7.4 g sugar 0.5 g protein 8.9 g net carbs
*Although blueberries contain more carbs when eaten alone in half-cup portions, we still like to use them in some of our delicious keto recipes. We usually use 1/3 to 1/2 cup, divided into several servings, to reduce the net carbs to a more ketosis-friendly number.
Cranberry
Serving size: 1/2 cup 23 calories 0.1 g fat 6 g total carbohydrates 1.8 g fiber 2.1 g sugar 0.2 g protein 4.2 g net carbs
- Feeding advice : Cranberries are a great addition to a smoothie or fruit-flavored water. You can also take a few bags out of the package when the season starts and put them in the freezer to use all year long!
raspberry
Serving Size: 1/2 cup 32 calories 0.4 g fat 7.3 g total carbohydrates 4 g fiber 2.7 g sugar 0.7 g protein 3.3 g net carbs
- Feeding advice : Raspberries are truly a versatile fruit suitable for the keto diet! Eat them by the handful or add them to sparkling water to refresh your afternoon.
Strawberry
Serving size: 1/2 cup 23 calories 0.2 g fat 5.5 g total carbohydrates 1.4 g fiber 3.5 g sugar 0.5 g protein 4.1 g net carbs
- Feeding advice : There’s really no wrong way to eat strawberries, is there? Chop it up and throw it in a yogurt, add it to a keto ice cream, dip it in a hazelnut keto spread. OK, now I’m hungry!
Best keto fruit (0-5g net carbs):
lawyer
Serving size: 1/2 (medium serving) 114 calories 10.5 g fat 5.9 g total carbohydrates 4.6 g fiber 0.2 g sugar 1.3 g protein 1.3 g net carbs
coconut
Serving size: 1/2 cup 142 calories 13 grams fat 6 grams carbohydrates 4 grams fiber 2.5 grams sugar 1.3 grams protein 2 grams net carbs
- Feeding advice : I don’t know about you, but I’m obsessed with anything coconut related. I like to keep a bag of unsweetened coconut in the fridge so I can take some and put it in my morning keto yogurt. YUMMY!
lemon
Serving size: 1/2 cup 8 calories 0.1 g fat 2.7 g total carbohydrates 0.8 g fiber 0.7 g sugar 0.3 g protein 1.9 g net carbs
- Feeding advice : I am now obsessed with all things lemon and always add a few slices to my morning glass of water. Lemon is also useful for rubbing sliced avocado so it doesn’t brown so quickly, and I add a little lemon juice to salads for lunch!
Lime
Serve: 1/2 cup 10 calories 0.1 g fat 3.5 g total carbohydrates 0.9 g fiber 0.6 g sugar 0.2 g protein 2.6 g net carbs
- Feeding advice : Limes are very similar to lemons, but they have a stronger flavor! Feel free to add them to your favorite keto sauces and condiments for extra flavor.
Starfruit
Serve: 1/2 cup 17 calories 0.2 g fat 3.6 g total carbohydrates 1.5 g fiber 2.1 g sugar 0.6 g protein 2.1 g net carbs
- Feeding advice : Take a piece of ripe starfruit, wash it, cut off the ends, slice it and eat it!
Tomato
Serving size: 1/2 cup 16 calories 0.2 g fat 3.5 g total carbohydrates 1.1 g fiber 2.4 g sugar 0.8 g protein 2.4 g net carbs
- Feeding advice : I know what you’re thinking: Aren’t tomatoes vegetables? Technically, it’s a fruit, but because of its spicy flavor, it’s often called a vegetable. I like to slice cherry tomatoes and add some peppers for a quick snack!
Watermelon
Serve: 1/2 cup 15 calories 0.1 g fat 3.5 g net carbs 0.2 g fiber 3.1 g sugar 0.3 g protein 3.3 g net carbs
- Feeding advice : I have to admit I was a little surprised that watermelon was in the group with less than 5 grams of pure carbs. To be fair, it’s a half-cup serving, which isn’t much watermelon, but even if you eat 3/4 cup, it’s not too bad in terms of carbs. Take a serving, sprinkle with a little salt and you’re done!
Worst fruits for keto diet:
Apple
Serving size: 1/2 cup 32 calories 0.1 g fat 8.6 g total carbohydrates 1.5 g fiber 6.5 g sugar 0.2 g protein 7.1 g net carbs
Apricot
Serve: 1/2 cup 37 calories 0.3 g fat 8.6 g total carbohydrates 1.6 g fiber 7.2 g sugar 1.1 g protein 7 g net carbs
banana
Serving size: 1/2 cup 67 calories 0.2 g fat 17.1 g total carbohydrates 2 g fiber 9.2 g sugar 0.8 g protein 15.1 net carbs
Cantaloupe
Serving Size: 1/2 cup 27 calories 0.2 g fat 6.5 g total carbohydrates 0.7 g fiber 6.3 g sugar 0.7 g protein 5.8 g net carbs
cherry
Serving size: 1/2 cup 49 calories 0.2 g fat 12.3 g total carbohydrates 1.6 g fiber 9.9 g sugar 0.8 g protein 10.7 g net carbs
Data
Serving size: 1/2 cup 102 calories 0.1 g fat 27.3 g total carbohydrates 1.5 g fiber 25.8 g sugar 1.2 g protein 25.8 g net carbs
Figure
Serve: 1/2 cup 67 calories 0.3 g fat 17.3 g total carbohydrates 2.6 g fiber 14.6 g sugar 07.g protein 14.7 g net carbs
Grapefruit
Serving size: 1/2 cup 23 calories 0.1 g fat 6.1 g total carbohydrates 0.9 g fiber 3.8 g sugar 0.4 g protein 5.2 g net carbs
Grapes
Serve: 1/2 cup 52 calories 0.1 g fat 13.7 g total carbohydrates 0.7 g fiber 11.7 g sugar 0.5 g protein 13 g net carbs
Honeydew
Serve: 1/2 cup 31 calories 01.g fat 7.7 g total carbohydrates 0.7 g fiber 6.9 g sugar 0.5 g protein 7 g net carbs
Kiwi
Serving size: 1/2 cup 32 calories 0.3 g fat 7.7 g total carbohydrates 1.6 g fiber 4.8 g sugar 0.6 g protein 6.1 g net carbs
Mango
Serving size: 1/2 cup 69 calories 0.4 g fat 17.2 g total carbohydrates 1.8 g fiber 15.7 g sugar 0.9 g protein 15.4 g net carbs
Nectarine
Serving size: 1/2 cup 55 calories 0.4 g fat 13.2 g total carbohydrates 2.1 g fiber 9.8 g sugar 1.3 g protein 11.1 g net carbs
Orange
Serve: 1/2 cup 47 calories 0.01 g fat 11.7 g total carbohydrates 2.3 g fiber 9.3 g sugar 0.9 g protein 9.4 g total carbohydrates
Papaya
Serving size: 1/2 cup 31 calories 0.2 g fat 7.8 g total carbohydrates 1.2 g fiber 5.7 g sugar 0.3 g protein 6.6 g net carbs
Pisces
Serve: 1/2 cup 33 calories 0.2 g fat 8 g total carbohydrates 1.3 g fiber 7 g sugar 0.8 g protein 6.7 g net carbs
bulb
Serving size: 1/2 cup 46 calories 0.1 g fat 12.3 g total carbohydrates 2.5 g fiber 7.8 g sugar 0.3 g protein 9.8 g net carbs
Persimmon
Serving size: 1/2 cup 49 calories 0.1 g fat 13.1 g total carbohydrates 2.5 g fiber 8.8 g sugar 0.4 g protein 10.6 g net carbs
Pineapple
Serving size: 1/2 cup 41 calories 0.1 g fat 10.8 g total carbohydrates 1.2 g fiber 8.1 g sugar 0.4 g protein 9.6 g net carbs
Plum
Serving size: 1/2 cup 38 calories 0.2 g fat 9.4 g total carbohydrates 1.2 g fiber 8.2 g sugar 0.6 g protein 8.2 g net carbs
Mandarin
Serve: 1/2 cup 52 calories 0.3 g fat 13 g total carbohydrates 1.8 g fiber 10.3 g sugar 0.8 g protein 11.2 g net carbs
Check out our list of the best and worst vegetables to eat on a keto diet!
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