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Fruits are basically nature’s sweet gift to us. On top of that, the majority of them are rich in healthy and important nutrients which are good for your body and offer a couple of health benefits.
Unfortunately for keto dieters, fruits are rich in natural sugars such as glucose, fructose and sucrose and because of that, a lot of fruits are not compatible with the ketogenic lifestyle.
But that doesn’t mean you have to say goodbye to all your favourite fruits while on keto. There are still a couple of low carb fruits you can enjoy and still remain in ketosis and keep on burning fat.
This comprehensive guide shows you how fruits work on the ketogenic diet, the best keto-friendly fruits to enjoy as well as a simple way to still enjoy the good flavours of your favourite high carb fruits, but without the carbs.
Let’s dive in
Fruits And The Ketogenic Diet
The ketogenic diet is low in carbs and high in fats, meaning you need to cut back on carbohydrates and increase your intake of healthy fats.
This is done by reducing your daily carb intake to a certain point, (usually less than 50g of carbs per day) to allow your body enter a metabolic state called ketosis. In ketosis, your body burns fat for fuel.
Being in ketosis can offer you certain health benefits like weight loss, reduced blood sugar and more. But to enter and maintain this state of ketosis, your daily carb intake needs to be below a certain point.
Fruits are a great source of vitamins and other good nutrients, plus, most of them happen to taste great too. But fruits are also high in natural sugars, such as sucrose, fructose and glucose.
And because of this, many fruits aren’t keto friendly. But don’t give up just yet. Since different fruits have different levels of these natural sugars, some are lower in carbs than others.
So there are some that can be enjoyed freely, others that can be enjoyed in moderation and also some that should be best avoided in order to maintain ketosis.
Below is a list of low carb fruits with their net carb content, as well as the top 10 keto-friendly fruits to enjoy, so you know just how much each one contains per a particular serving.
List of low carb fruits
To make it easier, I’ve arranged the list in the order of increasing carb counts.
As a general rule of thumb, the keto fruits above can be eaten a bit more freely while moderation may be required as you go down the list.
| Low Carb Fruit | Net Carbs Per 100g |
|---|---|
| Green olives | 0.54g |
| Avocados | 2g |
| Tomatoes | 2.3g |
| Rhubarb | 2.7g |
| Black olives | 3.1g |
| Starfruit | 3.9g |
| Blackberries | 4.3g |
| Raspberries | 5.5g |
| Strawberries | 5.7g |
| Coconut (meat ) | 6g |
| Lemon | 6.5g |
| Watermelon | 7.2g |
| Cantaloupe | 7.3g |
| Peach | 8g |
| Lime | 8.2g |
| Honeydew melon | 8.3g |
| Pomelo | 8.6g |
| Apricots | 9g |
| Plums | 9.6g |
| Cherries (sour) | 10.4g |
| Blueberries | 11.6g |
All nutritional data from Nutritionvalue.org
10 Best Keto Fruits To Enjoy
1) Avocados
Avocados are one of the darlings of the ketogenic diet. They are low in carbs, and high in fat. Plus, it’s pretty much easy to incorporate them into a wide variety of recipes.
From guacamole to being part of a salad, smoothie or some nice keto dessert, avocados are pretty much versatile and are among one of the best keto fruits you wouldn’t want to be missing out on.
Coming to the nutritional aspect, 100g of an avocado contains 10g of fat, about 2.2g of protein and about 2g of net carbs. They also have a high fiber content, coming out at about 5.6g of fiber, which is sure to help your metabolism and keep you full for longer.
It doesn’t just end there. Avocados are also highly nutritious, being a good source of potassium, folate and vitamins.
Here are some health benefits associated with eating avocados
- They can help reduce cholesterol
- They are rich in antioxidants which fight against inflammation and promote eye health
- Avocados are weight loss friendly
- They can also help relieve symptoms of arthritis
This is one fruit you want to be getting enough of regardless of whatever diet you’re on.
2) Lemons
They say when life gives you lemons, you make lemonade right? Well there’s a whole lot more you can do with lemons.
Whether you prefer drinking the lemon water early in the morning to start your day and boost your health or you prefer adding it to your chicken, or desserts to give them that zesty taste. There’s no denying that lemons are pretty good and important.
When it comes to nutritious, they definitely aren’t slacking behind. Being a citrus fruit, lemons are rich in vitamin c and other minerals such as potassium and even a couple of other helpful plant compounds as well.
100g of lemons (approx. ½ cup), contains about 0.3 of fat, 1.1g of protein and 6.5g net carbs. Some health benefits of lemons include;
- They support heart health and can help reduce the risk of heart disease thanks to the vitamin c
- Also weight loss friendly, as they contain relatively few calories
- They may also help to prevent the formation of kidney stones
- Can help in the prevention of iron deficiency and in improving digestive health
3) Coconut (meat)
Some people tend to think of coconuts as nuts or even a veggie, but botanically speaking, a coconut is regarded as a drupe fruit, because of its hard covering which encloses the seed.
Coconut meat is basically the white interior part of the coconut. It is quite tasty and highly nutritious too. A 100g serving of coconut meat contains about 27g of fat, 2.7g of protein and 6g net carbs. The nutritional profile makes it perfect for the ketogenic diet.
It is also rich in fiber which aids proper digestion and keeps you satiated for longer.
Coconuts are undoubtedly one of the most useful keto fruits due to their versatility. For example, coconut flour makes a perfect baking substitute to regular flour on low carb diets.
Also, coconut oil is also very useful when it comes to baking and is also a healthier alternative to regular oil. Coconut flakes also make a great part of a keto-friendly cereal and then there’s also the delicious desserts you could make with it.
Without a doubt, this is one low carb fruit you need to be adding to your diet. Some health benefits associated with coconut meat include;
- It is a good source of nutrients such as potassium, manganese and copper
- A good source of antioxidants that help boost your immune system and fight against inflammation
- It helps to stabilize blood pressure and blood sugar levels
- Aids digestive health and supports weight loss
4) Strawberries
Whenever you hear the word “strawberry”, the first thing that comes to your mind is probably a delicious berry smoothie, or cheesecake or ice cream or one super amazing dessert that most probably already made you salivate while reading this.
Strawberries are pretty great, and luckily, you don’t have to say goodbye to them when starting a ketogenic diet. Apart from their good taste, they are also super nutritious and very much healthy.
A 100g serving of strawberries contains 0.3g of fat, 0.7g of protein, 2g of fiber and 5.7g of net carbs, alongside important nutrients like manganese, vitamin c, potassium and more.
You’d find strawberries as well as other berries to be a wonderful ingredient is some of the best keto desserts such as cakes, cheesecakes, smoothies and other yummy desserts.
Some health benefits associated with these yummy low carb fruit are;
- Contains antioxidants which help to boost your immune system
- Promotes a healthier, younger-looking skin
- Helps to lower cholesterol levels
- It is a good source of folate which promotes pre-natal health
5) Blueberries
Next to strawberries, blueberries are probably the next most loved type of berry regardless of what diet you’re on. They are quite tasty as well, rich in nutrients and super easy to incorporate into your diet.
Looking at its nutritional profile, 100g of blueberries 0.3g of fat, 0.7g of protein and about 11.6g net carbs alongside important vitamins and minerals as well.
Now although the net carb content in blueberries may seem a bit on the high side, the good news is, it is not at all difficult to enjoy them in your recipes while still keeping carbs low.
Even on the ketogenic diet you’ll find a lot of delicious breakfasts, desserts and snacks with blueberries which still manage to keep their net carb content under 5g of net carbs easily.
This is a keto fruit you don’t want to be skipping out on for sure. Health benefits associated with blueberries include;
- They can help improve memory and brain function
- Blueberries are super rich in antioxidants, which help to fight inflammation
- They support a fresh and healthy skin
- They help reduce cholesterol and prevent against heart disease
6) Raspberries
Next in the list of delicious low carb and keto friendly fruits to enjoy is raspberries. Much like their siblings, they are also highly nutritious and taste pretty great as well. You’ll find them in a couple of interesting low carb recipes too.
A 100g serving of raspberries contains 0.7g of fat, 1.2g of protein and about 5.5g of net carbs. Also, at a nice 7g of fiber, they are a pretty good way to get enough fiber in your meals and snacks.
It is also rich in vitamins C, folate and vitamin k. Health benefits of eating raspberries include;
- Aid in boosting brainpower
- They help to fight inflammation and prevent heart disease
- May help prevent against certain forms of cancer
- Promote eye health
- Support a healthy digestion thanks to its fiber content
7) Blackberries
Another amazing member of the berry family is the blackberry. Also like it siblings, it is nothing short of delicious and highly nutritious. It’s difficult not to fall in love with these.
Firstly coming to nutrition, a 100g serving of blackberries contain 0.5g of fat, 1.4g of protein and about 4.3g net carbs. It also has a great fiber content of about 5g per serving.
Blackberries contain the lowest amount of carbs per serving among compared to other members of the berry family. They are perfect for low carb and keto diets and are easy to incorporate into your meals as well thanks to their amazing taste.
They are also a good source of vitamin A,C, calcium, magnesium and iron. Some health benefits of eating calcium include;
- Aid a healthier brain function and boost brainpower
- Rich in antioxidants which help fight against inflammation
- Promote a better eyesight thanks to vitamin A
- Possess certain antibacterial and antiviral effects
8) Tomatoes
Even though there is somewhat of a debate as to whether tomatoes are fruits or vegetables, botanically, they are classified as fruits. Regardless of how you choose to classify them, they are undoubtedly super useful even on low carb diets.
From your favourite salad, to stews and soups, casseroles and more, tomatoes are widely used in the preparation of a lot of meals as well as desserts. Fortunately, they are relatively low in carbs and can be enjoyed on the keto diet as well.
A 100g serving of tomatoes contains 0.2g of fat, 0.9g of protein and 2.3g net carbs. They are also rich in vitamins, minerals and other plant compounds that keep you healthy and well.
Adding tomatoes to your diet offers a wide range of interesting health benefits as well. A few of them include;
- They support a healthy heart and help reduce the risk of heart disease
- Aid in maintaining a healthy blood pressure
- Can help in the prevention of certain types of cancer
- They also promote better eye health and a clearer skin
9) Olives
Olives are undoubtedly one of the healthiest fruits in the entire world and luckily, they are also keto friendly. As a matter of fact, they are pretty important to low carb and Mediterranean diets.
First of all, olives make a great addition to your food, from salads to sandwiches and more. Plus, the oil gotten from olives, is healthier than regular vegetable oil and is preferred when it comes to cooking and frying.
Both black and green olives are great and are a good source of nutrients, minerals and healthy plant compounds. For example, a 100g serving of black olives contain about 11g of fat, 0.8g of protein and about 3g net carbs.
Health benefits associated with eating olives include;
- They help to improve bone health and quality
- May help to prevent against certain cancer types
- Can help to improve your memory
- Promotes a better, softer and healthier skin
10) Watermelon
These delicious fruit can still be enjoyed on a ketogenic lifestyle. Water makes up over 90% of a watermelon, yet they are still filled with nutrients and provide a ton of health benefits too.
A 100g serving of watermelon contains 0.2g of fat, 0.6g of protein and about 7.2g of net carbs, as well as vitamins like vitamin A and C, minerals like magnesium, iron and more.
Health benefits of watermelons include;
- They help lower your risk of heart disease
- Rich in antioxidants which fight inflammation
- Keeps you hydrated and promotes a clearer skin
- Can help reduce hypertension and lower blood pressure
Enjoying other high carb fruits on keto
The following low carb fruits listed above can be enjoyed on a keto diet with the right moderation. However, there are certain fruits such as apples, pineapple or bananas that are too high in carbs and can’t quite be enjoyed on keto.
Even though you can’t have them, you can still enjoy using their flavours for your favourite pies, cakes and more by using their extracts. Fruit extracts contain the flavour but without the excessive carbs.
Although it’s not the same thing as enjoying the fruit itself but it helps to add the flavour to your foods.
Summing it all up
Fruits are nature’s candy and sweet gift to us which taste great and offer us a load of health benefits. And just because you’re on a low carb or keto diet doesn’t mean you have to give up fruits entirely.
You can still enjoy the low carb fruits listed above in moderation without falling off ketosis. And thanks to fruit extracts, you can still at least enjoy the flavour of some high carb fruits in your meals as well.
Feel free to save this guide for later and spread the word.
Cheers.
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References
- https://www.healthline.com/nutrition/12-proven-benefits-of-avocado
- https://www.healthline.com/nutrition/foods/lemons
- https://www.livestrong.com/article/352244-health-nutrition-benefits-of-raw-coconut-meat/
- https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
- https://www.medicalnewstoday.com/articles/283018.php
- https://www.bbcgoodfood.com/howto/guide/health-benefits-blackberries
- https://www.medicalnewstoday.com/articles/273031.php
- https://www.healthline.com/nutrition/foods/olives
- https://www.livescience.com/46019-watermelon-nutrition.html
