If you’re new to the ketogenic diet, you’ve probably heard that fruits aren’t considered very “keto-friendly”. The reason is because most fruits are high in sugar, therefore high in carbs. Although it’s natural sugar that’s balanced out with fiber on a normal healthy diet, on keto there’s a very different set of rules.
To fully understand how it all works, we recommend checking out our Beginner’s Guide to Keto, which gives in-depth info on the dietary plan. But in short, the goal of the keto diet is to get your body into ketosis – a state where you burn fat for fuel instead of glucose (or carbs).
Anything that’s too high in carbohydrates, whether that be an apple or a candy bar, will kick your body out of ketosis and render the diet ineffective.
Want help keeping track of your calories and macros while on the keto diet? Try our keto calculator!
So, Do Keto-Friendly Fruits Exist?
So, does that mean you can’t eat fruit at all on the keto diet? The answer is no! You can still enjoy small amounts of some fruits. However, you have to be careful about your intake to make sure you don’t go over your daily carb allotment.
On the ketogenic diet, you want to make sure your total carbs for the day are 50g or less, and your net carbs (or the total carbs minus the fiber for each food item) are 30g or less. Most people on keto go by net carbs because it is more accurate.
The good news is, the right way to do keto is to focus on wholesome, nourishing foods – and fruit definitely fits into that equation. If you’re having a small piece of fruit instead of a less healthy keto choice (like processed meats or pre-packaged snack bars), you’re doing a favor for yourself in the long run.
Plus, fruits provide necessary fiber, vitamins and minerals – things that some people end up lacking while on a keto diet. Getting enough fiber helps with proper digestion and prevents constipation, so you definitely want to make sure you get enough.
Top 5 Most Keto-Friendly Fruits
Berries
Berries are high in antioxidants, so they’re already one of the best fruits for you. Luckily, you can still enjoy them on keto! However, you’ll have to be selective about which ones you pick, as some are much higher in carbs than others.
1 cup of berries contains…
- Blackberries: 14g total carbs, 6 net carbs
- Raspberries: 15g total carbs, 7 net carbs
- Strawberries: 13g total carbs, 10 net carbs
- Blueberries: 21g total carbs, 17 net carbs
Ways to Enjoy This Fruit:
Add them into your keto-friendly meal replacement shake smoothie recipes for a “sweet” treat! Or, top them with some keto whipped cream (mixing heavy cream, vanilla extract, and a touch of Stevia) for a scrumptious dessert.
Peaches
You can also enjoy this juicy summer fruit in moderation! Peaches contain a wealth of vitamins and minerals like potassium, phosphorus and vitamin C.
1 small yellow peach contains…
- 12g of total carbs, 10g net carbs
Ways to Enjoy This Fruit:
For a real keto treat, cut a peach in half and drizzle olive or coconut oil over it, then bake it in the oven for 5-10 minutes so the natural sugars caramelize. A healthy keto treat!
Lemons and Limes
The best thing about these keto-friendly fruits is that they’re so versatile! Add some into your water for an energizing dose of vitamins, including vitamin C. Or, include them in marinades, homemade salad dressings and veggie dips. These tart fruits are refreshing and flavorful!
Juice of one medium fruit contains…
- Lemon: 5g total carbs, 3.4g net carbs
- Lime: 4g total carbs, 4g net carbs
Ways to Enjoy This Fruit:
Squeeze them onto your salad with some avocado or MCT oil plus fresh herbs as a healthy substitute for pre-bottled dressing. Or, use them in these low-carb, refreshing summer mocktails!
Avocado
You may be surprised to learn that an avocado is actually a fruit, since it has a seed! It’s also a staple food on keto diets due to its high healthy fat content. Plus, it’s loaded with dietary fiber and abundant nutrients including potassium.
Half a medium avocado contains…
- 9g total carbs, 2g net carbs
Ways to Enjoy This Fruit:
Avocado makes the perfect base for a creamy, dreamy smoothie recipe using a keto-friendly protein powder. It can also be spread on low-carb crackers, or smeared onto hard-boiled egg slices for a healthy, fat-powered snack.
Melon
Melons are an extremely popular summer fruit, because they’re naturally sweet, juicy, and extremely hydrating. They’re also a keto-friendly fruit that’s low in carbs! There are various types of melons – all packed with vitamins and minerals and equally delicious.
1 cup of melon contains…
- Watermelon: 11g total carbs, 10g net carbs
- Cantaloupe: 15g total carbs, 12g net carbs
- Honeydew: 15g total carbs, 14g net carbs
Ways To Enjoy This Fruit:
Have scoops of melon with some full-fat cottage cheese or another variety like feta or goat cheese. This will add some healthy fat as well as protein for a totally keto-approved snack.
Ready to add some keto-friendly fruits to your diet plan?
While many people are finding success on the ketogenic diet, it can be tricky to follow for the long-term. The trick is to keep things interesting, and regularly enjoying some of the best low-carb fruits is a great way to do that.
Plus, adding these fruits into keto-friendly shake or smoothie recipes is a fantastic way to sweeten up meal and snack times – and keep things from going stale! They’re also a quick and convenient option for on-the-go, and help boost your fiber and nutrient intake even more. Find everything you need in this Keto Kit, including low-carb protein powder, MCT Oil, a shaker cup, and shake recipes.
How do you incorporate fruits into your keto diet plan? Let us know in the comments below!
Sources:
