The ketogenic (keto) diet is a restrictive eating plan focused on extremely low carbohydrate consumption. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs. While there is some variation in the amount of carbs permitted per day, some sources say to consume no more than 20 grams daily. The key to a successful keto diet is simple-limit your carb intake and get the majority of your calories from fat. Here are typical recommended calorie percentages for each macro on a keto diet:
- 55-60% of calories should come from fat
- 30-35% of calories should come from protein
- 5-10% of calories should come from carbohydrates
People consume this diet to put their bodies into a state of ketosis, where the body burns more fat. Ketogenic diets have also been used to treat epilepsy and other seizure disorders and to help people cope with symptoms of psychiatric conditions, migraines, and brain trauma. The keto diet is said to work by sending the body into a state of ketosis in which the body begins using stored fat as fuel. Our bodies naturally go into ketosis during periods of intentional or unintentional fasting, such as while you’re sleeping.
Many people following a keto diet may think it is best to exclude all fruits. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation. This article breaks down which fruits a person can eat on a keto diet and answers the question: Are oranges keto-friendly?
Fruit and the Keto Diet
Fruits contain natural sugars that add to a person’s daily carbohydrate intake. The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation. People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.
While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day. Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake. Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation. Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food. This would give the net carb count of the food, which is important to note for those counting carbs.
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However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.
Are Oranges Keto-Friendly?
Oranges are a delicious natural snack. But, are oranges keto? Unfortunately, oranges don’t fit into a keto diet. Oranges have about 3 grams of fiber, but not enough to make them keto-approved. The following table illustrates the net carb content of several fruits, including oranges:
| Fruit | Portion | Net Carbs |
|---|---|---|
| Cherries | 1/2 cup | 10.4 g |
| Peaches | 1 fruit | 13 g |
| Apples | 1 medium apple | about 23 g |
| Oranges | 1 medium orange | about 14 g |
| Banana | 1 banana | about 25.5 g |
Is Orange Juice Keto-Friendly?
No, as oranges are not keto-friendly, orange juice can’t either be consumed on a keto diet. An 8-ounce glass (248ml) of orange juice contains a whopping 26 grams of total carbs, of which 21 grams is sugar. Whole oranges are healthier than drinking orange juice. That is because fruit juices are high in sugar and low in fiber since the pulp is frequently scraped.
Keto-Friendly Alternatives
Orange Zest
Orange zest carries the majority of the appealing scent and is rich in healthy essential oils. The most significant effective elements in this oil are limonene and myrcene. Limonene is a potent antioxidant. It may combat free radicals and reduces inflammation. I love using orange zest to make the best keto cranberry sauce and my favorite keto cranberry orange bread.
Orange Extract
Orange Extract adds great orange flavor without the carbs.
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Fruits Suitable for a Keto Diet
The following fruits are generally considered keto-friendly:
- Avocado: Avocados belong in the fruit family - they are not vegetables. Avocados are often used like a vegetable in savory dishes, but they are actually seed-bearing fruit. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber. The amount of fiber in avocado means it has only around 2.8 g of net carbs. This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.
- Tomatoes: Tomatoes are a fruit, though many people use them in savory dishes and sauces. Tomatoes are another low-carb fruit suitable for people following a keto diet. They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs. The exact amount of carbs in tomatoes will vary based on their size and type. Tomatoes provide essential nutrients, including lycopene but also other disease-fighting antioxidants such as beta carotene and vitamin C. In general, a small serving should allow a person to enjoy them without breaking their keto diet.
- Lemons: Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.
- Strawberries: Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. Strawberries also contain antioxidants, including vitamin C and lycopene. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs. However, strawberries have more fiber than watermelon (3 grams of fiber per 1 cup serving), which means the net carbs are lower than watermelon.
- Blackberries: Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs. Blackberries are another superfood berry low on the glycemic index. As with other berries, blackberries are packed with powerful disease-preventing and disease-fighting vitamin C and other essential nutrients. Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.
- Raspberries: Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs. Raspberries are another excellent berry choice for people following a keto diet. Raspberries are considered one of the healthiest fruits. They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.
- Plum: A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g. One plum also contains potassium, an important nutrient for managing blood pressure and preventing stroke.
- Kiwifruit: A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g. Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.
- Blueberries: Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.
- Watermelon: Watermelon is full of water and low in carbohydrates compared to many other popular fruits. Watermelon is worth working into your keto diet.
- Cantaloupe: Like watermelon, cantaloupe melon provides essential nutrients in a low-carb serving. Cantaloupe is also considered one of the best sources of the antioxidant beta-carotene. Beta-carotene is associated with eye health.
- Olives: Olives contain many nutrients, such as antioxidants, monounsaturated fats, and vitamin E.
Fruits to Restrict or Eliminate on a Keto Diet
Not all fruits are suitable for people following a keto diet. A person should restrict or eliminate the following fruits from their diet when limiting their carb intake:
- Tangerines
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
Though these fruits may not be suitable for a keto diet, they are healthful and nutritious. A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.
Other Foods to Avoid on a Keto Diet
Besides high-carb fruits, other food groups should be limited or avoided on a keto diet. These include:
- Grains: The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. It’s best to avoid grains altogether if possible, especially these: pumpernickel, oatmeal, white flour & corn tortillas, wheat, rye, sourdough, oats, corn, buckwheat, sandwich wraps, quinoa, sorghum, barley, and rice. Bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.
- Vegetables: When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid: potatoes, sweet potatoes, baked potatoes, yams, peas, corn, artichoke, parsnips, and cassava (yuca). Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.
- Legumes: Leguminous plants such as beans and peas are typically high in protein and other vital nutrients.
- Dairy: Dairy is typically a low carb food group when eaten in moderation. However, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto: most milks, condensed milk, creamed cottage cheese, and fat-free or low-fat yogurt.
- Oils and other unhealthy fats: Although these oils may be carb free, the recommended intake for added fats is 2-4 tablespoons daily. Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).
- Beverages: Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs.
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