The ketogenic diet, characterized by its low-carb, high-fat approach, has gained considerable popularity. However, one common point of confusion arises when it comes to fruit consumption. This article will serve as a guide to understanding which fruits can be included in moderation on a ketogenic diet and how to incorporate them effectively.
Understanding Fruit and the Ketogenic Diet
On a ketogenic diet, the primary goal is to restrict carbohydrate intake to under 30g per day to induce ketosis. Since fruits are naturally rich in sugars like fructose and glucose, careful monitoring of low-carb fruit intake is essential. While some argue that fruit is necessary for overall health, the ketogenic diet allows for ample vegetable consumption, ensuring you don't miss out on vital nutrients.
Best Fruits for a Keto Diet
The best strategy to minimize sugar intake from fruit is to focus on berries, avocados, olives, and tomatoes.
Berries
Berries are generally well-known for their antioxidant properties, which may protect against free radical damage and reduce inflammation. When incorporating berries into meals, always consider their carb counts within the context of your daily keto carb limit.
Raspberries
Raspberries are a popular choice for those on a low-carb diet.
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Blackberries
Blackberries have been valued for their sweetness and medicinal properties for centuries. They are rich in vitamins C and K, as well as manganese, which supports brain and motor function, promotes healthier skin, and reduces inflammation. Blackberries are also fibrous, containing 8g of fiber and 7g net carbs per 1 cup serving.
Strawberries
Strawberries have been shown to improve blood sugar levels, reduce insulin levels, and increase insulin sensitivity. With approximately 5.5 grams of net carbs per 3/4 cup (100g) serving, strawberries should be consumed in moderation on the keto diet. When summer rolls around, making some strawberry lemonade popsicles.
Blueberries
Blueberries are packed with antioxidants and vitamin C, which can help promote healthy skin, cognitive function, and overall health. However, blueberries have the highest carb content among commonly consumed berries, totaling 17.8g net carbs in every 1 cup serving.
Avocados
Avocados are a keto favorite due to their high fat, low protein, and low carb content. They can also enhance the absorption of fat-soluble antioxidants from low-carb vegetables and berries. With roughly 4g net carbs per avocado and over 75% of calories from fat, they are an excellent keto-friendly fruit.
Tomatoes
While often referred to as a vegetable, tomatoes are an important addition to a keto diet. Low-carb tomato sauces are increasingly available, but always double-check nutrition labels before purchasing. Tomatoes have just 3.89 g of carbs and 1.2 g of fiber, netting only 2.69 g of carbs per 100 g serving! They can be enjoyed raw as an easy, healthy snack with salt and pepper, as toppings on salads or sandwiches, or cooked into soups or used to make sauces.
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Olives
Olives are a great source of healthy fats and are very low in carbohydrates.
Starfruit (Carambola)
Starfruit, also known as carambola, offers a unique texture, described as a mix between a grape and an apple. At only 4g net carbs per 100g, it’s a suitable fruit to include in moderation.
Melons
While you can include some melon in your ketogenic diet, be mindful of the amount you consume.
Watermelon
This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit. It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is a source of vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!
Cantaloupe
This popular orange melon is great on a hot summer day and contains only 8.16 g of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates. Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad. Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.
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Honeydew
Honeydew, another melon, comes in at 9.09 g of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates. It’s also a source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.
Peaches
A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 10.1 g of carbs and 1.5 g of fiber, netting only 8.6 g of carbohydrates. For a low carb snack, serve them up with some cottage cheese.
Fruits to Avoid on Keto
Most other fruits should be avoided due to their high sugar content.
Apples
While there are many types of apples, they generally should be avoided on keto because of their high sugar content. They come in at around 11g net carb per 100g serving (about 3/5 an apple), making them difficult to fit into the keto diet. If you just can’t live without apples, try to use them sparingly with small portion sizes.
Bananas
If you’re a banana lover, there is no need to worry. We’ve used banana extract in a few of our keto recipes and found that it adds a fantastic flavor without any of the carbs.
Honey
While it’s not a fruit, honey is often referred to as a natural, healthy sweetener. One tablespoon of honey typically contains 17g carbs, which is well over half of our daily allotted amount. Fortunately, there are plenty of other ways to sweeten your foods without impairing your progress.
Low Carb Vegetables
Even when you’re limiting carbs, vegetables should be an important source of nutrition in your diet. They’re high in fiber and lower in overall calories per serving than any other food group. Also, they contain an array of healthy compounds, including phytochemicals, vitamins, and minerals. In general, the higher the water content in a vegetable, the lower the carb content per standard serving.
Cucumbers
Cucumbers are a refreshing and nutritious addition to any salad - Greek or otherwise! Peeled, they contain just 2.16 g of carbs for every 100 g. If you prefer them with peel, that’s 3.63 g, which is still pretty low.
Iceberg lettuce
Perhaps one of the most popular - though least nutritious - vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. Pair it with several other veggies on this list to get a low carb salad with plenty of nutrients.
Celery
Celery has the same number of carbs as iceberg lettuce (2.97 g per 100 g). Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.
White mushrooms
Mushrooms contain only 3.26 g of carbs per 100 g. Add them to an egg white omelet for a healthy, low carb breakfast.
Spinach
For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 g per cup. So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.
Swiss chard
Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 g of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.
Broccoli
A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 g of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g. Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.
Bell peppers
A light, crunchy snack when raw, or excellent sautéed with your other favorite vegetables, bell peppers have just 6.03 g of carbs per 100 g.
Zucchini
Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler. This makes for a delicious and lower-carb alternative to pasta, at just 3.11 g of carbs per 100 g. Or, try zucchini thinly sliced and grilled or roasted, and then layered with other vegetables and sauce for a low carb “lasagna.”
Cauliflower
Cauliflower has just 4.97 g of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving! In addition to enjoying its florets, you can turn it into a tasty and low carb alternative to rice or other grains. Just grate it using a food processor and then serve it, cooked or raw, either as a side dish or mixed in with other vegetables and protein, and topped with a dressing of your choice.
Asparagus
Asparagus has 4.11 g of carbs per 100 g. Try it steamed or brushed with a little olive oil and roasted in the oven or grill. Top it off with a squeeze of fresh lemon juice.
Alfalfa sprouts
Alfalfa sprouts, which are the sprouted seeds of alfalfa, have 2.1 g of carbs per 100 g. This nutritious veggie is a perfect salad topper.
Radishes
Radishes have just 3.4 g of carbs per 100 g, and are an often overlooked, but tasty and nutritious vegetable. Sliced radishes make a great addition to salads, or enjoy whole radishes with a pinch of sea salt or dipped into your favorite spread or dressing.
Arugula
Arugula is a versatile leafy green that has just 3.65 g of carbs per 100 g. It’s flavorful, with a bit of a peppery-spicy quality, and is a particularly good source of vitamin A, vitamin K, vitamin C, folate, and calcium. Try it in salads mixed in with other greens, or cooked into sauces, soups, or stews.
Radicchio
Radicchio has just 4.48 g of carbs per 100 g, and its sturdy leaves can be used as lettuce wraps to fill with your choice of ingredients. Radicchio can be enjoyed raw or cooked in a number of ways. It even holds up to grilling.
Incorporating Fruit into a Keto Diet
Even though some people argue that you have to eat fruit to be healthy, this is not the case. Since the ketogenic diet allows for a good amount of vegetables to be eaten, you won’t be missing out on any health benefits by decreasing your fruit intake.
Portion Control and Frequency
An easier strategy is to include fruits in moderation: incorporate only one or two berry-based keto fruit recipes per day and prioritize the lowest carb fruits, such as avocado and tomato. However, keep in mind that the amount of fruit you can eat on keto varies from person to person. It is best to think of fruit as a supplement to your keto diet, not as a significant component. That being said, the two lowest carb fruits, avocado and tomato, can be eaten a bit more liberally on keto.
Calculating Your Macros
To learn exactly how much fruit you can eat without slowing your keto progress, use a keto macro calculator.
Be Mindful of Added Sugars
Always be careful about fruit added into prepared items. Fruit juice, canned fruits, and fruit snacks tend to have added sugar and are not considered keto friendly. Always check food labels before purchasing items.
Fruit-Based Keto Recipes
Fruit can be incorporated in many different types of desserts on a ketogenic diet. That said, it is also important to notice how quickly the carb counts climb when we use low carb fruits that are higher in sugar.
Smoothies
Smoothies are a great nutrient-dense keto option and are very refreshing in the hotter seasons. They are also so easy and convenient to make that you’ll significantly reduce your meal-prep time.
Keto-Friendly Ice Pops
Who said ice pops have to be filled with sugar? All you need is the right mold and keto-friendly ingredients to create a healthy, keto-friendly version of this common childhood favorite.
Low Carb Fruit Preserves (Jam)
Jam doesn’t have to be a thing of the past. You can find low carb fruit preserves in the store (sometimes with added fiber), or you can make your own at home! Spread it on some walnut zucchini bread if you’re craving something a little bit different for breakfast or have it on some keto bread.
Nut Butter with Fruit
Nut butter can be a fantastic source of fat, but sometimes you just want a layer of sweetness to help cut through the richness.
Tips for Eating Fruit on a Low Carb Diet
Eating fruit on a low carb meal plan can be done successfully by sticking to low carb fruits and following a few tips.
Avoid Dried Fruits
Avoid dried fruits, because they typically have added sugar.
Measure Portions
When you do enjoy low carb fruits, always measure them to accurately track your carb count.
Balance with Fats and Proteins
When I refer to balancing the carbs in fruit with other low carb foods, I’m talking about having foods such as keto nuts. They are higher in fats, full of essential vitamins and minerals and the salty undertones taste fantastic with the sweet nectar of the earth. When balancing the carbs in certain fruits, its best to stick to low carb fats and proteins.
Avoid Juices, Concentrates, and Canned Fruits
You’ll also want to avoid fruit juices, concentrates and dried fruits. Canned fruits and fruit cocktails are the same.