What Fruits Are Keto?
Keto diet is a food plan that contains fruits, vegetables, and other kinds of organic foods which are low in carbs and contain high fat.
However, the majority of fruits are not rich in fats so we consider those to fulfill the major criteria i.e low in carbs as keto fruit.
Are Fruits Ok for Keto?
Low carb fruits help to maintain ketosis and are ok for keto. A controlled intake of keto friendly fruits will not hamper ketone production.
However, the maximum keto friendly fruits are full of sugar. So, excess intake of fruits on keto may increase glycogen levels in the liver which may kick you out of ketosis.
What Is The Best Fruit For Keto?
Among the good keto fruits, avocado is probably the lowest in net carbs and sugar and is the best fruit for keto. This keto approved fruit is considered a top-rated fruit for diabetics.
Also, this keto friendly fruit is high in dietary fiber and several nutrients. You will get numerous health benefits from this high fiber with low carb avocado.
What Is The Lowest Carb Fruit?
With 5.1 grams of total carbs from a serving size of 100 grams, tomato is the lowest carb fruit. However, for net carbs avocadoes are in the 1st position with only 1.8 grams of net carbs for 100 g serving.
Although tomatoes are fruit, some people consider them as a vegetable. In that case, watermelon wins the lowest carb fruit crown with 7.55 grams of total carbs against 100 g serving.
Is There Any Fruit With No Carbs?
Carbs are essential macronutrients for all fruits. So, it’s not possible to get any fruit that has no carbs.
Although some fruits have low carbs, the carbs still count. If you really want any fruit with no carbs, you need to take the least amount of fruit to get their carb values near to zero.
Can Fruit Kick You Out of Ketosis?
Excess intake of high carb fruits can kick you out of ketosis by causing carbs overload. But why it causes carbs overload?
A standard keto diet restricts daily net carb limits to 30 grams. The healthy keto meals fill almost 25 grams of net carbs.
So, a standard keto dieter has only 5 grams of net carbs criteria from side dishes. The majority of fruits contain more than 5 grams of net carbs which breaks this level easily and hampers your ketosis level.
That’s why to stay in ketosis you need a restricted intake of 5 grams of net carbs intake from fruits. The below mentioned keto fruit list will fulfill the criteria without kicking you out of ketosis.
Keto Fruits List
Keto fruits are low in carbs and almost zero sugar. If you want a healthy life then you should consume anyone from the best fruit for the keto diet.
Added fruits to the keto diet list make the plan more beneficial. Let’s discover the best fruits for the keto diet.
Following are the top 17 keto friendly fruits for good health. These healthy fruits are considered the best fruits on keto diet list.
Aside from this, there are numerous health benefits of daily avocado consumption. The vitamin K of avocado helps to recover from bone diseases.
Moreover avocado is a rich source of vitamin A. Vitamin A is a famous anti-wrinkle agent and also prevents sun damage which are the top avocado benefits for skin.
As a keto fruit avocado is good for weight loss and protects our body from several diseases. These are cancer, diabetes, eyesight issue, mental problems, etc.
Moreover, avocado has a lower glycemic index(GI) value and because of this, it helps to maintain a perfect prediabetes range.
Also, avocado is between the two keto diet fruits that provide 9 shades of pee color. You will get 9 no of Avocado urine color because of its components.
A 100 gram serving of avocado contains 8.53 grams of carbohydrate, 6.7 grams of fiber.
Net carbs(100g serving): Contains 1.8 g net carbs per serving (3).
Low carb dieters ask “is watermelon keto friendly?” Watermelon is a nutrient-rich keto friendly fruit. The healthy vitamins present in this fruit provide several health benefits to the human body.
Vitamin C-rich ketogenic watermelon recovers our cells from damages.
The high water contents with low calories make the keto diet fruit a popular choice of health drink. It’s also a perfect choice for natural face wash. The antioxidants present in watermelon helps to prevent skin diseases.
Lycopene of watermelon decreases the risks of some cancers. Also, this keto-friendly fruit protects our heart by lowering cholesterol and blood pressure.
For each 100 gram serving of watermelon, you will get 7.55 grams of carbohydrates, 0.4 grams of fiber.
Net carbs(100g serving): 7.1 g net carbs per serving (4).
Strawberries are one of the perfect fruit on keto. Keto diet strawberries contain antioxidants that improve heart function. These antioxidants also decrease blood sugar. That’s why it’s one of the best fruit on keto considered diabetic-friendly.
The high fiber in strawberries supports healthy weight loss. Nutrient-dense strawberries can be added to health remedies like
Highly nutrient strawberries also help to recover from digestive problems like
The vitamins and minerals of this keto friendly fruit boost body metabolism. Strawberries also help to fight several diseases of skin, bone, and cells.
A 100 gram serving of strawberries contains 7.68 grams of carbohydrates, 2 grams of fiber.
Net carbs(100g serving): It has 5.7g net carbs per serving (5).
The wide range of health benefits of lemons are well known and this nutritious fruit is most common in the keto fruit list of our daily meals. High nutrition value and low carb formula make lemon a perfect fruit for the keto diet.
Water particles of lemons improve the hydration of our bodies. Vitamin C antioxidant of lemon protects our body from cardiovascular diseases like heart failure, stroke, etc.
Keto diet fruits like lemons are good for type 2 diabetic and patients with prediabetes. Antioxidants present in lemons prevent diabetes by lowering blood sugar levels.
It also saves our bodies from obesity and promotes weight loss. Aside from these lemons are good for glowing skin, digestive system, renal problems.
Lemons are one of the main ingredients for ginger lemon tea. There are numerous health benefits of ginger and lemon tea.
Moreover, ginger lemon tea is one of the most widely used energy drinks.
Furthermore, lemon with keto garlic is used to prepare pregnancy anti-nausea smoothies. Both lemon and garlic are among the best keto approved fruits for quick weight loss.
However, excess consumption of lemons especially lemon water may not be beneficial for health. You should be careful about lemon water side effects.
Serving size of 100 gram of lemons provide 2.8 grams of dietary fiber and 9.32 grams of carbohydrate
Net carbs(100g serving): Lemon juice contains 6.5 g net carbs per serving (6).
Tomatoes are good for you. Fruit list for keto diet without low carb tomatoes are useless. There are countless benefits of tomatoes. Research has shown that tomatoes can reduce burn marks for breast cancer patients.
Tomatoes are nutritious powerhouses, especially vitamins. It contains all major vitamins like Vitamin A, Vitamin B, Vitamin B1, Vitamin B3, Vitamin K, and Vitamin C.
These vitamins are beneficial for skin and hair health. These are also good for healthy bone growth and strengthening bone. Vitamin A and B of tomato decrease cholesterol levels also.
The chromium mineral of this fruit for keto diet checks blood sugar levels. That’s why tomatoes are good for diabetic patients.
You will get 5.1 grams of carbohydrate, 1.1 grams of fiber from 100 grams of tomatoes.
Net carbs(100g serving): One serving of green tomato contains 4 g net carbs (7).
Raspberries are also low in carbs and are considered among the best fruits for keto. The high antioxidants of raspberries are excellent to reduce blood insulin.
According to studies raspberries may help to treat diabetes (8). The antioxidants of raspberries also help to prevent skin and heart diseases also.
This keto friendly fruit prevents several cancers like colon, ovarian, breast, prostate.
The high fiber of raspberries stalls weight gain and improves digestive health. Furthermore, dietary fiber rich raspberries are among the best liver-friendly fruits.
You will get 11.9 grams of carbohydrates and 6.5 grams of dietary fiber from 100 grams of raspberries.
Net carbs(100g serving): One serving has 5.4 g net carbs (7).
Are peaches keto? Yes, peaches can be considered as nutritious balanced keto approved fruit. It is used as an alternative sweetener to check harmful sugar consumption in diets.
The low GI(glycemic index) profile of peaches makes it one of the best keto fruits for diabetes.
The vitamin C present in peach helps to rescue from cancers. Moreover, you will get keto skin benefits from this healthy fruit.
This antioxidant-rich keto diet fruit is also good for glowing skin and recovering from cell damages.
The low-carb and high fiber of this fruit reduces the risks of several diseases like obesity, heart failure, kidney stone, digestive problems, etc.
The ketogenic fruit boosts your weight loss journey also by speeding up ketosis.
A 100 gram sized peach contains 9.54 grams of carbohydrates and 1.5 grams of fiber.
Net carbs(100g serving): Per serving has 8 g net carbs (9).
Cantaloupe is delicious and highly nutritious among the best fruits for a keto diet. The vitamin A of this keto approved fruit boosts the immune system. It’s also helpful for eye health and red blood cells.
Regular eating of cantaloupe on keto is good for diabetic patients. As the vitamin C of this fruit reduces blood sugar levels.
The high water particles of this ketogenic fruit stop dehydration. Because of this cantaloupe is considered a perfect fruit for athletes.
A cantaloupe of 100 grams will provide 8.16 grams of carbohydrates and 0.9 grams of fiber.
Net carbs(100g serving): It has 7.2 g net carbs per serving (10).
If you want to continue the keto diet with fruit for healthy weight loss you should try star fruit. But is star fruit keto? Yes, the very low net carbs of star fruit make it keto friendly.
There are multiple starfruit benefits. Starfruits promote healthy weight loss. The vitamin C present in this keto friendly fruit prevents dermatological diseases.
The antioxidants help to get beautiful and wrinkle less skin. This keto fruit also removes toxins from the body and ensures cell strength.
Keto friendly star fruit contains magnesium, potassium, and calcium. These minerals are beneficial for heart health and good for diabetes patients.
A single 100 gram sized starfruit contains 6.73 grams of carbohydrates and 2.8 grams of fiber.
Net carbs(100g serving): 3.9 g net carbs per serving (11).
Vitamin C-packed blackberries have numerous health benefits. It’s very useful for immunity, cell damage recovery, toxin cleansing, and cold diseases.
It’s a keto friendly fruit with high fiber. The high-fiber provides healthy heart function by reducing blood cholesterol levels.
Vitamin K-rich food fastens blood clotting after injury. The low GI(glycemic index) of keto approved blackberries makes it a safe fruit for diabetics.
A 100 g size of blackberries contains 9.61 grams of carbohydrates and 5.3 grams of dietary fiber.
Net carbs(100g serving): Contains 4.3 g net carbs per serving (12).
The coconut contains MCT. MCT and the high fiber of coconut help to stall weight gain. It also helps to prevent diabetes, oral diseases, and heart blockage.
The antioxidant-rich coconut boosts skin glow and hair health. The perfect ketogenic fruit is also good for digestive problems like constipation, improper bowel movement, gas, etc.
The antibacterial property of coconut recovers several diseases. It’s a good choice for quick immunity in the current pandemic situation.
Moreover, there are some benefits of coconut during pregnancy. But eating coconut during pregnancy requires more research to prove the actual health benefits of coconut in pregnancy.
However, saturated fat rich coconut by-products may cause constipation. Some people are looking for the answer to does coconut oil cause constipation, the answer is yes coconut oil promotes constipation.
Furthermore other coconut byproducts except coconut water i.e coconut meat, coconut cream also cause constipation. So, you should limit your daily consumption of coconut byproducts to avoid constipation on keto.
You will get 15.2 grams of carbohydrates and 9 grams of fiber from a serving of 100 grams coconut.
Net carbs(100g serving): Coconut meat contains 6.2 g net carbs per serving (13).
Are oranges keto? Oranges are moderately high in carbs, so theoretically oranges are not keto. But it can be eaten on keto by following a strict and little consumption rate.
Oranges can be inserted among the healthiest keto fruits list if you limit your orange intake to 50 grams maximum.
This nutritious fruit contains a good chunk of vitamin C. Vitamin C fights against cancers, provides a healthy immune system, and prevents constipation-related problems.
The vitamin B6 and oxidants of this fruit reduce blood sugar levels and cholesterol. That’s why it’s a good fruit for diabetics and heart patients.
The antioxidants of orange boost skin health and eye health. This keto-friendly fruit quickens the weight loss drive.
100 gram-sized orange will provide 11.5 grams of carbohydrate and 2.4 grams of dietary fiber.
Net carbs(100g serving): It has 9.1 g net carbs per serving (14).
Plum(commonly known as cherry plums) can be used as a sweetener to replace sugars in several dishes. You may ask are cherry plums keto friendly?
A limited intake of cherry plums on keto is ok. It is among the best fruits on keto.
Plums are vitamin C-rich fruit. Vitamin C helps muscle growth, body healing, and eye health.
The potassium of this keto fruit lowers blood sugar levels and recovers from diabetes. This mineral also lowers the chance of stroke and heart blockage.
The antioxidants prevent cell damages. This plum provides glowing skin and improves bone health. It’s also good for cancer and obesity.
One 100 gram size of plum contains 11.4 grams of carbohydrate and 1.4 grams of fiber.
Net carbs(100g serving): One serving contains 10 g net carbs (15).
Are kiwis keto friendly? Although kiwis are a little bit higher in carbs and sugar, a controlled intake of kiwi is great for keto.
Kiwi contains important vitamins like vitamin C, E, K. It also contains antioxidants, copper, potassium, choline, folate, thiamin, niacin, magnesium, etc.
Vitamin C of kiwi is considered diabetic friendly. It reduces blood pressure, improves cell function, and recovers digestive problems. Kiwi is also good for eye health.
The fiber-rich fruit is a favorable ketogenic fruit for weight loss.
A 100 g serving of kiwi provides 14.7 grams of carbohydrates and 3 grams of fiber.
Net carbs(100g serving): Each serving has 11.7 g net carbs (16).
Cherries contain a moderate amount of carbs and are also packed with sugar. So, why are cherries keto?
Yes, a controlled intake of delicious cherries can be included in the keto fruits list. Nutrient rich cherries for keto diet It’s full of vitamins, minerals, antioxidants. These have several health benefits.
The vitamin C of cherries keeps your skin moisturized and makes your skin glowing more. Aside from this fruit helps to control blood sugar.
Potassium-rich cherries are good for heart health also. The antioxidants present in cherries treats the body from muscle pain, bone damage, and inflammation.
Cherries provide 16 grams of carbohydrates and 2.1 grams of fiber against a serving size of 100 grams.
Net carbs(100g serving): 13.9 g net carbs per serving (17).
Clementine is power-packed with vitamin C and you can eat clementines on keto. Due to this, the Keto-friendly fruit has several health benefits.
Clementine is good for you because of its heavy nutrient profile. Vitamin C rescues our body from some cancers. It also improves skin health and reduces premature wrinkles. Vitamin C helps to fight diabetes.
The ketogenic fruit increases our daily protein intake. Because of this clementine is a great food for weight loss.
For each clementine of 100 grams, you will get 12 grams of carbohydrate and 1.7 grams of fiber.
Net carbs(100g serving): It has 10.3 g net carbs per serving (18).
Blueberries are one of the topmost loved keto fruit. Blueberries are full of antioxidants. The antioxidants provide several health benefits.
It slows down the growth of cancer cells. The antioxidants also help to prevent quick aging.
This ketogenic fruit decreases the oxidation of LDL. Because of this blueberries prevent several heart-related problems like heart block, stroke, heart failure, etc.
You will get 14.5 grams of carbohydrate and 2.4 grams of dietary fiber from 100-gram blueberries.
Net carbs(100g serving): 12.1 g net carbs per serving (19).
9 Fruits to Avoid on Keto
Fruits are common in most delicious recipes. Keto fruits can be included in both cook and no-cook recipes.
These keto approved fruits are low in carbs and full of nutrients. By regular consumption of fruits, you will get a lot of health benefits.
But we suggest you limit your daily consumption. The majority of these fruits are acidic in nature. A controlled intake of acidic fruits will save you from acidity problems.
Furthermore, you should avoid the high carb fruits on keto. These are pears, grapes, dates, mango, apple, banana, etc.