The keto diet contains organic foods which are high in fats and very low in carbs. To, achieve the common ketosis symptoms the dieter needs to maintain the 30 grams net carb limit. The net carb is calculated by subtracting fiber from total carbs. To fulfill these criteria, the standard keto diet plan allows foods that are high in fiber and low in carbs.
On the other hand, the majority of fruits that are high in carbs are omitted from the keto diet list because of this carb limit. However, several fruits are low in carbs and perfectly fit the criteria for a standard ketogenic diet plan.
This article covers the best low-carb fruits, that are allowed on keto. Moreover, these keto-approved fruits are highly nutritious and beneficial for diabetics, skincare, weight loss, healthy heart function, and high blood pressure. Also, the high-carb fruits which are not allowed on keto are covered.
So, What Fruits Are Keto?
A Keto diet is a food plan that contains fruits, vegetables, and other kinds of organic foods which are low in carbs and contain high in 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.
Carb-restricted fruits like avocado, watermelon, raspberries, strawberries, lemon, tomato, etc are keto-approved. But are tomatoes keto diet friendly fruits? Yes, tomato is technically fruit not a vegetable and it’s low in carbs, which fulfills the ketogenic criteria.
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. Also, these fruits are able to aid in skin health and weight loss.
If you are looking for fruits for glowing skin and weight loss, you should try nutrient-dense ketogenic fruits.
In fact, keto-friendly fruits like avocadoes, oranges, and watermelons are considered among the best fruits for glowing skin. Furthermore, this trio fulfills the category of the top low carb fruits for weight loss.
Also, the majority of ketogenic fruits are high in fiber and contain low GI(glycemic index value). Both, fiber and low GI can control prediabetes A1c range and reduce the risk of type 2 diabetes (1, 2).
However, the maximum keto friendly fruits are full of sugar and contain moderately high calories. So, excess intake of fruits on keto may increase the risk of diabetes and may cause weight gain.
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 fruit is considered a top-rated fruit for diabetics and weight losers.
Also, avocado is high in dietary fiber and several nutrients. You will get numerous health benefits from this high fiber with low-carb avocado. However, avocadoes are moderately high in calories.
Because of this, the juices prepared from avocado are considered high-calorie juice for weight gain. And you should maintain your consumption limit to avoid any unwanted weight gain on keto.
Can Fruit Kick You Out of Ketosis?
Excess intake of fruits high in carbs can kick you out of ketosis by causing carbs overload. But why does it cause 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-approved fruit list will fulfill the criteria without kicking you out of ketosis.
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 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 less than 1 gram.
Best Low-Carb Keto Fruits List
Keto fruits are low in carbs and almost zero sugar. If you want a healthy life then you may consume anyone from this great list of highly nutritious fruits. These delicious fruits help you to maintain a healthy life.
Let’s discover the best low-carb fruits for the keto diet.
Because of their high nutrient value, these healthy fruits are considered the best fruits on the keto diet list. A detailed analysis of these top 17 keto-friendly fruits for good health is given below.
Avocado is low in carbs and a good keto fruit. Heart health-friendly beta-sitosterol found in avocado. This helps to prevent heart blockage and helps healthy heart function (4). Also, the high density of monounsaturated fats of avocado helps in maintaining heart health.
Aside from this, there are numerous health benefits of daily avocado consumption. The vitamin K of avocado helps to recover from bone diseases.
The high potassium density makes avocado one of the best keto foods rich in potassium and you can consume avocadoes to prevent potassium deficiency on keto. A high intake of potassium is able to reduce blood pressure and cardiovascular disease mortality (5).
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.
Also, avocado is good for weight loss and protects our body from several diseases because of its high fiber and other essential nutrients. 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 of 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. Low-carb avocadoes are used in several delicious recipes like
- Avocado bread
- Avocado almond smoothie
- Avocado spinach salad
A 100 gram serving of avocado contains 8.53 grams of carbohydrate and 6.7 grams of fiber.
Net carbs(100g serving): Contains 1.8 g net carbs per serving.
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 fruit aka watermelon recovers our cells from damage. Also, watermelon is high in vitamin A which can reduce wrinkles and improve skin hydration.
The high water contents with low calories make watermelon a popular choice of health drink and control appetite. It’s also a perfect choice for natural face wash. The antioxidants present in watermelon help to prevent skin diseases.
Moreover, lycopene in watermelon decreases the risks of some cancers. Also, this keto diet fruit protects our heart by lowering cholesterol and blood pressure.
- Watermelon juice
- Fruit mix with watermelon and strawberries
Carbs in Watermelon
For each 100 gram serving of watermelon, you will get 7.55 grams of carbohydrates, and 0.4 grams of fiber.
Net carbs(100g serving): 7.1 g net carbs per serving.
Keto diet strawberries contain antioxidants that improve heart function. These antioxidants also decrease blood sugar. That’s why it’s one of the best diabetic-friendly fruit. 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 strawberries may boost body metabolism. This low-carb fruit is a good source of potassium, vitamin C, and antioxidants also. These nutrients of strawberries help to fight several diseases of skin, bone, and cells.
Moreover, strawberries may prevent certain chronic diseases because of their phytochemical compounds.
You can add nutrient-dense strawberries to your favorite dishes like:
- Fruit salad
- Low carb smoothie
- Peanut butter dipped in berries
A 100 gram serving of strawberries contains 7.68 grams of carbohydrates and 2 grams of fiber.
Net carbs(100g serving): It has 5.7 g of net carbs per serving.
Honeydew is another melon, like watermelon. But is honeydew keto-friendly? Yes, honeydew is absolutely keto-friendly with 8.2 grams of net carbs against a serving size of 100 grams.
Honeydew is high in nutrients like potassium, and vitamin C. Potassium acts as an essential electrolyte and helps to maintain the fluid and pH balance of the body. Moreover, potassium can provide health benefits like:
- Lowering blood pressure
- Reduction of cardiovascular disease mortality
- Slowing down renal disease
- Kidney stone risk reduction
- Controlling metabolism
The vitamin C nutrient of honeydew helps to prevent skin disorders like sunburn, wrinkles, dry skin, etc.
Furthermore, honeydew also contains a little amount of folate, vitamin K, E, A, B6, B2, betacarotene, zinc, copper, magnesium, iron, and calcium. These micronutrients are beneficial for maintaining great health.
You will get 9.09 grams of carbohydrates, and 0.8 grams of fiber from a 100 gram serving of honeydew.
Net carbs(100g serving): It has 8.2 g of net carbs per serving.
The wide range of health benefits of lemons are well known and this nutritious fruit is most common in our daily meals. High nutrition value and low carb formula make lemon a perfect fruit for the keto diet.
The high water particles of lemons improve the hydration of our bodies. Also, the vitamin C antioxidant of lemon protects our body from cardiovascular diseases like heart failure, stroke, etc.
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. Adding lemons with your vegan and nonvegan salad dressings makes them tasty.
The 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 of net carbs per serving.
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 in 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 the keto diet can be able to check blood sugar levels. That’s why tomatoes are good for diabetic patients. Tomatoes are widely used in almost all recipes. A few famous tomato dishes are:
- Tomato, cucumber, spinach salad
- Cauliflower rice with tomato topped
- Roasted tomato with garlic salt and black pepper
You will get 5.1 grams of carbohydrate, and 1.1 grams of fiber from 100 grams of tomatoes.
Net carbs(100g serving): One serving of green tomato contains 4 g net carbs.
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 (12). The antioxidants and vitamin C of raspberries also help to prevent skin and heart diseases also.
This health-friendly fruit prevents several cancers like colon, ovarian, breast, and 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.
Raspberries are widely used in multiple recipes. In fact, raspberries make your dishes delicious. Some flavourful raspberry recipes are:
- Raspberry smoothie
- Raspberry fruit mix
- Raspberry cake
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.
Are peaches keto? Yes, peaches can be considered 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 along with the high fiber of peaches may help to prevent type 2 diabetes and prediabetes. Moreover, the vitamin C present in peach helps to rescue from cancers. Moreover, you will get keto skin benefits from this healthy fruit.
Antioxidant-rich peaches are also good for glowing skin and recovering from cell damage. Also, the low-carb and high fiber of this fruit reduces the risks of several diseases like obesity, heart failure, kidney stone, digestive problems, etc.
This keto diet fruit boosts your weight loss journey also by speeding up ketosis. Flavourful peaches can be added to your favorite fruit dish.
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.
Cantaloupe is a delicious and highly nutritious melon and among the best fruits for a keto diet. The vitamin A of this healthy 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. The vitamin C of this fruit reduces blood sugar levels.
The high water particles of this fruit stop dehydration. Because of this cantaloupe is considered a perfect fruit for athletes. Moreover, cakes and muffins prepared from cantaloupe are tasty and highly nutritious.
A cantaloupe of 100 grams will provide 8.16 grams of carbohydrates and 0.9 grams of fiber. Also, it is low in fructose compared to most other ketogenic fruits.
Net carbs(100g serving): It has 7.2 g of net carbs per serving.
10. Star Fruit
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 fruit prevents dermatological diseases also.
Moreover, the antioxidants of star fruit helps to get beautiful and wrinkle less skin. This nutrient-packed fruit also removes toxins from the body and ensures cell strength.
Furthermore, star fruit contains essential macro minerals like magnesium, potassium, and calcium. These minerals are beneficial for heart health and good for diabetes patients. Also, you can eat star fruit as raw or roasted with a sprinkle of salt.
Carbs in Starfruit
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.
Blackberries are keto-friendly fruit with high fiber density. The high fiber provides healthy heart function by reducing blood cholesterol levels. Also, vitamin C-packed blackberries have numerous health benefits. It’s very useful for immunity, cell damage recovery, toxin cleansing, and cold diseases.
Vitamin K-rich food fastens blood clotting after injury. The low GI(glycemic index) of blackberries makes it a safe fruit for diabetics. Moreover, the antioxidants of blackberries help to fight several diseases. However, blackberries are high in fiber which can cause gas and bloating problems.
On the other hand, blackberries are a great addition to side dishes like:
- Fruit salads
- Low carb smoothies
- Cakes, muffins, and fruit mixes
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.
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. Antioxidant-rich coconut boosts skin glow and hair health.
The antibacterial property of low-carb coconut recovers several diseases. It’s a good choice for quick immunity in the current pandemic situation.
Moreover, there are some benefits of coconut in pregnancy. But eating coconut during pregnancy requires more research to prove the actual health benefits of coconut in pregnancy.
Although coconut water is safe for pregnancy, not all coconut byproducts are beneficial like coconut water.
Also, saturated fat-rich coconut may cause constipation especially, coconut byproducts like 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 of net carbs per serving.
Are oranges keto? As 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-diet approved 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 fruit quickens your weight loss drive also. Antioxidant-rich oranges are famous for healthy and vegan recipes like:
- Orange juice
- Orange, berries, avocado mix
- Keto orange icecream
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 of net carbs per serving.
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? Yes, 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 high potassium component of this fruit lowers blood sugar levels and recovers from diabetes. This mineral also lowers the chance of stroke and heart blockage.
The antioxidants prevent cell damage. Also, plums can aid in glowing skin and improve bone health. It’s also good for cancer and obesity.
Some famous plum recipes are:
- Plum fruit salad
- Plum fruit cake
- Crispy plums with egg
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 of net carbs.
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, and 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 favorite fruit of several people for its weight loss benefits. Moreover, kiwi fruit juice is a highly nutritious smoothie used by several people around the globe.
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 of net carbs.
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 are full of vitamins, minerals, and antioxidants. These nutrients promote several health benefits. Also, the vitamin C of cherries keeps your skin moisturized and makes your skin glow 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 are added to fruit juices, smoothies, and soups to increase their flavor.
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.
Clementine is power-packed with vitamin C and you can eat clementines on keto. Furthermore, clementine is good for you because of its heavy nutrient profile. The vitamin C of clementine may prevent breast cancers. It also improves skin health, reduces premature wrinkles, and reduces the risk of gum diseases like scurvy.
Moreover, the moderately high fiber and low-calorie formula of clementines aid in healthy weight loss. Also, you can use clementines to prepare filling side dishes like desserts, cakes, and muffins.
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 of net carbs per serving.
Blueberries are one of the topmost loved keto fruit. Blueberries are full of antioxidants. The antioxidants provide several health benefits. The antioxidants also help to prevent premature aging.
Moreover, blueberries can slow down the growth of cancer cells. This low-carb fruit may decrease the oxidation of LDL. Because of this blueberries prevent several heart-related problems like heart block, stroke, heart failure, etc.
Like, strawberries, blueberries are used in smoothies and fruit mixes.
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.
9 Fruits to Avoid on Keto
Is There Any Low Carb Fruit For Diabetes?
Low Carb Fruits For Weight Loss
Fruits are common in most delicious recipes. Keto fruits can be included in both cook and no-cook recipes. These 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.