17 Fruits Can You Eat On The Keto Diet
The Keto Diet is a great way to lose weight, but it's hard to stick with because you're lowering your sugar intake.
You may think that keto means giving up all the good stuff, like sweets and desserts.
While that's true to a certain extent, you can still enjoy some of your favorite fruits on keto, you just need to find the ones that are low in sugar.
(If you're not on Keto, you may be wondering if fruit makes you fat?)
We've got you covered!
Which Fruits Can You Eat On The Keto Diet?
For the Keto diet to work, you need to ingest less than 50 grams of carbs per day.
This doesn't leave much room for fruit- but, there are some super-low carb fruits that you can add to your diet without screwing it up.
By screwing it up, I mean knocking yourself out of ketosis.
What Is Ketosis?
Put simply? Ketosis is a state in which your body uses fat for energy instead of carbohydrates.
Ketosis is where your body starts using fat as its primary source of fuel.
This is accomplished by eating an extremely low carb, a high-fat diet that's high in protein.
The benefits of ketosis are numerous- weight loss, arthritis relief, increased energy levels, etc.
If you're just starting out, the first benefit you'll likely notice is increased energy
The optimal macronutrient distribution for ketosis is 70-75 percent fats, 20-25 percent protein, and 5-10 percent carbohydrates.
For example, on a 1,800-calorie diet, that would imply 140-150 grams of fat, 90-113 grams of protein, and 23-45 grams of carbohydrates consumed daily.
With that all being said, you're looking for fruits that you can eat on the keto diet. So, let's get to it!
17 Keto-Friendly Fruits
Lemon
- A medium-sized lemon has 10.8 grams of carbohydrates.
Lemon is more than just a tasty addition to fatty fish or salad dressing – it's packed with nutrients that are extremely beneficial for your health.
Lemons are an alkaline-forming food, which means it's great for balancing out the acidity in your body.
Did You Know? Lemons are also a rich source of vitamin C, so eating them offers loads of illness-fighting potential.
Avocados
- Avocado has 4 grams net carbs and 13 grams of fat.
Avocados are one of the best fruits because they're rich in fiber, vitamins, minerals, monounsaturated fats- all good things for health. Moreover, avocados also contain oleic acid which helps lower cholesterol levels.
Did You Know? Avocados also contain phytochemicals that can help fight inflammation in the body. They're even thought to be anti-carcinogenic!
Blackberries
- Blackberries have 6 grams net carbs per cup.
Blackberries are a great fruit because they taste good and provide numerous health benefits. Blackberry is an excellent source of manganese, vitamin C, antioxidants, copper, fiber, and much more.
Did You Know? Blackberries are also an excellent source of anthocyanins which help to fight inflammation in the body.
Blueberries
- Blueberries have 7 grams net carbs per cup.
Blueberries are another delicious health-boosting fruit. Blueberries are a nutrient-dense food and provide plenty of antioxidants.
The antioxidants in blueberries help to fight inflammation and protect against various diseases.
Did You Know? Blueberries also contain a compound that works to slow down aging in cells. This is called pterostilbene, which has been shown to improve memory in older mice.
Raspberries
- Raspberries have 8 grams net carbs per cup.
Raspberries are another delicious fruit that's rich in nutrients. The nutritional value of raspberries includes high levels of manganese, dietary fiber, vitamin K, riboflavin, niacin, thiamin, and folate.
Peaches
- One peach has 1 gram net carbs.
Peaches are a wonderful way to add some sweetness to your foods without blowing your daily carb budget.
One great thing about peaches is that they contain beta-hydroxybutyrate (or BHB), which helps to provide the body with energy, even when you're in ketosis.
Did You Know? Peaches are also a good source of vitamin A, B6, C, and magnesium.
Is dried fruit high in calories?
Strawberries
- Strawberries have 4 grams net carbs per cup.
Strawberries are another delicious fruit that you can enjoy on the keto diet. Strawberries are low in calories but provide high levels of phytochemicals which help fight inflammation in the body.
Did You Know? Strawberries also contain ellagic acid which has been shown to prevent the formation of illness-causing substances in the body.
Limes
- Limes have around 5.2 grams of net carbs.
Limes are a tasty and sweet fruit that has many benefits. Limes contain antioxidants and vitamin C, which supports the immune system and fights off illness-causing bacteria in the body.
Did You Know? Lime juice can also help your skin become firmer and healthier because it contains high levels of vitamin C.
Pomegranates
- A medium-sized pomegranate has 13 grams of net carbs.
Pomegranates are a delicious fruit that's packed with nutrients and antioxidants, just like other berries on this list. Pomegranates contain high levels of fiber and help to improve various health factors in the body.
Did You Know? Pomegranates are even thought to improve heart health by promoting healthy blood pressure levels. They also contain an antioxidant called punicalagin which has been shown to fight cancer cells in the body.
Mangoes
- One mango has 10 grams net carbs.
Like most other fruits on this keto-friendly fruit list, mangos provide numerous health benefits. Mangoes are high in fiber and antioxidants, which support the immune system and lower inflammation in the body.
Mangos also contain powerful anti-inflammatory compounds called mangiferin and lupeol.
Did You Know? Mangoes also contain an enzyme that helps to dissolve blood clots!
Watermelon
- Watermelon has 5 grams net carbs per cup.
Watermelon is a fruit that's low in carbs and contains nutrients that can help you feel great. Watermelon is full of antioxidants which are essential for promoting health, especially in the immune system.
Did You Know? Watermelon also has powerful anti-inflammatory compounds called nasunin to promote healthy cell growth in the body.
Grapes
- One cup of grapes has 9 grams net carbs.
Like other fruits on this list, grapes are low in carbs and contain antioxidants that help fight inflammation, which promotes good health. Grapes are also rich in fiber to ensure proper digestion and improve elimination.
Did You Know? Grapes are also a good source of vitamin K, magnesium, folate, and potassium.
Eggplant
- One medium-sized eggplant has 10 grams net carbs.
Eggplants are also known as aubergines and pepper plants. They contain high levels of antioxidants which can help to fight inflammation in the body. Eggplants are also great sources of fiber, manganese, copper, vitamin B1, and potassium to support good health.
Did You Know? Like watermelon, eggplant contains an enzyme called nasunin which has been shown to fight aging in the body by protecting cells from free radical damage.
Cantaloupe
- Cantaloupe has 4 grams net carbs per cup.
As we mentioned in the introduction, cantaloupes are a great source of beta-hydroxybutyrate (BHB). They're low in carbs and contain vitamins that help promote healthy nerve function in the body. Cantaloupe also contains vitamin C which helps support the immune system and protect against illness-causing bacteria.
Did You Know? Just one cup of cantaloupe contains more than 400% of your recommended daily value of vitamin A, which is a great antioxidant to help lower inflammation in the body.
Squash
- Butternut squash has 11 grams net carbs per half a cup.
Just like the rest of the fruits on this list, squash is low in carbs and contains nutrients that can help improve health. Squash is a great source of vitamin C to help fight off illness-causing bacteria and support the immune system.
Did You Know? Winter squashes such as pumpkins and butternut squashes contain an antioxidant called cucurbitacin E, which has been shown to halt the growth and migration of cancer cells.
Kiwi
- One medium-sized kiwi contains 10 grams net carbs.
Like other fruits on this list, kiwis are low in carbs and contain antioxidants that support good health. They're high in fiber and contain essential vitamins to help keep the immune system functioning properly.
Kiwis are also rich in potassium to support normal blood pressure levels.
Did You Know? Kiwis contain an antioxidant called lutein, which may protect against macular degeneration by improving eye health and reducing the oxidation of fatty acids in the retina of your eyes.
Tomato
- Tomato has 5 grams net carbs per cup.
While tomatoes are known as fruits, they're considered berries because of their seeds. They contain an antioxidant called lycopene which may help to protect against health issues by slowing down the growth of abnormal cells in the body.
Did You Know? Lycopene is also great for brain health since it promotes communication between brain cells, which may prevent or slow the onset of Alzheimer's disease.
As you can see, anyone with a sweet tooth can enjoy eating fruit on the ketogenic diet. Many fruits are high in sugar but low in carbs, which is why they're ideal for people who are following this way of eating.
So what are some of your favorite fruits? What do you look for when choosing a new fruit to try?