Throughout your life, you have loved the sweet flavor of fruit. Regardless of the time of day, a large serving of your favorite fruit was exactly what the doctor ordered to remain healthy. After all, who has not heard the old saying, ‘An apple a day keeps the doctor away.’
While many fruits are a significant source of vitamins, minerals, and fiber, not all of them get the green light with the keto diet.
Keto Fruits: What are they?
1. Avocados (1 avocado has 3 grams of net carbs)
2. Blackberries (Half a cup contains 4 grams of carbs)
3. Raspberries (Half a cup contains 3 grams of carbs)
4. Strawberries (Two handfuls contains 6 grams of carbs)
Unfortunately oranges are not recommended on the keto diet as they have a high sugar content (17 grams) and around 21 grams of total carbs in each fruit.
Bananas have a high carb count (around 20g per medium sized banana). One of these will generally take up your daily carb allowance. As such they are not recommended.
A standard sized apple has a net carb count of 20g. This is typically a whole days worth of carbs. Given this apples are not recommended for consumption on keto.
So What Fruits Can I Eat?
The keto diet commands that most of your macronutrients come from fat and limiting carb intake to practically nothing. Unfortunately, this eliminates many fruits from your available food options while on the keto diet.
With a traditional diet, the body relies on carbohydrates to provide energy through its breakdown into glucose. The purpose of the keto diet is to force the body into a state of ketosis and force the body to rely on ketones for energy.
QUICK TIP: Many fruits are rich in carbs and are a detriment when trying to follow a keto diet. The consumption of certain fruits can put you over your daily carb limit in one serving and will throw your body out of ketosis eg. apples.
Fortunately, there are some fruits that are still acceptable when you make the decision to go keto. Although the list of available fruits is not large, you can still obtain vital nutrients and maintain ketosis with the limited options provided in this list.
Let’s explore that list of fruits that you are allowed to eat and give you a few pointers of which particular fruits to avoid at all costs when on the keto diet.
We will begin by reviewing the fruits that you can still enjoy on the keto diet. Although most of the options we provide must be eaten in limited quantities, the one at the top of our list you can go crazy for.
|Net Carbs per 100g||2.2g|
|Total Fat per 100g||10.1g|
A lot of people might not know that avocados are a fruit, but they are hands down the best fruit you can consume on the keto diet. Avocados are a staple food in the keto diet and they are included in lots of keto recipes. With less than 3.0g of net carbs, avocados are a wonderful addition to your keto meal plan.
Avocados are rich in vitamins and minerals that are vital to one’s health. They have lots of potassium and this mineral can make the first few days of your keto diet plan more manageable. Lots of people consume potassium from bananas, but avocados are a much better option for those on the keto diet.
Avocados can improve blood lipid profiles by raising HDL cholesterol and lowering LDL cholesterol as indicated by this study. They make extra contributions to heart health by providing the body with ample amounts of monounsaturated fats.
You can consume a chunk of your daily requirement of fiber by eating an avocado since most carbs in this fruit are dietary fiber.
Any meal with avocados added to them is sure to fill you up without consuming too many calories. This wonderful fruit is filling enough to stimulate weight loss by preventing you from eating as many calories during the day.
Avocados are also an incredible source of antioxidants which can lower your risk of developing cancer and diseases of the eye.
This super food is one of the top foods to have on your grocery list when on the keto diet. The number of health benefits it can provide is too valuable to pass up and you get the added benefit of limited carb consumption by eating them.
|Net Carbs per 100g||4.3g|
|Total Fat per 100g||0.5g|
Blackberries are the first of several traditional berries which we will mention in our list. As you can see, they are not going to provide you with loads of fat compared to other food groups, but carb content is also low. Not only are blackberries low in net carbs, but they are rich in fiber. They can provide a filling snack by themselves or can be a delicious addition to your keto meals.
Blackberries are loaded with tons of antioxidants which limit oxidative stress within the body and fight against diseases. As indicated in this study, blackberries are one of several berries that can reduce the risk of developing cardiovascular disease and cancer. The antioxidants found within blackberries can also provide a boost to cognitive functioning.
This sweet, delectable fruit provides you with a tremendous amount of vitamin C, vitamin K, and manganese.
Blackberries might not be rich in fat to stimulate ketosis, but you can still enjoy their health benefits and great taste.
|Net Carbs per 100g||5.4g|
|Total Fat per 100g||0.7g|
Like the first berry on our list, raspberries provide virtually zero fat content, but they do have the benefit of being low in carbs. They are an excellent source of fiber and can fill you up without consuming too many calories. Raspberries contain many vitamins and minerals which can provide numerous health benefits. Just a few include vitamin C, vitamin E, several B vitamins, copper, magnesium, and iron. In fact, you can consume over half the recommended daily amount of vitamin C snacking on raspberries.
Raspberries are also filled with antioxidants and can even help fight against insulin resistance. This study highlights the positive effects against stomach and colon cancer that the antioxidants in raspberries can provide.
You can combat unwanted weight gain by adding raspberries to your diet and reduce the risk of developing chronic disease.
The amount of nutrients packed inside this tiny fruit is amazing and keto dieters are in luck that they are still able to consume them daily.
|Net Carbs per 100g||5.7g|
|Total Fat per 100g||0.3g|
With essentially zero fat, it might be hard to believe that strawberries are an acceptable food in the keto diet. However, they are low in carbs like their berry counterparts and they can be consumed on a limited basis. Strawberries contain many important nutrients for the body including vitamin C and manganese. They provide antioxidants which can fight against cancer and cardiovascular disease.
Strawberries can help bring blood lipid profiles to equilibrium by lowering LDL cholesterol as highlighted by this study. This can help strawberries play an important role to decrease the risk of developing chronic diseases such as Type 2 Diabetes.
This versatile fruit is enjoyed by many people in a variety of forms. Many mouth-watering desserts and drinks seem to always develop a strawberry flavored version (strawberry jam, strawberry milkshake, strawberry cheese cake). If provided with the appropriate macronutrient content, then a keto dieter can also enjoy them.
|Net Carbs per 100g||0.5g|
|Total Fat per 100g||15.3g|
We continue our list with another food you might not think of as a traditional fruit. Olive oil is what usually comes to mind when thinking of olives, but olives in their solid form provide the same rich benefits. They contain high amounts of fat and almost zero carbs which makes them perfect for someone on the keto diet.
Olives are rich in antioxidants and this study discusses how they can help prevent cancer and limit inflammation in the body. The high amounts of monounsaturated fats found within olives make them an excellent food source for optimal heart health. Several key vitamins and minerals such as iron, vitamin E, and calcium.
This powerful fruit can fuel your body with tons of important nutrients is one of the top foods you can consume on the keto diet. Olives should be towards the top of your list when creating delicious keto meals.
|Net Carbs per 100g||6.2g|
|Total Fat per 100g||33.5g|
Not many people will think of eating coconut meat but will instead opt for coconut oil or coconut water. Regardless of how you enjoy coconuts, they are wonderful to add to your keto meal plan. They contain a tremendous amount of fat and carbs are at an acceptable amount to help you maintain ketosis.
As opposed to containing mostly monounsaturated fats, coconuts are loaded with a great amount of healthy saturated fats. These fats can limit the risk to cardiovascular disease and promote optimal blood lipid profiles. Coconuts contain medium chain triglycerides which can be quickly converted to ketones within the body. This greatly benefits someone practicing the keto diet since the desired source of energy is ketones.
The medium chain triglycerides found within coconuts can stimulate weight loss since MCTs help burn calories at a high rate. As indicated in this study, as little as 15 to 30 grams of MCT consumption can increase the amount of calories burned within the body.
A further benefit of MCTs is their ability to increase brain function and to treat brain related conditions. There is ongoing research about the possibility of coconuts and all their forms being a treatment to Alzheimer’s Disease and other forms of dementia.
Coconuts are one of the best foods for someone on the keto diet. They contain lots of healthy fats and can help you stimulate the production of ketones. They are a must have to your keto diet.
|Net Carbs per 100g||6.0g|
|Total Fat per 100g||0.3g|
Although lemons are not a fruit we normally eat raw, they are used frequently to flavor all sorts of drinks. Artificial flavors and sweeteners are not acceptable when practicing a keto diet, but lemons are a delicious way of adding flavor to your drink while maintaining ketosis.
There is almost zero fat content in lemons, but they do not present many additional carbs to the diet.
Lemons are an excellent source of vitamin C and they can help prevent weight gain. Many people add lemons to tea and water and this can enhance the health benefits of their beverage. For example, consuming lemon water can produce positive effects in the digestive and urinary systems.
When developing your keto meal plans, add a squeeze of lemon to your drink (or even your food) for an extra taste that has several positive health benefits.
Fruits to Avoid
We have reviewed some of the fruits that pass the keto test, but there are many popular choices that will have to cast aside when on the keto diet. Let’s look at some of the fruits that will destroy your body’s ability to maintain ketosis if consumed.
- Bananas – One medium banana contains over 20.0g of net carbs.
- Apples – One medium apple contains over 20.0g of net carbs.
- Grapes – 100g of grapes contains 10.0g of net carbs.
- Oranges – One orange can have upwards of 15.0g of net carbs.
- Mangos – One mango contains nearly 30.0g of net carbs.
- Tangerines – One medium tangerine contains over 10.0g of net carbs.
In addition to the fruits mentioned above, fruit juices and fruit syrups must be avoided. Some of the most popular fruits such as apples and bananas simply contain too many carbs to be enjoyed with the keto diet. If an individual wishing to become a keto dieter enjoys any of the forbidden fruit on our list, then it is a sacrifice they will have to make to stimulate and maintain ketosis.
After reviewing the acceptable and forbidden fruits on our list, it should be clear which are the top fruits to go with. Avocados, olives, and coconuts are all premier choices for someone on the keto diet. Their shared high fat and low carb content make them wonderful addition to any keto meal plan.
Avocados, olives, and coconuts can all be transformed into oils and can be used in a multitude of ways when cooking meals on a keto meal plan. The versatility, taste, and health benefits of these three powerful fruits make each of them wonderful additions to your meal plan. Not only are they the most recommended fruits for the keto diet, they are arguably the best overall foods for the keto diet.