If you have gone the low carbohydrate way of dieting don’t despair, there are still fruits you can eat on the keto diet.
The keto diet is a high-fat, moderate protein, low carb diet.
Due to the low levels of carbohydrates in the diet the body is put into a metabolic state called ketosis. This allows your body to efficiently burn fat for energy.
Many keto dieters choose to go with 20 grams of net carbs per day. But some do go as high as 50 grams of carbs per day and stay in ketosis.
It is important to find out which level of carbohydrates per day work best for you. As each person is different, while some might thrive on 20 grams per day other’s might find that the higher carb limit on keto might suit their bodies better.
Fruits for a Keto Diet
Many dieters who go with the ketogenic diet think that they have to forgo all fruits after committing to the keto diet. And that is not true, there are in fact fruits you can eat on the keto diet or a low carb diet.
There are some fruits that you can still eat when you are on the keto or a low carbohydrate diet.
Even though these fruits are ones that keto dieters consume while on the keto diet. Just like anything, you still have to pay attention to portions.
Eating fruits on keto still require you to be carb conscious, as it is still easy to over do it.
(all data is from USDA.gov unless otherwise noted.)
Avocados
Yep avocados are a fruit!
Each 100 grams of avocado only contains 1.84g of net carbs.
Avocados also contain healthy monounsaturated fats. These are the fats that are known for being heart healthy.
They also have plenty of potassium, Vitamin K, and folate.
Strawberries
100 grams of strawberries contain 5.68 grams of net carbs.
Strawberries also serve as a great source of Vitamin C, each 100 grams of strawberries getting you 58 mg of Vitamin C. That’s almost reaching your daily recommended amount for the day.
Potassium is also in strawberries, giving you 153 mg per 100 grams of strawberries.
Blackberries
100 grams of blackberries contain 4.61 grams of net carbs.
Blackberries are also a good source of Vitamin K and manganese.
Raspberries
100 grams of raspberries contain 5.44 grams of net carbs.
Raspberries will give you a good amount of Vitamin C and manganese.
Watermelon
100 grams of watermelon contain 7.15 grams of net carbs.
Watermelon is high in Vitamin A. It is also has a high content of water, this helps fill you up with less carbs and calories as other fruits.
Honeydew Melon
100g of honeydew melon contains 9g net carbs.
Like most keto friendly fruits, honeydew melon is a good source of Vitamin C. In addition to Vitamin C, honeydew also has a decent amount of potassium to help you reach your electrolyte needs.
Starfruit
100 grams of starfruit has 3 grams of net carbs.
Starfruit is an excellent source of Vitamin C, with a medium starfruit having over 50% of the recommended daily amount of Vitamin C.
Peaches
Peaches are a surprising fruit that you can eat on the keto diet, as long as it is in small portions.
For every 100g of peach there are 9g of net carbs.
Tomatoes
Most people think of tomatoes as a vegetable, but tomatoes are actually a fruit.
For red and ripe tomatoes, every 100 grams contains 2.7 grams of net carbs.
Tomatoes also give the benefit of Vitamin C, potassium, Vitamin K, and folate.
Olives
That’s right olives are fruits. Specifically, olives are what is referred to as a stone fruit or drupes.
Each serving of pitted olives just has 1 gram of carbohydrate.
Olives are a good source of monounsaturated fats and can also add some sodium to your diet. Electrolytes are important in Keto.
Lemon Juice
Lemon Juice can be used as a great flavoring for many keto recipes.
Each ounce of lemon juice is just 2 grams of carbohydrates.
Lemon juice is a good source of Vitamin C, with the juice of one lemon having 18.6 mg.
Lime Juice
Lime juice, just like lemon juice, is a great flavoring to use in keto recipes.
Each ounce of lime juice is 2.59 grams of carbohydrates.
Lime juice, like lemon juice, is a good source of Vitamin C.
Fruits That Are Keto Friendly
- Avocados
- Strawberries
- Blackberries
- Raspberries
- Watermelon
- Honeydew Melon
- Starfruit
- Peaches
- Tomatoes
- Olives
- Lemon Juice
- Lime Juice
