Are you missing fruit on your keto diet?
You're not alone.
Many assume that keto means cutting out sweet, refreshing fruits.
But the fun part is…you can still enjoy fruit without throwing your body out of ketosis.
In this guide, we’ll show you how to indulge in keto-friendly fruits that are low in carbs and packed with nutrients.
Let’s dive in and find the best options for your next snack.
What is the Keto Diet?
The keto diet is a popular, low-carb, high-fat eating plan that has taken the wellness world by storm.
The body enters ketosis by drastically reducing carbohydrate intake and replacing it with healthy fats.
In ketosis, your body burns fat for fuel instead of carbs, making it a powerful strategy for weight loss and energy management.
On a typical keto diet, you limit your daily carb intake to 20-50 grams, depending on your goals.
This is a huge shift from a regular diet, where carbs often make up the majority of calories.
With keto, it's all about finding the right balance between protein, healthy fats, and very low-carb foods.
However, not all fruits make the cut.
Many fruits are naturally high in sugar and carbs, which can kick you out of ketosis.
But there is nothing to worry about, as there are still plenty of keto-friendly fruits that you can enjoy without compromising your progress.
Fruits to Eat on a Keto Diet
When following a keto diet, it is important to choose fruits that are low in carbohydrates but still provide plenty of nutrients.
Thankfully, several fruits fit perfectly into a keto lifestyle—fruits that offer essential vitamins, antioxidants, and fiber without kicking you out of ketosis.
Let’s explore some of the best low-carb fruits for staying on track with your keto goals.
Avocados
Avocados might be the most keto-friendly fruit of all.
Unlike most fruits, which are high in sugars, avocados are loaded with healthy fats and fiber, making them a staple on a keto diet.
They’re rich in heart-healthy monounsaturated fats, which can help support weight loss and maintain energy levels.
With only 2 grams of net carbs per half avocado, they’re a perfect choice for keto dieters.
Watermelon
Though watermelon might seem like a high-sugar fruit, it’s actually quite low in carbs.
With about 7.5 grams of net carbs per 100 grams, watermelon offers a refreshing, hydrating snack that won’t derail your keto journey.
Plus, it's rich in vitamin C and antioxidants like lycopene, which support your immune health.
Strawberries
These juicy berries are not only delicious but also keto-friendly.
A one-cup serving of strawberries contains about 8 grams of net carbs.
They’re packed with vitamin C and antioxidants, which help protect your cells and support your overall well-being.
Whether eaten fresh or tossed in a salad, strawberries are a great keto-friendly fruit.
Blackberries
Blackberries are another berry that shines on a keto diet.
A one-cup serving contains just 6 grams of net carbs, making them an excellent option for your low-carb fruit rotation.
Full of fiber and antioxidants, they promote healthy digestion and support heart health.
Add them to yogurt, smoothies, or enjoy them on their own.
Raspberries
Raspberries are a powerhouse of fiber, with about 8 grams of fiber per cup.
This means they only have 7 grams of net carbs per cup—an excellent choice for keto dieters looking to keep their carbs low while enjoying a sweet treat.
They also contain vitamins C and K, supporting immune function and bone health.
Lemons
Lemons are low in carbs and versatile, adding flavor to your dishes and drinks.
A whole lemon contains only 3.2 grams of carbs, and it’s packed with vitamin C.
You can use lemon juice to flavor water, dressings, or keto desserts, making it an easy addition to your keto-friendly fruit list.
Low-Carb Fruit Benefits on Keto
Here's why adding keto-friendly fruits can be a game-changer for your health:
Boosts Hydration
Fruits like watermelon are loaded with water, helping to keep you hydrated while you're on the keto diet.
Hydration is key to maintaining energy levels and supporting your body's natural processes, especially during the initial stages of ketosis.
Rich in Antioxidants
Many keto-friendly fruits, such as berries, are packed with antioxidants.
These compounds help fight inflammation and protect your cells from damage caused by free radicals.
This reduces the risk of chronic conditions like heart disease and cancer.
Supports Weight Loss
Low-carb fruits are often high in fiber, which helps you feel full longer.
This makes it easier to manage hunger between meals and avoid overeating.
Provides Essential Nutrients
Fruits like avocados and lemons are nutrient-dense, offering essential vitamins and minerals like vitamin C, potassium, and folate.
These nutrients support your immune system, improve skin health, and maintain electrolyte balance.
Improves Digestion
High-fiber fruits like raspberries and blackberries help regulate digestion and promote gut health.
Fiber aids in the smooth functioning of the digestive system,
So you can say goodbye to constipation.
Fruits to Avoid on Keto
While many fruits are perfect for a keto diet, others contain too many carbs and sugars to be considered keto-friendly.
Here’s a look at the fruits you should avoid (or consume in minimal amounts) on keto:
Bananas
Bananas are known for being packed with natural sugars, and while they're delicious, they're also one of the highest-carb fruits.
A medium-sized banana contains around 24 grams of carbs, far more than your body can process while staying in ketosis.
Grapes
While grapes are a tasty, refreshing snack, they are unsuitable for a keto diet.
A cup of grapes contains around 27 grams of carbs—enough to disrupt ketosis significantly.
Choose lower-carb fruits like berries instead.
Apples
Apples are a popular fruit, but they’re not keto-friendly.
A medium apple can contain up to 25 grams of carbs, which is too high for a low-carb lifestyle.
Pears
Like apples, pears are high in sugars and carbs.
A medium pear can have about 26 grams of carbs, which makes it difficult to fit into your daily carb limit on keto. It’s best to save pears for another time.
Pineapple
Pineapple is a tropical fruit loaded with natural sugars, around 22 grams of carbs per cup.
Although it's rich in vitamin C, its high carb content makes it unsuitable for a strict keto diet.
Mangoes
Mangoes are delicious and packed with nutrients.
But they also have a high sugar and carb content, making them incompatible with a keto diet.
A cup of mango can have about 25 grams of carbs, so it’s best to avoid them unless you’re sticking to a very high-carb day.
Cherries
Cherries are sweet and satisfying but also full of carbs, with around 25 grams of carbs per cup.
If you’re looking for a fruit that satisfies your sweet tooth on keto, try opting for lower-carb options like berries.
Dried Fruits
Dried fruits like raisins, apricots, and dates are often loaded with sugar, and the carbs are concentrated in a small serving size.
For example, just a handful of raisins can have over 30 grams of carbs, which is not ideal for keto.
How Many Carbs in Common Fruits?
Here’s a quick breakdown of the carb content in some common fruits to help you make informed choices:
|
Fruit |
Carbs |
|
Apple |
25 grams |
|
Blueberries |
21 grams per cup |
|
Watermelon |
11.5 grams per cup |
|
Avocado |
2 grams per half fruit |
|
Peach |
15 grams |
|
Orange |
15 grams per medium fruit |
|
Cantaloupe |
10 grams per cup |
Best Fruits for Keto Smoothies
Smoothies are a quick and easy way to enjoy a variety of fruits while keeping your carb intake in check. Here are the best fruits to blend into your keto smoothies:
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Spinach or Kale is low in carbs, adding fiber and nutrients.
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Lemon offers 3.2 grams of carbs per whole lemon with zest & vitamin C.
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Berries offer 4-6 grams of net carbs per half-cup. High in antioxidants and fiber.
-
Avocados offer 2 grams of net carbs per half cup, adding creaminess + healthy fats.
-
Coconut offers 3 grams of net carbs per 100 grams with tropical flavor & healthy fats.
But You Don’t Have To Hold Back On Your Sweet Tooth
The keto diet can be restrictive, especially when it comes to fruit.
While bananas, mangoes, and other sugary fruits are delicious, they are simply too high in carbohydrates for a keto lifestyle.
But don’t worry.
Earthside Farms has the perfect solution to satisfy your fruity cravings without compromising your keto goals.
With our collection of dried mangoes, you can enjoy a sweet, keto-approved treat anytime.
All are non-GMO and gluten-free — perfect for healthy eating.
Frequently Asked Questions
Here are some FAQs on this topic:
Are Bananas Keto-Friendly?
No, bananas are too high in carbs for a keto diet.
A medium banana contains about 24 grams of carbs, easily exceeding your daily carb limit.
What Fruit Can I Eat on a Keto Diet?
You can enjoy fruits like avocados, berries (strawberries, raspberries, blackberries), watermelon, and citrus fruits like lemons and limes.
These fruits are low in carbs and rich in nutrients, making them perfect for keto.
Is Apple Keto-Friendly?
Apples are not ideal for a keto diet due to their high sugar and carb content.
A medium apple has around 25 grams of carbs, which can kick you out of ketosis.
Is Milk Keto-Friendly?
Milk contains lactose, a natural sugar, which means it has carbs.
While it’s not completely off-limits, you may want to opt for alternatives like unsweetened almond milk or coconut milk to keep your carb intake low.
