Following a ketogenic diet might help you lose weight, control blood sugar, and reduce appetite. Some fruits with a low glycemic and carbohydrate content may be safe to include in moderation in your keto meal plan.
Fruits contain natural sugars that may spike blood sugar levels and disrupt ketosis. However, you could include some fruits like avocados, lemons, blackberries, or plums in the keto diet. These fruits have a relatively low carb content, which may align with keto principles.
You should ensure that the number of carbs consumed through fruits and other sources does not exceed the recommended limits of the keto diet.
This article will explore 16 fruits that you may consume on a keto diet. Adding these fruits to your keto meal plans may help satisfy your sweet cravings without compromising your dietary goals.
The article will also mention the working mechanism behind the keto diet and analyze fruit options that are not suitable for a keto diet.
The Keto Diet includes a high-fat and low-carb eating plan that might induce a state of accelerated fat-burning called ketosis. In ketosis, your body may shift from using carbohydrates as a prime energy source to using stored fat for energy.
A standard ketogenic diet typically consists of 55-60% fat, 30-35% protein, and 5-10% carbohydrates. According to a study by the Harvard School Of Public Health, you should limit your daily carbohydrate intake to less than 50 grams to induce ketosis.
The high-fat content and ketone production in the keto diet may help suppress your appetite. Such effects might help lower your calorie intake and support weight loss efforts.
Once your body adapts to metabolizing fat for fuel, you might experience more stable energy levels throughout the day. You may experience the increased energy without the peaks and energy crashes associated with carbohydrate consumption.
Research indicates that the keto diet might help lower the risk of developing neurodegenerative conditions like Parkinson's disease and Alzheimer's disease. The keto diet may provide the brain with a stable energy source and reduce oxidative stress, producing such effects.
Avocados contain 8.5 grams of carbs per 100 grams, making them suitable for a low-carb or ketogenic diet. They also contain 6.7 grams of dietary fiber, making the net carb count even lower.
Rich in healthy fats, avocados provide about 14.7 grams of fat per 100 grams. They contain mostly monounsaturated fats, which are heart-healthy and could help support ketosis by providing a good energy source.
Avocados comprise essential vitamins and minerals, including potassium, magnesium, vitamin K, vitamin E, and several B vitamins. These nutrients support overall health and might help address potential deficiencies on a keto diet.
The high potassium content in avocados may help maintain electrolyte balance. Such a mechanism may help mitigate signs of the “keto flu,” like fatigue and muscle cramps.
Star fruit, known scientifically as carambola, has a relatively low-carb content than many fruits. One cup (132g) of cubed star fruit contains only 8.88 grams of carbs and 3.7 grams of fiber, making it a suitable choice for those following a keto diet.
The dietary fibers in star fruit could reduce the net carb count, which may help maintain ketosis. Fiber also supports digestive health and might prevent constipation, a common issue on low-carb diets.
Starfruit contains essential nutrients like vitamin C, potassium, magnesium, folate, selenium, and zinc. These nutrients may help support the immune system, maintain electrolyte balance, and complement the keto diet.
With its high water content, star fruit may help keep you hydrated. Ensuring proper hydration is vital on a keto diet as the body tends to lose water and electrolytes more rapidly.
A 100-gram serving of blackberries contains 9.61 grams of carbohydrates and 5.3 grams of fiber. Blackberries are low on the glycemic index, making them a suitable option for those looking to manage their carb intake on a keto diet.
Blackberries contain vitamin C and are known for their immune-boosting properties. The high fiber content in blackberries may improve digestion and promote satiety, helping control your appetite on a keto diet.
A single lemon (about 65 g) provides just 6.06 grams of carbohydrates and 1.82 grams of fiber. It equates to approximately 0.74 grams of carbs per wedge (8 grams per slice), making lemons a favorable addition to a low-carb eating plan like keto.
Lemons may have a minimal impact on blood sugar levels. They may not cause sudden spikes in insulin or blood glucose like other fruits, making lemons suitable for those looking to manage their glucose levels.
Adding lemon slices or juice to water may encourage increased water intake. It could help maintain optimal hydration and electrolyte balance, which are vital to sustain a keto diet.
Lemons also contain essential nutrients like vitamin C, phosphorus, calcium, potassium, and folate.
Tomatoes contain essential nutrients and antioxidants, including lycopene, beta-carotene, and vitamin C. These antioxidants might help reduce the risk of developing cardiovascular conditions, inflammatory diseases, or hypertension.
One medium tomato contains 4.78 grams of carbs and 1.48 grams of fiber, making it a relatively low-carb option for followers of the keto diet.
A cup (122 g) of cherry tomatoes provides around 6 grams of carbs and 1.95 grams of fiber. They may offer a flavorful addition to keto meals without compromising ketosis.
Tomatoes also contain essential vitamins and minerals like potassium and folate. These nutrients support various bodily functions, including heart health and overall vitality.
A 100-gram serving of cantaloupe (a type of muskmelon) offers 8.16 grams of carbs and 0.9 grams of fiber. It also provides essential nutrients like folate, vitamin K, and potassium, making cantaloupe a nutritious choice for those following a low-carb eating plan.
Cantaloupe has natural sugars, but its fiber content helps delay the absorption of these sugars, resulting in a lower glycemic response. Such effects may help stabilize blood sugar levels, which is important on a keto diet.
The natural sweetness of cantaloupe may satisfy your sweet cravings while keeping you within the carb limits of a keto diet. You may use cantaloupe in multiple keto-friendly recipes, such as salads and smoothies, and as a fresh, hydrating snack.
A whole plum (75 grams) provides 1 gram of fiber and around 8.5g of carbs, resulting in a net carb content of 7.5 grams. Plums have a high water content, which may help maintain optimal electrolyte balance during a keto diet.
The vitamin C content in plums supports the immune system, helping protect against common illnesses and infections. These effects may be particularly beneficial during periods of dietary transition, such as switching to a low-carb eating plan.
Plums are slightly higher in carbs than some other keto-friendly fruits. However, you could still consume plums in moderation within the daily carb limit of around 25 grams on a keto diet.
Raspberries contain antioxidants, like vitamin C and other phytonutrients. These antioxidants might help decrease inflammation and protect the body from oxidative stress.
Here is a breakdown of the nutritional content of one cup (123 grams) of raspberries:
| Nutrient | Amount per cup | Benefits |
|---|---|---|
| Calories | 64 | Low-calorie option |
| Carbohydrates | 14.6g | Low carb content |
| Fiber | 8g | High fiber aids digestion |
| Vitamin C | 32.2mg | Boosts immune system |
| Antioxidants | High content | Combats inflammation |
Raspberries are a good fiber source, which could help slow down the digestion of carbs, preventing spikes in blood sugar. The fiber in raspberries helps support digestive health by encouraging regular bowel movements and feeding beneficial gut bacteria.
Watermelon may be a hydrating and flavorful addition to a keto diet. One cup (152g) of diced watermelon contains 11.5 grams of net carbs and 139 g of water content. It also comprises essential nutrients like calcium, vitamin C, folate, potassium, and phosphorus.
Although watermelon is higher in natural sugars, it may be a healthier substitute for processed sugars (if consumed in moderation). The water and fiber content in watermelon may promote satiety and prevent overeating, helping support weight loss efforts on a keto diet.
Watermelon contains potent antioxidants like lycopene and vitamin C. These antioxidants could help protect bodily cells from damage caused by free radicals. These effects might improve your overall health and well-being.
Peaches, a fuzzy stone fruit, maybe a suitable addition to a low-carb eating plan. A 100-gram serving of peaches provides 1.5 grams of dietary fiber and about 10 grams of carbs, equating to a net carbohydrate content of 8.5 grams.
According to a study, regular consumption of peaches, along with other flavonoid and stilbene-rich fruits and vegetables, is associated with improved triglyceride and cholesterol levels. The findings suggest that peaches may help reduce some risk factors for heart disease.
Pairing peach slices with protein-rich foods like cottage cheese might help create a balanced and satisfying keto-friendly snack. However, you should consume peaches in moderation to maintain ketosis.
According to USDA data, a diced cup (122g) of rhubarb provides just 5.54 grams of carbs, around 26 calories, and 2.2 grams of fiber. It also offers essential nutrients like protein, potassium, vitamins C and A, calcium, and folate.
Rhubarb's low-calorie content and high fiber make it a suitable addition to a keto diet. Consuming rhubarb might help encourage feelings of fullness while keeping carbohydrate intake in check.
You could enjoy rhubarb raw, roasted, or pureed for a low-carb smoothie. Its tangy taste adds a unique flavor profile to dishes, making rhubarb a popular choice for both sweet and savory recipes.
A cup (135 grams) of green olives contains 196 calories, 5.18g of carbohydrates, and 4.46g of fiber. They have a relatively lower net carb content of around 1 gram, which makes them a suitable addition to a keto diet.
Olives contain monounsaturated fats, particularly oleic acid. These fats are considered heart-healthy and could help keep you feeling full and satisfied on a keto diet. These healthy fats might also help reduce the risk of stroke and heart disease.
A 40-gram serving of shredded coconut provides 260 calories, 9g of carbohydrates, 26g of fat, and 7g of fiber. It implies that a cup of coconut has approximately two grams of net carbs, making it a suitable option for followers of the keto diet.
Coconut is rich in medium-chained triglycerides (MCTs), which are fats that are quickly absorbed by the body and made into ketones. The high MCT content of coconut helps raise ketone levels, providing sustained energy during a keto diet.
One kiwifruit (75 grams) contains 43.5 calories, 10.5g of carbs, and 2.25g of dietary fiber. The fiber content in kiwifruit may reduce its net carbs to around 8.25 grams. However, you should monitor your carb intake when consuming kiwifruit to maintain ketosis.
Kiwifruit is a rich source of potassium, vitamin C, and antioxidants, which may support overall health. Pairing it with higher-fat or protein-rich foods might help balance the macronutrient intake.
The enzymes in kiwifruit, such as actinidin, may help improve digestion by breaking down protein and promoting nutrient absorption. Such effects could help minimize common digestive issues like bloating or constipation experienced on a keto diet.
A 75-gram serving of blueberries contains around 43 calories, 10.9g of carbs, and 1.8g of fiber. It also comprises essential nutrients like vitamin C, vitamin K, and manganese, which may support overall health and well-being.
The antioxidants in blueberries could help improve cognitive function and brain health. Such properties help maintain mental clarity, which may sometimes be affected during the initial stages of a keto diet.
Blueberries contain beneficial antioxidants like flavonoids and anthocyanins. These antioxidants might help combat oxidative stress, decrease inflammation, and shield cells from damage, contributing to improved health outcomes.
A 100-gram serving of strawberries provides 7.68 grams of carbs, 2 grams of fiber, and just 32 calories. It makes strawberries a suitable option if you are looking to limit your carb intake while enjoying a naturally sweet treat.
Strawberries contain antioxidants, such as vitamin C, anthocyanins, and quercetin. These antioxidants might help reduce oxidative stress and inflammation, possibly supporting overall health and well-being on a keto diet.
The keto diet focuses on restricting the consumption of carbohydrates (the body's primary energy source). In the absence of carbohydrates, the liver might metabolize stored fats into ketones, which may function as an alternative energy source for the body.
Reduced carbohydrate intake may help stabilize blood sugar levels and insulin production. Decreased insulin levels may encourage fat-burning and help improve metabolic health. The keto diet may particularly benefit people with insulin resistance or type 2 diabetes.
The high-fat, moderate-protein, and low-carb nature of the keto diet may help control hunger and cravings. Fats and proteins are typically more filling than carbs, so you may find yourself feeling satiated for longer periods, which may support weight loss.
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Fruits like grapes, apples, bananas, cherries, and pineapples may not be considered keto-friendly. These fruits have a relatively high carbohydrate content, which might kick you out of ketosis.
Here are the carb counts for some of these fruits:
You should stay mindful of the carbohydrate content of fruits when following a ketogenic eating plan. Eating fruits with excess natural sugars and high carb content could disrupt ketosis and may not align with strict keto guidelines.
Some low-glycemic fruits like blackberries, kiwifruit, peaches, or star fruit may be safe to consume with a keto diet. However, you should consume these keto-friendly fruits in moderation to achieve and maintain ketosis.
Olives and coconut are low in sugar and rich in healthy fats, making them suitable options for a low-carb diet plan. Melons like watermelon and cantaloupe may be enjoyed in moderation, as they have a slightly higher sugar content.
Some fruits may be off-limits on a ketogenic diet as they have a high sugar and carbohydrate content. These fruits may include apples, cherries, bananas, grapes, or pineapple.
If you are unsure about which fruits to include or exclude from the keto diet, or how they may affect your health, consider speaking with a dietitian or your doctor.
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