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On a strict low-carb diet and craving something sweet? Well, I’m here to tell you YES, you can eat fruit on the keto diet. You just have to watch your macros! This complete keto fruit guide will answer all your questions!
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I’m sure you have probably heard mixed messages about fruit on the keto diet. Some people will tell you that you need to avoid fruit. They have too many carbs and will throw you out of ketosis! Then, you have others coming at you telling you that fruit is totally fine.
Well, which one is it?!?
I have good news for you – you can eat fruit on the keto diet. In fact, some types of fruit are really good for you.
Yes, fruit does have natural sugars and carbs but some types of fruit are actually okay to consume while on a low-carb diet. Some types of fruit have more carbs than others – that’s why this keto fruit guide is so important!
Let’s break it down.
Keto Fruit: What You Need To Know
In this guide, I’ll share what fruit you can (and should) eat when you are on a low-carb ketogenic diet. I’ll also share the fruit that has more sugar, which you should eat in moderation.
The key to all of it is tracking your macros.
There are 8 types of fruit that are naturally lower in carbs and are my favorite to eat. I’ll share these fruits and a few great recipes to go along with the fruits, perfect for a low-carb diet!
Avocados
They might not be sweet, but avocados are technically a fruit. They are an excellent source of healthy fat that you need on the keto diet. In 100 grams of avocado, there are only 2g net carbs.
My favorite way to eat avocado has to be guacamole. If I’m craving something sweet, I’ll make pudding with avocado.
Raspberries and Blackberries
Both raspberries and blackberries are also excellent on a low-carb diet. They are packed with antioxidants and have lots of vitamin C too.
In 100g of berries, there are just 5g net carbs. That’s why I like to use them in my raspberry mousse recipe and my favorite berry smoothie!
They also make a fantastic grab-and-go snack too.
Lemons
Lemons are super good for your body. Did you know they could reduce your risk of anemia, kidney stones, and even soothe digestive issues?
I love that they are an excellent source of vitamin C (which boosts my immune system too).
100g of lemons has about 6g net carbs. I like to use lemons in lots of recipes!
My favorites are keto lemon chicken and sugar-free lemonade.
Strawberries
Another fruit that is high in vitamin C and lower in carbs is strawberries. They are so sweet, it might surprise you that they are actually keto-friendly. In fact, 100g of strawberries has just 6g net carbs. This is because they are also really high in water content too.
I’ve made lots of delicious low-carb recipes with strawberries. My favorites are strawberry popsicles and strawberry cheesecake!
When I’m craving something sweet, I like to grab a few fresh pieces and munch on them as a snack too.
Blueberries
Loaded with nutrients, blueberries are packed with antioxidants and are high in vitamin C and potassium.
Blueberries are a little higher in carbs than other berries so keep the portion size smaller. There are 14g total carbs in a 100g but fiber brings it down to around 11.5g net carbs.
A few of my favorite recipes are sugar-free blueberry syrup and gluten-free lemon blueberry pound cake.
Watermelon
Refreshing on a hot summer day, watermelon is another low-carb fruit that you can eat on the keto diet. With only 7g net carbs per 100g, it is made up of mostly water!
In addition to the water, it also has lots of vitamin A and heart-healthy fiber too.
I don’t need a recipe; I like to slice it and eat it!
Peach
Very few things are as delicious as biting into a fresh, juicy peach. It’s so incredibly sweet – it’s like nature’s dessert.
They aren’t as low in carbs as strawberries, but 100g of peaches still only has about 9g net carbs.
Fruit To Eat Moderately On A Low-Carb Diet
I never want to encourage anyone to avoid healthy, whole foods. All types of fruit have nutritional benefits. But, when you are trying to eat fewer carbs, these are the types of fruit that you need to eat in smaller amounts.
There are many ways to moderate how much of these fruits you eat. I like to try using a small amount of them as a minor ingredient in a larger recipe.
Bananas
Bananas are really high in carbs, so try not to eat an entire bunch of bananas in one sitting. In 100g of bananas, there are a whopping 24g net carbs.
You can still enjoy them, just in moderation. For example, if you use a few bananas in my low-carb banana bread, you still get the taste without all the carbs.
I also like them in my banana split cheesecake too. It’s so delicious!
Pineapple
While it doesn’t have as much as bananas, 100g of pineapple still has about 13g net carbs. This means you can still enjoy a small amount of it, just be careful with how much.
For an authentic flavor and sweetness, you can use a small amount of pineapple in my baked sweet and sour chicken. It’s a fantastic way to enjoy the natural sugar of pineapple as a smaller ingredient in a larger recipe.
Grapes
Grapes are like nature’s candy. In fact, there are 16g net carbs in 100g of grapes. You should definitely avoid raisins because 100g of raisins has 75g net carbs – yikes!
A few raisins once in a while can be good for you. They are really high in antioxidants and have anti-inflammatory properties too. Just control how many of them you eat at a time.
Yes, you can certainly eat fruit on the keto diet. Be careful with which types you eat. Also, be aware of how much you eat at a time and what else you eat with them.
Even fruits with more carbs can be enjoyed if you eat a small amount with a high-fiber and high-protein meal.
Keto-Friendly Fruit Recipes
If you’re looking for more recipes using fruit that fit a low-carb diet, I have the perfect ones for you! Here are my favorite keto-friendly fruit recipes:
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April 28, 2021 at 09:04AM
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