Fruit on Keto: The Good, the Bad, the Ugly

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One of the many initial questions I get from those who are starting keto is, “what fruit can you eat on keto” or “can you eat fruit on keto”? The short answer is yes, but in moderation and there are some no-nos…like bananas…which are not ok on keto. The good news however, is that berries and very low on the glycemic index and are keto-approved (in moderation) and also can be a great source of fiber as well. I like to add blackberries and blueberries to my chia pudding — and of course, one of my most popular recipes is my keto blackberry margarita 🙂

So, What Fruit Can You Eat on Keto?

Here’s a guide to the best fruit you can eat on the keto diet:

Berries

Strawberries, blueberries, raspberries and blackberries are all your safest bets for fruit on keto. They are low in net carbs and pack in a great amount of fiber and antioxidants too! Of course, you have to keep it in moderation — I like to add berries to my chia pudding or create a fresh dessert with berries, pecans and a few bits of ChocZero or Lily’s chocolate – delicious!

Is Watermelon Keto?

Watermelon comes in at around 7 grams of net carbs per 100g serving, so you have to be careful but a slice is ok and so refreshing in the summer!

What other fruits are ok on keto?

Cantaloupe, fresh coconut, kiwi and peaches are also fairly low in net carbs, however I would not turn to them as a staple. Stick with berries for your fruit fix!

What are my top picks for fruit on keto? Here’s my top 5:

  1. Raspberries: 1/2 cup of raspberries = 3 grams of net carbs
  2. Blackberries: 1/2 cup of blackberries = 4 grams of net carbs
  3. Strawberries: 1/2 cup of strawberries = 5 grams of net carbs
  4. Kiwi: one small-kiwi = 6 grams of net carbs
  5. Plums: one average-sized plum = 7 grams of net carbs

Fruits to Avoid on Keto

Stay away from bananas (20g of net carbs per servings), grapes (16g of net carbs per serving) and mango (13g of net carbs per serving).

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Lolita
Hi! I created Ketology after struggling for years with hormonal changes and weight gain. As I got older, I found managing my weight and moods became more and more of a struggle. Within 3 months of switching to a ketogenic lifestyle tailored for my age, I not only shed 30 pounds of stubborn fat, but my mood improved, my focus sharpened and I have had nothing but positive effects! Learn more about my journey here.
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