Fruit on Keto: The Good Keto Fruit Options – and the Bad & the Ugly

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Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Three years later, she has maintained a 55-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

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 small amounts, 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 keto fruit is ok?

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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