Fruit is a challenging topic when starting keto. Some experts say fruit is allowed, while others say it is not. To clarify once and for all, I’ve packed the ten best low-carb fruits into one concise list.
The energy intake of a keto diet is usually 60% fat, 30% protein, and 10% carbohydrate (Masood et al. 20221).
The daily limit is between 20 and 50 grams of carbohydrates to remain in ketosis, depending on body size and constitution.
This list adheres to a limit of 25 grams of net carbohydrates to give you an upper limit for daily consumption. Net carbs are all carbohydrates minus dietary fiber in the fruit.
Dietary fiber is a carbohydrate that is excreted by the body and, therefore, irrelevant to our calculation.
What Are the Best Fruits for Keto?
Here are the top 10 fruits for keto. They are ranked in ascending order: from the best fruit with the fewest carbs to the one with the most.
Please note that the daily limits for ketogenic foods in grams and pieces apply if you don’t eat any other carbohydrates that day.
1. Avocados
Avocados are a symbol of the ketogenic diet for a good reason. They are the fruit with the most healthy fats and least carbohydrates.
The critical nutritional values per 100 grams of avocados include (*):
- Fat: 14.7 grams
- Carbohydrates: 8.5 grams
- Dietary fiber: 6.7 grams
- Net carbs: 1.8 grams
- Daily limit: 1350 grams (7 pcs.)
Few people know, however, that avocado is botanically a fruit. What avocado can provide, besides heart health, is satiety.
The monounsaturated fatty acids in avocados are easier to burn and keep you full longer as part of a meal (Wien et al. 20132).
In addition, 2.5 avocados meet the daily requirement for potassium, essential for cell and organ function (Cogswell et al.20123).
2. Rhubarb
Rhubarb is the insider tip among low-carb fans. It is the fruit with the fewest carbohydrates overall. However, it has less fiber than avocado.
100 grams of rhubarb provide us with (*):
- Fat: 0.2 grams
- Carbohydrates: 4.5 grams
- Dietary fiber: 1.8 grams
- Net carbs: 2.7 grams
- Daily limit: 900 grams (17 pcs.)
In addition to this excellent distribution of macronutrients, rhubarb can also provide numerous health benefits.
For example, rhubarb has long been used in China as an antibacterial, anti-inflammatory, and anticancer agent (Xiang et al. 20204).
3. Starfruit
Starfruit is exotic among the best keto fruits. Few people know that carambola is a suitable fruit for low-carb.
100 grams of starfruit provide us with (*):
- Fat: 0.3 grams
- Carbohydrates: 6.8 grams
- Dietary fiber: 2.8 grams
- Net carbs: 4.0 grams
- Daily limit: 600 grams (5 pcs.)
Scientists also say that the new star in the keto sky has anti-inflammatory, anti-infection, anticancer, and immune-boosting effects (Lakmal et al. 20215).
In any case, this fruit is worth giving a try.
4. Olives
Some will not have suspected olives in this list, yet they belong to the stone fruit. Like avocado, olive is a natural superfood for healthy fats.
The essential nutritional values per 100 grams of olives include (*):
- Fat: 10.9 grams
- Carbohydrates: 6.0 grams
- Dietary fiber: 1.6 grams
- Net carbs: 4.4 grams
- Daily limit: 550 grams (96 pcs.)
In addition to monounsaturated linoleic acid, olive contains large amounts of bioactive substances. The phenols and polyphenols in olives may contribute to stress resistance, bone density, and life expectancy (Rahmani et al. 20146; Fernández-Real et al. 20127; Cañuelo et al 20128).
5. Blackberries
Berries are considered ketogenic fruits for a good reason. However, the best keto fruit among them is rarely in the spotlight. Blackberries have the most fiber and fewest net carbohydrates (*):
- Fat: 0.5 grams
- Carbohydrates: 9.6 grams
- Dietary fiber: 5.3 grams
- Net carbs: 4.3 grams
- Daily limit: 550 grams
Since studies have shown that blackberries can protect against bone loss and neurodegenerative and cardiovascular diseases, they are well placed on this list (Kaume et al. 20129).
6. Raspberries
Unlike olives, raspberries are a sweet and refreshing fruit. Therefore, it may surprise many that they provide only small amounts of net carbohydrates (*):
- Fat: 0.7 grams
- Carbohydrates: 11.9 grams
- Dietary fiber: 6.5 grams
- Net carbs: 5.4 grams
- Daily limit: 450 grams
Raspberries are rich in vitamins C and K. In addition, their consumption can lead to an anti-aging effect that contributes to radiant skin (Rattanawiwatpong et al. 202010).
In short, raspberries fit into any keto pantry.
7. Strawberries
Strawberries immediately make me think of what an excellent dessert they make with whipped cream. The cream can even help lower the already low sugar of strawberries in the blood.
Strawberries have very few carbohydrates overall (*):
- Fat: 0.3 grams
- Carbohydrates: 7.7 grams
- Dietary fiber: 2.0 grams
- Net carbs: 5.7 grams
- Daily limit: 400 grams (24 pcs.)
Polyphenols give strawberries anti-inflammatory and wound-healing properties (Van de Velde et al. 201911).
As a vitamin C and manganese source, strawberry is one of the best ingredients for keto desserts.
8. Coconut
Like avocados and olives, coconuts belong to the stone fruit. Accordingly, they are also full of healthy fats. Few people know, for example, that high-quality MCT oil is also obtained from coconuts.
The essential nutritional values per 100 grams of fruit flesh of coconut include (*):
- Fat: 33.5 grams
- Carbohydrates: 15.2 grams
- Dietary fiber: 9.0 grams
- Net carbs: 6.2 grams
- Daily limit: 400 grams (1 pcs.)
The higher the fat-burning rate of fat, the more likely it is to help you lose weight. Therefore, the body preferentially burns the lauric acid in coconut (DeLany et al. 200012).
In short, coconut fits sensationally into a ketogenic diet.
Caution: coconut water, on the other hand, is high in sugar and can quickly throw you out of ketosis.
9. Lemons
Lemons are one of the rare fruits that make it to the best keto fruit, even without fiber, when juiced.
Nutritional values per 100 grams of lemons without peel include (*):
- Fat: 0.3 grams
- Carbohydrates: 9.3 grams
- Dietary fiber: 2.8 grams
- Net carbs: 6.5 grams
- Daily limit: 350 grams (5 pcs.)
Lemons are particularly rich in vitamin C. Therefore, they help absorb iron better and synthesize collagen.
This ability can improve the health of your skin (Boyera et al. 201913).
10. Limes
Limes are the second citrus fruit in the top 10 keto fruit list. Unlike limes, oranges and grapefruits contain too many carbohydrates to fit into a ketogenic diet.
100 grams of limes provide the following nutritional values (*):
- Fat: 0.2 grams
- Carbohydrates: 10.5 grams
- Dietary fiber: 2.8 grams
- Net carbohydrates: 7.7 grams
- Daily limit: 300 grams (4 pcs.)
Since limes are rarely eaten as whole fruit, it isn’t easy to get over the daily limit with them.
Because they taste significantly sweeter than lemons, limes and their juice are excellent options for keto-friendly drinks.
Conclusion
The best fruits for a ketogenic diet are high in fiber. Although fruit always has carbohydrates, fiber reduces the net carbohydrates that tip the scales.
If a fruit also has more healthy fat, like avocado, it is the ultimate keto fruit.
Citrus fruits are considered keto fruits but are not always so because of the carbohydrates. Only lemons and limes do well.
Berries are rightly considered a fruit for low carb. They are rich in fiber, antioxidants, and, in some cases, vitamins.
Although blueberries also have these prerequisites, they do not make it into our best list due to their higher net carbohydrates (*).
Melons also don’t make it into the top 10 best fruits for keto. Watermelon and cantaloupe are relatively low in carbohydrates (*,*).
However, their lectins make these squash crops unsuitable for weight loss.
Frequently Asked Questions
What fruit can I eat on keto diet?
On keto, you can eat raspberries, strawberries, rhubarb, starfruits, limes, lemons, olives, and avocados.
Will fruit kick me out of ketosis?
While most fruits kick you out of ketosis, some berries and citrus fruits will not.
What fruits are not keto?
Apples, bananas, pears, oranges, mangos, peaches, pineapples, grapes, and grapefruits are not keto.
What fruit has the lowest carbs for keto?
Rhubarb is the keto-friendly fruit with the lowest carbs.
Mag. Stephan Lederer, MSc. is an author and blogger from Austria who writes in-depth content about health and nutrition. His book series on Interval Fasting landed #1 on the bestseller list in the German Amazon marketplace in 15 categories.
Stephan is a true man of science, having earned multiple diplomas and master's degrees in various fields. He has made it his mission to bridge the gap between conventional wisdom and scientific knowledge. He precisely reviews the content and sources of this blog for currency and accuracy.
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