Keto fruits are fruits that fit into a keto diet. Keto fruits are by definition low carb and low sugar fruits. While you may know many of the health benefits of these fruits, this article will also explore some lesser-known and impressive health benefits of low-carbohydrate, low-sugar fruits.
In this article, you’ll also learn about associated risks with certain keto fruits so you can determine if keto fruit is right for you.
What Is the Keto Diet?
The ketogenic, or keto, diet is a restrictive eating plan focused on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day.
There is some variation on the amount of carbs permitted per day, and some sources say to consume no more than 20 grams daily. For context, 20 grams of carbohydrates is roughly a single potato, a half cup of cooked pasta, or half of a bun.
The keto diet isn’t just a low-carb diet, though. It is also a high-fat diet. This method of eating for weight loss or diabetes prevention, treatment, and management has been used since the 19th century.
How the Keto Diet Works
The keto diet is said to work by sending the body into a state of ketosis in which the body begins using stored fat as fuel. This process produces ketones or acids that are released when the body breaks down fat for fuel. Our bodies naturally go into ketosis during periods of intentional or unintentional fasting, such as while you’re sleeping. The keto diet aims to prolong that ketosis period for weight loss or to help with managing certain health conditions.
Ketogenic diets have also been used to treat epilepsy and other seizure disorders and to help people cope with symptoms of psychiatric conditions, migraines, and brain trauma. That's not all, though. The keto diet has also been investigated for its effects on other health conditions. Such conditions include cancer, polycystic ovary syndrome (POS), and Alzheimer’s disease.
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What Fruit Can I Eat on the Keto Diet?
While following a keto-friendly diet can feel restrictive, there are certain fruits you can still eat. Generally speaking, these fruits will be low-carb and low-sugar options. Some, like the avocado, will also include a healthy dose of fat, making it an even more keto-friendly choice.
Avocados
Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. Avocados are often promoted for their rich and healthy fat content, but they are also keto-friendly in the sense that they are low-carb.
Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and some 14.7 grams of fat per 3.5-ounce fruit (a 100 gram serving). Along with being low-carb and high-fat, avocados contain various essential nutrients, including vitamin C, vitamin K, potassium, and folate.
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Watermelon
Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber).Fiber per serving is 0.6 grams.
Watermelon is worth working into your keto diet. It provides hydration and an array of vitamins and minerals, including antioxidants like vitamin C and lycopene, and minerals such as potassium and even copper.
What Is Lycopene?
Lycopene is the plant nutrient that gives watermelon its pink hue and is particularly beneficial for fighting inflammation and diseases such as cancer, heart disease, and diabetes.
Strawberries
Strawberries and watermelon have somewhat similar nutrient profiles. Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per 1-cup of halved berries (a 152 gram) serving.
Strawberries also contain antioxidants, including vitamin C and lycopene. Other vitamins and minerals in strawberries include manganese, calcium, and folate. One 2021 study published in the Journal of Nutrients suggests eating some strawberries on a daily basis could help promote better blood vessel functioning and protect against risk of heart attack.
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Lemons
Lemons are a particularly solid choice for the keto diet. Lemon contains 6 grams of carbs and 1.8 grams of fiber per fruit (a total of 65 grams per lemon) or 0.7 grams of carbs per wedge (8 grams per slice).
It also provides plenty of flavor and is an excellent source of vitamin C. Lemons are also considered a low-glycemic food that will not cause great spikes in blood glucose. This is a reason why the American Diabetes Association considers lemons as superfoods suitable for persons with diabetes. Lemons also provide calcium, phosphorus, potassium, and folate.
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Tomatoes
Tomatoes are another low-carb fruit suitable for people following a keto diet. Tomatoes come in a variety of sizes, so bear that in mind when considering the total carb amount per serving. For example, one medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber per serving, and a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber per serving.
Tomatoes provide essential nutrients, including lycopene but also other disease-fighting antioxidants such as beta carotene and vitamin C. Tomatoes are also sources of essential vitamins and minerals such as potassium and folate.
Eating tomatoes before a meal is associated with healthier cholesterol levels and blood sugar levels.
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Raspberries
Raspberries are another excellent berry choice for people following a keto diet. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber, which makes this serving size a great side addition to a protein and fat-packed snack of nuts or cheese.
Raspberries are considered one of the healthiest fruits. They contain high amounts of antioxidants and are low in sugar compared to other fruits, including other berries like blueberries. Raspberries also contain more antioxidants than certain other fruits and are therefore a great choice for fighting inflammation and lowering the risk of certain chronic diseases.
Peaches
Peaches are a fuzzy stone fruit considered suitable in moderation in keto diets. Peaches contain some 15 grams of carbs and 2.25 grams of fiber per medium-size fruit.
So while they're considered a low-carb fruit, peaches should be consumed with portion size in mind if you're following a strict keto diet. Pairing some peach slices with another lower-carb and protein-packed food like cottage cheese would work as a keto-friendly snack.
Peaches are also an excellent source of vitamins A and C, as well as boron, a mineral that contributes to bone health.
Cantaloupe
Like watermelon, cantaloupe melon provides essential nutrients in a low-carb serving. One cup of diced melon is only 12.7 grams of carbs and 1.4 grams of fiber. Cantaloupe may be more filling and satisfying than other fruit options, like berries.
Cantaloupe is also considered one of best sources of the antioxidant beta-carotene. Beta-carotene is also associated with eye health. Cantaloupe also provides other essential nutrients including vitamin K, potassium, folate.
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Star Fruit
Star fruit (carambola) is a star-shaped tropical fruit popular with those following a keto diet due to its particularly low-carb content. One cup of cubed star fruit, for example, contains only 8.8 grams of carbs and provides 3.7 grams of fiber.
Star fruit is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc. The nutrients in star fruit like vitamin C are associated with a lower risk of developing diseases and a greater ability in fighting diseases, including cancer and heart disease.
Blackberries
Blackberries are another superfood berry low on the glycemic index. They have a comparatively low carb count (especially when compared to blueberries). One cup (144 grams) of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fiber.
As with other berries, blackberries are packed with the powerful disease-preventing and disease-fighting vitamin C and other essential nutrients including being high in immune-system supporting nutrients like vitamin K and manganese.
What Fruits to Avoid on Keto?
The following foods are all fruits and are all generally considered healthful. However, if you are following a strict keto diet, it means you must limit total carb intake. These fruits are considered too high in carb content to be included in the keto diet. If you're not sure if the keto diet is right for you, consider speaking with a dietitian to discuss the pros and cons of keto foods.
Fruits to avoid on keto diet include:
- Apples
- Grapes
- Bananas
- Dates
- Mangoes
- Pineapples
- Raisins
- Pears
- Cherries
- Pomegranates
- Plantains
- Prunes
- Plums
Summary
Keto fruits are fruits that are acceptable to consume when following a strict keto diet. Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet.
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
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