If you love fruits, you might be wondering if there are low-carb fruits that won’t negatively impact your keto diet. After all, fruits are good for health.
But on a high-fat, low-carb diet, eating too many net carbs can spike your blood sugar and knock you out of ketosis.
The Best Fruits and Berries for the Keto Diet
Too much fructose is bad for your health, but not all fruits are high in fructose. Some fruits offer less sugar and a lot of nutrients.
In moderation, the benefits of some fruits can outweigh the disadvantages of sugar and fructose. Below you will find keto-friendly fruits:
Carbohydrates in Lemon
Lemon slices or lemon juice are delicious in water or other drinks. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones, and even freshens your breath.
- 100 g of lemons contain 29 calories, 2.8 g of fiber, 6 g of net carbohydrates and 1.1 g of fructose.
- Recommended serving is 1 tablespoon (15 g).
Carbohydrates in Lime
Another popular citrus fruit. High in vitamin C, limes can improve digestion, fight infections, and may reduce the risk of cancer and heart disease.
- 100 g of lime contains 30 calories, 2.8 g of fiber, 8.5 g of net carbohydrates and 0.6 g of fructose.
- The recommended serving is 1 tablespoon (15 g).
Carbohydrates in Avocado
Contrary to popular belief, it is a fruit, not a vegetable. It has more potassium than bananas and is loaded with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
- 100 g of avocado contains 167 calories, 15 g of fat, 6.8 g of fiber, 1.8 g of net carbohydrate and only 0.08 g of fructose.
- The standard serving size is 1/3 of a fruit, or about 50 grams.
Carbohydrates in Olives
As with avocados, most people don’t consider olives a fruit. They are a good source of dietary antioxidants and healthy fats.
Olives can improve circulation and lower blood pressure by increasing nitric oxide levels. It is also an anti-inflammatory food — their vitamin E content improves brain health and helps control free radicals.
- 100 g of olives contain 81 calories, 6.9 g of fat, 2.5 g of fiber, 3.1 g of net carbohydrate and 0 g of fructose.
- Recommended portion is two large olives or about 28.5g.
Carbs in Sweet Peppers
This fruit is rich in vitamin C and carotenoids, and is an excellent source of antioxidants. Sweet peppers offer many health benefits, positively impacting eye health and – thanks to their antioxidant activity – even reducing the risk of chronic diseases like heart disease and cancer.
- 100 g of bell pepper contains 20 calories, 1.7 g of fiber, 2.9 g of carbohydrates and 1.12 g of fructose.
- Recommended portion is about 150 g.
Carbohydrates in Tomatoes
Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in a sauce, soup, or stew. For snacks, cherry tomatoes or grape tomatoes are ideal.
Tomatoes are filled with the antioxidant lycopene, which may reduce the risk of heart disease. In addition, they contain a lot of vitamin C, potassium, folate and vitamin K.
- 100 g of tomatoes contains 18 calories, 1.2 g of fiber, 2.7 g of carbohydrates and 1.37 g of fructose.
- Recommended serving is 150g chopped regular tomatoes or 10 cherry tomatoes (170g).
Carbohydrates in Coconuts
After nutritionists moved away from fatty foods, coconuts have become a great choice for planning a keto diet.
They are considered fruits, nuts, or seeds, depending on who you ask, but they are good no matter how you classify them. To avoid fructose, consume the pulp rather than coconut water.
Coconuts contain natural dietary fiber, which perfectly saturates the body; they also offer vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. In addition, coconuts are high in healthy fats, including lauric acid, which raises HDL, or “good” cholesterol.
- 100 g of coconut meat contains 354 calories, 33 g of fat, 9 g of fiber, 6 g of carbohydrates.
- Recommended serving is 1/3 cup (about 28.5 g).
Carbohydrates in Strawberries
Strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.
In addition, strawberries have excellent antioxidant capacity.
- 100 g of strawberries contains 32 calories, 2 g of fiber, 5.7 g of carbohydrates and only 2.44 g of fructose.
- Recommended portion is 8 large strawberries (about 144 g).
Carbs in Raspberries
Contains many antioxidants: vitamin C, quercetin and gallic acid. This fruit can help prevent cancer, heart disease, and circulatory problems.
Raspberries also contain ellagic acid, a natural compound with additional chemopreventive (anti-cancer) and anti-inflammatory properties.
- 100 g of raspberries contain 52 calories, 6.5 g of fiber, 5.5 g of carbohydrates and only 2.35 g of fructose.
- The recommended portion is 1 cup of raspberries (about 123 g).
Carbohydrates in Blackberries
Contains a lot of vitamin C: a glass of blackberries is half the recommended daily allowance for an adult on a 2000 calorie diet.
Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.
- 100 g of blackberries contains 43 calories, 5.3 g of fiber, 4.3 g of carbohydrates and 2.4 g of fructose.
- The recommended portion is 1 cup of fresh blackberries (about 142 g).
Carbohydrates in Plums
Plums contain vitamins A, C and K, as well as potassium, copper and manganese.
They are also rich in antioxidants, which can reduce inflammation and protect your cells from free radicals.
- 100 g of plum contains 46 calories, 1.1 g of fiber, 9.5 g of carbohydrates and 3 g of fructose.
- The recommended portion is 2 small plums (about 131 g).