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September 21, 2023
Fruits are notoriously high in carbs, which makes them tough to eat on a low carb diet, such as keto. However, if you know which fruits are lowest in carbs, you can manage to fit some into even a pretty strict low carb diet.
The best keto fruit is a low net carb fruit. Eating small servings of the fruit lowest in carbohydrates can satisfy sugar cravings while keeping you in ketosis. Ketogenic diets can benefit weight loss, cardiovascular health, diabetes, and our microbiome. Here are nine of our favorite fruits to include in a ketogenic meal.
Nutrition for 3.5 oz. (100 g)
Fat: 14.66 g
Carbs: 8.53 g
Sugars: 0.66 g
Fiber: 6.7 g
Calories: 160
Technically a fruit, avocados, calorically, are primarily unsaturated fats. Combined with having almost no sugar, they are perfect for a ketogenic diet. They have diverse, healthy fats such as oleic acid, palmitic acid, and linoleic acid. Most of the carbohydrate content is soluble and insoluble fiber. They are rich in potassium, an electrolyte helpful for staying in ketosis. They are also high in healthy cholesterol phytosterols, vitamin K, vitamin C, and folate.
Nutrition for 3.5 oz. (100 g)
Carbs: 11.93 g
Sugars: 4.42 g
Fiber: 6.5 g
Calories: 53
The raspberry is an excellent keto fruit since it is high in fiber and low in sugar. Packed with antioxidants and bioactive polyphenols, it is one of the healthiest berries and has been found to reduce inflammation and the risk of chronic disease. Raspberries are good sources of vitamins, especially C and K, and trace minerals like manganese and copper.
Nutrition for 3.5 oz. (100 g)
Carbs: 9.61 g
Sugars: 4.88 g
Fiber: 5.3 g
Calories: 43
Blackberry is a low net carb fruit that is 88% water and a great source of vitamin C and K. The large, crunchy seeds are packed with fiber and oil full of omega-3 as alpha-linolenic acid and omega-6 as linoleic acid. These berries also contain an array of healthy phytochemicals, including polyphenols, flavonoids, and anthocyanins, which gives them their dark color.
Nutrition for 3.5 oz. (100 g)
Carbs: 7.5 g
Sugars: 6.2 g
Fiber: 0.4 g
Calories: 30
Watermelon is a top choice for the fruit lowest in carbohydrates. It is a little bit of cellulose and more than 91% water on the vine. Despite tasting so sweet, it has few grams of sugar per serving. It has vitamin C and is a good source of supplement minerals such as magnesium and potassium. The high fiber pulp nearer to the rind contains carotenoids like lycopene and the amino acid citrulline.
Nutrition for 3.5 oz. (100 g)
Carbs: 10.65 g
Sugars: 7.05 g
Fiber: 3.6 g
Calories: 42
Asian or Nash pears are low sugar, high-fiber fruit and have a B complex of thiamine, riboflavin, niacin, pantothenic acid, B6, and B9 as folate. They are also sources of magnesium, potassium, manganese, and phosphorus. The fruit is a reliable source of lutein, which bolsters skin health and strengthens hair and nails.
Nutrition for 3.5 oz. (100 g)
Carbs: 7.68 g
Sugars: 4.89 g
Fiber: 2 g
Calories: 33
Strawberries are a popular choice as a keto fruit since they are low in carbs and high in fiber. Fresh strawberries are 91% water. Surprisingly, they also contain some essential unsaturated fatty acids in the seeds. Like other berries, they are abundant with phytochemicals. In particular, they have the antioxidants procyanidins, anthocyanins, and ellagic acid from their tannins. These, along with other beneficial flavonoids, also create the strawberry flavor and aroma.
Nutrition for 3.5 oz. (100 g)
Carbs: 6.73 g
Sugars: 3.98 g
Fiber: 2.8 g
Calories: 31
Also called carambola, this low net carb fruit is mostly water. Star fruit is high in vitamin C and is a source of copper and pantothenic acid. The edible, waxy skins contain the trace minerals iron, zinc, magnesium, and potassium. These fruits are a good source of plant protein, too. Their tart, sweet crunch is a tasty addition to a keto menu and works in both sweet and savory dishes.
Nutrition for 3.5 oz. (100 g)
Carbs: 9.54 g
Sugars: 8.39 g
Fiber: 1.5 g
Calories: 39
These stone fruits are relatively low in carbohydrates and rich in important micronutrients including beta-carotene, vitamins A, C, E, K, and niacin. You can consume more than 100 beneficial polyphenols depending on the species of peach or nectarine. There are health benefits to the chlorogenic acid and catechins in peach flesh that generate antioxidants, including gallic acid and ellagic acid.
Nutrition for 3.5 oz. (100 g)
Fat: 15.32 g
Carbs: 3.84 g
Sugars: 0.54 g
Fiber: 3.3 g
Calories: 146
The keto diet classic is technically a keto fruit. Olives have essentially no sugars and are good snacks for a ketogenic diet. Since they are concentrated sources of monounsaturated fats, they help maintain ketosis. They are delicious ways to get some vitamin E, choline, calcium, iron, and magnesium. They are very high in sodium.
Limiting carbs, eating enough healthy fats, and maintaining ketosis can be done by planning your meals. You can find success by customizing food choices, establishing achievable eating goals, and learning about the nutritional content of your favorite foods.
