What Fruit Can You Eat on Keto?

You may figure that fruit is entirely off-limits on a ketogenic diet, along with bread and dessert, but it's not true. However, you'll want to limit fruit consumption and select low-glycemic options to avoid disrupting ketosis.

For instance, rather than eating grapes and mangoes, opt for blueberries, strawberries, or blackberries.

The key is to choose the fruits with the lowest carbohydrates, but enjoying them is still allowed on a ketogenic diet—especially in the form of a dessert with some homemade whipped cream.

What Fruit Should You Avoid on Keto?

While berries are an excellent option to quell a sweet craving on keto,  fruits like mango and pineapple are very high in carbs and sugar—not great options when seeking to keep carbs low.

In addition to the fruits noted above, here are some other high-carb fruits to avoid on keto:

  • Cherries
  • Oranges
  • Bananas

Again, fruit isn't off-limits, but we have to choose which fruits we eat and our portions wisely. The critical tip is to stick to low-glycemic berries. We'll share more on the best fruit to eat on a ketogenic diet below.

What Fruit Should You Eat on Keto?

Again, fruit is allowed on a ketogenic diet. The essential point when enjoying fruit on keto is selecting options that will maintain ketosis and not spike your blood sugar.

Now, more about the fruit that's advisable on a ketogenic diet. We're all about expanding options here rather than focusing on eliminating foods on a low-carb, high-fat protocol.

Strawberries 

Fruit is excellent for breakfast, a snack, or even dessert when gussied up with some decadent homemade whipped cream—so easy to make and the best you'll ever try. 

Also, strawberries are rich in antioxidants and vitamin C, which are essential to promote supple skin and supporting the immune system.

Plus, strawberries are brimming with other essential nutrients like manganese, potassium, and folate. Plus, strawberries have a relatively low glycemic score of 40, so you can easily include them in your keto meal plan without fear of falling off track with your macros.

Also, while strawberries contain naturally-occurring sugars, they have a lot of fiber to offset the carb impact to prevent spikes in blood sugar.

Blueberries

Perfect fresh or baked in some keto-friendly muffins; blueberries are a fantastic fruit option if you're following a ketogenic diet. Also, like strawberries, blueberries are teeming with antioxidants and lots of nutrients.

Also, similar to strawberries, blueberries contain manganese and vitamin C. Plus, these beautiful berries contain vitamin K and fiber to help with the fruit's net carb total.

Plus, blueberries are a great alternative to grapes if you're missing them as these berries are satisfyingly sweet while high in fiber. In addition to tasting perfectly pleasant fresh right out of the container, blueberries are also perfect for jams or juicing along with some nutrient-rich dark leafy greens.

Blackberries

Although a slightly seedier variety of berry, blackberries are an excellent low-glycemic fruit to eat when keeping carbs curbed.

Also, like the other berries mentioned: blackberries are rich in many nutrients. Plus, blackberries are fibrous, and also include essential elements like vitamin C, K, and A—all of which help to prevent cancer.

Plus, the nutrients included in vitamins A and C help support the immune system, combats infections, and helps prevent illness. Besides, the nutrients found in blackberries help with brain function, which can aid in improved motor skills.

Tomatoes

Similar to avocado, most think tomatoes are a vegetable and not a fruit but surprise! Whether as a delightful hit of acidity in guacamole or a topping in a keto-friendly taco, tomatoes are delicious and thankfully very low-carb fruit.

Dark leafy greens like kale, along with other vegetation like romaine or butter lettuce, are all excellent choices on a ketogenic diet. Consider tossing some tomato and cucumber into your salad bowl, along with a hefty drizzling of sugar-free dressing for some added fat, and you'll have yourself a tasty and straightforward low-carb meal.

Plus, tomatoes are rich in many other nutrients like lycopene, vitamin C, potassium, and choline—which all promote heart health.

Also, the high fiber content in tomatoes helps regulate blood pressure, as well as regulating blood sugar while keeping digestion and bowel elimination fluid.

Plus, the lycopene, lutein, and beta-carotene found in tomatoes help support eye health, skin health and can aid in the healthy development of growing babies and infants.  

Cantaloupe

Drinking or consuming water-rich foods is ideal on a ketogenic diet as our bodies lose more body fluid once we eliminate refined sugars and carbs in our diets.

Fortunately, cantaloupe is refreshing, a touch sweet, and is very hydrating. Consider making a low-glycemic fruit salad with some blueberries or blackberries for a quick snack to conquer a hankering sweet tooth, simply delicious!

Plus, this delicious melon provides a lot of nutrition in the form of vitamins A and C, along with potassium.

Avocado

Maybe the least likely item to be suspected as a fruit yet the most creamy and delicious, we give you the incomparable avocado.

Whether sliced and served up straight with a sprinkling of kosher salt or the star of a super-satisfying and savory guacamole, it's delicious.

Plus, avocados are abundant in nearly 20 vitamins, minerals, and phytonutrients—a nutritional treasure trove. We are fans of fat on keto and with good reason: healthy fats like those found in avocado also help the body absorb other needed nutrients.

In addition to providing an abundance of monounsaturated and polyunsaturated fats, avocados also contain folate, copper, vitamin K, riboflavin, potassium, niacin, vitamin E, iron, and other essential nutrients.  

Watermelon

Crisp and refreshing, perfect on a summer's day or otherwise, if you can find it, watermelon is a fantastic fruit selection on a ketogenic diet.

There's likely nothing more refreshing on a hot day than a wedge of sweet and juicy watermelon. But sprinkle the watermelon with a pinch of kosher salt and pair it with cucumber, red onion, and herbaceous oil, and you have a tantalizing snack, so tasty.

It's wise to eat as much water-rich food as possible on keto, along with pure drinking water, as the body releases more fluid than usual once we eliminate carbs. Plus, watermelon contains nutrients flushed out that more often that require replenishment, like citrulline and lycopene, two potent plant compounds.

This fruit, which is a cousin to the amazing cucumber, cantaloupe, zucchini, and pumpkin, also helps reduce blood pressure and enhances the regulation of blood sugar—even decreasing muscle soreness. 

Lemon

Although often thought of as an accent in drinks or the main attraction in lemonade, fresh lemon is a beautiful element to add to many keto dishes to keep them vibrant and delicious.

Plus, in addition to adding a delicious acidic burst to beverages, lemon also enhances alkalinity when added to water—a perfect morning drink to regulate the body's Ph balance when paired with ginger and stevia.

Also, lemons contain antioxidants like hesperidin and diosmin to reduce inflammation.

In addition to the unmistakable flavor that this fruit adds to everything, lemons are known to promote heart health, reducing the risk of heart attack and stroke when consumed regularly.

Custom Keto Meal Plan 

Cutting the carbs is an excellent approach to release fat quickly.  But some find themselves at a loss when it comes to which foods along the low-carb spectrum to eat to produce the precise results they desire. 

If you're loving the low-carb, high-fat lifestyle but need more structure to maximize results, a customized meal plan is the perfect tool to help you reach your wellness goal. 

We know the break-neck pace of modern life can make it feel like your to-do list is never-ending, and we can relate, which is why we developed a quick and easy quiz you can take to receive a customized keto meal plan that's best for you.

Remove the fuss from the meal-planning process and click here to take our brief quiz so we can provide you with a customized meal plan that's super-low in carbs and rich in abundant, delicious, healthy fats.

Summary

A ketogenic diet offers so many health benefits, and fortunately eating tasty, and antioxidant-rich fruits are among the many perks. 

Weighing your fruit portions is smart to make sure you stay within your recommended macros for the day. An affordable digital scale can be your best friend on keto to make sure you're precise with your portions to ensure the success you desire.

Fortunately, berries are incredibly filling thanks to their fiber content and, which also helps to curb the carb impact they contain when eaten.

Breathe a sigh of relief; fruit is still a fabulous option on keto—all you need to do is choose your picks wisely.  

Sources

  1. Saura-Calixto, F., Prez-Jimenez, J., & Goi, I. (n.d.). Dietary Fiber and Associated Antioxidants in Fruit and Vegetables. Fruit and Vegetable Phytochemicals, 223–234. doi: 10.1002/9780813809397.ch8
  2. Heinonen, I., & Meyer, A. (2002). Antioxidants in fruits, berries, and vegetables. Fruit and Vegetable Processing, 23–51. doi: 10.1533/9781855736641.1.23
  3. Feinmann, J. (2018). Low calorie and low carb diets for weight loss in primary care. Bmj. doi: 10.1136/bmj.k1122
  4. Ketogenic Diet and Metabolic Therapies. (2016). Oxford Medicine Online. doi: 10.1093/med/9780190497996.001.0001
  5. Sutherling, J. E. N., & Mele-Hayes, D. (2004). How to Maintain and Support a Ketogenic Diet Program. Epilepsy and the Ketogenic Diet, 83–94. doi: 10.1007/978-1-59259-808-3_5

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