When you’re on keto, the battle against carbs is real. But what about low carb fruits? Fruit is natural, sweet, and healthy… and unfortunately, many are loaded with sugar! So, what’s a keto dieter to do? Don’t worry—I’ve got the ultimate low-carb fruit lowdown for you. Stick with me, and I’ll help you navigate the produce aisle like a seasoned keto pro.
Here’s a cheat sheet of 10 low-carb fruits you can enjoy on keto/low-carb (yes, they exist!) and a few to avoid. Spoiler alert: not all fruits are keto-friendly, but the ones that are, will become your new BFFs. 🍓🥑🍋
Low Carb Fruits to Eat on Keto
These fruity gems won’t sabotage your macros. Remember to keep portion sizes in check because carbs can add up faster than your Netflix watchlist.
1. Avocado 🥑
- Carbs: ~2g net carbs per 100g (half an avocado)
- Why It’s Keto Gold: Technically a fruit (mind blown?), avocados are creamy, versatile, and packed with healthy fats. Plus, they barely bring any carbs to the table. Guac on, my keto friend.
2. Olives 🫒
- Carbs: ~1g net carbs per 10 medium olives
- Why It’s Keto Gold: Another keto-friendly “fruit” (yep, it’s a fruit too!), olives are briny little bites of heaven. Pop them in your salad or eat them straight like a snack champ.
3. Berries (Strawberries, Blackberries, Raspberries) 🍓
- Carbs:
- Strawberries: ~5g net carbs per 100g (about 5-6 berries)
- Blackberries: ~5g net carbs per 100g (small handful)
- Raspberries: ~6g net carbs per 100g (small handful)
- Why They’re Keto Gold: Berries are lower in sugar than most fruits and add a nice pop of sweetness. Pro tip: sprinkle a few on whipped cream for a keto dessert that feels downright decadent.
4. Coconut (Fresh or Unsweetened) 🥥
- Carbs: ~6g net carbs per 100g (shredded or diced)
- Why It’s Keto Gold: Coconut is fatty, delicious, and keto-approved. Go for the unsweetened kind (not sugary), and use it in desserts or as a crunchy topping.
5. Lemon and Lime 🍋
- Carbs: ~4-5g net carbs per fruit (juice and zest)
- Why They’re Keto Gold: These zesty fruits are great for flavoring water, marinades, or salad dressings. Bonus: They make you feel fancy, even if you’re just sipping lemon water in your pajamas.
6. Watermelon 🍉
- Carbs: ~7g net carbs per 100g (small slice)
- Why It’s Keto Gold: Watermelon is surprisingly low in carbs for its sweetness. Just keep portions small unless you want to break the keto bank.
7. Cantaloupe 🍈
- Carbs: ~7g net carbs per 100g (small wedge)
- Why It’s Keto Gold: Like watermelon, cantaloupe is refreshing and light on carbs. It’s also a great way to sneak in some hydration.
8. Tomatoes 🍅
- Carbs: ~3g net carbs per 100g (medium-sized tomato)
- Why It’s Keto Gold: Tomatoes are versatile, savory, and super low in carbs. Salsa, marinara, caprese salad… the possibilities are endless.
9. Starfruit (Carambola) 🌟
- Carbs: ~4g net carbs per 100g (1 small starfruit)
- Why It’s Keto Gold: This tropical treat is low-carb and visually stunning. Slice it up and impress your friends or just yourself. You deserve it.
10. Rhubarb 🌿
- Carbs: ~3g net carbs per 100g (chopped)
- Why It’s Keto Gold: This tart wonder is perfect for keto-friendly pies and sauces. Sweeten it with erythritol, and you’ll feel like a pastry chef in no time.
Not-So-Low Carb Fruits to Avoid on Keto
Not all fruits are created equal in the carb department. These sugary culprits are more “carb bombs” than keto companions.
| Fruit | Carbs per 100g | Why It’s a No-Go |
|---|---|---|
| Bananas 🍌 | ~23g | Packed with sugar—save it for a cheat day. |
| Grapes 🍇 | ~16g | Tiny but mighty in the carb department. |
| Apples 🍎 | ~14g | An apple a day? Not on keto. |
| Mangos 🥭 | ~15g | Tropical but tragically carb-heavy. |
| Pineapple 🍍 | ~13g | Sweet, juicy, and keto-prohibitive. |
Pro Tips for Keto Fruit Success
- Stick to Portion Control: Even low-carb fruits can mess with your macros if you overdo it. Measure and track like the keto rockstar you are.
- Watch for Hidden Sugars: Avoid dried fruits, juices, and canned fruits with added syrup. They’re keto kryptonite.
- Pair with Fats: Adding fats (like cream or nut butter) slows down sugar absorption and keeps you full longer. It’s a win-win.
The Final Slice (of Avocado)
Keto doesn’t have to mean a life without fruit. With these low-carb fruits, you can enjoy sweetness without sending your carb count into the stratosphere. Whether you’re munching on berries or going wild with avocado toast (on keto bread, of course), there’s no reason you can’t keep things fresh and fruity.
Got any favorite low-carb fruits I missed? Let me know—I’m always here for a good keto chat (or snack suggestion)!or you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
