Wondering what fruits you can eat on a ketogenic diet? Learn what keto friendly fruits make the cut!
If you are exploring new diets to try you have likely come across the ketogenic diet (also known as the keto diet). This low-carb, high-fat diet is renowned for its capacity to boost weight loss efforts and improve overall health. It is important to note that while keto can sometimes be viewed as extremely restrictive, with the right kind of knowledge this diet is easy to implement and will still allow you to enjoy what you are eating.
So if you’re looking to switch up your eating habits and embrace the keto lifestyle, take a minute to research what types of foods are recommended as part of this diet. Once you’ve read some informative articles such as this one (and talked to your healthcare professional, of course) you, too, can be well on your way to easily following a highly effective keto diet.
This is the ultimate guide to what types of low carb fruits you can eat as part of a ketogenic diet (spoiler alert – there are more than you think!). We also cover what fruits to avoid if you want to keep your carb intake to around 50 grams per day.
First Things First – Can You Eat Fruit on Keto?
The short answer is yes. There are certain fruits that you can eat on as part of a ketogenic diet.
There are numerous types of ketogenic diets, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the target ketogenic diet (TKD), and high protein ketogenic diet. All these diets have one thing in common – they are all characterized by being low-carbohydrate and high-fat.
People who go on this diet are required to drastically minimize their carb intake and replace it with healthy fats. Many people on low-carb diets like keto tend to stay away from eating fruit because fruits are often rich in carbohydrates (i.e. simple sugars, glucose, and fructose). However, this does not mean those on a keto diet (or any kind of low-carb diet) need to eliminate fruit altogether – they simply need to be mindful of which fruits they are consuming and serving sizes.
Why Does the Amount of Carbs in Fruit Matter?
When starting on a ketogenic diet, the reduction of carbs and increase in fat intake puts the body into a metabolic state called ketosis. When the body is in ketosis, it produces ketone bodies out of the fat you are consuming and uses them for energy rather than carbs. In other words, your body becomes incredibly efficient at burning fat, which can greatly enhance weight loss, as well as lower blood sugar and insulin levels.
That doesn’t mean that you need to eliminate carbs altogether! 50 grams per day is the threshold supported by experts and nutritionists; while it is ok to go lower than this, doing so too quickly can actually slow weight loss. Additionally, those who are experimenting with general low-carb diets will likely have a daily carb budget of 100-150 grams. All of these guidelines can leave many fruit lovers wondering whether or not they can still eat their favorite fruits while following a keto meal plan.
What Fruits Can You Eat on Keto?
The goal of a strict ketogenic diet is to stay under 50g of carbs per day. Some of the best fruits to eat include lemons, tomatoes, raspberries, avocados, cantaloupes, watermelons, and strawberries. In addition to fitting seamlessly in a keto diet, each of these foods offer a plethora of health benefits.Below, you will find a keto fruit list that breaks down the carb content in each of these foods, and some keto recipes to get you started.
Lemons provide a citrusy tang to your meals and help to fight inflammation, stabilize blood sugar levels, and boost your vitamin C and vitamin B6 levels. They’re low in calories (approximately 29 calories per average-sized lemon) and promote heart health and anemia prevention.
If you have a sweet tooth, try this tangy, six-ingredient keto lemon bar recipe. Once they are baked and cut into slices, these bars come in at roughly 2.4 grams of net carbs per slice.
Tomatoes are super low-calorie (roughly 22 calories in an average-sized tomato), which can help promote weight loss. Tomatoes are also packed with antioxidants such as lycopene, beta carotene, and naringenin.
If you’re in need of a keto-friendly and vegan snack, bruschetta stuffed avocado is a great option. The flavor combination of avocados and tomatoes is absolutely delicious, and provides a serving of heart-healthy fats.
Raspberries are another type of fruit that have a lot of antioxidants that can help reduce inflammation and lower your risk of chronic illnesses. Each serving of raspberries offers a substantial amount of vitamin C, manganese, vitamin K, and copper, which aid in boosting your overall health.
With ingredients like chia seeds, almond milk, and of course raspberries, this raspberry-centric smoothie is perfect for those on a keto diet. While the recipe does include a banana, you can easily swap it out for more raspberries in its place or throw in some strawberries for an added dimension of flavor.
Star fruit, also known as carambola, is loaded with healthy plant compounds, including quercetin, epicatechin, and gallic acid. All of these compounds offer potent antioxidant properties, and the sugars in star fruit may also carry anti-inflammatory properties.
It’s important to note, however, that star fruit may lead to adverse effects in certain people due to its high oxalate content. Individuals with kidney issues and those taking prescription drugs should be cautious when consuming star fruit regularly.
Avocados are known as a superfood of sorts – and for good reason. Packed with heart-healthy fats and vitamins C and K, avocados have a number of proven benefits. High in calories, avocados offer lots of potassium and fiber, which is excellent for gut health and digestion.
Avocados aren’t only for breakfast either! Seasoned with lemon juice and topped with chicken, these lemon chicken avocado boats are perfect for a light dinner that packs a nutritious punch.
Cantaloupes have the same amount of beta carotene as carrots, and also high folate levels, which may help in reducing the risk of some cancers and/or preventing memory loss associated with ageing.
Perfect in smoothies, salad, and even as a topping on keto fruit pizza, cantaloupe is one of the best keto-friendly fruits around.
Hydrating and delicious, watermelons not only have a low carb content, but they also prevent negative health conditions like cardiovascular disease, diabetes, and dental disease. Watermelons also happen to be great for nerve and kidney function.
A watermelon, prosciutto, and feta salad is both mineral and nutrient dense, with a significant amount of vitamins A, B1, B6, and C, as well amino acids and antioxidants. Prosciutto and feta are great sources of both protein and fat – for a little crunch, toss in some walnuts.
Strawberries are extremely nutritious, loaded with fiber and powerful antioxidants. They are also very low in calories. Strawberries are also an excellent source of vitamins, including vitamin C; in fact, a serving of eight strawberries packs more vitamin C than a whole orange.
Desserts like this strawberry rhubarb crisp offer healthy, gluten-free, and keto-friendly alternatives to beloved classics, cutting down on carbs significantly without sacrificing on flavor.
What Fruits to Avoid on Keto
If you’re aiming to stay under 50g of carbs per day, you may want to rule out fruits such as grapes, bananas, pears, apples, pineapples, and oranges – they all have high levels of carbs. The table below provides a breakdown of the net carbs in each of those foods.
As you can see from the chart above, with a limited carb intake on a keto diet you do not have much room in your daily allowance to consume these kinds of fruits. If you do, they will take up the majority of your carb allowance for the day.
The Most Convenient Way to Get Keto Fruits and Vegetables
Following a keto diet and meal plan can be tricky. It can be hard to keep track of which foods you’re allowed to eat and which foods to avoid, particularly if you’re new to the diet. An excellent way to sidestep this confusion is to sign up for a keto meal delivery service. The United States’ first ever regenerative agricultural keto meal prep company, Ketones Bodies offers a wide selection of healthy, environmentally friendly keto meals.
In as little as three steps, you can eliminate the guesswork and enjoy keto meals delivered right to your door. Take a look at the online menu, select which meals you would like to order and how many, and place your order. You can choose between placing a one-off order or opting into a subscription service for meals on a weekly or bi-weekly basis. As long as you place your order before Friday, you will receive your meal box the following Thursday. Once you do, simply heat your frozen keto meals and enjoy!
With meal delivery services like Ketoned Bodies, you’ll gain much-deserved peace of mind knowing that you’re eating foods permitted under your diet with appropriate portion sizes. You can also feel good about the food you are eating since it’s all ethically sourced from regenerative agricultural farms.
A ketogenic diet can be an excellent option for people who are looking to lose weight, boost their metabolism, or lower blood sugar levels. However, determining which healthy foods are compatible with this diet can be a challenge for those just starting out. While there are a number of fruits to avoid while abiding by a keto diet, there are still a lot of keto-friendly fruits you can enjoy in a variety of ways. Keto meal delivery services, such as Ketoned Bodies, greatly facilitate the process of integrating keto fruits and veggies into your daily routine, taking the guesswork and the effort out of keto-friendly meal planning.