If you started on the keto diet recently, then you are probably wondering what fruit you can eat to keep your net carbs in check.
All fruits naturally contain carbs and sugar, and therefore, they quickly add up to your daily macro and may keep you out of ketosis if you eat too much of them.
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That’s why you should only eat fruits in moderation on a keto diet and focus on the keto fruit list provided below.
The picture above is the list of keto fruit showing the top 16 low-carb fruits you can eat on a ketogenic diet or a low-carb diet.
As a rule of thumb, any fruit with less than 12 grams of net carbs per 100 grams can be consumed as a treat in a keto diet as long as you keep the serving size reasonable.
Let’s see what it means and how much of each fruit you can eat while limiting your carb intake.
By the way, if you want to find out which vegetables are keto-friendly, check out my list of all the best low-carb vegetables.
Because the keto diet focuses on reducing the carbohydrate count, this keto fruit list can also be useful for people with type 2 diabetes as low-carb fruits have a low GI and therefore have a lower impact on blood sugar levels than higher-carb fruits.
What Fruits Can I Eat On A Keto Diet?
The lowest-carb fruits below are the ones you can safely include as a treat in your keto daily food plan.
These keto-friendly fruits all contain less than 6 grams of net carbs per 100 grams.
1. Avocado
Surprisingly, avocado is a fruit and not a vegetable! And they top this Keto fruit list!
Net carbs in avocado are very low, with only 2 grams of net carbs per 100 grams, and it’s a great fruit to create silky-smooth keto chocolate smoothies or keto fudgy chocolate cookies.
Avocadoes are also high in fiber, with up to 7 grams per 100 grams. Their total carbs count is 9 grams (including these 7 grams of fiber), which is quite low.
They are also rich in many other nutrients, including vitamins and minerals like magnesium, manganese, potassium, Vitamin B6, Vitamin K, and copper.
2. Rhubarb
Rhubarb is not a very popular keto fruit because it is very acidic and often requires a lot of sugar to cook and mask its acidity.
However, you can make delicious keto fruit puree by cooking rhubarb with sugar-free erythritol for a sweet keto treat.
Rhubarb compote is especially good on top of whipped cream for a low-carb, high-fat snack.
Rhubarb contains 3 grams of net carbs per 100 grams so it’s a great addition to many low-carb desserts.
3. Tomatoes
Like avocados, tomatoes are fruits and not vegetables, so we can include them in the list of the best keto-friendly fruits.
While tomatoes have a sweet taste, their carbs are low, with only 3 grams of net carbs per 100 grams and their calories are low as well.
They are delicious in salads with fresh mozzarella or in breakfast scrambled eggs.
4. Raspberries
Raspberries are the berry fruit with the least carbs, making them one of the best keto fruits.
The net carbs in raspberries are only 5 grams per 100 grams which makes raspberry very popular in keto dessert recipes.
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They are a delicious addition to keto breakfast crepes.
5. Blackberries
Like raspberries, the carbs in blackberries are very low, with only 5 grams of net carbs per 100 grams.
You can eat blackberries on their own or on top of keto pancakes or whipped cream for a delicious quick dessert.
6. Strawberries
Many believe that strawberries are high in carbs simply because they have a delicious sweet flavor.
However, the net carbs in strawberries are only 6 grams per 100 grams, and it’s a fruit full of antioxidants (useful to fight against heart disease), vitamin C, folate, and several minerals.
They make the most delicious keto strawberry muffins for snacks or keto scones for breakfast!
7. Coconut Flesh
Carbs in coconut are quite low, with only 6 grams of net carbs per 100 grams. Coconut meat is an amazing addition to keto desserts to fix your sweet tooth.
You can use coconut meat from raw dry coconuts or from the store as unsweetened coconut flakes or chips.
Always check the ingredient list, as some brands add sugar to store-bought coconuts.
8. Lemon
You can eat lemon on a keto diet which is great news as lemon is a great flavor to add to many dishes and baking like this keto lemon pound cake.
The carbs in lemons are 6 grams of net carbs per 100 grams, which is very low considering that you often use lemon in servings of less than 2 tablespoons.
What fruits should I eat less often on Keto?
The moderate-carb fruits below are the ones you can eat in moderation on a keto diet. They all contain less than 10 grams of net carbs per 100 grams.
9. Watermelon
Carbs in watermelon are moderate, with 7 grams of net carbs per 100 grams, which is still considered moderate carbs.
However, watermelon contains lots of water, and therefore, a piece of watermelon feels very heavy.
It means that you won’t be able to enjoy a large amount of watermelon on a keto diet. A recommended serving will be 1/2 cup which brings you 5.5 g net carbs.
10. Cantaloupe or Rock Melon
Like watermelons, carbs in cantaloupe and honeydew melons are moderate, with 7 grams of net carbs per 100 grams, and should be eaten in moderation.
Cantaloupe is a delicious summer fruit to indulge in and serves as a fancy low-carb appetizer with fresh mozzarella and Italian prosciutto.
11. Peach
Carbs in peach are surprisingly not high, with a still moderate amount of 8 grams of net carbs per 100 grams.
Peaches are great to make keto crumble bars or keto peach cobblers.
12. Orange
Carbs in oranges are reaching 9 grams of net carbs per 100 grams, and therefore, oranges are considered a moderate-carb fruit.
So it should be consumed in moderation with a serving of up to 2 tablespoons of juice to flavor a keto cake or salad dressing, for example.
13. Cherries and Plums
Cherries and plums are very sweet fruits, but the great news is that they are still within the moderate-carb range with 10 grams of net carbs per 100 grams.
If you are on a keto diet, you won’t be able to eat large portions of this fruit, but they will perfectly fit a moderate-carb diet macro.
What Fruits Should I Avoid On Keto?
The higher carb fruits below are the ones you can eat in small servings on a keto low-carb diet.
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They all contain less than 12 grams of net carbs per 100 grams, which is still quite low compared to some fruits like bananas (carbs in bananas are 20 grams per 100 grams).
Kiwi
Kiwis – or kiwifruits – are perfect for boosting your vitamin C, but that being said, they are high in carbs compared to similar keto vitamin C fruits like strawberries or oranges.
Carbs in kiwi are reaching 12 grams of net carbs per 100 grams. Therefore, kiwi servings should be small enough if you consider adding them to your keto daily meal plan.
Blueberries
Carbs in blueberries are higher than any other berries, with 12 grams of net carbs per 100 grams.
That’s why some keto macro applications will list blueberries as not keto-approved.
However, if you keep the portions under control, it’s fine to indulge in a few blueberries on top of a keto cream cheese pancake or to make a blueberry keto muffin.
Grapes
Grapes are not keto-friendly fruits. They contain 16.1 grams of net carbs per 100 grams. As a result, a single grape contains, on average, close to 3 grams of net carbs.
Apples
Apples contain 11.6 grams of net carbs per 100 grams on average. Some varieties are lower in carbs and some higher.
Since apples are large fruits, a single fruit contains between 10 and 12 grams of carbs.
But you can easily replace apples on a keto diet. Try my Low-Carb Keto Apple Crisp for example!
Dragon Fruit
Dragon fruit, also called Pitaya, contains an average of 10 grams of net carbs per 100 grams, so it’s not very keto-friendly.
Durian
Durians are some of the most nutritious fruits because it contains a lot of fat and carbs. As a result, durians are not keto-friendly at all with an average of 23 grams of net carbs per 100 grams.
Jackfruit
Often used to replace pulled pork in vegan recipes, jackfruit is not a keto-friendly fruit with more than 22 grams of net carbs per 100 grams.
Lychee
Lychees are delicious small berries with a large seed and a thin crocodile-like shell, but they are not keto-friendly.
With more than 15 grams of net carbs per 100 grams, they are quite high in carbs.
Persimmons
Persimmons are very large berries commonly eaten in Asia where they are the most popular fruit. One hundred grams of persimmon contains 26.6 grams of net carbs, so they are not keto-friendly.
Cherimoya
Cherimoya or custard apple is a flavorsome fruit with a custardy flesh and too many carbs to be considered keto-friendly.
It contains 14.7 grams of net carbs per 100 grams.
Conclusion
So now, with this Keto Fruit List, you’ve learned what fruits are the lowest in carbs!
Avocados are the lowest carb fruits with 2 grams of net carbs per 100g. Rhubarb (3g net carbs/100) and tomatoes (3g net carbs/100g) are a close second.
Going Further
To learn more about the keto diet, make sure to have a look at my article on starting the keto diet. It will give you plenty of tips to get going easily and avoid common pitfalls.
Take some time to calculate your carb count using my super-simple macro calculator. This will tell you how much carbs, fat, and protein you should take in a day.
You should also have a look at my list of keto-friendly vegetables to learn which one from Spinach, Zucchini, or Cauliflower is your best keto veggie!
Frequently Asked Questions
You can print this keto fruit list and ask me any questions about it on Instagram!
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