- What Are the Best Low-Carb Fruits to Eat on a Keto Diet?
- A Primer on the Keto Diet and Ketosis
- What Fruits to Eat on a Low-Carb Keto Diet
- A Short History of Fruit
- Is Fruit Really That High in Sugar?
- Top 12 Keto Fruits
- The Spectrum of Fruits on a Keto Diet
- Can You Eat Fruit on a Keto Diet?
- How Much Fruit Can You Eat on a Keto Diet?
- Keto Fruit That Won’t Put Your Carb Count Over the Edge
- 7 foods that have more vitamin C than an orange
- Low-carb foods have plenty of vitamins
- Vegetables have more vitamin C than fruit, and less sugar
- Best low-carb sources of vitamin C
- Low-carb diet vitamin supplements
- Fruits and berries: A keto guide
- Low Carb Fruits List – The Ultimate Guide to Keto Fruits
- Can you eat fruit on a Keto Diet?
- Keto Low Carb Fruits List – Carbs in Fruit per 100g
- High Carb Fruits List – Carbs in Fruit per 100g
- It’s one of the burning questions of our time: can you eat fruit on keto?
- Honeydew melon
What Are the Best Low-Carb Fruits to Eat on a Keto Diet?
Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy high-fat, low-carb ketogenic diet.
With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.
A Primer on the Keto Diet and Ketosis
First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, a nutritionist based in New York City. While several types of the keto diet exist, the standard approach to this plan requires you to take in about 75 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs.
Because some fruits have more carbs than others, knowing which to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.
Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding.
RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet
For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, LLC based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks.
Play it safe and ask your healthcare team if keto is right for you.
What Fruits to Eat on a Low-Carb Keto Diet
If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb diet Atkins. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following.
If you’re a fruit lover on the ketogenic diet, you may be wondering if there are keto fruits that won’t negatively affect your goals. Fruit is healthy, after all, right?
But on a high-fat, low-carb diet, eating too many net carbs can elevate your blood sugar and kick you out of ketosis.
Luckily, there is a difference between high-carb fruits and low-carb fruits — and there are some keto-friendly fruits that even have healthy fats. In this article, you’ll learn how to incorporate “nature’s candy” into your meal plan without harming your insulin sensitivity or blood sugar levels.
Birthday Cake Keto Bars are here!
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
A Short History of Fruit
Fruits started in the wild where humans and animals consumed them. Later, these sweet gifts of nature were cultivated in more agricultural settings. Today, it’s almost impossible to find fruit in the wild — at least in the U.S. — except for some wild berry bushes and a citrus tree here and there.
Human beings have a long tradition of gathering, cultivating, and eating fruits. To understand why people like fruit and what the effects of fruit are on human health, it is vital to understand the history, science, and biology behind human fruit intake.
Ancient and Modern Fruit
Humans and animals are naturally attracted to fruit because it contains sugar, vitamins, minerals, phytonutrients, and antioxidants.
Fruit plants evolved alongside animals, using their sweetness and nutritional value to hitch a ride for their seeds in the digestive systems of mammals (including humans) and birds. This relationship allowed fruit plants to expand their range.
Somewhere around 10,000 years ago, as humans made the shift from nomadic hunting and gathering to agriculture, they began selectively breeding fruit for traits they preferred.
As a result, over hundreds and eventually thousands of years, fruits became bigger, juicier, easier to grow and eat, and — of course — sweeter.
Most modern fruits grown by humans have followed this path from wild to domesticated. As a result, most modern fruits are almost unrecognizable compared to their ancient counterparts.
In addition to getting bigger, easier to eat, and sweeter, this process of cultivation may have also reduced the number of phytonutrients in modern plants. While modern fruits are easier to grow, they may be less nutritious than ancient or wild plants.
Higher Yields Equal Fewer Nutrients
Recent humans have continued the trend with modern agriculture. Post World War II fruit production has intensified, becoming more industrialized and technological. Big corporations focus on high output and fast growth rates, which reduces the levels of vitamins and minerals in food.
As companies focus on increased sugar content and high yield to make more money, greenhouse gas emissions resulting in higher carbon dioxide levels are also accelerating the growth of plants and increasing their carbohydrate content.
One paper published in 2008 found higher yields of fruit and other plants meant lower levels of nutrients: high-yield crops had 5%-40% fewer vitamins, minerals, and proteins.
Another researcher found in 1991 that compared to organic methods, non-organic plant foods had 30% lower levels of the following vitamins and minerals: calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc, beta-carotene, and ascorbic acid.
Organic fruits are higher in antioxidants, with less pesticide residue and less of the heavy metal cadmium.
Is Fruit Really That High in Sugar?
To understand if fruit is really that high in sugar, you have to know what sugar is. There are three main types of sugar — sucrose, glucose, and fructose — and they are all carbohydrates.
Glucose and fructose are both called simple sugars because they each have one sugar molecule.
Most fruits contain sucrose. Sucrose is made up of a combination of glucose and fructose.
Carbohydrates are a fast-acting, readily available form of energy. But fructose is different from other carbs in a significant way: your liver must convert fructose into glucose before your body can use it for fuel.
Fructose and Your Health
Fructose doesn’t raise insulin levels as much as other sugars, but it can still cause problems. Fructose is less filling than other sugars and causes more fat storage.
Other issues associated with fructose include increasing:
- Small dense LDL levels — the type of cholesterol that causes health problems
- Fat storage in your liver
- Triglyceride production
- Free radicals and oxidative stress
Eating fructose is also linked to obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance, and high blood pressure.
Because of its effects on your liver, fructose has similar side effects to ethanol (drinking alcohol) compared to other forms of sugar.
Fructose doesn’t get you drunk, but drinking a can of soda — or binging on fruit — can have a similar effect on your liver to drinking a can of beer.
Is Sugar Addictive?
All sugar, even natural sugar from fruit, is addictive to animals and people.
In ancient times, sugar did not cause as many problems as it does now because it was only available in the form of fruits growing in late summer and early fall.
People 10,000 years ago didn’t eat fruit or artificial processed sugar foods daily or year-round.
In modern humans, sugar can trigger the brain’s opioid reward system. Some scientists think eating sugar has parallels with drug abuse.
Sugar consumption is associated with binge eating, obesity, and changes in neurotransmitters.
Fructose and Keto
If carbs and sugar are a no-no on keto, that’s doubly true for fructose because of its ability to cause additional health problems.
Fructose is also anti-ketogenic because your liver has to metabolize it. Similarly to glucose, as soon as your body digests fructose, it replenishes your liver glycogen stores. This may temporarily kick you out of ketosis.
Isn’t Fruit Necessary?
It’s true — some fruits contain a good amount of vitamins and minerals, but that doesn’t make them a necessary part of a low-carb or keto diet.
Dr. Jennifer Di Noia, of William Patterson University in New Jersey, studied 47 plant foods and ranked the top 41 “powerhouse fruits and vegetables” from highest to lowest based on the content of 17 critical nutrients: fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D, and others.
Here’s the top 10 list:
- Chinese cabbage
- Beet greens
- Leaf lettuce
- Romaine lettuce
- Collard greens
What’s missing? You may have noticed fruit is absent from the top ten most nutritious plant foods.
You’ll notice that the fruits on the list are very low-carb.
Many fruits are nutritious, but most fruits have a relatively high carb content. If you want a daily source of vitamins and minerals, start with eating more low-carb vegetables.
Organ meats and shellfish are also nutrient-dense foods that supply plenty of vitamins and minerals and keep you in ketosis.
Top 12 Keto Fruits
Too much fructose is bad for your health, but not all fruits are high in fructose. Some fruits are lower in sugars and pack a big nutritional punch.
In moderation, the health benefits of certain fruits can outweigh the downsides of sugar and fructose. And all fruits are far better than processed foods for an occasional treat.
Here are the top 12 “keto fruits” that fit into a keto diet:
Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones, and even freshens your breath.
Limes are another popular citrus fruit. High in vitamin C, limes can improve digestion, fight off infections, and may reduce the chance of cancer and heart disease.
Avocados are a fruit, not a vegetable. They contain more potassium than bananas and they’re loaded with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
Avocados are one fruit that fits right into a keto diet thanks to the high-fat content.
Per 100 grams, avocados contain 167 calories, 15g fat, 6.8g fiber, 1.8g net carbs, and just 0.08g fructose.
A standard avocado serving size is 1/3 of an avocado or about 50 grams. However, you can easily eat more avocado than that on your keto diet.
#4: Olives (Green or Black)
Just like avocados, most people don’t think of olives as fruit. Olives are a good source of dietary antioxidants and healthy fats.
They can improve circulation and reduce blood pressure by increasing nitric oxide levels. Olives are also anti-inflammatory, and their vitamin E content boosts brain health and helps keep free radicals under control.
#5: Bell Peppers
In Dr. Di Noia’s fruits and veggies study, bell peppers were the top-ranked healthy fruit, ranked 17 overall.
You can eat them like vegetables — raw or cooked. Bell peppers are filling, low in calories, and great for keto-friendly dipping sauces.
This fruit is rich in vitamin C and carotenoids, and a great source of antioxidants. There are many health benefits, like improved eye health and — with its antioxidant activity — it may even reduce the risk of chronic diseases like heart disease and cancer.
Tomatoes are yet another fruit that you can enjoy like a vegetable. You can eat them raw, steamed, sauteed, or as part of a sauce, soup, or stew. Cherry or grape tomatoes are perfect for snacking.
Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease]. Tomatoes also provide plenty of vitamin C, potassium, folate, and vitamin K.
Once dismissed by fat-phobic dietitians, coconuts are an outstanding choice for your keto meal planning.
They’re considered a fruit, nut, or seed depending on who you ask — but coconuts are great for you no matter how you classify them. To avoid fructose, stick with the fleshy interior instead of drinking coconut water.
Coconuts are packed with natural dietary fiber to help satisfy your appetite. They also provide vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. And coconuts are loaded with healthy fats, including lauric acid, which increases your HDL or “good” cholesterol.
No one is going to mistake strawberries for a vegetable. Strawberries are a lower-carb fruit that can safely satisfy your fruit cravings on keto (in moderation).
Pro tip: Whip up some fresh whipped cream and add to fresh berries for a simple, low-sugar dessert.
Strawberries have plenty of fiber, high levels of polyphenols, and they’re a good source of manganese and potassium. When it comes to antioxidant capacity, strawberries are among the best of the best fruits.
Per 100 grams, strawberries contain 32 calories, 2g fiber, 5.7g carbohydrates, and just 2.44g fructose. A typical serving of strawberries is 8 large strawberries (about 144g).
Raspberries offer plenty of antioxidants: vitamin C, quercetin, and gallic acid. This fruit can help prevent cancer, heart disease, and circulatory problems.
They also contain ellagic acid, a natural compound with additional chemopreventive (cancer-preventing) benefits and anti-inflammatory properties.
Per 100 grams, raspberries contain 52 calories, 6.5g fiber, 5.5g carbohydrates, and a mere 2.35g fructose. A typical serving of raspberries is 1 cup of raspberries (about 123g).
Blackberries are a bramble fruit that grows in upright shrubs or trailing varieties. Unripened blackberries are incredibly tart, while the ripe berries are dark, dull, soft, and very sweet-tasting.
Blackberries are high in vitamin C: a cup of blackberries has half the U.S. daily recommended value for an adult on a 2,000 calorie diet.
They’re also high in fiber, vitamin K, and manganese. Blackberries even help reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.
Per 100 grams, blackberries contain 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose. A typical serving of blackberries is 1 cup of fresh blackberries (about 142g).
Plums are a pit fruit that can range from sweet to tart. You can eat plums fresh or use them for making jam or other fruity desserts.
Plums contain vitamins A, C, and K, along with potassium, copper, and manganese.
They’re also rich in antioxidants that can reduce inflammation and protect your cells from oxidative damage. Plums contain about twice the amount of polyphenols compared to most other fruits.
Blueberries are relatively low in calories but packed with vitamin C, vitamin K, and manganese. They contain trace amounts of many other nutrients.
Blueberries rank higher than most fruits for antioxidant content. They’re also high in beneficial flavonoids — colorful polyphenol antioxidant compounds — like anthocyanins.
Per 100 grams, blueberries contain 57 calories, 2.4g fiber, 11.6g carbohydrates, and about 5g fructose. A typical serving of blueberries is 1 cup fresh blueberries (about 150g).
The Spectrum of Fruits on a Keto Diet
Now that you know the best keto fruits, where do all the rest fit?
The good news is that you can eat any fruit in moderation on keto. Since most fruits do contain carbohydrates, the key to success is knowing how many total carbs you can eat on a keto diet.
If you decide to eat fruit, stick to fresh, raw, or home-cooked fruits. Avoid fruit juices (other than lemon or lime juice) and fruits with added sugar, juice, or other processed or packaged forms of fruit.
Here’s how most other fruits rank from best to worst for keto eating. Consume the lower-ranked fruits occasionally and in limited quantities, not daily:
Can You Eat Fruit on a Keto Diet?
In a word, yes. You can eat fruit on the keto diet. Think of fruits more like a condiment or seasoning, as opposed to the main course or frequent snack.
For example, fruit can be a perfect addition to salads for more color and flavor, or you can make sugar-free, low-carb jams and preserves.
You can enjoy keto fruits by themselves or in these easy recipes and smoothies:
- Citrus Keto Green Smoothie
- Buzzy Raspberry Lemonade Spritzer
- Raspberry Keto Thumbprint Cookies
- Blueberry Cheesecake Pancakes
- Nootropic Berry Chocolate Protein Smoothie
- Chocolate Pancakes With Blueberry Butter
The bottom line: Don’t stress out if you feel like indulging your sweet tooth with fruits. Fruits offer much better nutritional value than processed carb sources, and in moderation, they won’t have much negative impact on fat burning or fat loss.
How Much Fruit Can You Eat on a Keto Diet?
To figure out how much keto fruit you can eat without getting out of ketosis, calculate your macronutrients with the Perfect Keto Macro Calculator. This way, you’ll know your exact daily carbohydrate limit.
Use the Perfect Keto calculator to know how to calculate macros.
Keto Fruit That Won’t Put Your Carb Count Over the Edge
The keto diet is a high-fat, moderate-protein, and very low-carb diet. You do have to cut back significantly on carbs (aka glucose, or sugar), which means a lot of foods are either eliminated or severely restricted. While that restriction alone deserves pause, (read more about why you might want to give up restrictive diets once and for all) if you’re an avid follower of the keto diet, you should still find ways to keep your favorite, nutrition-rich foods on your plate. (More: Is the Keto Diet Bad for You?)
Typically, one of the first things to go is fruit, thanks to its generally high sugar count, but that certainly doesn’t mean you need to cut all fruit out of your diet. There are numerousketo fruits that have a lower carb count and will make sure to keep you in ketosis. (BTW, there are specifically approved keto vegetables as well.)
To achieve ketosis, the recommended macros distribution is 70-75 percent of your daily calories from fats, 20-25 percent from protein, and 5-10 percent from carbs. For example, on a 1,800-calorie diet, that would mean you’re consuming 140-150 grams of fats, 90-113 grams of protein, and 23-45 grams of carbs on a daily basis. The exact number of carbs it takes to stay in ketosis varies from person to person, but, on average, it’s between 20-30 grams a day.
Some keto diet followers choose to track carbs by looking at net carbs vs. their overall carb count because they feel it gives a more accurate picture of digested carbs because your body doesn’t actually digest fiber, which is a form of carbohydrate. Net carbs are calculated by subtracting grams of fiber from the total grams of carbs. People who track their net carbs versus total carbs on the keto diet will want to stay below 35 grams of net carbs per day to stay in ketosis, again, with the caveat that the exact number will be different for everyone. (Related: Study Suggests Carbohydrates That Are High In Fiber Are Key to Healthy Life)
Now that you know how and why to track your carb intake, here is a helpful list of keto fruit that’s low carb diet-approved. You’ll also find the grams of net carbs for
Here is a list of 10 keto fruits that you can munch on while following the keto diet along with the grams of net carbs per one cup of each. Note that your serving size can and should change depending on your carb intake for the day, but this will serve as a good starting guide to keto fruit you certainly eat.
Keto Fruit List
- 1 lemon = 5.4 grams net carbs
- 1 cup blueberries = 17.8 grams net carbs
- 1 cup raspberries = 6.7 grams net carbs
- 1 lime = 5.2 grams net carbs
- 1 cup strawberries = 8.2 grams net carbs
- 1 cup watermelon = 10.9 grams net carbs
- 1 cup avocado = 3.6 grams net carbs
- 1 cup blackberries = 7.1 grams net carbs
- 1 cup cantaloupe = 12.3 grams net carbs
- 1 cup tomato = 3.3 grams net carbs
Lemons, including lemon juice and lemon zest, are used in many keto recipes to add flavor. One lemon provides 24.4 calories, 7.8 grams of carbs, and 2.4 grams of fiber. This equates to 5.4 grams of net carbs. Lemons are also an excellent source of vitamin C. Many recipes use the juice of one-half to one full lemon, and lemon juice can be used to flavor ice pops, baked goods, marinades, dressings, and sauces. (Related: How to Cook with Citrus for a Vitamin C Boost)
One cup of fresh blueberries provides 84.4 calories, 21.4 grams of carbs, 3.6 grams of fiber, and 17.8 grams of net carbs. These blue-hued berries are also an excellent source of vitamin K and C, and the mineral manganese. They’re also brimming with anthocyanins, an antioxidant that is found in blue- and red-colored foods, and some research has shown that they may help protect against aging and certain forms of cancer (such as cervical cancer). Use 1/2 or 1/4 cup to top salads, add to baked goods like keto-friendly pancakes, muffins, and waffles, or serve on full-fat Greek yogurt. (Related: 5 Easy Breakfast Ideas Healthier Than a Blueberry Muffin)
Berries are a great keto fruit option to incorporate on a low-carb diet. One cup of fresh raspberries provides 64 calories, 14.7 grams of carbs, and 8.0 grams of fiber (or 6.7 grams of net carbs which is lower than other berries). Like other berries, raspberries are an excellent source of the antioxidant vitamin C and manganese with one cup providing 54 percent and 41 percent, respectively, of the recommended daily amounts. It also offers 12 percent of the recommended daily amount of vitamin K, which is needed to produce the proteins that help with blood clotting and bone metabolism, and numerous other metabolic functions in the body.
Raspberries also contain several phytochemicals including anthocyanins and quercetin. The anti-inflammatory compound anthocyanins may help reduce the risk of heart disease and diabetes and may help improve short-term memory, while quercetin has been linked to slowing cancer growth. Enjoy 1/2 to 1/4 cup raspberries in a smoothie, over full-fat cottage cheese, or blended into marinades, sauces, or dressings. (Related: What Are These Phytonutrients Everyone Keeps Talking About?)
Similar to lemons, both the juice and zest of limes can help flavor keto recipes and provide nutrition. One lime provides 20.1 calories, 5.2 grams of net carbs, and 1.9 grams of fiber. Limes are also an excellent source of vitamin C with one lime contributing 32 percent of the daily recommended amount. Limes can be used together with some of these other keto fruits to make sweet-tart ice pops. You can also grate lime zest and stir it into full-fall Greek yogurt for a dip or sauce.
One cup (or about eight strawberries) provides 46.1 calories, 11.1 grams of carbs, and 2.9 grams of fiber—that’s 8.2 grams of net carbs. These red gems are jam-packed with, you guessed it, vitamin C. One serving of strawberries (or roughly one cup) has more vitamin C than an orange, actually. They also contain 6 percent of the daily recommended amount of potassium, which helps with muscle contractions and nerve impulses. Potassium is also an electrolyte that helps maintain proper dehydration. (Related: 7 Incredible Health Benefits of Strawberries)
Serve up strawberries over full-fat ricotta with a sprinkle of nuts, in dark chocolate bark, as an addition to a keto “fat bomb”, or in a keto-friendly strawberry cream pie.
Just like its name indicates, watermelon is made up of mostly water (92 percent to be exact). One cup of diced watermelon provides 45.6 calories, 11.5 grams of carbs, and 0.6 grams of fiber (or 10.9 grams net carbs). Watermelon is an excellent source of vitamins A and C, and this delicious melon also includes the powerful antioxidant lycopene, which is associated with a lower risk of heart disease and cancer. Enjoy sliced watermelon as a snack or dessert, skewer, and dip into dark chocolate, or serve with full-fat cheese. To enjoy watermelon all year long, take stock when it’s in-season, cut the keto fruit into cubes, and freeze. During even the snowiest winter months you can toss the frozen watermelon in the blender for smoothies or juices. (Related: The Health Benefits of Watermelon Besides Keeping You Hydrated)
Technically a fruit, avocados are the creme de la creme of keto fruits. They do contain some carbs but also a whole lot of fat, which is great if you’re on the keto diet. One whole avocado provides 322 calories, 17.1 grams of carbs, 13.5 grams of dietary fiber (or 3.6 grams of net carbs), and 29.5 grams of mostly monounsaturated fat, the good kind of fat that can reduce bad cholesterol levels in your blood, therefore, lowering your risk of heart disease and stroke. It’s also an excellent source of vitamins C, E, K, and B6, folate, pantothenic acid, and potassium, and a good source of riboflavin, niacin, magnesium, phosphorus, copper, and manganese. Vitamin B6 helps your body produce many hormones such as serotonin, norepinephrine, and melatonin, and copper plays a role in making red blood cells, maintaining nerve cells, and the immune system. The latter also helps form collagen and plays a role in energy production. (Related: Why B Vitamins Are the Secret to More Energy)
This keto fruit also contains the antioxidant lutein, which can help keep eyes healthy, and beta-sitosterol, which studies have linked to lowering blood cholesterol. There are so many ways you can eat avocado (that have nothing to do with gauc), so slice it over a salad, blend it into a smoothie, use as a fat replacement in baking, or slice one in half and fill its center with a cracked egg, then bake. (Related: 10 Delicious Avocado Desserts)
These heavily seeded berries make for a great keto fruit choice. One cup of fresh blackberries provides 61.9 calories, 14.7 grams of carbs, and 7.6 grams of fiber (or 7.1 net carbs). They are also an excellent source of vitamins C and K, as well as manganese. They’re also bursting with phytochemicals, which have been shown to help fight or prevent some cancers and may help reduce the risk of heart disease. Top over full-fat Greek yogurt or cottage cheese or combine with lemon to add flavor to sorbets or ice pops. (Related: 10 Protein-Packed Yogurt Bowls That Will Jumpstart Your Morning)
One cup of diced cantaloupe is 53 calories, 12.3 grams of carbs, and 1.4 grams of fiber. It’s also an excellent source of vitamins A and C, and a good source of potassium, and the phytochemicals lutein and zeaxanthin, both of which may help promote healthy eyes and also help prevent certain forms of cancer (including breast and lung). Blend cantaloupe into smoothies, wrap slices of it with prosciutto or make chop it to use in homemade salsa.
Tomatoes, also technically a fruit, are a good choice if you’re on the keto diet. One medium tomato provides 22.1 calories, 4.8 grams of carbs, and 1.5 grams of fiber (which equals 3.3 grams of net carbs). This red keto fruit is also an excellent source of A and C, and a good source of vitamin K. Cooked tomatoes and tomato products have the phytonutrient lycopene, but raw tomatoes do not provide much of it because lycopene is much more active (aka bioavailable) when processed (like in ketchup or tomato paste) compared to simply eating a slice of tomato off the vine. Use fresh tomatoes in salads or cooked on keto-friendly pizza made with a cauliflower crust (to make it low-carb and keto-friendly), roasted, or baked and stuffed with ground beef.
7 foods that have more vitamin C than an orange
Vitamin C is well-known for its antioxidant properties, protecting against oxidative stress and maintaining a healthy immune system. Indeed, it’s often recommended we eat foods high in this essential nutrient when we’re ill. Oranges in particular have gained a reputation as a rich source, containing 52mg of vitamin C per 100g, but they also may cause a rise in blood sugars as 1 medium orange contains around 13g of carbs.
Thankfully, there are plenty of other lower carb foods high in vitamin C, which can help you meet the recommendation of 40mg per day. Oranges are out and red peppers are in! Coming in at a whopping 208mg of vitamin C per medium red pepper.
Here are some examples from highest to lowest in vitamin C:
At only 4.3g of carbs, red peppers are a staple low carb vegetable. Did you know that one medium red pepper also contains 208mg of vitamin C? Adding a few slices to your salad is an easy way to meet the recommended intake.
Blackcurrants contain around 200mg of vitamin C per 100g and only 6.6g of carbs. Add a handful of blackcurrants onto some Greek yoghurt for a vitamin C packed low carb breakfast.
Containing 190mg of vitamin C per 100g, adding a garnish of fresh parsley to your meals is a quick and easy way to add vitamin C to your diet. Try on poached eggs or baked chicken breast for a vitamin C packed low carb meal.
At only 1.4g per 100g, try frying kale in olive oil for an excellent low carb alternative to carb heavy crisps. Not only this, but you’ll be getting a good amount of vitamin C – kale contains around 110mg per 100g.
A popular vegetable to include with dinner and a great source of fibre, broccoli also contains only 3.1g of carbs and 79mg of vitamin C per 100g. Try it fried in olive oil with salt and minced garlic for a simple side dish.
Watercress contains lots of essential nutrients, including 62mg of vitamin C. It’s also very low in carbs (0.4g per 100g) so would make for an excellent low carb lunch paired with some egg mayonnaise (a classic combination!).
Strawberries are one of our favourite low carb fruits, containing only 6.1g of carbs per 100g. Enjoy sliced with cream for a quick and easy dessert. Plus, it’s rich in vitamin C, containing 57mg per 100g.
You can find more examples of low carb foods rich in vitamin C when you join the award-winning Low Carb Program.
When you think of vitamins, which food comes to mind first? Is it oranges? Or perhaps apples, mangos or grapes?
Either way, I bet you are thinking of fruit.
Fruit has a great reputation. These beautiful, juicy, brightly coloured treats are supposed to be packed full of vitamins, fibre and all sorts of goodness.
But fruit is also high in sugar. Especially concentrated forms like juices and smoothies.
Once you go low-carb, fruit is out.
Some of us worry about this. We’ve been told so many times that fruit is the path to nutritional righteousness. How can a low-carb diet be healthy, if it excludes fruit?
Low-carb foods have plenty of vitamins
In reality, fruit is not the only source of vitamins, and not even the best one – despite all the good PR.
Staple low-carb foods include plenty of vitamins:
- Animal-based foods like meat, dairy and eggs are rich in vitamins B and A
- Oily fish is the best food source of vitamin D
- Oils, seeds and nuts provide vitamins E and B
You could get most of what you need from those foods alone.
Vitamin C is slightly different. It can only come from plant sources. And it’s true that most fruit is high in vitamin C.
But so are vegetables! And that’s the answer.
Vegetables have more vitamin C than fruit, and less sugar
Veggies get their share of good PR. But they seem like a poor cousin of fruit. Surely the smooth, colourful, sweet fruit are more nutritious than boring old spinach or broccoli?
That’s a myth! Many low-carb vegetables have a higher vitamin content than fruit.
The best source of vitamin C is not oranges or lemons. It’s actually humble bell peppers, with over three times more vitamin C (yes, three times!) than oranges.
Berries are also a good source of vitamins. They are a bit higher in carbs than vegetables, but not as high as fruit. Most low-carb diet plans allow berries, so make the most of them.
Best low-carb sources of vitamin C
Yellow bell pepper
|Per 100g (3.5oz)||Vitamin C||305% DV||Net carbs||5g|
On top of our list is yellow bell pepper, providing a whopping 305% of your daily vitamin C requirement in 100g (that’s about a half of a large pepper).
The same amount of oranges would only give you 88% of your daily value of vitamin C, but with double the carbs.
The best way to eat peppers is fresh – just cut it in strips and enjoy with a dip, or add peppers to salads and vegetable smoothies. Roasted peppers are also lovely.
Red bell pepper
|Per 100g (3.5oz)||Vitamin C||212% DV||Net carbs||4g|
Red bell pepper gets its own entry, as it has a slightly different nutritional profile.
It is not as high in Vitamin C as its yellow cousin, but it still beats oranges hands down.
So if you can’t find any yellow peppers, red bell peppers are next on the list.
|Per 100g (3.5oz)||Vitamin C||200% DV||Net carbs||5g|
Kale might look like glorified grass, but is ridiculously nutritious. A small 100g portion has 200% of your daily vitamin C requirement.
It is also very high in Vitamin A, iron, magnesium and fibre.
Make salads and smoothies with kale, fry or steam for a side dish, or add it to soups and stews.
|Per 100g (3.5oz)||Vitamin C||148% DV||Net carbs||4.5g|
Broccoli is a very versatile vegetable. It can be a simple side dish on its own. It can also play a central role in soups, frittatas and gratins.
Strong-tasting cheese (like cheddar, stilton or parmesan) is a good companion for broccoli.
|Per 100g (3.5oz)||Vitamin C||141% DV||Net carbs||5g|
These tiny cabbages are nutritional gems. Their reputation of blandness is mostly due to boring cooking methods like boiling. They are great if you fry or roast them instead, with plenty of fat.
Bacon works well to jazz up Brussels sprouts. It helps to bring out their more adventurous side – so try frying them together.
|Per 100g (3.5oz)||Vitamin C||97% DV||Net carbs||6g|
Berries are great as a low-carb treat. Most of them are quite high in vitamins. Strawberries are the best choice for vitamin C.
Fresh strawberries are fantastic, especially when in season. Frozen strawberries work well in smoothies and dessert recipes.
|Per 100g (3.5oz)||Vitamin C||80% DV||Net carbs||3g|
And last but not least, we have the queen of low-carb vegetables – cauliflower. Cauliflower is a great low-carb substitute for potatoes and rice, so it is already hugely popular.
If you needed another reason to eat cauliflower, think of its high vitamin C content – almost as high as oranges.
Low-carb diet vitamin supplements
If you are still worried about getting enough vitamins on your low-carb diet, consider taking a daily multivitamin. It is a simple insurance policy against nutritional deficiencies.
Choose a high-quality, extra-strong formulation, ideally one that’s developed specifically for low-carb dieters.
How to choose the right multivitamin for a low-carb diet
Buy low-carb diet multivitamins on Amazon
27 March 2017 Diet tips and aids, Low Carb Supplements atkins vitamins, Low-carb diet vitamins
Among her findings:
- 14% of males and 10% of females were vitamin C deficient.
- Only 6% of 12- to 17-year-olds were deficient.
- The adults aged 25 to 44 had the worst vitamin C levels.
Nearly one-quarter — 23% — of males aged 25 to 44 were vitamin C deficient, compared with 15% of 65- to 74-year-olds.
Among females, 20% of those aged 25 to 44 were deficient, whereas 13% of 65- to 74-year-olds were also vitamin C deficient.
- Smokers were nearly four times as likely to be vitamin C deficient as nonsmokers.
- Those who didn’t take a vitamin supplement were three times as likely to be deficient in vitamin C.
Seniors are most likely to purchase and use vitamin supplements, notes Johnston. “Vitamin C consistently ranks as one of the most frequently purchased supplements,” she writes.
“We showed that individuals who did not use supplements in the previous month had a greatly increased risk of vitamin C deficiency,” she notes. “For many years, physicians, dietitians, and other health professionals have hesitated to discuss vitamin supplements with patients.”
Seniors are also more likely to take their medicine with orange juice,” says Zanecosky. “A lot of seniors buy fortified orange juice, which has vitamins C, E, D, and calcium added. Children are getting juices fortified with vitamin C.”
How often does she have to say it? “Eat fruits and vegetables! We always encourage people to eat a variety. If all you eat is an apple, you won’t get vitamin C.”
Potatoes are low in fat and calories. “The problem is what people put on top of the potato,” Zanecosky tells WebMD. “Salsa adds vitamin C, and is a low-fat, low-cal alternative to sour cream, margarine, or butter. Salsa even counts as an extra vegetable! Broccoli also has vitamin C. Broccoli with cheddar cheese over a potato — you get calcium, vitamin C — a lunchtime meal.”
Also, ample amounts of vitamin C are found in:
- Orange juice
Zanecosky advises eating foods rather than relying on supplements. “The foods have many more other vitamins and minerals that you don’t get in a pill,” she notes. “They’re low in calories, low in fat, and fill you up. Don’t tell me you can’t find food on this list that’s good.”
Fruits and berries: A keto guide
The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.
This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction .
One small study showed that in healthy volunteers, diets of 20 and 50 grams of carbs promoted ketosis with equal success. However, it is not known that this would be the case in obese individuals or those with metabolic syndrome or type 2 diabetes.
However, there is not yet any RCT that has tested the weight loss or health benefits of two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to generally show better results, compared to RCTs of less strict low-carb diets.
RCTs of low-carb interventions for weight loss ↩
Net carbs = total carbs minus fiber ↩
We define a keto diet as having less than 20 grams of carbs per day:
How low carb is keto? ↩
We define a keto diet as having less than 20 grams of carbs per day:
How low carb is keto? ↩
You can check for yourself in the USDA Food Composition Databases that vegetables generally are as rich in nutrients like vitamins, minerals, fiber, and other beneficial plant compounds as fruits, if not more. ↩
Nutrition facts for oranges, yellow bell peppers, green bell peppers and kale.
There’s no good reason to fear natural saturated fats, including from dairy:
Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis
In fact, if anything, people eating higher-fat dairy products tend to on average have lower body weight and possibly fewer metabolic issues:
European Journal of Nutrition 2013: The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease ↩
Regarding “primates in natural environments”, “gorged on fruit” and “pack on pounds to survive”, see the following references:
International Journal of Primatology 1998: Changes in orangutan caloric intake, energy balance, and ketones in response to fluctuating fruit availability
Dr. Christopher S. Bard: Why do humans crave sugary foods? Shouldn’t evolution lead us to crave healthy foods?
Obesity (Silver Spring) 2013: Redefining metabolic syndrome as a fat storage condition based on studies of comparative physiology ↩
This could primarily apply for people with obesity and type 2 diabetes (insulin resistance), where studies have demonstrated that a low-carb diet can be helpful:
PLOS ONE 2015: Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis
Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis ↩
Low Carb Fruits List – The Ultimate Guide to Keto Fruits
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This low carb fruits list will be your guide to eating fruit on a keto diet. It’ll tell you what fruits are low in carbs as well as tell you what are keto friendly fruits.
When starting a keto diet, people often ask, how many carbs should you have in a day? What can I eat on a keto diet? Are they any zero carb foods? What are low carb fruits and vegetables?
Today I’m going to try and answer a few of these questions for you.
A few weeks back I created this low carb vegetable list, which will tell you which all of the keto friendly vegetables.
I also wrote a whole post about how to calculate your macros for a keto diet. It helps you calculate how many carbs you should have in a day.
We also have this handy dandy beginner’s keto grocery list which will tell you what you can have on a keto diet.
All of these things will help you create a keto meal plan so you can succeed on your keto diet. If you need more help creating a keto diet meal plan, we have a free keto diet meal plan and I also have a few free keto meal plans on my other blog, here and here.
Can you eat fruit on a Keto Diet?
Below I’ve broken down fruit into 2 different lists. High carb fruits list and low carb fruits list. Now be aware, these fruit nutrition lists are per 100g. So when you look at coconut it will seem high, but 100g of coconut is a lot of food since it’s so light compared to something that is dense like stone fruits.
Keto Low Carb Fruits List – Carbs in Fruit per 100g
All of the following nutrition information was looked up using my favorite nutrition tracker app, Cronometer.
- 8.6g carbs in avocado
- 1.8g net carbs avocado
- 15.2g carbs in coconut
- 6.2g net carbs in coconut
- 3.8g carbs in olives
- 0.5g net carbs in olives
- 3.9g carbs in tomatoes
- 2.6g net carbs in tomatoes
- 14.5g carbs in blueberries
- 12.1g net carbs
- 7.7g carbs in strawberries
- 5.5g net carbs in strawberries
- 3.6g carbs in cucumbers
- 2.4g net carbs in cucumbers
- 9.6g carbs in blackberries
- 4.2g net carbs in blackberries
- 11.9g carbs in raspberries
- 5.4g net carbs in raspberries
- 6g carbs in bell peppers
- 3.9g net carbs in bell peppers
- 5.7g carbs lemon juice
- 5g net carbs in lemon juice
- 6.7g carbs in lime juice
- 6.3g net carbs in lime juice
- 7.5g carbs in grape fruits
- 6.4g net carbs in grapefruit
High Carb Fruits List – Carbs in Fruit per 100g
- 13.8g carbs in apple
- 10.6g net carbs in apples
- 7.6g carbs in watermelon
- 7.1g net carbs in watermelon
- 15.2g carbs in pear
- 9.8g net carbs in pears
- 8.2g carbs in cantaloupe
- 6.9g net carbs in cantaloupe
- 14.7g carbs in kiwi
- 11.5g net carbs in kiwis
- 11.4g carbs in plums
- 9.3g net carbs in plums
- 31.2g carbs in plantains
- 28.9g net carbs in plantains
- 10.6g carbs in nectarine
- 8.1g net carbs in nectarines
- 18.0g carbs in red grapes
- 17.3g net carbs in red grapes
- 18.1g carbs in green grapes
- 17.1g net carbs in green grapes
- 13.3g carbs in tangerine
- 11.2g net carbs in tangerines
- 75g carbs in dates
- 66.9g net carbs in dates
- 18.7g carbs in pomegranate
- 14.4g net carbs in pomegranates
- 22.8g carbs in banana
- 20.2g net carbs in bananas
- 16g carbs in cherries
- 11.8g net carbs in cherries
- 9.5g carbs in peaches
- 7.8g net carbs in peaches
- 15g carbs in mango
- 13.2g net carbs in mango
- 11.8g carbs in oranges
- 9.1g net carbs in oranges
- 13.1g carbs in pineapple
- 11.6g net carbs in pineapple
If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!
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It’s one of the burning questions of our time: can you eat fruit on keto?
We get asked this a lot. And there’s quite a bit of conflicting information out there about which ingredients and recipes can be considered “keto” or “keto-friendly” and which cannot. People want to know if certain foods are strictly off-limits on a keto diet but, as you might have expected, the answer is full of nuance.
Let’s start with a few simple truths:
- There is no such thing as keto or non-keto food.
- There are no “bad” keto foods—but some are better for a low-carb diet.
No Such Thing As Keto Or Non-Keto?
The ketogenic diet, at its core, is a macro restriction diet. It is based on counting and limiting grams of carbs per day, not restricting food types—as, say, the carnivore or vegan diets do. Instead, keto is all about attaining health benefits by determining your optimal macro breakdown. Typically, this means the majority of your calories should come from fat (about 70-75%), a moderate amount from protein (about 20%), and a small percentage from carbohydrates (about 5-10%).
For a better understanding of the different diets, including those built on macro counting or food restriction, check out this article on the four main types.
Because keto is a macro counting diet, there is a daily carb allowance—albeit a small one. That means you’ll generally have at least some flexibility when it comes to including higher-carb foods in your meal plan. To what extent you do this will depend on a range of factors, including the following:
- Your tolerance for carbs;
- Your size, age, gender, and health history;
- Your activity level;
- Your goals;
- Your carb cycling plan;
- What the rest of your diet looks like.
Making Good Keto Choices
At the beginning of your ketogenic journey particularly, we advocate tracking grams of carbs and paying close attention to your macros. The aim, of course, is to minimize carbs—especially the processed ones that spike your blood sugar and insulin levels, contributing to high blood pressure, heart disease, and diabetes. The question in your mind should always be, “How does this fit with my goals?” than “Is this keto?” Because it’s exactly these kinds of choices that will help you achieve your health goals.
Are Twinkies keto? Not really. And they’re not something you should be eating regularly, either. But if you’re paying attention to your diet and consistently getting the nourishment you need from healthy sources, you may find a way to incorporate the occasional treat with sugar. Fruits that are naturally sweet might be a better choice, though.
Are sweet potatoes keto? Some people believe they aren’t, because of the grams of carbs they contain. (One sweet potato has about 26 grams of carbs.) However, it would be arbitrary to lump sweet potatoes into the same “non-keto” group as twinkies, donuts and sugary cereals. In fact, they’re a great source of fiber—which will factor in when counting grams of net carbs. They’re also vitamin and mineral-rich, which could make them a great addition to your keto diet in the right amounts.
Are strawberries or blueberries keto? Fruit is another natural and healthy source of vitamins and minerals; however, nature’s candy can also contain quite a bit of natural sugar. If you’re looking purely at carbs, strawberries might be a no. But from a more holistic perspective, an occasional medium-sized portion of these antioxidant-loaded berries might be just the way to complement your keto diet and give your body what it needs.
Taking A Holistic Approach
Everything you ingest should be looked at holistically, incorporating macros as well as nutritional information into your decision-making. All carbs are not equal. Some carb sources are full of chemicals and ingredients that will throw off your digestion, mental clarity, and health. Others are high in fiber and will keep you full while enriching your body with vitamins, minerals, and polyphenols.
If you’re active and healthy and aiming for a whole-foods keto diet rich in nutrients and antioxidants, blueberries may be a great addition to your post-workout breakfast. If you’re an athlete doing two hours a day or more of intense training, you may be able to tolerate a relatively high amount of carbs and still mainly burn fat for fuel.
As Robb Wolf notes in his book, Wired to Eat, we all have individual responses to different carb sources. What may be a healthy carb option for one person (say, sweet potatoes or fruit) could cause insulin spikes in another.
Speaking of insulin: because it lowers the production of ketones, controlling levels of this hormone in your body is important whether or not you have diabetes. Too much could kick you out of ketosis.
In short, we all react differently to what we eat. What may be a perfect keto plate for one person won’t be the same for another.
Keto-Friendly Fruits & Nuts? Here Are Some Healthy Carb Sources
Generally speaking, there are a number of carb sources that many tolerate as part of a largely ketogenic diet. Again, it’s up to you to determine how these can fit into your macros and help you perfect your diet plan. Always consider how each choice will help you best achieve individual goals such as optimal energy and performance levels, mental clarity and focus, weight loss, or ideal body composition.
To get you started, here’s a list of carb sources that can make good keto snacks or be included in your keto recipes and meal plan:
- Berries. When it comes to fruit, berries sit right at the top of the nutrition pyramid. Raspberries, blackberries, and blueberries are low-glycemic, full of fiber, and chock full of polyphenols and antioxidants.
- Olives. They’re salty, delicious, high in fiber, and full of healthy fats.
- Nuts and seeds. Macadamia nuts, pumpkin seeds, and pili nuts are great, but almonds, cashews, and other nuts and seeds in moderation can work too.
- Coconut. Another great source of healthy fat, coconut is a versatile ingredient for keto meals and snacks as you can use the oil, milk, and meat.
- High-fat Greek yogurt or cheese. The right kind of dairy, if tolerable, might be a good option for you.
- Avocado. Don‘t forget that everyone’s favorite keto fruit contains carbs too! But avocados also have plenty of fiber and healthy fat. Add a dash of lemon and we’re in heaven!
- Dark chocolate. There are plenty of “keto-friendly” chocolate bars out there, sweetened with stevia or erythritol, but even traditional dark chocolate that is low in sugar and made with high-quality ingredients like organic cacao and cacao butter can pack some delicious fat and polyphenols and kill cravings. We generally go for at least 70 percent, and you can even find up to 99 percent dark chocolate.
- Sugar-free nut butter. Granted, it’s easier to overeat than nuts and generally contains a higher carb counts per volume, but nut butter is also a delicious and easy high-fat treat that may find a place in your diet plan.
- Cruciferous vegetables. Think brussels sprouts and cauliflower, if tolerable.
- Lots of dark leafy greens. A giant salad is a delicious vehicle for fat and protein and can deliver a few healthy carbs as well.
- Protein or meal replacement bars. If made with zero-carb sugar alcohols and fibers and tolerable for you, these bars can be great on-the-go snacks for easy keto.
Don’t Forget Grams Of Net Carbs
As broken down in our article on the net vs. total carbs debate, tracking grams of net carbs—while it may be a bit more work—provides a more accurate representation of how many carbs your body is actually processing and using from what you eat.
You may think, for example, that your favorite keto cookie isn’t that keto-friendly because it contains 25 grams of carbs per serving. But if you read the ingredient label more closely, you may find that 10 of those grams of carbs come from fiber, which will pass through your body undigested. Perhaps another 10 grams come from allulose—a low-calorie sweetener that your body also doesn’t digest. Factor this in and you might see that you’re only taking in 5 grams of net carbs per serving. Our delicious blueberry muffin keto bars for instance only contain 1g net carb!
With net carbs in mind, you might even be able to make some tasty low-carb versions of your favorite treats! Determining which keto sugar alcohols or fibers your body tolerates best and incorporating them into your baking and cooking can lower the carb content of the sweets you love—making them part of a sustainable and enjoyable keto diet.
Check out our article about the different keto-friendly sugars and fibers.
In short, grams of net carbs should be factored in and can make a significant difference when deciding which foods and recipes are reasonable for you.
- Not all foods are ideal for a healthy diet. Food-like products that are high in processed sugar, refined carbs, and other harmful ingredients aren’t great to incorporate in any diet on a regular basis.
- But: there is no such thing as keto and non-keto foods. Different foods can simply be better or worse for your particular situation and set of goals.
- Most foods aren’t bad or good, they just have different consequences. Knowing what consequences they have for you can help you make informed dietary choices.
- Pay attention to net vs. total carbs to know how many you’re actually processing and digesting.
- All carbs are not created equal. Carb sources that can generally be considered more nutritious and less harmful in most standard ketogenic diets (either in moderation, during carb refeeds, or around your workouts) include berries and some fruit, yams and sweet potato, and high-quality dark chocolate, to name a few.
ICYMI the low-carb life is all the rage and people are ditching grains and starchy vegetables left and right. One food group that’s ended up in the doghouse? Fruit. Yep, nature’s candy often gets a bad rep among keto and paleo folks due to its naturally occurring sugars, which equal higher carb counts.
But if you’re going low-carb, do you have to give up fruit? (Say it isn’t so…)
The short answer is no, says registered dietitian Bonnie Taub-Dix, author of Read It Before You Eat It. (Phew.)
While fruit is higher in sugar and carbs than vegetables, it still has a place on your plate. It delivers many essential vitamins and cancer-fighting antioxidants, and is healthier than a hell of a lot of other sweet treats. Eating fruits and vegetables on the daily can help slash your risk of death and reduce your risk of Type 2 diabetes, heart disease, and cancer.
However, pay attention to how much fruit you’re noshing on, says Amy Shapiro, RD, and founder of Real Nutrition. She typically recommends two to three servings of fruit per day to her clients. “Too much sugar, even from plants, can prevent weight-loss goals,” she says.
While there’s a wide range of opinions on what’s considered a low-carb fruit, in general, Shapiro advises opting for higher fiber fruits. Fiber slows down the absorption of sugar into the bloodstream.
These are the 14 best low-carb fruits, according to nutritionists.
Apricots may be sweet and juicy, but each tiny fruit contains only three grams of net carbs (that’s calculated by subtracting the fiber in the fruit from the total number of carbs) and 17 calories. They’re also a good source of vitamin A. Not bad for a little guy.
This pocket full of sunshine has eight grams of net carbs in one medium-size fruit, but that’s not all. One kiwi meets your daily vitamin C needs (and then some) and is a good source of vitamin K, offering 30 percent of your daily needs. You’ll also load up on minerals like potassium, phosphorus, and copper.
You’ve probably heard that watermelon has a lot of sugar, but that’s not entirely true, says Taub-Dix. One cup of cubed watermelon contains only 11 grams of net carbohydrates, along with vitamin A, vitamin C, potassium, and magnesium.
Learn how to buy the perfect watermelon:
A basket of irresistibly bright red berries is a good low-carb fruit choice. One cup of strawberries has nine grams of net carbs and is an antioxidant powerhouse, supplying 119 percent of your daily vitamin C needs. It’s also a great source of folate and the mineral manganese.
Yep, avocado is a fruit, and each one only contains about two grams net carbs. “It’s a good source of fiber and healthy fat,” says Taub-Dix. “When you have some fat in your diet, it’s going to slow the way carbohydrates are absorbed too.” Win-Win.
Raspberries are the poster-child for low-carb fruit. They’re sweet—but not too sweet—and full of fiber. That means one cup of jewel-toned berries has only seven grams of net carbs, not to mention antioxidants like vitamin C and vitamin A.
While you may think this orange melon is jam-packed with carbs, one wedge of the refreshing fruit contains only seven grams of net carbs. It’s also a beta-carotene and vitamin C powerhouse and a good source of folate. No wonder it’s a fruit salad staple.
Maren Winter / EyeEmGetty Images
Good things come in small packages. While these tiny fruits are a sweet treat, they sneak in under the low-carb threshold with eight grams of net carbs, thanks to their small size, and deliver nearly half of your daily vitamin C needs.
Natalia RicherGetty Images
These tart berries are low-carb all-stars. Not only are they full of good-for-you antioxidants, their high fiber content means they only have six grams of net carbs per cup. “I usually recommend berries as the lowest in carbs since one cup has anywhere from five to eight grams of fiber per serving,” says Shapiro.
You may be surprised to learn that this juicy summer treat is one of Shapiro’s top picks for low-carb fruit. One small peach has 11 grams of net carbs. Peaches are also dripping with vitamins and minerals like vitamin A, vitamin C, folate, potassium, zinc and iron. Pick some up on your next trip to the farmers market.
This low-cal fruit is bursting with antioxidants like vitamin C and A as well as fiber. Plus, it can be a part of the low-carb life, according to Shapiro. Half a grapefruit has 11 grams of net carbs.
© Santiago UrquijoGetty Images
Bet you didn’t realize that these salty bites are actually fruit. With only four net carbs in a 3.5-ounce serving, olives are a great low-carb option. They’re also high in vitamin E and healthy fats, making them a nutrient-packed snack.
Looking for an on-the-go, low-carb snack? Pick up a plum. The deep purple fruit is low in calories and carbs, clocking in at seven grams of net carbs. Opt for the fresh fruit over dried (a.k.a. prunes) since dried fruit tends to deliver a higher amount of sugar and carbohydrates.
Kidsada ManchindaGetty Images
Okay, so this light green melon might not be the most exciting fruit at the market, but hear me out. One wedge of honeydew contains 10 grams of net carbohydrates and is an excellent way to get your vitamins and minerals, especially vitamin C and potassium—a nutrient key for heart health and nerve and muscle function.
Christine Yu Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women’s Health, Runner’s World, and Outside.
If you’re thinking about going keto—or trying a low-carb diet in general—you’ve probably heard the rumor that fruits are secretly loaded with carbs. (Blueberries: We’re looking at you.) But, lucky for you, not all fruits are created equally, leaving you with a ton of options that, quite frankly, are some of the best fruits out there anyway. Here’s the most common questions people ask us:
What fruits can I eat on a low-carb or keto diet?
This totally depends on how strict you are on your diet—some people who follow the keto diet stick to under 20 net carbs per day, while others may do under 50 net carbs. A low-carb diet can be under 150 net carbs, but it all depends on who you are, and we always recommend consulting with a doctor. Raspberries, blackberries, lemon, and coconut meat are the best bet for a low-carb diet. Fruits that are higher in carbs tend to be bananas, raisins, mango, blueberries, pineapple, and apples. (These higher carb fruits also offer plenty of nutritional benefits, so it’s important to note they aren’t all evil.)
What fruit has the lowest net carbs?
Raspberries and blackberries! Eat ’em up.
Are fruits low carb?
Generally speaking, not so much. Fruits are an important part of your diet and they pack serious nutrients like vitamins, minerals, and fiber. Fruits are naturally higher in carbohydrate because they contain sugar, unlike vegetables, but their overall nutritional value is obviously better than picking up a bowl of candy.
What are net carbs?
It’s important to note that these carb counts are measured by net carbs, not total carbs. This means total carbs minus fiber. Another important point to remember when checking out this chart is that these carb counts are all measured per 100 grams, or 3.5 ounces.
What does that mean?
This means you can eat just under a cup of raspberries for 5 net carbs, 14 small strawberries for 7 net carbs, one medium clementine for 8 net carbs, etc. We recommend buying a food scale for the most accurate information. This one pictured here is our favorite (and just so happens to be on sale right now).
Digital Food Scale Digital Weight, Grams and Ounces by Greater Goods Greater Goods amazon.com $8.89 Julia Smith Senior Content Strategist Julia is a Senior Content + Video Strategist at Delish.com who produces longform video series and hosts “Julia Tries Everything” on YouTube and Snapchat.