Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet (2023)

Keto fruits are fruits that fit into a keto diet. Keto fruits are by definition low carb and low sugar fruits. While you may know many of the health benefits of these fruits, this article will also explore some lesser-known and impressive health benefits of low-carbohydrate, low-sugar fruits.

In this article, you’ll also learn about associated risks with certain keto fruits so you can determine if keto fruit is right for you.

What Is the Keto Diet?

The ketogenic, or keto, diet is a restrictive eating plan focused on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day.

There is some variation on the amount of carbs permitted per day, and some sources say to consume no more than 20 grams daily. For context, 20 grams of carbohydrates is roughly a single potato, a half cup of cooked pasta, or half of a bun.

The keto diet isn’t just a low-carb diet, though. It is also a high-fat diet. This method of eating for weight loss or diabetes prevention, treatment, and management has been used since the 19th century.

How the Keto Diet Works

The keto diet is said to work by sending the body into a state of ketosis in which the body begins using stored fat as fuel. This process produces ketones or acids that are released when the body breaks down fat for fuel. Our bodies naturally go into ketosis during periods of intentional or unintentional fasting, such as while you’re sleeping. The keto diet aims to prolong that ketosis period for weight loss or to help with managing certain health conditions.

Ketogenic diets have also been used to treat epilepsy and other seizure disorders and to help people cope with symptoms of psychiatric conditions, migraines, and brain trauma. That's not all, though. The keto diet has also been investigated for its effects on other health conditions. Such conditions include cancer, polycystic ovary syndrome (POS), and Alzheimer’s disease.

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What Fruit Can I Eat on the Keto Diet?

While following a keto-friendly diet can feel restrictive, there are certain fruits you can still eat. Generally speaking, these fruits will be low-carb and low-sugar options. Some, like the avocado, will also include a healthy dose of fat, making it an even more keto-friendly choice.


Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. Avocados are often promoted for their rich and healthy fat content, but they are also keto-friendly in the sense that they are low-carb.

Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and some 14.7 grams of fat per 3.5-ounce fruit (a 100 gram serving). Along with being low-carb and high-fat, avocados contain various essential nutrients, including vitamin C, vitamin K, potassium, and folate.

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Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. Watermelon contains 7.5 grams of net carbs (the total carbs minus grams of fiber).Fiber per serving is 0.4 grams.

Watermelon is worth working into your keto diet. It provides hydration and an array of vitamins and minerals, including antioxidants like vitamin C and lycopene, and minerals such as potassium and even copper.

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Lycopene is the plant nutrient that gives watermelon its pink hue and is particularly beneficial for fighting inflammation and diseases such as cancer, heart disease, and diabetes.


Strawberries and watermelon have somewhat similar nutrient profiles. Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per 1-cup of halved berries (a 152 gram) serving.

Strawberries also contain antioxidants, including vitamin C and lycopene. Other vitamins and minerals in strawberries include manganese, calcium, and folate. One 2021 study published in the Journal of Nutrients suggests eating some strawberries on a daily basis could help promote better blood vessel functioning and protect against risk of heart attack.

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Lemons are a particularly solid choice for the keto diet. Lemon contains 6 grams of carbs and 1.8 grams of fiber per fruit (a total of 65 grams per lemon) or 0.7 grams of carbs per wedge (8 grams per slice).

It also provides plenty of flavor and is an excellent source of vitamin C. Lemons are also considered a low-glycemic food that will not cause great spikes in blood glucose. This is a reason why the American Diabetes Association considers lemons as superfoods suitable for persons with diabetes. Lemons also provide calcium, phosphorus, potassium, and folate.

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Tomatoes are another low-carb fruit suitable for people following a keto diet. Tomatoes come in a variety of sizes, so bear that in mind when considering the total carb amount per serving. For example, one medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber per serving, and a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber per serving.

Tomatoes provide essential nutrients, including lycopene but also other disease-fighting antioxidants such as beta carotene and vitamin C. Tomatoes are also sources of essential vitamins and minerals such as potassium and folate.

Eating tomatoes before a meal is associated with healthier cholesterol levels and blood sugar levels.

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Raspberries are another excellent berry choice for people following a keto diet. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber, which makes this serving size a great side addition to a protein and fat-packed snack of nuts or cheese.

Raspberries are considered one of the healthiest fruits. They contain high amounts of antioxidants and are low in sugar compared to other fruits, including other berries like blueberries. Raspberries also contain more antioxidants than certain other fruits and are therefore a great choice for fighting inflammation and lowering the risk of certain chronic diseases.

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Peaches are a fuzzy stone fruit considered suitable in moderation in keto diets. Peaches contain some 15 grams of carbs and 2.25 grams of fiber per medium-size fruit.

So while they're considered a low-carb fruit, peaches should be consumed with portion size in mind if you're following a strict keto diet. Pairing some peach slices with another lower-carb and protein-packed food like cottage cheese would work as a keto-friendly snack.

Peaches are also an excellent source of vitamins A and C, as well as boron, a mineral that contributes to bone health.

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Like watermelon, cantaloupe melon provides essential nutrients in a low-carb serving. One cup of diced melon is only 12.7 grams of carbs and 1.4 grams of fiber. Cantaloupe may be more filling and satisfying than other fruit options, like berries.

Cantaloupe is also considered one of best sources of the antioxidant beta-carotene. Beta-carotene is also associated with eye health. Cantaloupe also provides other essential nutrients including vitamin K, potassium, folate.

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Star Fruit

Star fruit (carambola) is a star-shaped tropical fruit popular with those following a keto diet due to its particularly low-carb content. One cup of cubed star fruit, for example, contains only 8.8 grams of carbs and provides 3.7 grams of fiber.

Star fruit is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc. The nutrients in star fruit like vitamin C are associated with a lower risk of developing diseases and a greater ability in fighting diseases, including cancer and heart disease.


Blackberries are another superfood berry low on the glycemic index. They have a comparatively low carb count (especially when compared to blueberries). One cup (144 grams) of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fiber.

As with other berries, blackberries are packed with the powerful disease-preventing and disease-fighting vitamin C and other essential nutrients including being high in immune-system supporting nutrients like vitamin K and manganese.

What Fruits to Avoid on Keto?

The following foods are all fruits and are all generally considered healthful. However, if you are following a strict keto diet, it means you must limit total carb intake. These fruits are considered too high in carb content to be included in the keto diet. If you're not sure if the keto diet is right for you, consider speaking with a dietitian to discuss the pros and cons of keto foods.

Fruits to avoid on keto diet include:

  • Apples
  • Grapes
  • Bananas
  • Dates
  • Mangoes
  • Peaches
  • Pineapples
  • Raisins
  • Pears
  • Cherries
  • Pomegranates
  • Plantains
  • Prunes
  • Plums


Keto fruits are fruits that are acceptable to consume when following a strict keto diet. Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet.

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

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Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet? ›

The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.

What fruits to avoid on keto? ›

Fruits to avoid on keto diet include:
  • Apples.
  • Grapes.
  • Bananas.
  • Dates.
  • Mangoes.
  • Peaches.
  • Pineapples.
  • Raisins.
3 days ago

What fruits can you eat on a keto diet? ›

List of keto-friendly fruits
  • Avocado. Avocados belong in the fruit family — they are not vegetables. ...
  • Lemons. Lemons add a citrus flavor to meats, poultry, fish, and drinks. ...
  • Blackberries. ...
  • Raspberries. ...
  • Plum. ...
  • Kiwifruit. ...
  • Blueberries.
Dec 22, 2020

Can I eat apples on keto? ›

Apples. An apple a day may keep the doctor away, but it really has no place in a keto diet. One medium apple has more than 22 g of net carbs, according to USDA data — enough to blow someone's entire carb allotment for the day.

What fruits and vegetables can you not eat on keto? ›

It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:
  • Potatoes.
  • Sweet potatoes.
  • Baked potatoes.
  • Yams.
  • Peas.
  • Corn.
  • Artichoke.
  • Parsnips.

Can I eat grapes on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

What foods to stop on keto? ›

Foods to Limit on the Keto Diet
  • Grains.
  • Starchy vegetables and high-sugar fruits.
  • Sweetened yogurt.
  • Juices.
  • Honey, syrup or sugar in any form.
  • Chips and crackers.
  • Baked goods including gluten-free baked goods.
Oct 18, 2022

Is popcorn on keto? ›

Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.

Can you eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can you eat too much fruit on keto? ›

People on low-carb or ketogenic diets may want to avoid most fruit, as it can prevent ketosis. A few low-carb exceptions include avocados, tomatoes and some berries. For those not following a low-carb diet, fruits are healthy foods that can definitely be part of a healthy, real-food based diet.

What kind of bread is keto friendly? ›

Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement.

Can you eat oatmeal on keto? ›

Eating Oatmeal on a Ketogenic Diet

While oatmeal isn't considered a keto food, it's not entirely off-limits. One serving of our Organic Steel Cut Oats oats contains 31 grams of carbohydrates. The suggested daily carbohydrate intake is typically reduced to less than 50 grams when following the ketogenic diet.

Can you eat carrots on keto? ›

Carrots are too starchy for keto, while cauliflower is more acceptable because of its low net carb count.

Can you eat salad on keto? ›

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

Is cream cheese good for keto? ›

Cream Cheese

This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.

Can you eat onions on keto? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

Can I eat cheese on keto? ›

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Still, some types may be better than others due to variations in fat content and level of processing.

Is almond milk OK on keto? ›

Unsweetened almond milk is a great, keto-friendly option, as it's low in carbs. However, not all milk and milk alternatives are quite as low in this nutrient. For example, cow's milk is not as keto-friendly due to its relatively high carb content.

What are the top 10 keto foods? ›

10 foods that are suitable on a keto diet
  1. Salmon. Salmon, and other oily fish such as sardines, mackerel and anchovies, are very high in omega-3, which has been shown to help lower insulin levels and improve insulin sensitivity in those who are overweight. ...
  2. Cheese. ...
  3. Avocado. ...
  4. Eggs. ...
  5. Chicken. ...
  6. Coconut oil. ...
  7. Olive oil. ...
  8. Nuts & seeds.
Jan 10, 2023

What are the golden rules of keto? ›

The golden rule of the keto diet is to maintain a diet of less than 20-50g of carbs per day. However, diets need to be personalized in order for them to be effective. This is why when it comes to the Keto diet, no one rule is set in stone. Even the golden rule can vary depending on the individual.

What cancels out carbs on keto? ›

Fiber isn't “counted” in the carbohydrate total because it doesn't get digested by the human body. Either way, that number of carbs is very low and requires careful planning. Eating a little fruit, starchy vegetables, sugary foods, or whole grains can easily kick you out of ketosis.

Can you have ice cream on keto? ›

Most ice cream is high in carbs, but there are low carb versions made with plant fibers and sugar alcohols instead of added sugar. This makes them suitable for the keto diet.

Is dark chocolate good for keto? ›

A good quality dark chocolate with at least 70% cocoa solids is still keto-friendly and may be more palatable for beginners.

Can keto eat chocolate? ›

Somewhat surprisingly, you can eat chocolate on keto. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.

Is sour cream good for keto? ›

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Can you eat yogurt on keto? ›

Yogurt can fit into a keto diet, but watch your portion size, read labels to make sure you're getting a plain, unflavored version, and add lower-carb toppings, such as berries and nuts or seeds.

Are cashews OK on keto diet? ›

At 9 grams of total carbs and 8 grams of net carbs per ounce, cashews may not be the best nut to eat while on keto. A small portion of cashews can quickly use up a significant chunk of your daily carb allotment. However, if you really enjoy cashews, you can fit them into your keto diet.

Can you eat as much as you want on keto? ›

Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

Can you overeat vegetables on keto? ›

Vegetables have carbohydrates. And that means that you have to watch how much you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs, and thus get kicked out of ketosis.

What happens if I overeat on keto? ›

Weight gain is the most common consequence of overeating on the keto diet. This is because when you eat more calories than your body needs, those extra calories are stored as fat. Over time, this can lead to weight gain. Increased blood sugar levels are another consequence of overeating on the keto diet.

Which pasta is keto-friendly? ›

Keto, low-carb pasta can be made from a variety of vegetables including zucchini, spaghetti squash, and kelp. Or, look to alternatives like shirataki noodles and low-carb flours.

What can I replace bread with on a sandwich? ›

Here are some bread substitutes to try
  • Corn, reduced-carb or whole-grain tortillas.
  • Cheese wraps or cheese slices.
  • Coconut wraps.
  • Cauliflower bread.
  • Cucumber slices.
  • Sweet potato slices.
  • Bell pepper slices.
  • Portobello mushrooms.
Jun 29, 2022

Is bacon good for keto? ›

If you've been asking —is bacon keto, we're here to tell you yes (and also encourage you to eat it). Among otherpork products, bacon is high in fat, making it in the ideal candidate for a keto-friendly, low carb breakfast.

What vegetables are good for keto? ›

Vegetables to include in a keto diet
  • Asparagus. There are 3.88 g of carbs in 100 g of asparagus. ...
  • Celery. Celery contains 2.97 g of carbs per 100 g. ...
  • Tomatoes. Different types of tomato contain different amounts of carbs.
  • Spinach. ...
  • Lettuce. ...
  • Mushrooms. ...
  • Cucumber. ...
  • Zucchini.
Apr 28, 2021

How long does it take to get into ketosis? ›

In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer. The time it takes depends on various factors, such as your age, metabolism, exercise level, and current carb, protein, and fat intake.

What can I eat instead of oatmeal? ›

Five Alternatives to Oatmeal
  • Brown Rice. Despite the rising popularity of ancient grains like quinoa, you can't beat a classic like brown rice. ...
  • Quinoa. ...
  • Buckwheat. ...
  • Chia Seeds. ...
  • Millet. ...
  • Buckwheat and Chia Breakfast Bowl. ...
  • Quinoa and Coconut Breakfast Bowl. ...
  • Millet and Spiced Pumpkin Seed Cereal.

Is ranch dressing keto? ›

Ranch dressing is high in fat and low in carbs, which makes it a good option for those following a keto diet.

Is Cabbage good for keto? ›

Cabbage is a low-carb, vitamin C–rich vegetable that fits well into a keto diet. Enjoy it raw in salads, cooked in main dishes, or fermented to add a pleasant funkiness to meals.

Can I eat green beans on keto? ›

Green beans, cauliflower, and kale are all low in net carbs but high in nutrients, making them three great veggies to add to your keto meal plan. Few diets have gained as much popularity in recent years as the ketogenic diet.

Will fruit kick me out of ketosis? ›

The Bottom Line

People on low-carb or ketogenic diets may want to avoid most fruit, as it can prevent ketosis. A few low-carb exceptions include avocados, tomatoes and some berries. For those not following a low-carb diet, fruits are healthy foods that can definitely be part of a healthy, real-food based diet.

What fruit has the lowest carbs? ›

Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams. It also has lots of vitamins A and C. Enjoy one cup, or 10 watermelon balls if you're feeling fancy.

What fruit has the most carbs? ›

But the most carb-heavy fruit is the breadfruit. Hailing from the South Pacific, it has nearly 60 grams of net carbs per cup. A large, prickly oval-shaped fruit weighing between seven and 12 pounds, per HowStuffWorks, breadfruit has been lauded as having a taste like — you guessed it — bread.

What can throw you off ketosis? ›

What Foods Kick You Out of Ketosis?
  • Grains.
  • Sugar/sugar-sweetened beverages.
  • Too much fruit.
  • Processed meats (they often have hidden sugars)
  • Fat-free and low-fat dairy (too much lactose, a dairy sugar)
  • Starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash.
May 12, 2020

What veggies are unlimited on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Does pineapple stop ketosis? ›

Is Pineapple Keto Friendly? No, pineapple is not keto friendly on its own. However, there are ways to cut down on pineapple carb count and still enjoy its fruity flavor.

Which fruit is lowest in sugar? ›

Learn which fruits have the lowest sugar content to satisfy your sweet tooth without breaking the sugar bank.
  1. Lemons and limes. High in vitamin C, lemons and their green counterparts are fairly sour fruits. ...
  2. Raspberries. ...
  3. Strawberries. ...
  4. Blackberries. ...
  5. Kiwis. ...
  6. Grapefruit. ...
  7. Avocado. ...
  8. Watermelon.

What fruit is highest in sugar? ›

The fruits with the highest sugar content include mangoes, pomegranates, oranges, and pears. If someone has diabetes, they can still have these fruits, but they may wish to ask their doctor if they should eat them in smaller portions.


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