What Fruits Are Keto-Friendly? 9 Healthy Options

Introduction

Did you know that you can enjoy the natural sweetness of fruits while staying in ketosis? Contrary to popular belief, certain fruits are perfectly compatible with a keto diet. By focusing on fruits that are low in net carbs and rich in nutrients, you can satisfy your cravings without jeopardizing your goals.

In this guide, we’ll explore 9 keto-friendly fruits, their nutritional benefits, and creative ways to include them in your meals. Plus, we’ll show you how CookUnity can make your keto journey effortless with chef-crafted meals tailored to your dietary needs.

Why Net Carbs Matter on Keto

The ketogenic diet focuses on minimizing carbs and increasing healthy fats to push your body into ketosis. But not all carbs are created equal. “Net carbs” are calculated by subtracting fiber and sugar alcohols from total carbs, giving you a more accurate measure of carbs that impact your blood sugar.

Fruits are often considered off-limits on keto due to their natural sugars. However, some fruits are low enough in net carbs to be enjoyed in moderation. By tracking net carbs, you can include nutrient-rich fruits in your diet without breaking ketosis.

For example, let's say you're eating an avocado. According to the USDA, one medium avocado (approximately 136 grams) contains 12.5 grams of total carbohydrates and 9.2 grams of fiber. To calculate the net carbs, you would subtract the fiber from the total carbs:

Net carbs = 12.5 - 9.2 = 3.3 grams

Therefore, one medium avocado contains 3.3 grams of net carbs.

9 Keto-Friendly Fruits You’ll Love

When following a keto diet, choosing fruits with minimal net carbs is essential to stay within your daily carb limit. Here’s a detailed list of keto-friendly fruits, their nutritional benefits, and their net carbs per 100g:

1. Avocados

Net Carbs per 100g: 1.8g

Nutritional Benefits: Avocados are keto superstars, rich in heart-healthy monounsaturated fats, potassium, and fiber. These nutrients help promote satiety, maintain electrolyte balance, and support cardiovascular health.

Practical Uses:

• Mash into guacamole and pair with low-carb crackers or veggies.

• Add sliced avocado to keto burgers or salads.

• Blend into a creamy avocado smoothie with almond milk and a touch of cocoa powder.

2. Tomatoes

Net Carbs per 100g: 2.7g

Nutritional Benefits: Tomatoes are a great source of lycopene, a powerful antioxidant that supports heart health and has anti-inflammatory properties. They also provide vitamin C and potassium.

Practical Uses:

• Dice and toss into salads or use as a fresh salsa base.

• Make a low-carb tomato sauce for zoodles or keto pizza.

• Roast with olive oil and herbs for a savory side dish.

3. Olives

Net Carbs per 100g: 3.1g

Nutritional Benefits: Olives are packed with healthy fats, vitamin E, and antioxidants, making them anti-inflammatory and heart-healthy. They also contain compounds that may support gut health.

Practical Uses:

• Snack on a handful of olives for a quick, savory energy boost.

• Add to keto-friendly charcuterie boards.

• Blend into tapenade and serve with keto crackers or vegetable sticks.

4. Starfruit (Carambola)

Net Carbs per 100g: 4.3g

Nutritional Benefits: This tropical fruit is low in carbs and high in vitamin C, which supports immune function and skin health. Its unique taste adds variety to your keto fruit options.

Practical Uses:

• Slice and use as a garnish for keto-friendly drinks.

• Add to salads for a burst of tangy sweetness.

• Enjoy as a refreshing snack on its own.

5. Berries (Strawberries, Blackberries, Raspberries)

Net Carbs per 100g: Strawberries: 5.7g, Blackberries: 4.3g, Raspberries: 5.4g

Nutritional Benefits: Berries are rich in antioxidants, fiber, and vitamins C and K, supporting immune health and digestion. Their natural sweetness makes them perfect for keto desserts or snacks.

Practical Uses:

• Top keto pancakes or waffles with a handful of fresh berries.

• Mix into chia pudding or low-carb yogurt for a nutrient-packed breakfast.

• Blend into smoothies or use as a garnish for keto-friendly cocktails.

6. Coconuts (Unsweetened Flakes or Milk)

Net Carbs per 100g: 6.2g (unsweetened coconut meat)

Nutritional Benefits: Coconuts provide medium-chain triglycerides (MCTs), which are easily converted into energy and support ketosis. They’re also rich in healthy fats and fiber.

Practical Uses:

• Sprinkle unsweetened coconut flakes on keto desserts or salads.

• Use coconut milk in soups, curries, or keto smoothies.

• Bake keto-friendly treats like coconut macaroons or bars.

7. Lemons and Limes

Net Carbs per 100g: 6.5g

Nutritional Benefits: Lemons and limes are low-carb citrus fruits rich in vitamin C, which supports immune health and skin repair. Their tangy flavor enhances the taste of dishes without adding many carbs.

Practical Uses:

• Squeeze over grilled fish or roasted vegetables for added zest.

• Add slices to water or tea for a refreshing drink.

• Use in keto salad dressings or marinades for a burst of flavor.

8. Watermelon (in moderation)

Net Carbs per 100g: 7.2g

Nutritional Benefits: Watermelon is hydrating and provides vitamins A and C, supporting skin health and immunity. Its high water content helps keep you feeling refreshed.

Practical Uses:

• Enjoy a small portion as a snack on a hot day.

• Pair with feta cheese and mint for a keto-friendly appetizer.

• Use in a chilled watermelon and cucumber salad.

9. Cantaloupe

Net Carbs per 100g: 7.3g

Nutritional Benefits: Cantaloupe is low in calories and high in vitamins A and C, making it a nutritious choice. Its sweet, mild flavor makes it a great addition to keto meals.

Practical Uses:

• Wrap cantaloupe slices in prosciutto for a sweet and savory snack.

• Add small portions to a fruit salad with keto-friendly options like berries.

• Blend into a smoothie with unsweetened almond milk for a refreshing treat.

By incorporating these keto-friendly fruits into your diet, you can enjoy the natural sweetness and nutritional benefits of fruit without disrupting ketosis. Whether you’re snacking, cooking, or garnishing, these fruits provide delicious versatility for every meal.

Creative Ways to Incorporate Keto-Friendly Fruits Into Your Diet

Here are some creative ways to incorporate keto-friendly fruits into your meals:

• Berries with whipped cream: Berries are low in net carbs and high in antioxidants. Top them with some whipped cream for a sweet and satisfying dessert.

• Avocado smoothie: Avocado is a fruit high in healthy fats and low in net carbs. Blend it with unsweetened almond milk, vanilla extract, and a keto-friendly sweetener for a creamy and delicious smoothie.

• Grilled peaches: They are high in net carbs, but grilling them can help reduce their sugar content. Brush them with olive oil and grill them for a few minutes on each side. Serve with a dollop of Greek yogurt for a tasty snack.

• Watermelon and feta salad: Watermelon is a relatively high net carbs fruit, but it's still possible to enjoy it in moderation. Combine diced watermelon with crumbled feta cheese, chopped mint, and a drizzle of olive oil for a refreshing and flavorful salad.

• Coconut cream and mixed fruit parfait: Coconut cream is a keto-friendly alternative to whipped cream. Layer it with mixed berries, sliced kiwi, and unsweetened shredded coconut for a delicious and colorful parfait.

Here's a list of fruits high in net carbs that should be consumed in moderation on a keto diet:

• Peaches (13g net carbs per medium fruit)

• Bananas (21g net carbs per medium fruit)

• Grapes (16g net carbs per cup)

• Apples (21g net carbs per medium fruit)

• Mangoes (25g net carbs per cup)

More Tips on Incorporating Fruits in Keto

Here are a few more tips for your keto diet:

• Moderation is vital; stick to small portions

• Track net carbs (subtract fiber from total carbs)

• Avoid high-sugar fruits (bananas, grapes, mangoes, pineapples)

• Avoid fruit juice; opt for whole low-carb and high-protein fruits

• Check for hidden sugars in canned or processed fruits

• Avoid pairing fruits with high-carb foods

Final Thoughts

Navigating keto doesn’t mean saying goodbye to fruits. By choosing low-carb options like avocados and berries, you can enjoy the natural sweetness of fruits without compromising your goals.

Feeling overwhelmed by meal prep? CookUnity takes the guesswork out of keto with chef-crafted meals delivered to your door. Our rotating menu includes a variety of keto-friendly meals that feature high-quality ingredients, bold flavors, and balanced nutrition.

Why CookUnity?

• Fresh, restaurant-quality meals crafted by top 100+ chefs.

• Meals tailored to keto and other dietary preferences.

• Ready-to-eat convenience—no cooking required!

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FAQs About Keto-Friendly Fruits

Can you eat fruit on keto?

Yes, you can eat fruit on a keto diet, but it’s important to choose low-carb options like berries, avocados, and starfruit. High-carb fruits like bananas, grapes, and mangos should be avoided or consumed in very small portions.

Is monk fruit keto?

Yes, monk fruit is keto-friendly. It’s a natural, zero-calorie sweetener that doesn’t contain carbs, making it a great alternative to sugar on a ketogenic diet.

Is dragon fruit keto?

Dragon fruit can be included on a keto diet in moderation. While it is higher in carbs than some keto fruits, a small portion (around 100g) contains approximately 9g of net carbs.

Are apples keto-friendly?

Apples are generally not considered keto-friendly due to their high carb content. One medium apple contains about 20g of net carbs, which may not fit within the daily carb limit for a ketogenic diet.

Are grapes keto-Friendly?

Grapes are not keto-friendly due to their high sugar and carb content. One cup of grapes contains around 26g of net carbs, which is more than the daily limit for many keto followers.

Are bananas keto-Friendly?

Bananas are not considered keto-friendly. One medium banana contains approximately 27g of net carbs, which exceeds the daily carb limit for most keto diets.

Is passion fruit keto-friendly?

Passion fruit can be consumed in small amounts on a keto diet. One passion fruit (approximately 18g) contains around 2g of net carbs, making it suitable for occasional use.

Are citrus fruits keto-friendly?

Citrus fruits like lemons and limes are keto-friendly due to their low carb content. Oranges and grapefruits, however, are higher in carbs and should be consumed in moderation.

Are dried fruits keto-friendly?

Dried fruits are typically not keto-friendly due to their concentrated sugar and carb content. For example, a 1/4 cup of raisins contains around 29g of net carbs.

Are fruit smoothies keto-friendly?

Fruit smoothies can be keto-friendly if made with low-carb fruits like berries and mixed with unsweetened almond milk or coconut milk. Avoid using high-carb fruits like bananas or mangos.

Are fruit snacks keto-friendly?

Most fruit snacks are not keto-friendly as they are often loaded with added sugars and high in carbs. Check the nutrition label or opt for homemade keto-friendly fruit snacks.

Are kiwi fruit keto-friendly?

Kiwis can be consumed in moderation on a keto diet. One medium kiwi contains around 8g of net carbs, so portion control is important.

Are oranges keto-friendly fruit?

Oranges are generally not keto-friendly due to their higher carb content. One medium orange contains approximately 12g of net carbs.

Are strawberries keto-friendly?

Yes, strawberries are considered keto-friendly as they are low in carbs and high in fiber. One cup of strawberries contains only about 8 grams of net carbs, making them a great option for those following a ketogenic diet.

Are blueberries keto-friendly?

Blueberries can be considered keto-friendly, but they should be consumed in moderation due to their carb content. One cup of blueberries contains about 17 grams of net carbs, which is a significant amount of carbs for those following a ketogenic diet. However, some people may still choose to include small amounts of blueberries in their diet while monitoring their carb intake.

Are peaches keto-friendly?

Peaches are generally not considered keto-friendly as they contain a higher amount of carbs compared to other fruits. One medium-sized peach contains about 13 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

Are Outshine fruit bars keto-friendly?

Most Outshine fruit bars are not keto-friendly as they often contain added sugars and are relatively high in carbs. Always check the nutrition label for specific details.

Are Welch’s Fruit Snacks keto-friendly?

Welch’s Fruit Snacks are not keto-friendly. They are high in sugar and carbs, making them unsuitable for a ketogenic diet.

Are fruits good for keto?

Yes, certain fruits like berries, avocados, and starfruit are good for keto due to their low carb content and nutritional benefits.

Are fruits part of the keto diet?

Fruits can be part of a keto diet if you choose low-carb options and control your portions.

What fruits are not keto-friendly? / What fruits to avoid on keto?

High-carb fruits like bananas, grapes, mangos, pineapples, and dried fruits such as raisins and dates are not keto-friendly due to their high sugar and carb content. Dried fruits like raisins, dates, and apricots are also generally not keto-friendly since they are very high in carbs and sugar.

What vegetables are keto-friendly?

The best keto-friendly vegetable options include leafy greens like spinach, kale, lettuce, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts. Berries are often an excellent fruit choice since they are lower in carbs than others.

References: USDA Food Data Central, FDA, Harvard Nutrition Source, Mayo Clinic, Family Doctor, Healthline, Live Science, Dr. Axe, Outshine, Welch's