I have a confession. Once upon a time I didn’t want to try keto because I LOVE fruit. Everybody said “you can’t eat any fruits on a keto diet” and I just assumed that was true.
How wrong I was! You can absolutely eat fruit on a keto diet.
The goal with a keto diet is to keep your daily carbohydrates under 50 grams. Good news: there are plenty of fruits you can eat and still accomplish that goal.
There are some fruits you can eat basically as much as you want. For others you’ll need to watch your intake but you can still eat in moderation.
To make your life easier, I made a handy keto fruit list that will tell you which fruits you can eat on a ketogenic diet.
Keto Friendly Fruit List
My keto approved fruit list is grouped into two categories. The first category is low-carb fruits you can eat plenty of. The second category is fruits you should enjoy in moderation if you want to stay in ketosis.
Without futher ado, let’s take a look.
Most of these fruits are low enough in carbs that you can even eat a few servings and still stay under your daily carb limit. Of course, they aren’t completely carbohydrate free. So binging on them would still be a bad idea.
Blackberries typically have about 14 grams of carbohydrates per cup. A cup of blackberries is a good-sized serving and it won’t break your ketosis.
This one’s obvious! You already knew that avocados are great for keto diets. We know they are full of healthy fats. But the carb count in avocados is also quite low. One cup of sliced avocado gives you about 12 net carbs.
Maybe you don’t think of tomatoes as fruit, but they definitely are. There are not many carbs in tomatoes. A smaller tomato will have less than 4 grams of carbohydrates. Just be careful about tomato sauces because many of them contain added sugar.
It might surprise you that strawberries are okay to eat in a keto diet. They seem like one of the sweetest fruits, but a medium-sized strawberry has less than 1 gram of carbohydrates. That means you should limit your strawberry intake to just a couple handfuls, but they are definitely not off-limits.
Just like strawberries, raspberries have a reputation as one of the sweeter fruits. But they are also great for the keto diet as long as you don’t go overboard. A cup of raspberries contains about 15 grams of carbs. That will make up a chunk of your daily carbs but still gives you plenty of wiggle room for the rest of your day.
Coconut is a great fruit to include in your keto meal plan. There are only about 5 net carbs in a cup of coconut meat. You would have to eat a lot of coconut to hit your daily carb limit. Even better – coconuts are rich with healthy saturated fat that will lower your cholesterol and fuel ketosis.
Watermelon is another fruit that is surprisingly keto friendly. One serving of watermelon contains just over 20 grams of carbs. That’s not insignificant, but it means you can absolutely enjoy watermelon in the summer without ruining your keto diet. (For reference, one standard serving of watermelon is about two cups of diced watermelon.)