I’m often asked, “I’m doing keto, what are some good low-carb fruits I can eat?” As you know, the ketogenic diet is an extremely low-carb diet. Keto consists mostly of meat and seafood, cheese, veggies, nuts and seeds, and lots of healthy fats.
While fruit is not at the top of the approved list, there are some that you can have as long as you stay under your required macros for the day.
Below are some of the low-carb fruits you can eat when you are on the keto diet.
Choose Berries First
Berries are among the best low-carb fruits you can have while you are on the keto diet. They are going to be the lowest in carbs, plus they are filled with nutrients to help you have well-balanced meals and snacks.
Strawberries, raspberries, and blackberries all have 6 grams of carbs for a single serving, which is about a handful of berries. They are great to add to your summer salads, have as a snack, or eat when you want something sweet without added sugars.
Blueberries are also relatively low, but at about 12 grams of carbs per serving, aren’t the best option unless you are having less than a full serving of them.
Fruit Under 10 Grams Per Serving
There are also some other fruits that are relatively low as well, though you definitely should only have them when you have some extra net carbs left for the day. These are each around 10 net carbs or just below, so it is nearly half of the carbs you can have for the day.
However, if you find yourself at the end of the day with enough macros left, it is a great treat.
They are also good if you decide to do carb cycling with days where your carbs are a little higher than 20 net per day.
Some Low-Carb Fruits With 10 Or Less Net Grams Per Day Are:
Cantaloupe: Another appropriate fruit on the keto diet, ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates. Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer.
Coconut: Definitely keto, but not everyone’s convinced they’re a fruit. Some categorize coconut as a nut or a seed instead. One half-cup of coconut has 13 grams of healthy fat and about 2.5 grams of net carbs.
Lemons: One typical lemon wedge has about 0.5 g of net carbohydrates and only 0.2 g of sugar.
Peaches: One medium size (150 grams) contains 13 grams of carbs.
Plums: plum contains nearly 8 grams of carbohydrates. There are 6.6 grams of naturally occurring sugar and almost 1 gram of fiber in each plum.
Other fruits tend to be too high in sugars, which then causes them to be higher in carbs. These include watermelon, bananas, apples, grapes, and cherries.
You don’t have to eat fruit while on the keto diet, but it is a good way to have something sweet, increase your nutrition, and break up the monotony of all your meats and veggies.
You might be looking for something lighter or just a handful of berries as a quick and healthy snack, so it comes in handy knowing which fruit to turn to first.
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