Are all fruits healthy? Fruits are generally low-calorie and high-nutrient with lots of vitamins, minerals, enzymes, and antioxidants. Fun Fact: One guava fruit contains 140% of the required daily value (DV) of Vitamin C. There are no question fruits are healthy. On the other hand, when on low-carb diets like the ketogenic diet it’s important to keep carbs under a certain level. When you’re on keto this is usually 50g although sometimes it’s even lower. Your top goal is to keep carbs low enough so you’ll get into the metabolic state known as “ketosis.” This causes the body to get energy from stored fat and the liver-produce “ketones.”
It’s critical to know the carbs of different fruits so you can do carb-counting and avoid getting kicked out of ketosis. For example, a medium-sized apple has 25g or half the daily carbs allowed on keto. Meanwhile, mango has a whopping 50g. On the other hand, one cup of strawberries has just 12g of carbs. Speaking of which, it’s also important to consider the portion sizes when eating fruit on keto. For example, are we talking about 10 watermelon balls, a cup of red melon, or a watermelon wedge? Each portion has a different number of carbs. Lower-carb means smaller portions.
Best Fruits on Keto
There are about 2,000 types of fruit around the world. Here are some keto-friendly fruits:
If there was an award for “perfect keto fruit” it would probably go to the avocado. One ½ cup has just 2.6g of net carbs and nearly 12g of fat. They’re also low in calories at about 140 so they’re a good snack between meals.
One of the main benefits of this fruit is it features “good” fat. So, it’s a good option for the keto diet that focuses on fats like omega-3 fatty acids and unsaturated fats.
The iconic avocado food is guacamole. However, you can enjoy it in other ways like in salads and shakes. You can even cube the fruit and enjoy it as a snack.
A half-cup of blackberries has just 3.1g of net carbs. It’s not high-fat like avocadoes since it has less than 0.5g. Blackberries are a good source of various nutrients like Vitamin C, potassium, and others.
While tomatoes are often cooked as veggies, they’re technically fruits since they have seeds. Half a cup of tomatoes has just 2.4g net carbs and it’s also low-fat. In fact, it’s worth noting that berries, in general, are considered to be some of the top keto-friendly fruits.
Tomatoes are also nutrient-rich. They contain a type of antioxidant that might help to prevent heart disease. In fact, this explains why tomatoes are often cooked then made into sauces and pastes.
You can also enjoy them tomatoes on sandwiches, and in salads or smoothies.
Fun Fact: Campbell’s Tomato Soup was introduced in 1895.
This is the perfect summer fruit since it’s chock-full of nutrients and water. It’s also low-carb since ½ cup of watermelon cubes has just 5.4g of net carbohydrates. Another plus is the high water content to help you avoid dehydration in the summertime.
Portion Sizes for Fruits On Keto
With some exceptions like berries, in particular, fruits are relatively high in carbs. The best options are:
Blueberries are somewhat higher at 12g of carbs. It’s not a sky-high figure but you should still watch your portion sizes when eating them in particular.
Other fruits that are relatively low in carbs include:
- Coconut (meat)
These fruits aren’t super-high in carbs so you could enjoy them from time to time while on keto. Remember that fruit is a natural “candy” that’s still a better option than store-bought cookies, cakes, cupcakes, and pies.
Then there are some high-carb fruits you should generally avoid while on keto:
These fruits are still healthy but if you want to stay in ketosis you should try to minimize them since they’re more likely to cause blood sugar spikes and kick you out of ketosis.
When considering portions, you should think about not only the amount but also the type. For example, there are fruit balls, melon slices, ½ or 1 cup of fruit, and so on. It might seem like a tedious process but it can be easy to get kicked out of ketosis when you overload on carbs.
The best option is to do carb-counting. Make sure to research how many carbs you’re consuming when eating fruit for snacks or dessert. The portion size can be just as significant as the actual fruit you pick. For example, 10 melon balls have fewer carbs than a cup of watermelon or cantaloupe.
The good news is technology has made it easier to do carb-counting. It’s quite easy to search the web for carb totals based on the type and amount of fruit you’re eating. There’s also an app for that if you want to use your smartphone/tablet to research fruits on keto.