All you need to know about keto fruits! Get the complete keto friendly fruit list, what to avoid, carbs in fruit, and the best recipes.
By Maya Krampf
Updated
Published July 8, 2020
18 Comments
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In This Post hide
- Can You Eat Fruit On Keto?
- Keto Fruits List
- Carbs In Fruit
- Keto Fruits To Avoid
Fruit, packed with nutrients and vitamin C, holds a place of honor as a healthy food choice in many diets. When it comes to keto fruits, though, you’ll need to approach the produce section with caution and your options are more limited than keto vegetables.
How do you enjoy fruit on keto, and which low carb fruit can you choose from? We’ll talk all about keto friendly fruit in this guide! I’ll explain everything you need to know: The right fruits to select, the best low carb recipes that include them, a comprehensive keto fruit list, and which fruits to avoid.
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Can You Eat Fruit On Keto?
Most fruits have a lot of natural sugars and fewer grams of fiber than vegetables, making them too high in net carbs for a a ketogenic diet. However, certain varieties have less sugar content, so you can still enjoy some fruit on keto in moderation.
Keto Fruits List
This keto fruit list will go into detail about the best low carb fruits for a keto lifestyle, including delicious recipe ideas.
You can find details about grams of carbohydrates in the keto fruits chart below this list. For an even more complete listing of carbs in fruit and other foods, check the keto food list.
Avocados
Avocado is the most keto friendly fruit of all! (In fact, I love avocados so much that they are part of the Wholesome Yum logo. ;)) Take advantage of its high healthy fat and fiber content, and enjoy it more frequently than other fruits.
Avocado is one of the few fruits where moderation is not really necessary for a keto lifestyle. Avocados have only 1.8g net carbs per 1/2 avocado serving, and plenty of healthy fats.
Keto Avocado Recipes:
- The Best Guacamole – Pair this with keto tortilla chips!
- Keto Broccoli Salad
- Avocado Brownies
- Cucumber Tomato Avocado Salad
- BLT Stuffed Avocado
Find lots moreavocado recipes here.
Blackberries
Blackberries are easy to portion control, making them ideal keto fruits. They taste best in easy desserts, or on their own as a snack.
Blackberries have 3.1g net carbs per 1/2 cup serving.
Keto Blackberry Recipes:
- Keto Blackberry Frozen Yogurt
- Low Carb Blackberry Cobbler
- Berry Ricotta Dessert
- Blackberry Jelly
Blueberries
Blueberries are one of the best fruits for keto if you watch your portions – they do contain more carbs than most keto fruit options. I like using them in keto desserts and other baked goods for a burst of natural sweetness.
Blueberries have 8.9g net carbs per 1/2 cup serving.
Low Carb Blueberry Recipes:
- Keto Blueberry Muffins
- Low Carb Blueberry Scones
- Keto Blueberry Bread
- Keto Blueberry Cobbler
- Keto Blueberry Cheesecake
Coconuts
Coconuts are loaded with healthy fats and fiber. Use them in sweet or savory dishes for a tropical flair. You can also use coconut flour for baking, just keep in mind that it absorbs a lot of moisture, so needs special coconut flour recipes to work — don’t try to replace other flours with it.
Raw coconut flesh has 2.5g net carbs per 1/2 cup serving, while coconut flour has 2g net carbs per serving. Coconut flakes, dessicated coconut, and coconut milk are also keto friendly. Just check the labels to ensure there is no added sugar.
Keto Coconut Recipes:
- Coconut Macaroons
- Keto Clusters
- Coconut Flour Chocolate Chip Cookies
- Coconut Chicken
- Coconut Flour Crackers
Cranberries
While processed cranberry products often contain lots of added sugar, cranberries by themselves are a naturally low carb fruit.
Raw cranberries have 4.6g net carbs per 1/2 cup serving.
Keto Cranberry Recipes:
- Sugar Free Dried Cranberries
- Keto Cranberry Sauce
- Broccoli Cranberry Salad
- Cranberry Turkey Casserole
Lemons
Citrus doesn’t always make the list of keto friendly fruits, but lemon does! You only need a little bit to add lots of flavor to sweet and savory dishes.
One whole lemon has 5.4g net carbs. You can also use the zest which is virtually net carb free (0.1g per teaspoon).
Low Carb Lemon Recipes:
- Keto Lemon Bars
- Creamy Lemon Chicken
- Keto Lemon Meringue Pie
- Sugar Free Lemonade
Limes
Limes are keto fruits, too. One squeeze adds delicious taste to anything!
One whole lime has 5.2g net carbs. Similarly to lemons, you can use lime zest freely.
Keto Lime Recipes:
- Keto Key Lime Pie
- Cilantro Lime Chicken
- Cilantro Lime Cauliflower Rice
- Skinny Margarita
- Cilantro Lime Slaw
Monk Fruit
Although you can eat monk fruit, it is primarily used to make sweeteners rather than being eaten in its whole fruit form. It’s the primary ingredient in all of my Besti Sweeteners!
Monk fruit extract (and Besti sweetener) has 0 net carbs, as its mogrosides – the sweetening compounds – are not absorbed by the body, so there are no carbohydrates or calories.
Monk Fruit Sweetener Recipes:
- Keto Cheesecake
- Keto Hot Chocolate
- Keto Donuts
- Keto Cookie Dough
- Keto Ice Cream
Olives
Olives have a similar fat and fiber content to avocados, in a much smaller package. They’re easy to snack on or chop up for savory recipes!
Olives have 2.2g net carbs per 1/2 cup serving.
I’m going to tell you a secret… I don’t love olives (though I do love olive oil!), so I don’t have many recipes with olives on the blog! But, feel free to request them and I just might make an exception. 😉
Keto Olive Recipes:
- Keto Charcuterie Board
- Antipasto Salad
- Mediterranean Chicken Salad
Raspberries
Raspberries have more fiber than any other keto fruit… but you won’t be able to tell in these sweet recipes. Since they are lower carb than most berries, they are also ideal for snacking on their own.
Raspberries have 3.3g net carbs per 1/2 cup serving.
Low Carb Raspberry Recipes:
- Chia Pudding – The raspberry version is my fave!
- Keto Cheesecake Bites
- Sugar Free Sorbet
- Fruit Leather – Not keto friendly with all fruits, but it is if you use raspberries!
- Sugar Free Popsicles
Strawberries
Strawberries, while containing carbs, are surprisingly keto-friendly! With their carb content offset by natural fibers, you can enjoy these sweet treats in moderation. Just be sure to watch your serving size!
Strawberries have about 8.5 net carbs per 1-cup serving (about 8 berries).Pair them with a keto fruit dip for a simple low carb snack!
Keto Strawberry Recipes:
- Keto Strawberry Cheesecake
- Sugar Free Chocolate Covered Strawberries
- Sugar Free Jam
- Strawberry Spinach Salad
- Keto Strawberry Ice Cream
Tomatoes
Yes, tomatoes are considered a fruit — and yes, they are keto friendly fruits! Whether you cook with them or enjoy them raw, they add a light sweetness to every dish.
Tomatoes have 4.8g net carbs per 1 cup serving.
Keto Tomato Recipes:
- Fresh Tomato Salsa
- Sun Dried Tomatoes – Enjoy in moderation!
- Ratatouille Recipe
- Keto Tomato Soup
- Caprese Skewers
- Keto Ketchup
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Carbs In Fruit
Now that you have the list of keto fruit, you’re probably wondering about the grams of carbs in them. That’s where this chart comes in — you can see the net carb counts in each one at a glance, so you’ll know the best keto fruits to eat. (Net carb counts come from the USDA Food Database, and don’t include fiber.)
You’ll notice one keto fruit that stands out from the rest in this chart — monk fruit! It is rarely eaten fresh, but its potent extract is a popular sugar substitute because it contains zero grams of net carbs, making it one of the lowest carb fruits.
*Note: Watermelon is a bit controversial and some people may say it’s not keto friendly. Use moderation and proceed with caution.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Avocados | 1/2 fruit (100g) | 1.8 |
| Raspberries | 1/2 cup (61.5g) | 3.3 |
| Blueberries | 1/2 cup (74g) | 8.9 |
| Blackberries | 1/2 cup (72g) | 3.1 |
| Coconuts, flesh | 1/2 cup (40g) | 2.5 |
| Cranberries | 1/2 cup (55g) | 4.6 |
| Currants | 1/2 cup (56g) | 5.3 |
| Strawberries | 1/2 cup (76g) | 4.3 |
| Lemons | 1 lemon (58g) | 5.4 |
| Limes | 1 lime (67g) | 5.2 |
| Monk Fruit Extract | 1/32 tsp | 0 |
| Olives | 1/2 cup (67g) | 2.2 |
| Tomatoes | 1 cup (180g) | 4.8 |
| Watermelon * | 1/2 cup (76g) | 5.5 |
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Keto Fruit Carbs Chart
Keto Fruits To Avoid
Some fruits are lower in carbs than others. Most of the time, the carb content in fruit is more sugar than fiber — so it’s better to stick with keto fruits and low carb vegetables if you want to stay on track with your low carb diet.
In some cases, you can enjoy these fruits in very small amounts, depending on how strict you want to be.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Apples | 1 medium apple (182g) | 21 |
| Apricots | 1 apricot (35g) | 3.2 |
| Carambola (star fruit) | 1 medium star fruit (91g) | 3.6 |
| Prunes | 1 prune (9.5g) | 5.4 |
| Dates | 1 pitted date (24g) | 16.4 |
| Breadfruit | 1 cup (220g) | 48.9 |
| Durian | 1 cup (243g) | 56.6 |
| Bananas | 1 medium banana (118g) | 23.9 |
| Cherimoya (custard apple) | 1 cup (160g) | 23.5 |
| Boysenberries | 1 cup (132g) | 9.1 |
| Cantaloupe | 1 medium wedge (69g) | 5 |
| Elderberries | 1/2 cup (73g) | 8.3 |
| Feijoa | 1 cup (205g) | 18.1 |
| Figs | 1 medium fig (50g) | 8.1 |
| Goji Berries | 5 tbsp, dried (28g) | 18 |
| Gooseberries | 1 cup (150g) | 8.9 |
| Grapefruit | 1/2 grapefruit (123g) | 7.9 |
| Grapes | 1 cup (92g) | 15 |
| Guava | 1 cup (165g) | 14.7 |
| Honeydew Melon | 1 large wedge (125g) | 10.4 |
| Jackfruit | 1 cup (165g) | 35.9 |
| Java-Plum | 1 cup (135g) | 21 |
| Kiwifruit | 1 fruit (69g) | 8 |
| Kumquat | 1 fruit, with peel (19g) | 1.8 |
| Loquat | 1 cup (149g) | 15.6 |
| Lychees | 1 cup (190g) | 28.9 |
| Mamey Sapote | 1 cup (175g) | 46.8 |
| Mangoes | 1 cup (165g) | 22.1 |
| Mulberries | 1 cup (140g) | 11.3 |
| Nectarines | 1 medium nectarine (142g) | 12.6 |
| Oranges | 1 orange (141g) | 12.9 |
| Papaya | 1 cup (145g) | 13.2 |
| Passion Fruit | 1 cup (236g) | 30.7 |
| Peaches | 1 medium peach (150g) | 12.1 |
| Pears | 1 medium pear (178g) | 21.6 |
| Persimmons | 1 persimmon (168g) | 25.2 |
| Pineapples | 1 cup (165g) | 19.3 |
| Pitanga | 1 cup (173g) | 13 |
| Plantains | 1 cup (139g) | 54 |
| Plums | 1 cup (165g) | 16.5 |
| Pomegranates | 1/2 cup arils (87g) | 12.8 |
| Prickly Pears | 1 cup (149g) | 8.9 |
| Pummelo | 1 cup (190g) | 16.4 |
| Quince | 1 fruit (92g) | 12.4 |
| Sapodilla | 1 fruit (170g) | 24.9 |
| Soursop | 1 cup (225g) | 30.5 |
| Tamarind | 1/4 cup (30g) | 17.2 |
| Tangerines | 1 medium fruit (88g) | 10.1 |
