This low carb fruits list will be your guide to eating fruit on a ketogenic diet! This article covers which fruits are low in carbs and keto friendly. Additionally, it also discusses which fruits are high in carbs because you may want to reduce or eliminate them when following a keto diet.
There’s a common misconception that fruit isn’t allowed on keto. This is a topic that we get asked about all the time!
We are here to tell you that yes, you can eat fruit on keto. You just have to be smart about it.
Learn which fruits are low carb so that you can easily fit them into your macros when following a ketogenic lifestyle.
And then when you eat fruit, measure your portion so that you’re not inadvertently taking in more carbs than you mean to.
If you haven’t already taken a peak, we also have a handy low carb vegetable list. It goes over the best keto friendly vegetables, and gives total carbs, grams of fiber, and net carbs per weight for each.
And if you’re new to keto, we also have an article discussing how to calculate your macros for a keto diet. It helps you easily calculate how many carbs you should have in a day.
Knowing how many carbs you can have per day is important. It can help you choose how many carbs you want coming from low carb fruits and vegetables.
If you have no idea what to eat on a keto diet, we have you covered! We also have a useful beginner’s keto grocery list, which will tell you what foods are best to eat on a keto diet.
All of these things will help you create a keto meal plan so you can succeed on your keto diet!
Can You Eat Fruit on a Keto Diet?
YES! Some fruits are naturally low carb and easy to fit into a keto meal plan. Other fruits are higher in carbs, which you might want to minimize or eliminate from your keto diet. We give both a low carb fruits list and a high carb fruits list.
Keto Low Carb Fruits List
Here we list our favorite low carb fruits along with how many total carbs, grams of fiber, and net carbs they have per 100 grams. Don’t forget, net carbs = total carbs minus fiber. And then below is the high carb fruits list.
Important Note: Some fruits on the low carb list looks like they’re high in carbs. However, remember that 100 grams of some fruit is a LOT of food! Be mindful of your portion size. For example, 100 grams of coconut is a large quantity when a typical 1/4-cup serving weighs about 20 grams! Additionally, consider blueberries; 100 grams of blueberries is about 3/4 cup, which is a fairly big amount, especially considering that a typical serving of blueberries is about 1/2-cup.
- Avocado (per 100g)
- 8.6g total carbs in avocado
- 1.8g net carbs in avocado
- Coconut (per 100g)
- 15.2g total carbs in coconut
- 6.2g net carbs in coconut
- Olives (per 100g)
- 3.8g total carbs in olives
- 0.5g net carbs in olives
- Tomatoes (per 100g)
- 3.9g total carbs in tomatoes
- 2.6g net carbs in tomatoes
- Strawberries (per 100g)
- 7.7g total carbs in strawberries
- 5.5g net carbs in strawberries
- Cucumbers (per 100g)
- 3.6g total carbs in cucumbers
- 2.4g net carbs in cucumbers
- Blackberries (per 100g)
- 9.6g total carbs in blackberries
- 4.2g net carbs in blackberries
- Raspberries (per 100g)
- 11.9g total carbs in raspberries
- 5.4g net carbs in raspberries
- Bell Peppers (per 100g)
- 6g total carbs in bell peppers
- 3.9g net carbs in bell peppers
- Lemons (per 100g)
- 9g total carbs lemons
- 6.2g net carbs in lemons
- Limes (per 100g)
- 11g total carbs in limes
- 8.2g net carbs in limes
- Grapefruit (per 100g)
- 7.5g total carbs in grapefruit
- 6.4g net carbs in grapefruit
- Zucchini (per 100g)
- 3.1g total carbs in zucchini
- 2.1g net carbs in zucchini
- Eggplant (per 100g)
- 6g total carbs in eggplant
- 3g net carbs in eggplant
- Blueberries (per 100g)
- 14.5g total carbs in blueberries
- 12.1g net carbs
Note that these values are from Cronometer.
Now that you know which fruit are low in carbs, check out our 30 favorite low carb fruit recipes for ideas on how to use these fruits! These are delicious recipes from breakfast to dessert. All of these recipes are low in net carbs so you can eat them on a keto diet.
High Carb Fruits List
- Apples (per 100g)
- 13.8g total carbs in apples
- 10.6g net carbs in apples
- Watermelon (per 100g)
- 7.6g total carbs in watermelon
- 7.1g net carbs in watermelon
- Pear (per 100g)
- 15.2g total carbs in pear
- 9.8g net carbs in pears
- Cantaloupe (per 100g)
- 8.2g total carbs in cantaloupe
- 6.9g net carbs in cantaloupe
- Kiwi (per 100g)
- 14.7g total carbs in kiwi
- 11.5g net carbs in kiwi
- Plums (per 100g)
- 11.4g total carbs in plums
- 9.3g net carbs in plums
- Plantains (per 100g)
- 31.2g total carbs in plantains
- 28.9g net carbs in plantains
- Nectarines (per 100g)
- 10.6g total carbs in nectarines
- 8.1g net carbs in nectarines
- Red Grapes (per 100g)
- 18g total carbs in red grapes
- 17.3g net carbs in red grapes
- Green Grapes (per 100g)
- 18.1g total carbs in green grapes
- 17.1g net carbs in green grapes
- Tangerines (per 100g)
- 13.3g total carbs in tangerines
- 11.2g net carbs in tangerines
- Dates (per 100g)
- 75g total carbs in dates
- 66.9g net carbs in dates
- Pomegranate (per 100g)
- 18.7g total carbs in pomegranate
- 14.4g net carbs in pomegranate
- Bananas (per 100g)
- 22.8g total carbs in bananas
- 20.2g net carbs in bananas
- Cherries (per 100g)
- 16g total carbs in cherries
- 11.8g net carbs in cherries
- Peaches (per 100g)
- 9.5g total carbs in peaches
- 7.8g net carbs in peaches
- Mango (per 100g)
- 15g total carbs in mango
- 13.2g net carbs in mango
- Oranges (per 100g)
- 11.8g total carbs in oranges
- 9.1g net carbs in oranges
- Pineapple (per 100g)
- 13.1g total carbs in pineapple
- 11.6g net carbs in pineapple
Note that these values are from Cronometer.
Vegetables That Are Actually Fruits
You might be surprised that a lot of foods that we think of as vegetables are actually fruits! This is because fruits and vegetables are classified in both culinary and botany fields, and it can get confusing!
From a culinary perspective, these foods are classified based on taste. Fruits are typically sweeter, while vegetables usually have a more savory flavor or have more savory applications.
On the other hand, botanically, these foods are classified depending on which part of the plant they come from. From Healthline: “A fruit develops from the flower of a plant, while the other parts of the plant are categorized as vegetables. Fruits contain seeds, while vegetables can consist of roots, stems and leaves.”
Here is a short list of foods that we think of as vegetables, but are actually low carb fruits and great for a keto diet:
Beginner Keto Shopping List Printable with Keto Fruits List
Check out our printable keto grocery list to make keto grocery shopping easier!
Easy Snack Ideas with Low Carb Fruit
- Make keto trail mix and sprinkle it on top of low carb yogurt (we like 5% milkfat plain Greek yogurt) and add a few berries.
- Melt a bakers chocolate bar, add a few drops of stevia and vanilla extract, and then dip strawberries or raspberries in the chocolate.
- Make our blackberry lemon chia seed pudding or our toasted coconut chia seed pudding to have on hand – they’re more than just breakfast food!
If you want to know more about which foods are keto friendly, check out our article Keto Shopping List – Beginner Keto Grocery List Guide.