Fruit on Keto – 8 Low-Carb Options

While fruits provide vitamin C, antioxidants, and fiber, many types are also high in sugar, particularly fructose, which can exceed your net carb limit and disrupt ketosis.

To enjoy fruit on keto, prioritize moderation and select low-carb options, to benefit from their nutritional value while staying in fat-burning mode.

Find out which fruits are suitable for a Healthy Keto® lifestyle and why it’s important to practice portion control.

What is keto?

The ketogenic diet is a low-carb, high-fat diet that shifts your body from using glucose as a fuel source to burning fat to generate energy, which releases large amounts of ketones.  

This state, known as ketosis, can be triggered by limiting daily carb intake to no more than 20 to 50 grams, while increasing healthy fat intake, and consuming moderate amounts of protein. 

Compared to glucose, ketones are produced from dietary and stored fat and don’t require insulin to enter cells, making them an efficient source of steady energy. 

Ketones can help fuel brain function, support stable blood sugar levels, and reduce the energy spikes and crashes often associated with high-carb diets.

Healthy Keto is a variation of the traditional keto diet that emphasizes nutrient density and food quality. 

This meal plan prioritizes whole, unprocessed foods, such as organic, non-starchy vegetables, pasture-raised eggs, grass-fed meats, wild-caught seafood, healthy fats from avocados or olive oil, and small portions of organic, low-glycemic, fiber-rich fruits.

By combining the metabolic benefits of low-carb intake with nutrient-rich ingredients, Healthy Keto offers profound health benefits, including supporting hormonal balance, enhancing insulin function, and promoting metabolic health. 

Watch the video below to learn how eating fruit can affect your health.

Can I have fruit on keto? 

You can eat fruit on keto, but portion size and fruit choice matter.

“Fruits offer health benefits, but they’re much higher in sugar than vegetables,” Dr. Berg explains. “If your goal is to burn fat and keep blood sugar stable, fruit should be chosen carefully and enjoyed in small portions.”

To enjoy fruits on keto, limit their intake to about half a cup of low-carb varieties daily to maintain fat-burning and ketosis.  

Individuals with insulin resistance or a slow metabolism may benefit from avoiding fruit entirely, while children, athletes, or those not focused on fat loss can handle more, but moderation remains important.

If you include fruit on keto, it’s best to opt for varieties with a low glycemic load to minimize blood sugar spikes and avoid disrupting ketosis.

Unlike the glycemic index, which only measures how quickly a food raises blood sugar, the glycemic load also considers how many digestible carbohydrates you’ll consume in a serving. This makes it a more accurate tool for predicting how a food will affect ketosis.

You can calculate glycemic load by multiplying a food’s glycemic index by the grams of net carbohydrates–which equals total carbs minus grams of fiber–in a serving and then dividing by 100.

A glycemic load of 10 or less is considered low, 11 to 19 is medium, and 20 or more is high. On keto, choosing fruits with a low glycemic load is best for maintaining stable blood sugar and staying in ketosis.

Whenever possible, choose organic and non-GMO fruit–especially berries, which tend to retain more pesticide residues due to their delicate, porous skins.

Drawbacks of consuming fruit

While fruits provide vitamin C, fiber, and phytonutrients, they’re generally low in protein, healthy fats, B vitamins, and minerals such as iron and zinc.

Most fruits are naturally high in sugar, especially fructose, and up to 85 percent of their carbohydrates can come from sugars. Even a small serving of high-sugar fruit can exceed your daily net carb allowance and slow or stop ketosis.

Fructose, primarily found in fruits, is uniquely metabolized in the liver. Excessive intake can lead to fat buildup in liver cells, impairing fat burning and metabolic health. 

High fructose consumption, especially from added sources such as high-fructose corn syrup (HFCS), is linked to insulin resistance and hormonal imbalances that can impede weight loss.

Research published in Progress in Cardiovascular Diseases notes that “the overconsumption of added fructose provokes metabolic changes that result in chronic low-grade inflammation, insulin resistance, and adiposity.”¹

8 low-carb fruits to enjoy

Choosing low-carb fruits lets you enjoy sweetness and nutritional benefits while staying within your daily carb allowance.

Here are eight delicious low-carb fruits you can enjoy on keto

1. Blackberries 

Blackberries are an excellent option for those following keto due to their low net carb count. In addition, they’re exceptional sources of vitamin C, fiber, and antioxidants that support skin health and help the body better cope with oxidative stress.

Here’s the nutritional value of ½ cup of blackberries:

• 50 calories 
• 0 g total fat
• 1 g protein
• 11 g total carbs
  • 4 g fiber
  • 7 g net carbs

2. Raspberries

Raspberries are among the most keto-friendly berries. They’re low in net carbs and provide fiber, vitamin C, folate, and manganese. Their tart-sweet flavor is great for fruit smoothies or as a topping for Greek yogurt.

Here’s the nutritional value of ½ cup of raspberries:

• 39 calories
• 0 g total fat
• 1 g protein
• 9 g total carbs
  • 3 g fiber
  • 6 g net carbs

3. Lemon and Limes

Lemon juice and lime juice are keto-friendly citrus fruits that add bright flavor without the added carbs. They’re good sources of vitamin C, and their citric acid content can help stimulate bile production to support fat digestion.

Use them to enhance water, salads, smoothies, or healthy fats like avocado while keeping your carb intake low.

Here’s the nutritional value of one average-sized lime or lemon:

• 9 calories
• 0 g total fat
• 0 g protein
• 3 g total carbs
  • 1 g fiber
  • 2 g net carbs

4. Wild blueberries

While conventional blueberries can contain more net carbs than other berries, wild blueberries are smaller and generally provide a more concentrated source of antioxidants.

They’re also delicious in recipes such as Keto Lemon Blueberry Muffins, which combine blueberries with low-carb, nutrient-dense ingredients for a satisfying keto-friendly treat.

Here’s the nutritional value of ½ cup of blueberries:

• 40 calories
• 0 g total fat
• 0 g protein
• 10 g total carbs
  • 3 g fiber
  • 7 g net carbs

5. Strawberries

Strawberries are one of the most tasty fruit options on keto. They’re rich in vitamin C, antioxidants, and manganese, and can be enjoyed fresh, frozen, or added to keto-friendly desserts.

For a quick, indulgent treat, try Chocolate Strawberry Fat Bombs, which pair fresh strawberries and cocoa powder with healthy fats from coconut oil for a satisfying, low-carb snack.

Here’s the nutritional value of ½ cup of strawberries:

• 25 calories
• 0 g total fat
• 0 g protein
• 7 g total carbs
  • 2 g fiber
  • 5 g net carbs

6. Pomegranate seeds

Pomegranate seeds contain more net carbs per serving than berries, but if enjoyed in moderation, they can be a refreshing and crunchy addition to salads or yogurt. They’re also excellent sources of antioxidants, vitamin C, and potassium. 

Here’s the nutritional value of ½ cup of pomegranate seeds:

• 60 calories
• 1 g total fat
• 1 g protein
• 13 g total carbs
  • 3 g fiber
  • 10 g net carbs

7. Star fruit 

Star fruit is one of the lowest net-carb fruits, offering a sweet yet tangy flavor that makes it a refreshing, keto-friendly tropical option.

Star fruit provides vitamin C, a notable amount of copper, and small amounts of magnesium, potassium, folate, and non-heme iron, delivering impressive nutritional value alongside its low-carb content.

Here’s the nutritional value of ½ cup of cubed star fruit:

• 21 calories
• 0 g total fat
• 1 g protein
• 4 g total carbs
  • 2 g fiber
  • 2 g net carbs

8. Avocado

Although often categorized as a vegetable, avocados are among the most nutrient-dense, keto-friendly fruits. With few net carbs, it delivers healthy fats, fiber, and essential micronutrients, including vitamin K and potassium. 

Avocado’s combination of nourishing fat and dietary fiber makes it an excellent, satiating option that supports fat-burning and helps keep you satisfied on a low-carb diet.

Here’s the nutritional value of one medium-sized Hass avocado:

• 320 calories
• 32 g total fat
• 4 g protein
• 16 g total carbs
  • 12 g fiber
  • 4 g net carbs

Fruits to avoid on keto

Most fruits are high-carb foods that don’t fit into a Healthy Keto plan.

Choices such as bananas, apples, grapes, mango, pineapple, sweet cherries, and most melons deliver enough net carbs per serving to quickly exceed your daily net carb allowance, which can interfere with ketosis and fat-burning.

Fruit juices, including 100 percent juice with pulp, contain significant concentrations of sugar and lack fiber, causing rapid blood sugar spikes. Dried fruit is also problematic, as the dehydration process greatly increases sugar density.

In addition, it’s vital to be especially cautious with fruit-flavored processed foods and drinks. These often contain little to no real fruit and rely heavily on HFCS, which adds concentrated sweetness without fiber or phytonutrients.

Without the components that help slow absorption and support satiety, HFCS can lead to blood sugar spikes, insulin resistance, and reduced satiety, making it harder to maintain ketosis.

High HFCS intake has also been consistently tied to liver fat accumulation and impaired fat metabolism.

Research published in the Journal of Hepatology notes that reducing sugary beverages and added fructose may significantly reduce hepatic fat buildup.²

Key takeaways

If you plan to include fruit on keto, consider carb count, glycemic load, and portion size. 

Berries, avocados, lemons, limes, pomegranate seeds, and star fruit are among the best keto-friendly fruit choices and can be enjoyed in moderation as part of a Healthy Keto lifestyle.

Avoid fruit juices and dried fruit products, as they’re packed with concentrated sugar and lack dietary fiber, making it challenging to maintain stable blood sugar levels and ketosis. 

FAQ

Source

1. https://www.sciencedirect.com/science/article/abs/pii/S0033062017301627 ?
2. https://pubmed.ncbi.nlm.nih.gov/29408694/ ?