Keto fruits are an AWESOME, sweet, satiating and delicious addition to most eating plans…
They’re the sweet nectar of keto foods, and how sweet that nectar is! Many of the fruits on this list are high fiber keto foods, which is great for those of you counting your net carbs…
That said, not all fruits are created equal. Some are WAY higher in sugar than you’d guess, while others may fit perfectly into your eating plan. I typically try to balance sweet luscious low carb fruits with high fat keto foods (or protein) to help regulate my blood sugar.
Here’s everything you need to know to get chowing…
Best Keto Fruits
Typically, the more water in a fruit, the lower the carbs (as a general rule of thumb) — Think dense bananas vs. watermelon. There are of course acceptions, such as avocados which are crazy high in fiber, and coconut meat which is loaded with healthy fats.
The lowest carb fruits have 15 grams (or less) of carbs per cup. Keep in mind, you can always eat a smaller portion and still enjoy your faves.
Here are the best keto fruits (based on a 1 cup serving):
- Avocados – 12.8 carbs, 2.7 net carbs
- Coconut (meat) – 12.1 carbs, 4.9 net carbs
- Carambola/Starfruit – 8.8 carbs, 5.1 net carbs
- Blackberries – 13.8 carbs, 6.2 net carbs
- Raspberries – 14.7 carbs, 6.7 net carbs
- Clementine (1 fruit) – 8.9 carbs, 7.6 net carbs
- Pear – 12.3 carbs, 8 net carbs
- Cantaloupe – 14.4 carbs, 8.4 net carbs
- Strawberries – 11.6 carbs, 8.6 net carbs
- Gooseberry – 15.2 carbs, 8.7 net carbs
- Prickly pears – 14.2 carbs, 8.8 net carbs
- Boysenberry – 16 carbs, 9 net carbs
- Currant (red and white) – 15.4 carbs, 10.6 net carbs
- Watermelon – 11.6 carbs, 11 net carbs
Lowest Carb Fruits?
Starfruit actually has the least number of TOTAL carbs (as you can see from the table above) — but, when was the last time you had a craving for a starfruit?
Now, there are only 11.6 carbs in strawberries and an equal number of carbs in watermelon, which is starting to give you some options. Not only are strawberries and watermelon wildly popular fruits but they’re low carb too! (Yay!!) Conversely, there are 14.7 carbs in raspberries (1 cup) but that’s okay because they still made the list!
Highest Carb Fruits?
There are lots of high carb fruits out there that you’ll probably want to eat only in moderation or avoid altogether depending on your dietary goals.
For instance, there are 17 carbs in blueberries (1 cup) and a whopping 19 carbs in oranges (1 medium). Does that mean you’ll never be able to have a blueberry smoothie or throw a few blueberries on top of your low carb yogurt? Probably not, but you won’t be taking the pint to the couch on movie night either
What Are The Carbs In Fruit?
The carbs in fruit come from natural fructose and glucose. The truth is these are still simple carbs that we in the low carb community try to avoid.
Often times, the sugars in low carb fruits aren’t packed as densely as the sugars in candy bars, and some low carb fruits are packed with essential vitamins, minerals and antioxidants your body needs, so incorporating them depends on your specific eating plan.
Here’s the full breakdown of carbs in fruit:
|Fruit (1 cup)||Carbs||Sugar||Fiber||Net Carbs|
|Clementine (1 fruit)||8.9||6.8||1.3||7.6|
|Currant (red and white)||15.4||8.2||4.8||10.6|
How To Eat Fruit On A Low Carb Meal Plan
Eating fruit on a low carb meal plan can be done successfully by sticking to low carb fruits and following a few tips. For instance:
- Avoid dried fruits, because they typically have added sugar. Even dried fruits with no sugar added are higher in concentrated sugars.
- When you do enjoy low carb fruits, always measure them to accurately track your carb count. A few of this and a handful of that can add up before you know it!
- Balance low carb fruits with other low carb foods that are higher in proteins or fats to regulate your blood sugar.
- Above all, eat your low carb fruits sparingly and enjoy!
How Do I Balance The Carbs In Fruit?
When I refer to balancing the carbs in fruit with other low carb foods, I’m talking about having foods such as keto nuts. They are higher in fats, full of essential vitamins and minerals and the salty undertones taste fantastic with the sweet nectar of the earth. Yum!!
What Are Some Food To Avoid When Trying To Balance The Carbs?
When balancing the carbs in certain fruits, its best to stick to low carb fats and proteins. While keto beans and low carb grains are complex carbs, they’re still higher carb foods that could spike blood sugar. You always want to try to balance carbs with fats or proteins.
You’ll also want to avoid fruit juices, concentrates and dried fruits. These foods have been processed and stripped of their fiber, essentially concentrating their sugar content.
Canned fruits and fruit cocktails are the same. If you are going to have some carbs, it’s best to opt for whole foods in their natural form.
Can I Use Vegetables Instead Of Fruit?
Keto vegetables are fantastic for you, and are often lower in carbs than fruit! Many of them contain fiber and antioxidants as well as essential vitamins and minerals.
Everyone has different nutritional needs and dietary goals, so you’ll have to do what works best for you. Most of the time, low carbies can enjoy a good variety of whole fruits and vegetables in the right proportions.
Keto Fruit Recipes
Low carb fruit recipes that don’t bust your diet plan can be difficult to find. I happen to love fruit and I take this as a personal challenge because I’m not willing to overlook my nutritional goals or my low carb lifestyle.
I want it all!… and I think I can have it all within reason.
If you feel the same way, or if you’re just getting started on your low carb journey, then here are some low carb fruit recipes for you to try:
- Keto Strawberry Smoothie
- Keto Pumpkin Bread
- Keto Blueberry Muffins
- Keto Banana Bread
- Keto Lemon Bars
Downloadable List Of Keto Fruits
Here is a downloadable list of keto fruits (right click the image and select Save Image As):
14 Best Low Carb FruitsPrint Recipe Pin Recipe
- 1 Cup Almond Milk
- 2 Scoops Keto Protein Powder vanilla
- 1/2 Cup Blueberries frozen
- 1/2 Avocado
- 1/4 Cup Coconut flaked, unsweetened
Optional (but highly recommended):
- 1/2 Teaspoon Orange Extract
- 1 Cup Spinach or greens
- Toss ingredients in a blender in the order listed above and blend. Blend, and enjoy!Psst - this smoothie is best COLD, if your ingredients aren't frozen you may want to let it chill in the fridge before serving.
Fans Also Made These Low Carb Recipes:
- Avocados. Go for haas! They’re higher in fat, creamier and WAY more delicious than regular (sorry Florida ?).
- Milk. I swap between unsweetened light almond or coconut milk.
- Nutritional information was calculated using ISO Pure Vanilla Protein Powder (0g carbs/serving), and does include the optional spinach:
It’s possible to enjoy keto fruits without wrecking your diet plan. You just need to know what to eat and how much of it to have.
Remember, low carb fruits are like the honey of the earth and that honey can be used to make low carb smoothies, low carb desserts, low carb snacks, AND low carb breads!
What’s your favorite low carb fruit? Let us know in the comments below, and how you like to eat it! Enjoy!
I would like to download the low-Carb fruit chart, but I am already subscribed to your newsletter. Can you send me a copy? Thanks Big Jim
I am subscribed. How do I DL the chart to be able to print?
I’ll send it to your email now, hope you enjoy!!❤
I think I have become confused on net Carbs. Is it net carbs total per meal or of the day?
Hi Troy! Usually, people will have a net carb count goal for the entire day, but some do it by meal as well, it depends on your goal and eating plan.
I’m fairly new to the Keto diet. I’ve done some research on the internet, Pinterest and such but I don’t exactly know what I should keep my net carbs under for the day. 20 or 50? My goal is around 20 lbs I’d like to lose. I’m 5’2″. How would I figure that? Thanks for any help.
Hey Alyssa! Legally I can’t give any dietary/nutrition advice, I can only share facts and personal experiences. That said, I’ve put together an article on how many carbs a day that steer you in the right direction. Hope this helps, and wishing you the best of luck! https://www.thelittlepine.com/how-many-carbs-in-a-low-carb-diet-2/
Hi, I’m new to all of this carb stuff.. How do I figure out how many net carbs each item has in it?? Most things come with the total carb amount, so how do I turn that into net carbs??
Hello Marry! total carbs – fiber= net carbs. You can find the nutritional information below the recipe card ?. Hope this helps!?
What about cranberries? I know the dried or canned ones on no good but fresh ones make my favorite muffins or even cranberry bread for a quick morning snack with coffee!
Great catch Paul! I added it to the list. Thank you so much!
Lots of information
I would like a copy of the first chart you have with the sugar etc contents of each food. How can I get that one.
Thank you for your information and recipes
Hi Janet! Absolutely, just right-click the image and select Save Image As. Then you can print from there. Enjoy!
Thank you for these lists. My nine year old grandson was just diagnosed as pre-diabetic. He is crying and flipping out about what he can and can’t eat now. I told him we will do this together. These lists will give him a nice visual that he will be able to understand better.
Oh yes I hope this list would help him. We can do this! ?? Wishing you the best of luck! 🙂
Lindsey, I just want to say thank you so much for all the awesome information. I look forward to your email. I check my email every day just to see what you sent. You have made my keto journey so easy. I went out to eat the other day and I pulled up your email for reference.
Hello Pamelia! That means the world ? I’m happy to have you here and thank you so much for the support!?
I am a sucriber already, could you send me the chart?
Hi LeaAnn! To grab the chart, go to the “Downloadable List Of Low Carb Fruits” and right-click to save, then print the chart shown. Enjoy!