Fruits and berries: A keto guide

Most fruits and berries contain quite a lot of carbs. That’s why they taste sweet. They can be seen as nature’s candy.

In general, the sweeter or larger the fruit, the more sugar it contains. On a keto diet, while berries are fine in moderation, it’s best to avoid other fruits.

Keto berries

Each number represents the net carbs in 100 grams (3.5 ounces) of each berry. So, for example, 100 grams of blueberries (approximately 3 handfuls) would have 12 grams of net carbs.

Keto fruits

Because other kinds of fruit are fairly high in carbs, they’re not a great fit for a keto diet. Again, each number represents the net carbs in 100 grams (3.5 ounces) of each fruit. 

Fruit = Nature’s candy

On a keto diet you can have some berries every so often and it won’t likely take you out of ketosis. You might even be able to eat a few cherries or a small plum. Be careful, however. And if in doubt, you may want to measure your ketones to learn how fruit affects you.

Don’t we need to eat fruit to get important vitamins and minerals? No, you can get those same nutrients from vegetables. In fact, some vegetables, like bell peppers and kale, have more vitamin C than any of the citrus fruits — and a lot less carbs and sugar.

What fruits can I eat on a ketogenic diet?

Top 10 low-carb fruits

From time to time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. Try topping it with a dollop of unsweetened whipped cream.

Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:

  1. Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
  2. Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
  3. Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.
  4. Plum: One medium-sized (65 grams) contains 7 grams of carbs.
  5. Kiwi: One medium-sized (70 grams), contains 8 grams of carbs.
  6. Cherries: Half a cup (75 grams) contains 8 grams of carbs.
  7. Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
  8. Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
  9. Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
  10. Peach: One medium-sized (150 grams) contains 13 grams of carbs.

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