Quick Answer
Yes, it is possible to follow a low-carb diet and still eat fruit in moderation. The key is to choose fruits that are lower in carbohydrates, such as berries, and eat them in limited amounts. Some low-carb diets allow around 20-60 grams of net carbs per day, so you can work fruit into this allowance. Focus on high fiber, nutrient-dense fruits and control your portions. Pair fruit with protein or fat to help manage blood sugar levels. Overall, fruit can be included in a healthy low-carb lifestyle when consumed mindfully.
What is a Low-Carb Diet?
A low-carb diet limits the amount of carbohydrates you eat, typically to less than 130 grams per day (1). Anything below 100 grams per day is generally considered a low-carb diet.
The most popular types of low-carb diets include:
- Ketogenic diet – Restricts carbs to 50 grams or less per day
- Atkins diet – Begins with less than 20 grams of carbs per day and slowly increases
- Paleo diet – Focuses on whole, unprocessed foods including fruit, vegetables, meat, fish, eggs, nuts, seeds and healthy fats
- Low-carb Mediterranean diet – Emphasizes plant-based fats, fish, some whole grains and dairy
The goal of limiting carbohydrates is to achieve ketosis, a metabolic state where your body switches from using glucose as its main fuel source to using fat and ketones instead. This transition can promote weight loss, improve blood sugar control and enhance brain function (2, 3).
Fruit Sugar Content
Fruits naturally contain sugar, also known as fructose. The amount can vary greatly depending on the type.
Here are the carb contents of popular fruits (in a 1 cup serving) (4):
| Fruit | Total Carbs | Net Carbs |
|---|---|---|
| Blackberries | 14 grams | 9 grams |
| Raspberries | 15 grams | 8 grams |
| Strawberries | 12 grams | 6 grams |
| Blueberries | 21 grams | 14 grams |
| Apple | 25 grams | 19 grams |
| Banana | 27 grams | 23 grams |
| Grapes | 27 grams | 18 grams |
| Mango | 28 grams | 24 grams |
| Pear | 27 grams | 17 grams |
| Pineapple | 24 grams | 16 grams |
As you can see, berries are lowest in sugar while tropical fruits like bananas and mangos are higher. Pay attention to total carbs vs net carbs (which accounts for fiber).
Fruit With the Lowest Carbs
If you’re limiting carbs, these fruits have the lowest amounts per serving (4):
- Blackberries – 9 grams net carbs
- Raspberries – 8 grams net carbs
- Strawberries- 6 grams net carbs
- Blueberries – 14 grams net carbs
- Starfruit – 9 grams net carbs
- Lemons/limes – 3 grams net carbs
- Watermelon – 8 grams net carbs
- Peaches – 10 grams net carbs
- Plums – 8 grams net carbs
- Nectarines – 9 grams net carbs
Focusing on these options can allow you to integrate fruit into a low-carb diet more freely.
Can You Eat Fruit on a Keto Diet?
The ketogenic diet typically limits carb intake to less than 50 grams per day, with strict keto plans going as low as 20-30 grams (5).
For most people, eating whole fruit will easily surpass this allowance. However, consuming berries and citrus fruits in moderation can potentially work for some keto dieters.
It’s important to test your own personal carb tolerance. Check your ketones and watch for signs of carb intolerance like cravings, fatigue or weight plateau.
Small servings of low-sugar fruits may suit some people’s goals and activity levels on keto. Track your results and adjust as needed.
Tips for Including Fruit on a Low-Carb Diet
Here are some tips for selecting fruits that align with a low-carb lifestyle:
- Focus on berries – Raspberries, blackberries, strawberries and blueberries are lowest in carbs.
- Portion control – Stick to 1/2 – 1 cup serving sizes.
- Count net carbs – Subtract fiber to determine true impact on blood sugar.
- Pair with protein or fat – This slows digestion and prevents blood sugar spikes.
- Select less ripe – Greener bananas and underripe stone fruits and citrus have fewer carbs.
- Consider glycemic index – Some fruits like peaches and plums are lower GI.
- Watch tropical fruits – Pineapple, mango, papaya, kiwi, etc. are higher in sugar.
- Limit fruit juice – Whole fruits have fiber, juice concentrates sugar.
With a mindful approach, many low-carb dieters can work in servings of fresh fruit to get antioxidants, vitamins and minerals.
Sample Low-Carb Fruit Meals
Here are some examples of incorporating fruit into low-carb meal ideas:
Breakfast:
- Greek yogurt topped with raspberries and slivered almonds.
- Scrambled eggs with a side of strawberries.
- Cottage cheese bowl with blueberries, walnuts and cinnamon.
Snacks:
- Blackberries dipped in dark chocolate.
- An apple sliced and paired with peanut or almond butter.
- Trail mix with raw pecans, sunflower seeds and diced peaches.
Desserts:
- Sugar-free cheesecake with a topping of lemon curd.
- Chia seed pudding made with coconut milk and fresh raspberries.
- Frozen Greek yogurt berry bars – freeze Greek yogurt with added blueberries.
When pairing fruit with protein, fat or fiber you’ll have a balanced low-carb treat.
Potential Benefits of Low-Carb Fruits
Fruits provide many nutrients that can be beneficial on a low-carb eating plan:
- Fiber – Helps improve gut health and promotes feelings of fullness.
- Vitamin C – Boosts immunity and acts as an antioxidant for cells.
- Potassium – Important for heart health, fluid balance and muscle function.
- Antioxidants – Berries are high in anthocyanins and polyphenols that reduce inflammation.
- Nutrients – Fruits provide small amounts of calcium, magnesium, vitamin A, iron and B vitamins.
In addition to vitamins and minerals, fruits are hydrating and add fiber, texture, flavor and variety to low-carb diets.
Risks of Excess Fruits on Low-Carb Diets
There are some potential downsides to excess fruit consumption on a low-carb eating plan:
- May prevent ketosis due to excess carbs and natural sugars.
- Can contribute extra calories and hinder weight loss.
- Leads to unstable blood sugar levels when paired with refined carbs.
- Tropical fruits are higher glycemic and can spike blood sugar.
- Dried fruits are more concentrated in sugar and easy to overeat.
- Higher carb fruits can increase cravings and hunger.
To keep fruit intake moderate, portion sizes are key. Focus on fruits that align with your goals for carb restriction and blood sugar control.
The Bottom Line
Enjoying fruit while reducing your carb intake is possible when selected wisely and eaten in moderation. Berries, stone fruits, citrus and melons can be incorporated in limited amounts as part of a healthy low-carb diet.
Pair fruits with protein or healthy fats, watch your portions, and choose lower glycemic options like blackberries, raspberries or peaches to reap the antioxidants and nutrients fruit provides without the downsides of excess carbohydrates.
With a mindful approach, fruit can add sweetness, nutrients and variety to a low-carb lifestyle.
References
- Evert, A.B., Dennison, M., Gardner, C.D., Garvey, W.T., Lau, K.H.K., MacLeod, J., Mitri, J., Pereira, R.F., Rawlings, K., Robinson, S. and Saslow, L., 2019. Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Diabetes care, 42(5), pp.731-754.
- Paoli, A., Rubini, A., Volek, J.S. and Grimaldi, K.A., 2013. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), pp.789-796.
- Westman, E.C., Feinman, R.D., Mavropoulos, J.C., Vernon, M.C., Volek, J.S., Wortman, J.A., Yancy, W.S. and Phinney, S.D., 2007. Low-carbohydrate nutrition and metabolism. The American journal of clinical nutrition, 86(2), pp.276-284.
- USDA FoodData Central. https://fdc.nal.usda.gov/
- Masood, W. and Uppaluri, K.R., 2021. Ketogenic Diet. StatPearls [Internet].
Conclusion
Fruit can be part of a healthy low-carb diet when chosen wisely and eaten in moderation. Focus on lower sugar fruits like berries and pair with fat or protein to manage blood sugar response. Control portions and aim for around 20-60 grams of total carbs from all sources per day, depending on your specific goals and tolerance. With a balanced approach, many people can integrate fruit to get beneficial nutrients and fiber while maintaining ketosis and weight loss. The key is being mindful of total carbohydrates, properly managing servings, and selecting fruits that align with your needs on a low-carb eating plan.
