The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has become incredibly popular for weight loss and health benefits. On keto, carbs are restricted to 20-50 grams per day to put the body into ketosis, a metabolic state where fat is burned for energy instead of carbs.
While many fruits are off limits on keto due to their high carb content, there are some fruits that can be enjoyed in moderation. Choosing low-carb fruits and monitoring portion sizes is key. However, there are certain fruits that should be limited or avoided altogether on keto.
Why limit fruit on keto?
Fruits tend to be high in carbs, mostly in the form of natural sugars like fructose and glucose. Many fruits also contain fiber, vitamins, minerals, and antioxidants. However, on keto the carb content is the main concern. Consuming too many carbs from fruits can prevent ketosis or knock you out of ketosis if your body is already in this fat burning state.
The average piece of fruit contains 15-30 grams of net carbs, which can quickly add up to the 50 gram limit on keto. Even fruits considered low-glycemic can contain enough sugar to surpass keto carb limits.
Limiting high-carb fruits helps lower your overall carb intake so your body can reach and sustain ketosis. This metabolic state has been shown to aid weight loss, lower blood sugar, and provide many other benefits.
Worst fruits to eat on keto
Here are 12 fruits that should be limited or avoided on a ketogenic diet:
Bananas
Bananas are one of the worst fruits to eat on keto. One medium banana contains 27 grams of net carbs, making it easy to go over your daily limit with just one fruit. Bananas are also high in sugar with 14 grams per fruit.
Grapes
Grapes are incredibly high in natural sugars. One cup of grapes contains 15 grams of net carbs. Plus, it’s easy to eat more than a cup of these bite-sized fruits without realizing it. Avoid grapes on keto.
Mangoes
Mangoes are sweet, tropical fruits that contain a lot of sugar. A cup of mango chunks has 24 grams of net carbs. It’s best to avoid mangoes altogether when following a keto diet.
Pomegranates
Pomegranates have grown in popularity in recent years due to their antioxidant content. However, a 1/2 cup serving also contains 17 grams of net carbs. It’s best to avoid pomegranate arils and juice on keto.
Pineapple
Pineapple is a healthy fruit but packed with carbs and sugar. One cup of pineapple chunks has 21 grams of net carbs. Pineapples are best avoided on keto.
Watermelon
Watermelon is a staple summer fruit. However, one wedge of watermelon has 11 grams of net carbs. It’s difficult to stop at just one wedge so it’s best to avoid watermelon while on keto.
Cherries
Cherries contain 12 grams of net carbs in just one half cup. They are also loaded with sugar, providing 12 grams per serving. It’s recommended to avoid cherries on the ketogenic diet.
Apples
Apples are an extremely popular fruit that should be avoided on keto. One medium apple with the skin on contains 25 grams of net carbs, which can surpass your daily limit.
Blueberries
While blueberries are often touted as a superfood, they are not keto-friendly. Just one cup of these tiny berries has 21 grams of net carbs. Steer clear of blueberries if you’re on keto.
Raisins
Raisins are high-carb and it’s easy to overeat them since they are small and tasty. A quarter cup of raisins contains 33 grams of net carbs. Avoid raisins and other dried fruits on keto.
Figs
Figs contain 24 grams of net carbs per 3-fig serving. They are also high in sugar, with 16 grams per few pieces. It’s best to avoid fresh and dried figs on a ketogenic diet.
Dates
Dates are essentially nature’s candy with their sticky-sweet taste. Just one medjool date contains 18 grams of net carbs. Avoid dates and sweetened date products on keto.
Fruits to eat sparingly on keto
The following fruits can be eaten occasionally in small portions as part of a keto diet:
Berries
Berries like strawberries, raspberries and blackberries can be enjoyed on keto in moderation. One half cup contains fewer than 10 grams of net carbs. Measure out one serving and avoid going overboard.
Melon
Honeydew and cantaloupe are lower in carbs than other melons. One cup cubed contains around 11 grams of net carbs. Stick to no more than one cup at a time.
Stone fruits
Stone fruits like peaches, nectarines, plums and apricots can be worked into a keto diet sparingly. Have no more than half a small fruit in one sitting.
Kiwi
A kiwi fruit has just 8 grams of net carbs per fruit. Limit yourself to one kiwi at a time and watch your other carb sources.
Citrus fruits
Oranges, lemons, limes and grapefruit can be enjoyed on keto in moderation. Focus on low-carb citrus foods like lemons and limes. Eat no more than half a medium grapefruit or orange at once.
Tomatoes
Technically a fruit, tomatoes are a great low-carb option with just 3 grams of net carbs per medium tomato. Enjoy tomatoes on keto without going overboard.
Starfruit
With just 7 grams of net carbs per starfruit, this tropical fruit can be worked into a keto diet in moderation. Limit yourself to one whole starfruit serving.
Guava
Guava contains 9 grams of net carbs per fruit, but also lots of fiber. Enjoy half a guava up to a few times per week. Be mindful of other carb sources.
Best fruits for keto
The fruits below contain minimal carbs and are great choices for keto:
Coconut
Coconut meat and unsweetened coconut chips or flakes are tasty keto fruits. Coconut water is also naturally low in carbs.
Avocado
Avocados are a creamy, low-carb fruit perfect for keto. Enjoy half or quarter of an avocado at a time.
Olives
Olives provide just 1 gram of net carbs for 10-12 olives, making this high-fat fruit ideal for keto. Enjoy olives as a snack or appetizer.
Rhubarb
Rhubarb contains just 2 grams of net carbs per stalk. Use it to make low-carb chutneys, jams and desserts.
Fresh herbs
Herbs like basil, mint, cilantro, dill and rosemary are very low in carbs and give dishes flavor on keto.
Lemons & limes
These citrus fruits provide 1-2 grams of net carbs per fruit. Use lemon and lime juice and zest to flavor keto foods and drinks.
Tomatillos
One tomatillo contains just 1 gram of net carbs. Roast, grill or blend into green salsa on keto.
Tips for eating fruit on keto
Here are some final tips for choosing fruits on a keto diet:
– Focus on low-carb berries and small portions of select fruits
– Always weigh fruit portions to understand true carb counts
– Consume fruits alongside fat or protein to slow sugar absorption
– For sweetness, opt for lemon, lime, fresh herbs and spices instead
– Drink more water when increasing fruit intake on keto
– Avoid all forms of fruit juices, even if diluted with water
The bottom line
Many fruits are too high in carbs to include on a ketogenic diet. Bananas, grapes, mangoes and apples are examples of fruits that should be avoided altogether when minimizing carbs. Opt instead for low-carb fruits like tomatoes, avocados, coconut and fresh herbs. Pay close attention to portion sizes of keto-friendly fruits and avoid going over your daily carb limit. This will ensure you maintain the state of ketosis and continue burning fat for fuel.
