When it comes to dieting, sticking to a food regiment is a must. Fruits are usually thought to be one of the best foods that you can eat when you’re dieting, as they’re loaded with essential vitamins, minerals, and nutrients. However, for some diet plans, certain types of fruits really need to be avoided. The keto diet is one of those plans. A lot of fruits are high in carbs, and as such, they aren’t deemed keto-friendly. The entire premise of the keto diet is eating foods that are low in carbs and high in healthy fats.
While many fruits may be high in carbohydrates, that doesn’t mean that nature’s candy is completely off limits. While it is true that you do have to choose your fruits wisely, there are plenty of options that are totally keto-approved. When you’re planning your keto meal plan, you probably have some key questions about the fruits that you can safely eat. Some of the most frequently asked questions that keto dieters have include the following:
Is fruit keto approved?
As mentioned, not all fruits are keto-friendly. However, there are plenty of options that are low in carbs and thus, can be safely added to your keto fruit list. The key choose fruits that are low in fructose.
Are grapes keto?
With 25.5 grams of net carbs per cup, grapes would not be considered acceptable for a keto fruit list.
Is watermelon keto?
Yes, watermelon is definitely keto-friendly. It has about 10.5 grams of net carbs per cup.
What are other fruits that you can eat on the keto diet?
There are several other fruits that you can safely eat on the keto diet. Keep on reading to find a keto diet fruit list that will tickle your sweet tooth and keep you on track with your keto diet.
Your Ultimate Keto Diet Fruit List
If you’re planning out your diet, read on for a low fructose fruit list. Include these fruits in your diet on a regular basis and you’ll be sure to stay on track with your diet and achieve your weight loss and health goals. Or, you know, add them to some vodka or whiskey and make your self a yummy keto alcoholic drink!
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1. Avocados
Top on the keto fruit list is avocado. A lot of people assume that avocados are veggies, as they’re creamy, and rather than having that sweet taste that’s usually associated with fruit, they’re savory. However, avocados are actually a fruit. They’re excellent for the keto diet, too, as not only are they low in carbs (a ½ cup serving has about 2.6 grams of net carbs), but they’re also an excellent source of healthy fat (the same serving size has about 12 grams of fat). This creamy fruit is also low in calories and is loaded with essential nutrients. It’s likely going to be one of your most used foods, especially if you’re cooking any vegetarian keto meals.
2. Raspberries
The tart, yet sweet taste of raspberries makes them a favorite among many; especially if you’re on the keto diet. A ½ cup serving of raspberries has around 3.2 grams of net carbs and 4 grams of fiber. They’re loaded with flavonoids, too, a powerful antioxidant that is known to lower blood pressure.
3. Star Fruit
When you head to the grocery store, start fruit probably isn’t the first fruit that comes to mind. That’s because it’s generally considered an exotic fruit. However, it’s actually pretty easy to access. A ½ cup serving size of star fruit has around 2.6 grams of net carbs and 1.8 grams of fiber, making them a great choice for the keto diet. They’re loaded with potassium and vitamin C, too.
4. Tomatoes
Another fruit that many people assume is a veggie (and they’re often counted as a keto vegetable), tomatoes are a great choice for the keto diet. They have a low fat content as well as a low carb content. A ½ cup serving size has around 2.4 net grams of carbs and they offer tones of health benefits; for instance, they’re rich in lycopene, which has been found to reduce the risk of heart disease.
5. Blackberries
Grab a handful as a snack or mix them into yogurt; no matter how you enjoy them, blackberries are definitely keto-approved. A ½ cup serving size has around 3.1 net grams of carbs and 3.8 grams of fiber. They’re rich in potassium, too, as well as vitamin C and vitamin K.
6. Cantaloupe
Another option that you should add to your keto fruit list is cantaloupe. A ½ cup serving size of sliced cantaloupe has less than 6 grams of net carbs and is low in calories and sugars. It also packs a healthy dose of potassium and vitamins A and C. Eat as a snack or mix in with cottage cheese for a tasty keto meal.
7. Watermelon
As mentioned above, watermelon is totally keto-approved. This sweet, refreshing, and hydrating fruit has about 5.4 grams of net carbs per ½ cup, 4.7 grams of sugar, and 23 calories. They offer up a healthy dose of vitamin A, too.
8. Rhubarb
Due to the tart taste, a lot of people are surprised to find that rhubarb is generally classed as a fruit (even though it’s technically a vegetable). And, it’s a fruit that is totally approved for keto. A ½ cup serving has about 1.7 net grams of carbs and just around 13 calories. There are so many ways to enjoy rhubarb, too; mix it into a smoothie, roast it, or puree it to make a jelly that would taste great with cream cheese spread on keto-friendly toast.
9. Coconut
Don’t let the word “nut” fool you; coconuts are a fruit, and they’re an excellent choice for the keto diet. A cup of coconut meat has about 5 net grams of carbs and 27 grams of fat; hence why they’re so keto-friendly. Coconuts are also one of the most mineral-rich fruits, as they’re loaded with copper, manganese, selenium, and iron. Eat a cup as a snack or sprinkle shredded coconut flakes on top of a salad, mix in with yogurt, or you can even use it as a topping for a sweet and savory chicken dish.
10. Peaches
There’s nothing better than a perfectly ripe peach. This fruit is so sweet and juicy that just thinking about it makes your mouth water. If you’re on the keto diet, you can have comfort knowing that you can safely eat this fruit, as a cup only has about 12.5 net grams of carbs. It’s also loaded with essential vitamins, minerals, and nutrients. Snack on a peach between meals, cut it up and mix it in with cottage cheese, add it to a salad, or mix it in a smoothie.
11. Nectarine
Nectarines are similar to peaches, however, they aren’t quite as sweet and juicy; nevertheless, they are downright delicious – and they’re totally keto-approved. A one cup serving size has about 12.5 grams of net carbs and tons of vital nutrients. Like a peach, you can enjoy a nectarine as a sweet snack or mix it in with cottage cheese, yogurt, or a smoothie.
12. Lemons
It might come as a surprise, as they’re so tart; but believe it or not, lemons are another fruit that you should add to your keto fruit list. A single medium-sized lemon has roughly 4 grams of net carbs, which is really quite impressive. Use lemon juice to flavor other dishes, such as chicken, a garlic butter sauce, or zucchini pasta. If you like pungent flavors, you could always munch on one as a snack, too.
Our Thoughts on This Keto Fruit List
When you’re doing your keto meal prepping and planning your keto diet fruit list, there are plenty of options to choose from. Make sure you include a few different keto friendly fruits on your grocery list so that you can mix things up, satisfy your sweet tooth, and stay on track with your diet.
While many of these fruits are of the savory variety, there’s also plenty of sweet ones. Most berries are keto, and can be safely eaten on their own, transformed to make delicious keto desserts, or used as integral parts of keto yogurt recipes.
