If you’re looking for what fruits to eat when on a keto diet then below is a visual guide.
Whenever you have discussed with someone about shedding excess fat and body weight, they must have come across the topic of a low time consuming highly efficient method of shedding excess fat. This method is none other than the Keto diet. It is one of the accurate and effective methods of losing weight in less time. You can count on this Keto diet to get your desired weight loss results. So when you are planning to include fruits in the keto diet, it is better to have full knowledge about net carbs in fruits. So let us know further on What fruits to eat on keto diet?
What is keto diet?
Our body relies upon carbohydrates to get our body functioning well. But Keto is rich in low carb, adequate protein and high fat.
Have a look: low carb diet for beginners
This keto diet deals with the concept that it provides you with low carbs. So our body depends upon the depletion of fat to provide us energy. This diet is really efficient in using our stubborn body fat to provide us with energy. So you can really count on this diet plan. But you have to make sure to cut off sweet and high carb-containing meals from your diet. Otherwise, it will not be fruitful. So you have to restrain yourself from these artificial sweeteners until you reach your desired fitness goal.
Can we eat fruits under keto diet?
The answer to the above question is a mixed type. As all of us are aware of the nutritional content and carbs %age of the fruits, you must be a little confused whether we can consume fruits or not. Fruits are natural candies.
No doubt there are several health benefits of fruits. But in the keto diet, the main motive is to cut off carb consumption per day. Fruits also provide us fibres, which are also none other than carbohydrates. But our body can’t digest this type of carb. So fibre content is not counted as basic carbohydrates intake.
We have to be very calculative about the amount of carb consumption per day. So we have to avoid some of the fruits from our diet to reach our fitness goal faster. We have made your decisions easy. You needn’t be worried about checking the nutritional content of fruits one by one. We have shortlisted keto-friendly fruits here. These are not only nutritious but also help in your fitness goal.
Top Keto-friendly fruits which can be eaten without 2nd thought:-
Avocado:-
Avocado is one of the costliest and nutritious fruits on this earth. Some people take it as vegetables. But actually, it is included under fruit categories.
- How many net carbs are in avocado?
Avocado net carb content stands with a total of 9 gm of carbohydrates out of which 7 gm is fibre. So total net avocado carb content is 2 gm only. It also contains 15 gm fat, potassium and adequate protein. ( *Reliable source)
So due to low carb and high-fat content, avocado automatically makes its way under the list of Keto-friendly fruits. It also contains fibre. Fibre plays a vital role in weight loss mechanisms and lowering cholesterol levels in our bodies. So you can consume low net carb content avocado fruit without a second thought.
how many carbs are in a low carb diet
Lemon:-
You might be aware of the benefits of lemon. Whenever you have wanted to know about body detoxification and weight loss tips, you might come across several health benefits of lemon juice at the top of your search list. Due to several health benefits along with low cost makes it is one of the top highly searched fruits.
- Are lemons keto?
Lemon always comes with around 5-6 gm of carbs and around 2 gm of fibre content. So due to low carb content, it can be easily included under keto diet. (*Reliable source)
Generally, the fibre found in lemon is called Pectin. It has several health benefits like lowers blood cholesterol levels, promotes digestive gut health, improves weight loss, regulates blood sugar level, improves heart condition, relieves diarrhoea, and enhances iron absorption. (* Reliable source)
It also contains vitamin C, vitamin B6 and Potassium. It helps to fight against oncogene(cancer-causing cells), rapid ageing causing free radicals and inflammatory cells. So along with low net carb content, lemon has several other health benefits. So keto low carb lemon is safe to consume. You can also make several keto lemon snacks for better taste.
Read here: multivitamins on keto diet
Peach:-
Peach is enriched with vitamins, minerals, and several other beneficial volatile plant compounds. These volatile plant compounds give the taste of the ripened peach. You can add it to several dishes. It has several health benefits. It improves heart functioning, aids skin glow, and well regulates digestive juice secretion.
Peaches have low net carb content. If counted per 150 gm of weight, it contains 14.7 gm of carbs and 2.5 gm of fibre. (* Trusted source)
It also contains vitamin A, vitamin C, potassium and vitamin B3. You can also eat keto peach with other low carb-containing fruits, improving its health benefits.
Tomatoes:-
Tomato is a great food item due to its flexibility in its uses. It can be used in different dishes to make thick gravy and also you can eat it raw in a salad.
- Is tomato Keto-friendly?
Tomato contains only 4.7 gm of carbs per 175 gm weight. They also contain lycopene, beta carotene which has their own benefits. So due to low carb content, it is regarded as keto-friendly. (* Trusted source)
Raspberry:-
Raspberry is one of the healthiest berries.
- Are raspberries included under the keto diet?
Raspberry contains only 6 gm of carbs per 120 gm weight. So due to less carb content, it is included under keto diet. It also contains potassium, manganese. Moreover, the best part of raspberry is it provides us with omega-3 fatty acid which is beneficial for our health. Along with helping to protect bone health, it also regulates blood sugar levels. So it is beneficial for us. So you can add keto raspberries to your daily diet. (* Trusted source)
Watermelon:-
Watermelon is a high water content fruit. Due to high water content, it keeps you hydrated.
- Is watermelon keto?
Watermelon contains only 10 gm of carbs per 150 gm weight. It is low in net carb amount. Watermelon is a rich source of citrulline amino acid which helps move blood through the body and lowers blood pressure. Our heart gets all the benefits of all the lycopene of watermelon. It lowers the risk of heart ailments. (*Trusted source)
Strawberries:-
Strawberry is the favourite of most people due to its taste. You will happy to learn that along with its good taste it has several health benefits.
- Is strawberry a keto diet?
Strawberry has high fibre and low carb content. If counted per 150 gm of weight, it contains nearly 11 gm of carbs. So thus it makes its way safely under keto diet. (*Trusted site) Manganese, vitamin C and vitamin B9 is present in strawberries. So along with improving immunity, it improves bone density. So keto strawberry is beneficial for our body.
Cantaloupe:-
People often consider Cantaloupe as Muskmelon and also interchange their names. But it is a matter of fact that both are different from each other. All muskmelons are cantaloupes but not vice versa.
- Is Cantaloupe keto?
150 gm of cantaloupe contains only 11 gm of carbs and 1 gm of fibres. So it can be included under the keto diet. But you should consume a small portion of it to cut off excess carb intake. It also contains β carotene which makes way for vitamin A invariably affects eye health. So you can consume keto-cantaloupe without a second thought.
Star fruit/ Carambola:-
It has a bit of a sour taste. But it has several health benefits. It is native to India like southeast countries.
- Is starfruit keto?
Star fruit contains only 7-8 gm of carbs per 110 gm weight, out of which 3 gm are fibres. So due to low carb content, it is a keto diet. It also contains vitamin C and a little amount of Manganese. So it boosts your immunity and also has other beneficial effects.
People also ask other questions about some other fruits. They are described below.
- Is tangerine keto?
Actually, one cup of Tangerine contains 26-27 gm of carbs. It also contains less fat. So it can not be an ideal fruit choice for keto diet. Tangerine is not a keto diet.
- Is persimmon keto?
A medium-sized persimmon contains only 8-9 gm of protein. But the fat content is not enough to qualify for keto diet. Still you can consume it. But you should not consume persimmon more than 50 gm. So persimmon is not keto but is safe to consume along with keto diet.
- Is dragon fruit keto?
100 gm of Dragon fruit contains 12 gm of carbs of which 3-4 gm is fibre. But it doesn’t have any fat content. So it can’t be added under keto diet. In Spite of several health benefits, it can’t be counted under keto diet. (*Trusted source)
- Are pineapples keto?
Pineapples contain 21-22 gm of carbs and 0.2 gm fat per 100 gm weight. So you can not consider the pineapple as a keto diet. Due to high carb and low-fat content in spite of other health benefits, pineapple is not keto-friendly.
- Are raisins keto?
Raisins are a good source of iron, copper and Potassium. They also keep skin healthy. But per 100 gm weight, they contain 29 gm of carbs which is too high to be included under keto diet. So raisins are not Keto-friendly.
- Is pomegranate keto friendly?
Pomegranate is a great source of vitamin C. It also contains potassium which has several health benefits. The juice of one pomegranate can meet 40-45% of the daily vitamin C requirement. But it contains 27 gm carbs per 100 gm weight. So it can not be included under keto diet. Pomegranate is not keto.
- Is Fig keto?
Fig contains only 9.5 gm carbs per 100 gm. So you can take it along with keto diet but up to a moderate amount. Excess of fig can cause laxative problems.
- Is Mango keto?
Mango provides us with several nutrients like Magnesium, vitamin B-6 and 15 gm of carbs per 100 gm weight. But as we have to reduce carb intake upto 20 gm, we can not take mango along with keto diet. Mango can not be a keto diet.
Restraining yourself from consumption of healthy fruits is a short term goal till you get slim. So don’t think that it is a permanent food habit. So it is temporary.
Keto-fruit salad
Ingredients:-
- 450 gm of fresh uncovered chopped strawberries
- 350 gm fresh blueberries
- 200 gm fresh blackberries
- 100 gm fresh raspberries
- 1 tbsp lime juice
- 6 drops of Stevia Liquid/ Erythritol
- Some chopped fresh mint leaves
Instructions:-
- Take a large bowl and take all of the berries in it.
- In another small bowl take the rest of the ingredients and mix them well by shaking.
- Then add the shaken ingredients to the berries and mix them well. Now your salad is ready.
The Bottom Line
When it comes to food timetables and limited food items, there are certain types of restrictions on all diets. When it comes to keto diet, consumption of low carb food is recommended.
Read here: high protein low carb foods
It is counted not only in savory foods but also in fruits and vegetables. Since sugar decreases during the diet, fruits contain a lot of natural sugar. As a result, there are some fruits that are keto-friendly.
Some fruits that are not keto-friendly include bananas, oranges, apples and the list goes on. Since these fruits are very tasty, their high levels of carbohydrates and natural sugar make them a big no for people on the keto diet. Keto-friendly fruits include lemon, tomato, berries, avocado, plum, etc. Keto-friendly fruits can be used as toppings or sides. Someone can experiment with them.
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FAQ
- Is apple keto?
Apple is a nutritious fruit on this earth. Consuming apples prevents several ailments. But per 100 gm weight, it contains 20 gm carbs. So it can not be included under keto diet.
- Is Grape fruit keto?
Grape is also a great source of vitamin C. But it contains 15-16 gm of carbs per 100gm weight. As we have to diminish our per day carb intake up to 20 gm, we can not take this along with keto diet. So it can not be included in the keto diet.
- Which fruits can you eat on a keto diet?
You can eat keto fruits like avocado, lemon, star fruit, tomato, raspberry, strawberry, peach, fig and watermelon.
- Which fruits can you not eat on a keto diet?
We can not eat Apples, Grapes, Bananas, Dates, Mangoes, Pineapples, Raisins etc on keto diet.
