The keto diet is a low-carb diet that limits many fruits, but there are still many fruits you can eat following the diet. Fruits to eat on the keto diet include avocado, strawberries, olives, lemons, and raspberries.
Eating fewer carbohydrates puts your body into ketosis (burns fat instead of sugar). This low-carb, high-fat diet is popular for weight management.
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One medium (150-gram) avocado has:
- Calories: 240
- Carbohydrates: 12.8 grams (g)
The recommended serving size of avocado is around one-third of a medium-sized fruit. Avocados (which botanists classify as a fruit) are also a source of healthy fats, vitamins, minerals, and fiber.
One cup of watermelon has the following nutrients:
- Calories: 46.5
- Carbohydrates: 11.7 g
Watermelon is more than 90% water, so it supports hydration. It is also rich in lycopene, an antioxidant that may protect against cell damage.
One cup of whole strawberries has the following nutrients:
- Calories: 46
- Carbohydrates: 11.1 g
The best part about strawberries is their versatility:
- Add them to Greek yogurt.
- Toss them in a salad.
- Throw them on top of a keto dessert.
- Use them to flavor water.
Olives are technically categorized as a fruit. One cup of green olives has the following nutrients:
- Calories: 196
- Carbohydrates: 5.18 g
The healthy fats in olives are extracted to make extra virgin olive oil (EVOO). One cup of olives has 15 grams of monounsaturated fatty acids. Monounsaturated fatty acids may reduce heart disease and stroke risk.
One cup of tomatoes has the following nutrients:
- Calories: 36
- Carbohydrates: 7.27
Like watermelon, tomatoes are a good source of lycopene. You can add tomatoes to low-carb salads or puree them into a soup.
One cup of raspberries have the following nutrients:
- Calories: 64
- Carbohydrates: 14.6 g
Raspberries are also a source of vitamins C and K, which protect immune and bone health. Add them to yogurt (and a variety of other meals and dishes) on the keto diet.
One cup of blueberries has the following nutrients:
- Calories: 84
- Carbohydrates: 21.5 g
You could most likely fit a quarter or half cup of blueberries into your diet while staying in ketosis.
Blueberries also offer fiber, which supports digestion. They also have antioxidants like vitamin C, which might reduce your risk of cancer as part of a balanced diet.
One cup of blackberries has the following nutrients:
- Calories: 62
- Carbohydrates: 13.8 g
Some people experience diarrhea and constipation while on the keto diet. Eating fiber-rich plant-based foods like blackberries may regulate your bowel movements.
One cup of blackberries has nearly 8 grams of fiber. The recommended daily value for fiber is 25–38 grams.
One teaspoon of lemon juice has the following nutrients:
- Calories: 1
- Carbohydrates: 0.3 g
Lemons also provide vitamin C and calcium, which is an essential mineral for bone health.
One lime has the following nutrients:
- Calories: 20
- Carbohydrates: 7 g
Like lemons, a spritz of lime in your water provides few carbohydrates but offers vitamin C to support immune health.
Coconut can be classified as a fruit, nut, or seed. One cup of shredded coconut has the following nutrients:
- Calories: 283
- Carbohydrates: 12.2 g
Ensure there are no added sugars if you opt for dried or canned coconut products.
Some fruits are relatively high in carbohydrates and may not be suitable for a keto diet, such as:
- Apples: 27.6 g per medium fruit
- Grapes: 27.2 g per 1 cup
- Bananas: 26.9 g per medium fruit
- Cherries: 24.6 g per 1 cup without pits
- Pineapples: 21.6 g per 1 cup of chunks
- Peaches: 15.2 g per fruit
The keto diet is an extremely low-carbohydrate diet. On the keto diet, you may only get 5–10% of your calories from carbohydrates (25–50 grams of carbohydrates per day on a 2,000-calorie diet).
By contrast, the Dietary Guidelines for Americans recommends that 45–65% of daily calories come from carbohydrates (225–325 grams of carbohydrates per day on a 2,000-calorie diet).
The keto diet might promote weight loss, but this is not true for everyone. Sticking to the plan and getting all the nutrients your body needs can be hard. You may have to cut back on foods like fruits and vegetables that are otherwise good for you.
It’s best to consult a healthcare provider or registered dietitian to decide whether a keto diet is right for you and how to follow it in a way that is good for your health.
It may seem hard to incorporate fruit into the keto diet, but low-carb fruit options are available. Opt for avocado, strawberries, olives, lemons, and raspberries to start.
Consult a healthcare provider or registered dietitian nutritionist to decide whether the keto diet is right for you. They can help you follow it in a way that is good for your health.