When starting a keto diet or low-carb lifestyle, many assume that fruit is off-limits due to its natural sugar content. But the truth is, there are plenty of low-carb fruits that fit perfectly into a ketogenic meal plan—you just need to know which ones to choose.
What Are Low-Carb Fruits?
Low-carb fruits are those that contain minimal net carbohydrates—typically 10 grams of net carbs or less per serving. Net carbs are calculated by subtracting fiber (and sometimes sugar alcohols) from total carbohydrates, which is key for maintaining ketosis on a low-carb or ketogenic diet.
Thanks to their high fiber content, many fruits have fewer net carbs than you might expect, making them a nutrient-rich addition to your low-carb meal plan.
Top Low-Carb Fruits to Enjoy on Keto
🍓 Berries – The Best Fruits for a Low-Carb Diet
- Strawberries: Sweet and versatile, with just 5–6g net carbs per cup. Add them to smoothies, desserts, or enjoy with whipped cream.
- Raspberries: Packed with fiber, raspberries offer only 5g net carbs per cup—perfect for low-carb smoothies.
- Blackberries: A juicy, antioxidant-rich option with about 6g net carbs per cup.
- Blueberries: Slightly higher in carbs (~9g net per cup) but still keto-friendly in small amounts or as a topping.
- Cranberries: Great in sauces or baking (opt for unsweetened).
- Mulberries, Elderberries, Huckleberries & Gooseberries: All rich in nutrients and can be enjoyed fresh, dried, or in moderation depending on your daily carb limit.
Other Keto-Friendly Fruits with Low Net Carbs
- Lemons & Limes: Add zest and flavor to dishes, dressings, and drinks with minimal carbs.
- Avocados: Technically a fruit, this keto superfood is rich in healthy fats and fiber with only 2g net carbs per avocado.
- Tomatoes: Another fruit often mistaken as a vegetable, tomatoes offer about 3–4g net carbs per serving.
- Olives: High in fat, low in carbs—an ideal keto snack.
- Coconut: Low in carbs and packed with fiber. Use shredded, as flour, or coconut milk in recipes.
Fruits Higher in Carbs (Eat in Moderation on Keto)
These fruits have more carbs but can still fit into a low-carb diet when portioned carefully:
- Cantaloupe: Hydrating and light, with around 11g net carbs per cup.
- Watermelon: Refreshing and lower in carbs than you’d think—about 7.5g net carbs per 100g.
- Peaches: Enjoy fresh or grilled; 8–10g net carbs depending on size.
- Kiwi: Tart and tropical, with about 8–9g net carbs per fruit.
- Oranges & Pears: Higher in natural sugars but doable in small portions.
- Guava: Tropical and fiber-rich, with around 5g net carbs per 100g.
- Apples: A small apple has roughly 14–18g net carbs. Stick to a few slices with nut butter.
Expert Tip: Track Net Carbs, Not Just Total Carbs
“Low-carb fruits are a smart choice for those watching their carb intake,” says Jessica Haggard of Primal Edge Health. “Berries—especially strawberries and blueberries—are my go-to for satisfying sweet cravings without going over my carb limit.”
Final Thoughts: Yes, You Can Eat Fruit on Keto
Incorporating low-carb fruits into your keto or low-carb diet can keep your meals fresh, flavorful, and nutrient-dense. Focus on berries, avocados, and other low-sugar fruits, and be mindful of net carbs per serving. With smart planning, you can enjoy fruit without falling out of ketosis.
