These low-carb fruits are the perfect way to satisfy your sweet tooth
If you're on the keto diet, you know it requires getting up close and personal with your macronutrients. The high-fat, low-carb plan requires you to get just five to 10 per cent of your calories from carbs in order to stay in ketosis: a state where your body burns fat, rather than carbs, for energy. And while fruit is normally considered a healthy food, it's also pretty high in carbs due to its high sugar content. But that doesn't mean this refreshing snack is completely off the table – you just need to eat low-carb fruits.
‘Often, fruit is mostly or completely excluded from the keto diet, which removes many options for high-fibre, -vitamin, -mineral, and antioxidant foods,’ says Ginger Hultin, a Seattle-based registered dietitian, spokesperson for the AAD, and the owner of Champagne Nutrition.
That’s why you should still try to incorporate fruit on keto, especially because this diet inherently lacks fibre, says Melissa Majumdar, registered dietician and spokesperson for the Academy of Nutrition and Dietetics (AAD). ‘Fibre can help keep us full, keep the bowels regular, and help manage cholesterol levels,’ she adds.
So, before your next trip to the supermarket, here are 15 keto-friendly fruits, selected by dieticians, that pass the carb test....
Meet the Experts: Ginger Hultin, RDN, is a Seattle-based registered dietitian, spokesperson for the AAD, and the owner of ChampagneNutrition. Melissa Majumdar, RD, is a spokesperson for the Academy of Nutrition and Dietetics (AAD). Jonathan Valdez, RDN, is the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. Kylie Bensley, RD, is a clinical dietician and the founder of Sulinu Nutrition. Kaitlyn Randall, RDN, is a registered dietician-nutritionist for WellTheory.
How many carbs does fruit have?
Since fibre is a type of carbohydrate, knowing the carb content of your fruit is crucial to fitting it into the keto diet. ‘Most fruits provide about 15 grams of carbohydrates per serving,’ says Majumdar.
To incorporate fruits into a keto diet, think of the ones lowest in net carbs (total carbohydrates minus fibre), like the ones on this list, says Jonathan Valdez, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. ‘Then, try to think about creative ways that these fruits can be combined into your meals, such as using them as an ingredient for low-carb smoothies, breakfast spreads, or muffins,’ he says.
You can cut down on the carb content of fruit even further by halving the serving size, which can help you save room in your daily carb allowance, he adds.
The key to getting the most nutrients from your fruit is in the skin, says Kylie Bensley, clinical dietician and founder of Sulinu Nutrition. ‘The skin of a fruit holds the majority of nutrients – the fibre, phytonutrients, the micronutrients,’ she says. ‘So don't be quick to peel that cucumber, apple, or even the kiwi.’
1. Avocado
Yep, this creamy delight is actually a fruit – and it's a keto godsend. Not only does a whole avocado contain a glorious 22 grams of heart-healthy fat, but it has less than three (!) grams of net carbs, per the United States Department of Agriculture. Avocado is also associated with better cognitive function, according to 2021 research in Nutrients.
Basically, the combination of healthy fats, low carbs, and high fibre in avocados makes them a perfect fit for the keto diet.
2. Olive
I bet you didn't realise olives fell under the fruit umbrella – but they totally count because they have a seed and are grown on a tree. One cup of olives (roughly 140g) packs about 21 grams of fat and less than one net carb, per the USDA. Bonus: Not only are they known for their anti-inflammatory effects (since they're packed with antioxidants, such as vitamin E and polyphenols), but they're also great for heart health, according to 2020 research in the Journal of Nutritional Science.
3. Coconut
40g of shredded coconut meat yields about 13 grams of fat, and a respectable five grams of net carbs. Plus, this fruit is loaded with fibre (80g of it shredded has 7.2 grams, per the USDA), which is super healthy for your gut. Coconut has also been studied for its MCT (medium chain triglycerides) oil content that may help improve cognitive health, per a 2024 study in Phytochemistry Reviews.
Something to note: Sugar is often added to coconut, so make sure you're buying unsweetened – or buy an entire coconut and scoop the meat out yourself.
4. Blackberry
Blackberries have an impressive amount of fibre – offering roughly 5g of fibre per 100g serving.
Plus, they have a ton of vitamin C: One cup (144g) has 30.2 milligrams, which is half of the daily recommended amount. (Step aside, oranges.) They're also known to be one of the richest sources of antioxidants – they can collect chemically generated radicals, potentially preventing many human disorders caused by said radicals, according to research from 2023 in the International Journal of Molecular Sciences. Plus, one cup includes 6g of net carbs, so it's not a bad idea to add these to your morning yoghurt.
5. Raspberry
Thanks to their fibre and antioxidant content, raspberries have been studied for health benefits including reduced inflammation, per 2024 research in Food Frontiers, and lower risk of type 2 diabetes, according to a 2021 study in the International Journal of Environmental Research and Public Health.
100g of raspberries contains about 5g of net carbs – so toss them in a lunch salad or your morning smoothie.
6. Strawberry
Strawberries are relatively low in carbohydrates compared to many other fruits, making them suitable for a low-carb diet like keto. A typical 100g serving of strawberries contains about 7-8g of total carbs, with 3-4g of fibre (so net carbs are around 3-4g).
These berries also offer serious perks: Eating them can reduce insulin resistance – which is when your body doesn’t respond properly to insulin and affects how you process sugar – according to 2020 research in Current Developments in Nutrition. They also may improve vascular health, per a 2021 study in The Journal of Nutrition.
7. Tomato
You may or may not know that this round, ripe food is actually a fruit. Tomatoes are great for heart health, as tomato consumption has been linked to preventing and managing hypertension due to the presence of the antioxidant lycopene, according to a 2023 study in the European Journal of Preventive Cardiology. A cup (180g) of chopped tomatoes has just a little over five grams of net carbs, making it a great addition to your keto diet, either as a snack or salad topping.
8. Cranberry
‘A cup of [whole] cranberries has about 8g of net carbs, so this tart, colourful berry can be included on a ketogenic diet,’ says Hultin, adding that they’re high in vitamin C. Plus, the fruit has been associated with improvements in visual memory, per 2022 research in Frontiers Nutrition.
Add some to a salad for a beautiful garnish, or blend them into your next keto fat bomb smoothie.
9. Kiwi
‘Kiwis are naturally portioned and a small fruit contains only 8 to 9g of net carbs,’ says Hultin. They ‘are rich in potassium and vitamin C, as well as a great source of fibre, so they do complement a ketogenic diet.’
Kiwis have also been shown to act as a natural laxative to help you poop, adds Kaitlyn Randall, a registered dietician-nutritionist for WellTheory. ‘This is especially important when following such a low-carb diet because constipation can become an issue,’ she says.
Carry one for a snack on the go, or enjoy it as part of a healthy breakfast.
10. Starfruit
Also called carambola, starfruit delivers about 9g of carbs and about 4g of fibre per cup, which amounts to 5g net carbs, says Bensley. If you've never had starfruit before, its taste leans citrusy – and borderline sour – depending on ripeness. It's also packed with vitamin C, Bensley adds. Like kiwi, it makes a great snack.
11. Cucumber
Yes, cucumber is actually a fruit – and is a great option for keto followers as it's made up of mostly water and has nine grams of net carbs, per the USDA. What it lacks in carbs, it makes up for in satisfying crunch, especially when seasoned with your favourite salt and herb blends.
12. Gooseberry
If you're a fan of grapes, which aren't very keto-friendly, you can try satisfying that craving with gooseberries. They're a member of the currant family and are very similar in size, shape, texture, and taste to grapes – but they taste a tad more acidic. Best of all, a whole cup clocks in at 8.5 grams of net carbs, Bensley says.
13. Aubergine
Another fruit in disguise, eggplant is a super versatile, keto-friendly option that can easily be the main attraction at lunch or dinner. Toss it with some chickpea pasta, or roast it for a salad and sprinkle it with cheese. No matter how you serve it, a cup will set you back just about 2g net carbs, says Bensley.
14. Courgette
It's assumed that squash is a vegetable, but by definition, it's a fruit, because it comes from a flowering plant and contains seeds. That makes courgette – every low-carb lover's favourite noodle substitution – a contender for this list, sitting at 4g of net carbs, per the USDA. Pro tip: ‘The smaller- to medium-sized courgettes have the best flavour – not the biggest,’ she adds.
15. Pumpkin
Turns out, it's not just for carving in October. One cup of pumpkin has about 7g of net carbs, per Bensley, and contains 245 per cent of the recommended daily intake of vitamin A, ‘an essential vitamin,’ she adds. You can roast it and blend it into a creamy soup, or top a salad with it (and its seeds).
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