Keto fruits and berries – the best and the worst

What are the best and the worst fruits and berries to eat on a keto diet? Here’s the short version: most berries are OK keto foods in moderate amounts, but fruits are candy from nature (and full of sugar).

For more details, check out this guide, with the lower-carb (i.e. keto) options to the left.

Berries

Low-Carb Berries

The numbers above are the percentages of digestible carbohydrates i.e. net carbs (fiber is not counted). So 100 grams of berries (3½ ounces or about three handfuls) – will contain that number of grams of carbs.

Raspberries, blackberries and strawberries can be eaten in small amounts on a keto low-carb diet, and you can have pretty much all you want if you’re on a more moderate low-carb diet.

Blueberries contain a bit more carbs, so don’t overdo them – on a keto diet eat them only occasionally, in small amounts.

Fruits

Low-Carb Fruits

So how about fruit? As you can see, all fruits contain quite a few carbs (mostly in the form of sugar). That’s why fruits are sweet! Fruit is candy from nature.

For easy comparison all numbers are still grams of digestible carbs per 100 grams (3½ ounces) of the fruits.

A medium-sized apple (150 grams) may contain about 18 grams of carbs.

How much fruit can you have?

This means that on a keto low-carb diet (< 20 grams per day) you're probably better off having some berries instead. Or perhaps a small fruit like a plum or a couple of cherries, once in a while. You can eat plenty of vegetables instead. You can easily get any nutrient in fruit from vegetables – without all the sugar. So there’s no need for fruit.

Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day.

On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.

As you see, grapes and bananas are the highest-carb fruits of them all.

Top 10 keto fruits

Top 10 low-carb fruits

Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?

Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.1  

  1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
  2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
  3. Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
  4. Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
  5. Plum – One medium-sized (80 grams) contains 6 grams of carbs.
  6. Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
  7. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
  8. Cherries – Half a cup (90 grams) contains 9 grams of carbs.
  9. Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
  10. Peach – One medium-sized (150 grams) contains 13 grams of carbs.

 
As a comparison, a medium-sized orange contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.

Isn’t fruit natural?

banana1banana2

Most people believe that fruit is natural, but today’s fruits in the supermarket have very little in common with what fruit used to look like before:

What fruits and vegetables looked like before

Fruit is candy from nature.

Berry recipes

A moderate amount of low-sugar berries can be OK on a keto diet. Here are our top recipes:

 

 

 
 

Worse choices

Muffin or M&M's

Of course a fruit is still better than many other snack options – like a muffin or candy. All fruit (even bananas) are much lower in carbs than these.

 

 

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  1. Net carbs = digestible carbs, i.e. total carbs minus fiber.