Adding to the natural goodness of the diet, fruits are loaded with vitamins and minerals. Being easy to digest and full of instant energy, fruits serve as the best way to fill the nutritional gap in a diet.
The Keto diet aims to create a meal plan high in fat and low in carbohydrates or carbs and hence keto fruits are recommended. When the body achieves the state of Ketosis, it triggers the quick burning of fat, the carb intake should be reduced. It is the body that begins to focus from breaking the carbs to burning the fats, which results in weight loss. It is important to note that fruits are rich in natural sugars, which means they are high in carbs too.
Keto Fruits List
1. Avocados
Avocados (100 gm or 3.5 ounces) contains: (Approx)
- 5 grams of carbs
- 7 grams of fiber
Often consumed as a form of vegetable, Avocados are a rich source of heart-healthy fats and make a great addition to a ketogenic diet. Avocados provide an array of other important nutrients like Vitamin K, folate, Vitamin C, and Potassium. This is a great option for keto diet fruit.
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2. Watermelon
Watermelon (152 gm) contains: (Approx)
- 5 grams of carbs
- 5 grams of Fiber
Watermelon is a flavourful and hydrating fruit that is easy to add to a ketogenic diet. Depending on the daily carb allotment, one may need to adjust the portion sizes so that the fruit doesn’t interfere with the keto diet. Watermelon is likewise rich in a variety of other vitamins and minerals which include vitamin C, potassium, and also copper.
3. Strawberries
Strawberries (152 gm or a cup) contains: (Approx)
- 7 grams of carbs
- 3 grams of Fiber
Being an excellent source of other micronutrients as well, including vitamin C, manganese, and folate. Like the other type of berries, strawberries are loaded with antioxidants like anthocyanins, procyanidins, and ellagic acid. So, it is perfect to call a Keto fruit.
Also Read: Different Types of Berries
4. Lemons
A Lemon contains: (Approx)
- 5 grams of carbs
- 5 grams of dietary fiber
Lemons are a great source of vitamin C as this citrus fruit is used for flavoring drinks, meals, and desserts. Particularly rich in pectin, a type of fiber that helps stabilize blood sugar levels, fight inflammation and slow down the growth of cancer cells, lemons are high in several other nutrients like vitamin C, potassium, and also vitamin B6.
5. Tomatoes
Tomatoes (180gm) contains: (Approx)
- 7 grams of carbs
- 2 grams of Fiber
Although used as a vegetable in many meals and recipes, tomatoes are botanically classified as fruit. Moreover, tomatoes are low in calories, high in beneficial plant compounds, and include lycopene, beta carotene as well as naringenin, that’s why included as a Keto diet fruit.
6. Raspberries
Raspberries (123gm) contains: (Approx)
- 15 grams of carbs
- 8 grams of Fiber
Apart from being one of the healthiest berries, raspberries are a great addition to the low carb or keto diet. Each serving also offers a good amount of vitamin C, manganese, vitamin K and copper. Raspberries are high in antioxidants, which have the potential to reduce inflammation and the risk of chronic disease.
7. Peaches
Peaches (154 grams or 1 cup) contain:
- 7 grams of carbs
- 5 grams of fiber
A type of stone fruit known for their fuzzy skin and sweet, juicy flesh. When you eat your portion size in moderation and pair peaches with other low-carb foods, this tasty fruit easily fits into a healthy keto diet. Being rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin. It is one of the best fruit for Keto.
8. Cantaloupe
Cantaloupe per cup (156 grams) contains:
- 7 grams of carbs
- 5 grams of fiber
A variety of muskmelon is closely related to other varieties of melon, like watermelon and honeydew. Only a single serving provides a hearty dose of folate, potassium, and vitamin K. One of the best sources of beta carotene, a type of plant pigment plays a central role in immune function and eye health. It is one of the great choices in keto friendly fruit.
9. Star Fruit
One cup of star fruit contains:
- 3 grams of carbs
- 3 grams of fiber
Known as carambola, the star fruit is a star-shaped tropical fruit that is extremely healthy and is found in Southeast Asia. Although star-fruit is not as common as many other types of fruit, it is a popular choice for the ones on a ketogenic diet due to its low carb content. Star fruit is also packed with vitamin C, copper, potassium, and even pantothenic acid.
10. Olives
Ten small olives contain:
- 3 grams of fats
- 5 grams of net carbs
Generally not counted in the category of fruits, olives are primary to the relevant keto diet. Not only are they salty, but getting enough sodium is important when one follows a Keto diet.
11. Coconut
Half of the cup coconut contains:
- 13g of fat
- 5g of net carbs
Sugar is added to coconut hence care must be taken to buy an unsweetened coconut. One could also buy an entire coconut and scoop the meat out yourself.
12. Blackberries
2 grams of blackberries contains:
- Enough fiber
- 5 grams of net carbs
Loaded with a good amount of fiber, blackberries are a perfect choice for a keto diet. It is an ideal addition to morning yogurt. It is one of the best Keto fruit.
The above-mentioned fruits are those which are allowed on Keto and serve as the best fruits for Keto diets. Apart from these keto diet fruits which you can eat, it is important to understand the nutritional benefits of the same.
Also Read: Keto Diet Dangers That You Should Know
