As Keto diets have gained significant popularity recently, there’s been a lot of talk about the health benefits of fruit. One of the biggest questions regarding fruit and berries is how they can be included on a ketogenic diet. Though many berries are low in net carbohydrates, they can still add a lot of sugar to your diet. So which fruits should you eat on a Keto diet?

The keto diet is a low carb, high fat diet that has been used for over 100 years by health practitioners and longevity enthusiasts alike to improve health and boost longevity. There are many different kinds of ketogenic diets – some are low in carbs, others use a moderate amount of carbohydrates and still others are a combination of the two.

I’ve been a huge fan of weight loss for a long time. For me, the journey to a healthier body was long, but I’m happy to say that I’m here to stay. When I first started making the switch to Keto, I had no idea that I would lose so much weight in the first few weeks. Although the process is different for everyone, I wanted to share some of my favorite Keto fruits and why you should incorporate them into your diet. After reading this article, you will be on your way to losing weight quickly.. Read more about what fruits can i eat on a keto diet and let us know what you think.

Updated 29. June 2021, based on a medical opinion from

Carbohydrate content is high in most fruits and berries. That is why they have a sweet flavor. They are often referred to as “nature’s sweets.”

In general, the more sugar a fruit has, the larger or sweeter it is. Berries may be consumed in moderation on the keto diet, while other fruits should be avoided.

The following is an example of a guide. The greatest keto choices are on the left.


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The following is an example of a guide. The greatest keto choices are on the left.


Each figure is the amount of carbs in 100 grams (3.5 ounces) of that specific fruit. 100 grams (about 3 handfuls) of blueberries, for example, contain 12 grams of pure carbs.

During the keto diet, small quantities of raspberries, blackberries, and strawberries may be eaten. Blueberries should be used with caution since their carbohydrate content may rapidly increase. Consume modest amounts of food just once in a while, if at all.


Other fruits are not appropriate for a keto diet since they are rich in carbs. Each figure corresponds to the quantity of net carbohydrates in 100 grams (3.5 ounces) of that specific fruit.

A medium orange, for example, has approximately 12 grams of carbs (weighing about 130 grams).

You’ve exceeded your daily carbohydrate limit on the keto diet if you consume a big apple (approximately 25 grams of carbohydrates) or a medium banana (about 24 grams of carbs).


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What is your primary health objective?

Natural sweetness = fruit

You can eat berries sometimes on a keto diet and they won’t knock you out of ketosis. You may be able to consume a few cherries or a tiny plum. But be cautious. If you’re still not sure, check your ketone levels to see how the fruit affects you.

Isn’t it true that we should be eating fruit to obtain essential vitamins and minerals? No, veggies may provide you with the same nutrients. In fact, certain veggies, such as bell peppers and kale, have more vitamin C than citrus fruits while still containing much less carbs and sugars.

On a ketogenic diet, what fruits may I eat?


You may treat yourself to a little quantity of fruit as a reward from time to time while staying in ketosis. Use unsweetened whipped cream as a garnish.

Here’s a list of the best 10 fruits to consume on a ketogenic diet, along with the amount of net carbs in each serving:

  1. Half a cup (60 grams) of raspberry has 3 grams of carbs.
  2. Half a cup (70 grams) of blueberries has 4 grams of carbs.
  3. Strawberries provide 6 grams of carbs per medium (100 grams).
  4. Plums provide 7 grams of carbs per medium size (65 grams).
  5. A medium piece of kiwi (70 g) has 8 g of carbs.
  6. Cherries provide 8 grams of carbs every half cup (75 grams).
  7. Half a cup (75 grams) of blueberries has 9 grams of carbs.
  8. Clementine has 9 grams of carbs in a medium size (75 grams).
  9. Cantaloupe has 11 grams of carbs per cup (160 grams).
  10. A medium-sized fish (150 grams) has 13 grams of carbs in it.

Past and present fruit


Many people wonder whether eating fruit isn’t natural in terms of evolution. That may be true, but contemporary fruit is not the same as previous fruit. Modern fruits are chosen for their high production, low fiber content, and sweetness.

Fruit and vegetables used to look like this.

Furthermore, throughout the majority of human history, fruit was only accessible during certain seasons. Humans in ancient periods, like today’s wild monkeys, could consume fruit when it was plentiful and utilize the extra carbs to build weight in times of shortage.

In brief, some people’s systems are unable to handle the extra carbs and sugars found in fruit, which is accessible all year.

Recipes for berries

Here are some of our favorite keto berry dishes with the fewest carbohydrates per serving.

There is a common misconception among some people that berries are low in carbs. Although there are low carb berries, such as strawberries and blueberries, most berries contain sugar in the form of fructose.. Read more about are strawberries keto and let us know what you think.

Frequently Asked Questions

What berries are best for Keto?

Blueberries, blackberries, raspberries, strawberries.

What fruit is allowed on keto?

The ketogenic diet is a high-fat, moderate protein and low-carb diet. Some fruits are allowed on the keto diet, but some are not.

Can I eat berries on keto?

Yes, you can eat berries on keto.

This article broadly covered the following related topics:

  • keto fruit list
  • keto fruits
  • what fruits can i eat on a keto diet
  • keto friendly fruits
  • what fruits can you eat on keto
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