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9 Nutritious Keto-Friendly Fruits

Food
9 Nutritious Keto-Friendly Fruits

By Rachael Link, MS, RD

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.


As such, many high carb foods are considered off-limits on this diet, including certain types of grains, starchy vegetables, legumes, and fruits.

However, some fruits are low in carbs and can fit into a well-rounded keto diet.

Some are also high in fiber, an indigestible type of carb that doesn't count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

1. Avocados

Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They're also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving (1Trusted Source).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1Trusted Source).

Summary

A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They're also high in vitamin K, folate, vitamin C, and potassium.

2. Watermelon

Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2Trusted Source).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2Trusted Source).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3Trusted Source).

Summary

A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They're also high in vitamin K, folate, vitamin C, and potassium.

3. Strawberries

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4Trusted Source).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4Trusted Source).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5Trusted Source).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

4. Lemons

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6Trusted Source).

They're especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7Trusted Source).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6Trusted Source).

Summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

5. Tomatoes

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8Trusted Source).

What's more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9Trusted Source, 10Trusted Source, 11Trusted Source).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

6. Raspberries

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12Trusted Source).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12Trusted Source).

What's more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13Trusted Source).

Summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

7. Peaches

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They're relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14Trusted Source).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they're rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14Trusted Source).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15Trusted Source).

Summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

8. Cantaloupe

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16Trusted Source).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16Trusted Source).

It's also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17Trusted Source).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

Summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

9. Star Fruit

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it's a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18Trusted Source).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18Trusted Source).

Summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

The Bottom Line

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.

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