Starting a keto diet can feel like you're suddenly saying goodbye to all things sweet and delicious. If you're anything like health coach Kait Malthaner, the thought of completely giving up fruit might seem downright heart-wrenching. Because the keto diet is famously low in carbohydrates and sugar, many beginners assume the entire produce aisle is completely off the table.
But here’s the good news: you don't have to give up fruit entirely!
There are plenty of delicious fruits that are low in carbs, completely keto-friendly, and perfect for satisfying your sweet tooth. Even better, there are smart, science-backed strategies you can use to enjoy higher-carb fruits once in a while without derailing your progress.
Let's dive into the absolute best fruits for your keto journey!
The Golden Rule: Total Carbs vs. Net Carbs
When you’re on a keto diet, the general rule of thumb is to stay under 50 grams of total carbohydrates per day to remain in ketosis and effectively burn fat.
However, it's highly recommended that you track total carbs rather than net carbs. Many food companies use loopholes (like subtracting certain sugar alcohols) to make their products seem keto-friendly. For example, some artificial sweeteners can spike your blood sugar just as much as regular table sugar, which will immediately kick you out of ketosis. When it comes to fruit and keto, counting your total carbs is the safest way to guarantee results.
The Top 10 Best Low-Carb Fruits for Keto
Ready to hit the grocery store? Here is the ultimate countdown of the top 10 low-sugar, keto-friendly fruits!
10. Raspberries
Berries are generally a much safer bet than tropical fruits when you're watching your sugar intake. Raspberries are a fantastic choice, packing just 15 grams of total carbs per cup.
9. Blackberries
Right behind raspberries are blackberries. They offer a rich, tart flavor and contain only 14 grams of total carbs per cup, making them highly keto-friendly.
8. Cherries
Craving something a bit sweeter? Cherries are a surprisingly great option! One cup of cherries (with the pits still inside) contains just 13 grams of total carbs.
7. Strawberries
Strawberries are the undisputed winner of the berry family when it comes to the keto diet. A whole cup of strawberries contains a mere 11 grams of total carbs.
6. Clementines
Citrus fruits don't get enough love in the keto community, but they should! One whole clementine will only cost you 9 grams of total carbs, making it a perfect, portion-controlled snack.
5. Lemons
Are you a fan of lemon water or fasting? You're in luck! A whole lemon contains just 8 grams of total carbs. Plus, since most people only use a squeeze of juice or a quarter of a lemon at a time, the carb impact is practically zero.
4. Limes
Just like lemons, limes are incredibly low in sugar. One whole lime comes in at just 7 grams of total carbs.
3. Coconut
Now we’re moving into the real keto superstars: fatty fruits. Coconut is excellent because it's low in sugar, high in healthy fats, and contains a great dose of electrolytes. One cup of shredded coconut contains 12 grams of total carbs.
Pro-tip: Always check the ingredient list to ensure you are buying unsweetened coconut without added sugars!
2. Avocados
Avocados are a keto staple, and for good reason! While a whole avocado has 17 grams of total carbs, it is packed with an incredible 29 grams of healthy fats and nearly 1,000 milligrams of potassium (an essential nutrient that is notoriously hard to get on keto).
1. Olives
Surprised? Olives are technically a fruit, and they take the absolute number one spot! Whether you prefer Kalamata, black, or green olives, a single large olive has a jaw-dropping 0.3 grams of total carbs (or just 12 grams for an entire cup). They are high in fat, incredibly versatile, and perfect for snacking, tossing in omelets, or sprinkling over a salad.
3 Sneaky Tips for Eating Higher-Carb Fruits on Keto
While you should generally stick to the low-carb fruits above, what happens if you really want an apple, banana, or mango? High-sugar fruits cause significant blood sugar spikes. When your blood sugar spikes, insulin is released, which completely halts your body's fat-burning process.
If you decide to treat yourself occasionally, here are three brilliant ways to blunt that blood sugar spike:
- Eat the Fruit with Fat: Never eat high-carb fruit completely on its own. Pairing it with a fat source—like dipping apple slices into natural nut butter—significantly lowers the resulting blood sugar spike.
- Take a Walk Afterwards: Moving your body immediately after eating high-sugar fruit allows your muscles to use that incoming energy right away, mitigating the spike in your bloodstream.
- Always Choose Whole Fruit: Eat fruit in its natural, whole form. Juices and dried fruits are essentially concentrated sugar bombs and should be avoided.
Final Thoughts: Prioritize Nutrient Density
While incorporating fruit into your keto diet is totally doable, remember that fruit shouldn't make up a massive chunk of your daily calories. Aside from vitamins C and E, fruit is relatively nutrient-poor compared to keto superfoods like grass-fed butter, eggs, and fatty fish.
Base your meals around nutrient-dense, high-protein, and high-fat foods, and use these keto fruits as colorful, delicious accents to your healthy lifestyle!
For more tips on living a nutrient-dense lifestyle, be sure to check out Kait Malthaner’s original video: https://youtu.be/NJRzCNgT4TY.