Keto fruits are low-carbohydrate fruits that fit into a ketogenic (keto) diet. In addition to being low carb, they are low in sugar. With carbs restricted, it’s important to understand the foods that can be a good choice when following the diet.1
Low-carb fruits to eat on the keto diet, such as strawberries, offer an array of health benefits while helping you stay focused on the diet plan. It also helps to know which fruits to avoid because they’re not keto-friendly.
Low Carb Fruits to Eat
While following a keto-friendly diet can feel restrictive, there are certain fruits you can still eat. Generally speaking, these fruits will be low-carb and low-sugar options. Some, like the avocado, will also include a healthy dose of fat, making it an even more keto-friendly choice.2
1. Avocados
Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. Avocados are often promoted for their rich and healthy fat content, but they are also keto-friendly in the sense that they are low-carb.
Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and some 14.7 grams of fat per 3.5-ounce fruit (a 100 gram serving). Along with being low-carb and high-fat, avocados contain various essential nutrients, including vitamin C, vitamin K, potassium, and folate.3
2. Watermelon
Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber).4 Fiber per serving is 0.6 grams.
Watermelon is worth working into your keto diet. It provides hydration and an array of vitamins and minerals, including antioxidants like vitamin C and lycopene, and minerals such as potassium and even copper.4
What Is Lycopene?
Lycopene is the plant nutrient that gives watermelon its pink hue and is particularly beneficial for fighting inflammation and diseases such as cancer, heart disease, and diabetes.5
3. Strawberries
Strawberries and watermelon have somewhat similar nutrient profiles. Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per 1-cup of halved berries (a 152 gram) serving.6
Strawberries also contain antioxidants, including vitamin C and lycopene. Other vitamins and minerals in strawberries include manganese, calcium, and folate. One 2021 study published in the Journal of Nutrients suggests eating some strawberries on a daily basis could help promote better blood vessel function and protect against risk of heart attack.7
4. Lemons
Lemons are a particularly solid choice for the keto diet. Lemon contains 6 grams of carbs and 1.8 grams of fiber per fruit (a total of 65 grams per lemon) or 0.7 grams of carbs per wedge (8 grams per slice).
It also provides plenty of flavor and is an excellent source of vitamin C.8 Lemons are considered a low-glycemic food that will not cause great spikes in blood glucose. This is a reason why the American Diabetes Association considers lemons as superfoods suitable for persons with diabetes.9 Lemons also provide calcium, phosphorus, potassium, and folate.
5. Tomatoes
Tomatoes are another low-carb fruit suitable for people following a keto diet. Tomatoes come in a variety of sizes, so bear that in mind when considering the total carb amount per serving. For example, one medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber per serving, and a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber per serving.1011
Tomatoes provide essential nutrients, including lycopene but also other disease-fighting antioxidants such as beta carotene and vitamin C. Tomatoes are also sources of essential vitamins and minerals such as potassium and folate.
