Lazy Keto Fruit List: 19 Fruits to Enjoy and 19 Fruits to Avoid
August 24, 2022
The ketogenic diet—most commonly known as the keto diet—is a diet that focuses on decreasing carbs and increasing healthy fats. A typical day of calories on keto consists of 70-80% fat, 10-20% protein, and 5-10% carbohydrates (1). Following these keto guidelines helps your body reach ketosis, a state in which your body burns fat for energy, rather than burning glucose and carbs.
Following a keto diet comes with a whole host of benefits: Easier weight loss, extra energy, decreased blood sugar, and more (2, 3, 4). Keto may even help manage or prevent cancer, diabetes, epilepsy, and Alzheimer’s disease (5, 6).
All this to say…Can you still eat fruit on keto? Or will it mess up the results you’re wanting?
In this article, you’ll learn what happens when you eat fruit on keto, along with which fruits to eat and which fruits to avoid.
Table Of Contents
Can You Eat Fruit on the Keto Diet?
The short answer is yes and no. There are some fruits you can enjoy on keto, but you’ll want to eat them in moderation. In general, keto diet guidelines suggest avoiding most fruits. While keto-friendly fruits do exist, it’s advised that you keep them to a minimum.
What Happens When You Eat Fruit on Keto…
Most fruits are loaded with carbs. (A banana has 30 net carbs.) And because keto requires a low carb intake, even a small serving of fruit can take up much of your carb allotment for the day. If you eat fruits that are especially high in carbs or sugar (think: dried fruits and fruit juice), they can hinder your body from reaching ketosis. However, if you load up on low-carb fruits that are rich in healthy fats (like avocado), they can help you reach ketosis.
What Happens When You Don’t Eat Fruit on Keto…
When you keep your fruit intake to a minimum, you leave room for other, more nutritionally robust carbs (think: cauliflower, mushrooms, and macadamia nuts). And because you can only eat so many carbs each day, you want to make each one count.
If you opt for low-carb food options instead of fruit, you may reach ketosis more easily. This also helps keep your sugar intake down, which is another important step toward reaching ketosis.
Keto Fruit List: 19 Fruits You Can Eat on Keto
The key to a keto-friendly fruit is having a low number of net carbs in each serving. You can calculate this by subtracting the fruit’s fiber content from its total carb content. Here are the best fruits to eat on keto (7)...
- Lychee: 1.5 net carbs per lychee
- Avocado: 2g net carbs per cup
- Zucchini Squash: 2.7g net carbs per cup
- Green or Black Olives: 3g net carbs per 100 grams (about 10 olives)
- Lemons: 4g net carbs per lemon
- Limes: 5g net carbs per lime
- Coconut Meat: 6g net carbs per cup
- Blackberries: 6g net carbs per cup
- Guava: 6g net carbs per one guava
- Cucumber: 6.2g net carbs per one whole, raw cucumber
- Raspberries: 7g net carbs per cup
- Spaghetti Squash: 7.8g net carbs per cup
- Strawberries: 8g net carbs per cup
- Kiwi: 8.2g net carbs per kiwi
- Watermelon: 11g net carbs per cup
- Cantaloupe: 11.5g net carbs per cup
- Nectarine: 12.5g net carbs per cup
- Peaches: 12.5g net carbs per cup
- Papaya: 13.2g net carbs per cup
19 Fruits to Avoid on the Keto Diet
Fruits with a higher net carb count are best avoided on the keto diet. The following is a list of non-keto fruits to refrain from…
- Cherries: 16.5g net carbs per cup
- Oranges: 16.5g net carbs per cup
- Pears: 16.5g net carbs per cup
- Plums: 16.5g net carbs per cup
- Blueberries: 17g net carbs per cup
- Goji Berries: 18g net carbs per 28g serving (about 5 Tablespoons)
- Pineapple: 19.5g net carbs per cup
- Apples: 20g net carbs for one medium apple
- Grapefruit: 21g net carbs per cup
- Mango: 22.5g net carbs per cup
- Pitaya (Dragon Fruit): 22.5g net carbs per one-ounce serving
- Prunes (Pitted): 23g net carbs per ¼ cup
- Persimmons: 25.2g net carbs per one persimmon
- Grapes: 25.5g net carbs per cup
- Dried Figs: 29g net carbs per cup
- Dates: 30g net carbs per ¼ cup pitted dates
- Bananas: 30g net carbs per cup
- Pomegranate: 41.4g net carbs per one large pomegranate
- Plantains (ripe, boiled, or baked): 54.4g net carbs per cup
Free Guide: Keto Friendly Fruits & Non-Keto-Friendly Fruits
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.