Lazy Keto Fruit List: 19 Fruits to Enjoy and 19 Fruits to Avoid

Written by Claire Hannum

August 24, 2022

Lazy Keto Fruit List: 19 Fruits to Enjoy and 19 Fruits to Avoid

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 (234). Keto may even help manage or prevent cancer, diabetes, epilepsy, and Alzheimer’s disease (56).

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)...

  1. Lychee: 1.5 net carbs per lychee
  2. Avocado: 2g net carbs per cup
  3. Zucchini Squash: 2.7g net carbs per cup
  4. Green or Black Olives: 3g net carbs per 100 grams (about 10 olives)
  5. Lemons: 4g net carbs per lemon
  6. Limes: 5g net carbs per lime
  7. Coconut Meat: 6g net carbs per cup
  8. Blackberries: 6g net carbs per cup
  9. Guava: 6g net carbs per one guava
  10. Cucumber: 6.2g net carbs per one whole, raw cucumber
  11. Raspberries: 7g net carbs per cup
  12. Spaghetti Squash: 7.8g net carbs per cup
  13. Strawberries: 8g net carbs per cup
  14. Kiwi: 8.2g net carbs per kiwi
  15. Watermelon: 11g net carbs per cup
  16. Cantaloupe: 11.5g net carbs per cup
  17. Nectarine: 12.5g net carbs per cup
  18. Peaches: 12.5g net carbs per cup
  19. 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…

  1. Cherries: 16.5g net carbs per cup
  2. Oranges: 16.5g net carbs per cup
  3. Pears: 16.5g net carbs per cup
  4. Plums: 16.5g net carbs per cup
  5. Blueberries: 17g net carbs per cup
  6. Goji Berries: 18g net carbs per 28g serving (about 5 Tablespoons)
  7. Pineapple: 19.5g net carbs per cup
  8. Apples: 20g net carbs for one medium apple
  9. Grapefruit: 21g net carbs per cup
  10. Mango: 22.5g net carbs per cup
  11. Pitaya (Dragon Fruit): 22.5g net carbs per one-ounce serving
  12. Prunes (Pitted): 23g net carbs per ¼ cup
  13. Persimmons: 25.2g net carbs per one persimmon
  14. Grapes: 25.5g net carbs per cup
  15. Dried Figs: 29g net carbs per cup
  16. Dates: 30g net carbs per ¼ cup pitted dates
  17. Bananas: 30g net carbs per cup
  18. Pomegranate: 41.4g net carbs per one large pomegranate
  19. Plantains (ripe, boiled, or baked): 54.4g net carbs per cup

Free Guide: Keto Friendly Fruits & Non-Keto-Friendly Fruits

Infographic showing keto-friendly fruit and non-keto-friendly fruit.

The Bottom Line

A ketogenic diet is a fantastic way to burn fat for fuel. With health benefits like easier weight loss, a boost in brain energy, lowered blood sugar, and more, it’s worth the sacrifice of some of your favorite fruits…

While the keto diet certainly has its guidelines, you can still enjoy over a dozen different fruits. It’s all about awareness and moderation, just like healthy eating in general. With each healthy choice you make, you’re putting your body first—and your body will thank you for that.

Claire Hannum
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Claire Hannum

As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.

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    Medical Disclaimer

    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.

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