9 Nutritious Keto-Friendly Fruits
The ketogenic diet, or keto, is a very low-sugar, high-fat diet plan that usually limits carbohydrate intake to less than 20 to 50 grams per day.
As such, many sugary foods are considered limitations of this diet, including certain types of grains, starchy vegetables, vegetables, and fruits.
However, some fruits are low in sugar and can fit into a complete ketogenic diet.
Some even have higher amounts of fiber, a type of indigestible carbohydrate that doesn’t count as your total daily carbohydrate count. That means they have a fewer net or digestible carbohydrates. It is calculated by subtracting fiber from the total gram of sugar.
Here are 9 nutritious, delicious, and ketogenic fruits.
1. Avocados
Although avocados are often referred to and used as a vegetable, they are considered biologically fruit.
Thanks to their high content of heart-healthy fats, avocados are a great addition to the ketogenic diet.
These are served in a 3.5-ounce (100-gram) low in net carbs, with about 8.5 grams of carbohydrates and about 7 grams of fiber.
Avocados provide a variety of other important nutrients, including vitamin K, folate, vitamin C and potassium.
SUMMARY:
A 3.5-ounce (100-gram) net serving of avocado contains about 1.5 grams of carbohydrates. They are also high in vitamin K, folic acid, vitamin C and potassium.
2. Watermelon
Watermelon is a delicious and hydrating fruit that is easy to add to the ketogenic diet.
Compared to other fruits, watermelon is relatively low in carbs with about 11.5 grams and less in net carbs with 0.5 grams of fiber to serve 1 cup (152-grams).
That being said, depending on your daily carb allowance, you may need to adjust your portion sizes to include watermelon in your diet.
Watermelon is rich in a variety of vitamins and minerals, including vitamin C, potassium and copper.
Also, it contains lycopene, a plant compound that acts as an antioxidant to reduce cell damage and prevent disease.
SUMMARY:
Watermelon is relatively low in net carbohydrates, one cup (152-grams) contains 11 grams of net carbohydrates per serving containing several other nutrients and is a good source of the antioxidant lycopene.
3. Strawberries
Strawberries are nutritious, delicious and full of health benefits.
Low in carbohydrates and high in fiber, strawberries can be a great fit in a low carb or ketogenic diet.
In fact, 1 cup (152-grams) of strawberries served provides only 11.7 grams of carbohydrates and 3 grams of fiber.
Strawberries are a great source of other micronutrients like vitamin C, manganese and folate.
Also, like other types of berries, strawberries are loaded with antioxidants such as anthocyanins, allergic acids and procyanidins.
SUMMARY:
Each cup (152 grams) of strawberries provides 8.7 grams of net carbohydrates. They are rich in antioxidants as well as vitamin C, manganese and folate.
4. Lemon
Lemon is a popular citrus fruit that is used in beverage, food, and dessert flavors.
Lemons can be a great addition to a ketogenic diet, with about 5.5 grams of carbohydrates per fruit and a 1.5-fat diet.
They are especially rich in pectin, a type of fiber that helps stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Lemons are also rich in vitamin C, potassium, and several other nutrients, including vitamin B6.
SUMMARY:
Lemons can be a great addition to a ketogenic diet with 4 grams of net carbs in each fruit. They also contain a type of fiber-rich pectin associated with a variety of health benefits.
5. Tomatoes
Although it is used as a vegetable in many foods and recipes, tomatoes are botanically classified as a fruit.
With significantly lower carbohydrate counts than many other fruits, tomatoes are easier to integrate into a balanced ketogenic diet.
One cup (180 grams) of raw tomatoes contains about 7 grams of carbohydrates and 2 grams of fiber (8 reliable sources).
Additionally, tomatoes are low in calories, and beneficial plant compounds include lycopene, beta-carotene, and narinogenin.
SUMMARY:
Tomatoes serve 1 cup (180 grams) serving 5 grams of net carbohydrates per serving. They also contain antioxidants like lycopene, beta-carotene, and norepinephrine.
6. Raspberries
Aside from being one of the healthiest bars, raspberries make a great addition to a low carb or keto diet.
In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbohydrates, as this serving contains approximately 15 grams of carbohydrates and 8 grams of fiber.
Each serving provides good vitamin C, manganese, vitamin K, and copper.
Additionally, raspberries are rich in antioxidants that can reduce inflammation and lower the risk of chronic diseases.
SUMMARY:
A 1-cup (123-gram) serving of raspberry contains just 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 its flaky skin and sweet, juicy pulp.
These are relatively low in net cups, with 14.7 grams of carbohydrates per cup and 2.5 cups of fiber (154 grams) per cup.
By adding size to your portions and combining peaches with other low carb foods, you can include this delicious fruit in a healthy ketogenic diet.
In addition, they are rich in other important micronutrients, such as vitamin C, vitamin A, potassium, and niacin.
A study of 1,993 people found that regular consumption of fruits and vegetables high in flavonoids and stylebin, as well as peaches, may even be associated with elevated levels of triglycerides and cholesterol, both of which increase the risk of heart disease.
SUMMARY:
One cup (154 g) of peaches provides 12.2 g of net carbohydrates. The fruit of this stone also provides many other nutrients, such as vitamin C, vitamin A, potassium and niacin.
8. Cantaloupe
Cantaloupe is a type of cosmeceutical that is closely associated with other varieties of watermelon, such as watermelon and hunti.
Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbohydrates per cup and 1.5 cups of fiber (156 grams).
Plus, just one serving provides a good dose of folic acid, potassium, and vitamin K.
It is one of the best sources of beta-carotene, a type of plant pigment that plays a central role in immunity and eye health.
Still, depending on your daily carb amount, you can choose a smaller serving size to include cantaloupe in your diet.
SUMMARY:
Melon with 11.2 grams of net carbs (156 grams) per cup can be included in a well-planned ketogenic diet. Cantaloupe also contains folic acid, potassium, vitamin K, and beta-carotene.
9. Star fruit
Also known as carambola, starfruit is a lively, star-shaped tropical fruit native to Southeast Asia.
Although star fruits are not as common as many other types of fruits, they are a popular choice for keto dieters due to their low carbohydrate content.
In fact, 1 cup (108-gram) serving of starfruit contains only 7.3 grams of carbohydrates and 3 grams of fiber.
Starfruit also contains vitamin C, copper, potassium, and pantothenic acid.
SUMMARY:
A 1 cup (108-gram) serving of starfruit contains only 4.3 grams of net carbohydrates. Star fruit is a good source of vitamin C, copper, potassium, and pantothenic acid.
BOTTOM LINE
Although fruits are often considered off-limits in ketogenic diets, many low-carb fruits can be included in the diet.
In addition to being low in carbs and high in fiber, these fruits provide many other important vitamins, minerals, and antioxidants that support overall health.
Enjoy these fruits in moderation along with various other low-carb foods as part of a complete ketogenic diet.
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