Fruit represents a crucial part of a Keto diet. They can be low in carbohydrates and full of beneficial nutrients such as vitamins, fibres, antioxidants, amino acids, and minerals. If you are wondering which keto-friendly fruit should be on your allowed food list, this article brings you all the information you need for tasty and healthy snacks and meals using low-carb fruits.
Keto is a diet that enables your body to turn fat into small molecules called ketones as your carbohydrates intake decreases.
This process can be described as follows:
- glucose – the primary source of energy for all cells in the human body – is obtained from carbohydrates that we consume as various foods;
- when we decrease the amount of carbohydrates we eat, the level of glucose decreases as well;
- hence the body turns to an alternative source of energy called ketones, which the liver produces from stored fat.
These ketones are “responsible” for supplying your brain and body with the energy it needs to carry on with your daily tasks, and that’s why what we eat is so important.
Keto-friendly and low-carb fruit – let’s get started!
According to the Harvard School of Public Health, the average daily intake of carbohydrates should be limited to around 50 grams per day. This number can be slightly modified; some people need to keep their carbs intake down to 30 grams per day to increase their chances of maintaining the body in a ketosis state.
So what fruits are allowed on the Keto diet?
The best low-carb fruits for the Keto diet are those low in carbohydrates and those that can be consumed in moderation.
Your daily keto-friendly fruit intake can consist of ONE of the following:
100 grams of Berries
75 grams of Kiwifruit
1 medium Lemon & Lime
80 grams of Pineapple
1 medium Mandarin
1 small Nectarine
What are each fruit’s carbohydrates and nutrient content on our allowed food list?
Blackberries contain about 10 g of carbs in a 100 g serving and are rich in vitamins A, C and K. With 8 grams of fibre per cup, blackberries are perfect in smoothies to give you the energy you need for the entire day!
Raspberries contain 12 g of carbohydrates per 100 g serving and are a natural vitamin C and manganese source. They are delicious when consumed raw and have antioxidant properties, making them perfect for the Keto diet.
Avocado is an excellent choice for the Keto diet! With just 8.5 grams of carbs per 100 g (half of an avocado), this flavorful fruit contains vitamins K and B, magnesium, calcium and potassium. Avocado helps people with diabetes thanks to its low glycemic index rating, can improve cholesterol levels in some people, prevents cancer and decreases the metabolic syndrome risk. You can enjoy avocado’s flavour and health benefits by trying our guacamole recipe.
Green, yellow or red – pick your favourite capsicum and get busy! Also known as bell peppers, these amazing fruits are perfect for the keto diet, as they are dense in nutrients and vitamins (A and C, for example), antioxidants and minerals.
The amount of carbs in a 100 serving depends upon the colour of the capsicum you choose, but never more than 3.9 per serving (red capsicum).
Delicious in their raw state or slowly flavoured in skillet dishes, capsicums are also low in calories.
Six cherries carry 6.53 g of carbs and are a reliable source of antioxidants, fibre, potassium and vitamin C, which are crucial for the body’s growth, development and resistance to diseases. These tasty summer treats can also help you sleep better.
Courgette, also known as zucchini, contains 3.1 g of carbs per 100 g serving and is dense in vitamin A, vitamin C, vitamin K, calcium, potassium, iron, manganese, magnesium, copper and vitamin B6.
This Cucurbitaceae fruit (yes! courgette is classified as a fruit) provides your body with antioxidants and carotenoids that fight against the damage caused by free radicals, protecting you from prostate cancer and improving your eyes and skin condition.
Courgette can be eaten raw, roasted, grilled or slightly cooked, and because it’s a low-carb fruit it can replace spaghetti, lasagna, noodles or linguini.
Soluble and water fibres, vitamins C, K and A, potassium, protein, manganese and magnesium are among the nutrients you can find in cucumber.
A staple of the keto-friendly fruit collection, cucumber contains only 3.63 g of carbohydrates per 100 g serving and is the perfect snack during hot summer days.
Mixed in salads, used as an ingredient for dips and dressings, cucumbers have a 96% water content and are great for your keto diet!
A kiwifruit of 75 g has a net amount of carbohydrates of 8.25 g.
Whenever you decide to include it into your diet, you should monitor your daily carbs intake to ensure your body stays in a ketosis state. Eaten fresh, kiwifruit will give your body a boost of vitamins E, K and C, as well as potassium, antioxidants and fibre. Make kiwifruit a healthy keto-friendly fruit to add to your diet.
Lemon & Limes
Perfect for adding flavour to fish and poultry dishes, the 9.3 g of carbohydrates in a medium lemon or lime are delivered with plenty of vitamin C to fight colds, potassium to keep your heart in good shape, and vitamin B6 to turn food into energy.
You can consume this yellow/green fruit as lemon/lime water, either hot or cold, to increase your immune system response and to help iron get absorbed quicker by your body. Lemons and limes are perfect low-carb fruits to add to your keto diet.
Pineapple is a rather high-carbs-content fruit, however one that is too valuable for your body to be left aside from the Keto diet.
The 11.72 g of carbohydrates contained by 100 g of pineapple are worth the effort of keeping your carbs intake under supervision for the day since this sweet fruit contains flavonoids and phenolic, two powerful antioxidants that help prevent the risks of heart disease, cancer and diabetes. Slice or dice your pineapple and eat it fresh for an instant intake of manganese and vitamin C!
Mandarin also has a higher content of carbohydrates than other fruits. Still, it’s perfect for the Keto diet when you limit its consumption to a single medium fruit that contains 11.7 grams total carbs. Mandarin is an excellent source of soluble fibre, potassium, calcium, vitamin C and magnesium. It also contains antioxidants such as beta-cryptoxanthin and Beta-carotene that help your body decrease the risk of developing various types of cancers.
With 11.5 g content of carbs, rich in fibre and low in calories, one small nectarine can improve your metabolism and digestion and help your heart stay in shape. Thanks to vitamins B3 and A, potassium and copper, this hairless cousin of peach will definitely make a delicious snack anytime!
On average, 100 g of tomatoes contain 2-3 g of net carbs. We say “on average” as this content may differ depending upon the variety of tomatoes you are consuming, and even, so tomatoes are authentic low-carb vegetables.
Lycopene – a powerful antioxidant, naringenin – a flavonoid found in tomato skin, vitamin C, beta carotene, potassium and folate are just a few of the nutrients in tomatoes.
Tomatoes are delicious no matter how you eat them: raw, cooked, baked, grilled, as salads, a base for sauces or as a pizza topping.
Check out our Bacon wrapped frittata muffins recipe to learn more.
This has been our complete guide to keto-friendly and low-carb fruits allowed on the keto diet. Should you need any further information regarding keto-friendly fruit, please send me an email, give me a call, or stop by Feinerman’s Wholefood Shop.