Can you eat fruits on the keto diet?

Yes, you can eat fruits and berries on the keto diet.

Fruits offer a variety of essential vitamins, minerals and antioxidants as well as fibre, which promotes proper bowel function.

Most fruits are very high in sugar (such as bananas, grapes, apples) and need to be avoided or strictly limited.

If you want to eat a strict keto diet, then fruit is not your ideal food choice.

Fruits are not unhealthy but too much of it will throw you out of ketosis.

Just a small amount of fruit a day can raise blood sugar and cause sweet cravings, in some. You have to find out which fruit works for you and in which quantity.

In general berries, olives, lemons and avocados are the fruits with the lowest carb count. Coconut, apricots and some melons, can also be consumed but in moderation.

I have split the fruits into three lists:

1. Lowest carb count, up to 5g net carbs per 100g 
2. High carb count, up to 10g net carbs per 100g 
3. Very high carb count, over 10G net carbs per 100g

Many fruits with a higher carb count can still be enjoyed on the keto diet, but in moderation.

Keto is supposed to be a lifestyle choice and not a fad, boring diet. If you are craving your favourite fruit and it's not an olive, then you can use it in small quantities, in desserts or baking. This way you get the flavour but keep the carbs as low as possible. For example strawberries and blueberries are a popular choice for keto desserts and baked goods but only when used in moderation.

FRUIT WITH LOWEST CARB COUNT / NET CARBS PER 100G

• Avocado (1.9g net carbs)
• Blackberry (5g net carbs)
• Cantaloupe Melon (4.2g net carbs)
• Coconut(3.7g net carbs)
• Cranberry (3.4g net carbs)
• Lemon (3.2g net carbs)
• Lime (3.2g net carbs)
• Olives (1g net carb)
• Raspberry(4.6g net carbs)
• Starfruit (4g net carbs)
• Tomato (3g net carbs)
• Cherry and plum tomato (3.6g net carbs)

FRUIT WITH HIGH CARB COUNT/ NET CARBS PER100G 

(use use sparingly and in moderation)

• Apricots (7.2g net carbs)
• Blueberries (8.7g net carbs)
• Blood Orange (9g net carbs)
• Fig, fresh (9.5g net carbs)
• Galia Melon (5.6g net carbs)
• Gooseberry (5.7g net carbs)
• Grapefruit (6.8g net carbs)
• Guava (9g net carbs)
• Honeydew Melon (6.6g net carbs)
• JackFruit (5.9g net carbs)
• Kiwi (10.6g net carbs)
• Kumquat (9g net carbs)
• Nectarine (9g net carbs)
• Passion Fruit (5.8g net carbs)
• Papaya (8.8g net carbs)
• Peach (7.6g net carbs)
• Plumb (8.8g net carbs)
• Pomelo (9g net carbs)
• Red Currants (9.5g net carbs)
• Strawberry (6g net carbs)
• Watermelon (7g net carbs)

VERY HIGH CARB COUNT/ NET CARBS PER 100G 

(use sparingly/avoid)

• Apple (12g net carbs)
• Banana (20.3g net carbs)
• Blackcurrants (15.4g net carbs)
• Cherry (11.5g net carbs)
• Dragon Fruit (30.8g net carbs)
• Elderberry (11.4g net carbs)
• Grapes, red (17g net carbs)
• Graped green (15.4g net carbs)
• Lychee (14.3g net carbs)
• Mango (14g net carbs)
• Pear (10g net carbs)
• Persimmon (18.6g net carbs)
• Pineapple (10g net carbs)
• Pomegranate (11.8g net carbs)

• Tamarind (57.4g net carbs)

• Apple (63g net carbs)

• Blueberry (72g net carbs)
• Cranberry (81.7g net carbs)
• Dates (68g net carbs)
• Fig (48.2g net carbs)
• Goji berries (55g net carbs)
• Mango (73.5g net carbs)
• Prunes (46g net carbs)
• Raisins (74.9g net carbs)
• Strawberry (77g net carbs)

Olives, tomatoes,  avocado, strawberry, raspberries, cranberries, blackberries, lemon and coconut are a great choice of fruits on the keto diet.

There are many great keto-friendly recipes with above listed fruits and so many ways to enjoy a little bit of fruit on the keto diet.

Please note that the nutritional value may vary for you as the listed products are from natural origin and may vary in carb count.

Please check the nutritional value for the products you use at home, to archive accurate nutritional information.