Keto Fruit: The Best (and Worst) Options for a Low Carb Diet
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Keto Fruit: The Best (and Worst) Options for a Low Carb Diet

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Keto Fruit: The Best (and Worst) Options for a Low Carb Diet

Posted 2 years ago

Carb Manager Staff

Carb Manager Staff

SaVanna Shoemaker, MS, RDN, LD

SaVanna Shoemaker, MS, RDN, LD

Expert Approved

If you’re following a Keto diet, you may be wondering if you’re allowed to eat fruit. After all, we’ve been told they’re packed with essential minerals and nutrients. So they must be healthy right? 

This may be true, but be warned. Most fruits are high in sugar and carbs, so they’re not recommended on Keto. They don’t call fruits the “earth’s candies” for nothing.

Fortunately, there are a select few types of fruits that are lower-carb and Keto-approved. 

In this article, we’re giving you the inside scoop on fruit and the best options to include in your Keto diet. 


Ever noticed fruits seem bigger and brighter these days? The reality is that fruits aren’t the same as they used to be. That’s because using selective breeding techniques and - in some cases - genetic modification, fruits have been made to grow bigger, taste sweeter, look nicer and last longer on a grocery store shelf. [*][*]

Over the years, the food industry has bred fruit in increasingly artificial conditions. In doing so, fruits have increased in sugar content, meaning many varieties are unsuitable for a low-carb diet.


If you’re following a Keto diet, we recommend steering clear of fruits with a high carbohydrate content. Think of any fruit you’ve had that almost tasted like candy; there’s a good chance it was high in sugar. 

Of course, your decision about what fruit to include on your Keto diet will depend on your individual macro requirements. However, as a rule, we suggest avoiding the following: 

  • Lychees
  • Pomegranate
  • Mangos
  • Cherries
  • Bananas
  • Kiwifruit
  • Grapes
  • Guavas
  • Pears
  • Apples
  • Papaya
  • Nectarines
  • Tangerines
  • Dates

Now that you know what fruits to avoid on Keto, let’s talk about what fruits you can enjoy on your low carb, high-fat journey.


So what fruit can you eat on Keto? Check out the list below for our top 20 Keto-friendly fruits and their net carb count per 100g. Although these fruits may be the best options for a low-carb diet, remember moderation is still key.

  • Avocados - 2g
  • Fresh Cranberries - 8g
  • Star Fruit - 4g
  • Strawberries - 5g
  • Lemons - 6g
  • Lime - 8g
  • Tomatoes - 3g
  • Blueberries - 12g
  • Blackberries - 6g
  • Raspberries - 5g
  • Peaches -8g
  • Watermelon - 7g
  • Zucchini - 2g
  • Coconut - 6g
  • Plum - 9g
  • Cucumber - 2g
  • Cantaloupe - 7g
  • Prickly Pears - 6g
  • Mulberries - 8g
  • Orange - 9g


In general, you’ll want to keep your fruit consumption relatively low on Keto. 

Even if you’re incorporating the low-carb fruits we mentioned above into your Keto diet, the carb content can still creep up on you. 

As a general rule, we recommend spending your daily 25g - 50g carb budget on low-carb vegetables instead. 

However, if you’re craving sweets, select one or two of the low-carb fruits above – with berries being our Keto fruit of choice. Just like all Keto-approved foods, staying low-carb is the name of the game. And fruits are no exception. 

Our Top Keto Fruit Recipes

Looking for healthy and tasty, Keto fruit options? We’ve got you covered! Here is a list of our favorite Keto fruit recipes: 

Keto Coconut Cacao Raspberry Popsicles

Keto Fruity Breakfast Omelette

Low Carb Fruit Roll Ups

Keto Tomato Feta Frittata

Keto Chocolate Zucchini Bread

Keto Upside Down Almond Plum Cake


Fruit is not off-limits on a Keto diet as long as you are mindful of the type and quantity you consume. If you are resorting to fruit to load up of vitamins and minerals, it is worth remembering you can obtain equal amounts, if not more nutrients with healthier low-carb alternatives like vegetables or even grass-fed beef. 

Reserve fruits for occasional treats as opposed to making them a regular part of your routine. By enjoying sparingly as a snack or low-carb dessert, fruit can still be enjoyed as part of a balanced and healthy Keto diet.

Comments 11

  • IneffableKetone416004

    IneffableKetone416004 8 months ago

    I agree with members citing confusion. The tracker database is full of so many conflicting numbers for the same food it’s impossible to feel I’m accurately tracking. I too just joined and went for premium mainly for the recipes and info. Hmmm. 🧐

    • BlithesomeCauliflower902344

      BlithesomeCauliflower902344 10 months ago

      I have half a cup of watermelon All the time Half cup is the perfect amount

      • RousingKetone453094

        RousingKetone453094 2 years ago


        • LastShot

          LastShot 2 years ago

          Watermelon? I’ve heard it both ways. Avoid or not to avoid???

          • ExcellentAvocado258798

            ExcellentAvocado258798 2 years ago

            I just looked up watermelon, cantaloupe and oranges in the menu and they all showed AVOID…. There carbs were a lot higher than the list above.. Confusing 🤔

            • UpbeatAvocado203640

              UpbeatAvocado203640 a year ago

              I agree, it’s confusing as they have the same fruit and different info. For instance you can have cantaloupe in chunks and it days friendly but cantaloupe in a spear is avoid??? I’m kinda regretting paying money for premium. Also still don’t get the 3 day streak for etc..(days change) guess they are adding something for the week? It’s very confusing. Plus the app tracks your macros but how is that different from tracking calories, fat, protein? I’ve been looking for a soft on the articles but haven’t found my answer yet??

            • LdyCollum

              LdyCollum 2 years ago

              Perhaps the high water content in the melons make them more keto friendly?

            • MemaMelanie

              MemaMelanie 2 years ago

              I agree 100%. Just joined this app and I’m so confused about many of the foods on the list. I noticed the watermelon one as well. Is it okay or not okay to eat? Plus, the many duplicate foods with different info.

          • Bigbullfiddle

            Bigbullfiddle 2 years ago

            What about Nectarines?

            • SydneyJ41

              SydneyJ41 2 years ago

              Are these net carb grams?

              • Outstanding Choices

                Outstanding Choices 2 years ago

                Yes they are net carbs but my fats are very high and my calories are very high also