Keto Fruits – What are the best fruits to eat on keto?
You might think that fruit is a no go on the keto diet due to the high amount of naturally occurring sugar in them. However, some fruits are actually OK and somewhat keto-friendly, so long as you limit your intake. Let’s take a look at some of the best keto fruits you can buy in UK supermarkets and greengrocer.
Berries – The best Keto friendly fruits
Fruit, sometimes referred to as nature’s candy and for good reason. All fruit contains carbs and a typical serving usually contains more than your daily allowance (>20g). The general rule of thumb is that the bigger the fruit, the more carbs it contains (per 100g).
With this in mind, the best keto fruits are actually berries like strawberry, raspberry, blackberry and blueberry. However, they still contain quite a few carbs, so you need to limit your intake to a small serving and it’s best to keep consumption infrequent.
Raspberry
Carbs per 100g: 5g
Blackberry
Carbs per 100g: 5g
Strawberry
Carbs per 100g: 6g
Blueberry
Carbs per 100g: 10g
As you can see, just a small serving of berries can be up to half your daily carb intake, so always think before you eat! Every once in a while as a treat is fine but best to avoid them day-to-day.
Fruits to eat in moderation
Besides berries, there are some other fruits that are just about OK on keto. They still have quite high carb counts but can be eaten every now and then and then only if your daily carb intake allows.
Fruits that you can eat on keto (in moderation) include:
Rhubarb
Carbs per 100g: 3g
Obviously the popular Rhubarb pie is out of the window for keto but you can still enjoy this fruit. Why not put in a smoothie or roast it to enjoy its lovely tart taste.
Carambola (star fruit)
Carbs per 100g: 4g
Popular in Southeast Asia and full of antioxidants and anti-inflammatory properties. It has a tart, sour taste and has been compared to a mix of apple, pear, grape and citrus fruits.
Pretty rare in the UK but sometimes available in Waitrose and online (Chilli Noodle) or could you could grow your own!
Lemon
Carbs per 100g: 6g
We doubt you will be eating a whole lemon by itself but a squeeze of lemon to some water is a great addition.
Coconut (meat)
Carbs per 100g: 6g
If you’ve been on keto for a while you know how versatile the humble coconut is. The meat part (the white bit) is low carb and great as a snack. Most stores even sell pieces of it in the lunch aisle.
Cantaloupe
Carbs per 100g: 7g
This is probably the melon you picture when you think of the word. Full of potassium, vitamin C & A, its great as a refreshing treat.
Watermelon
Carbs per 100g: 7g
Ever tried cutting a hole in one of these and putting vodka in it? Trust me you probably wouldn’t remember if you did! It has a high water content which keeps the carb content down, perfect for summer.
Lime
Carbs per 100g: 8g
Slightly higher in carbs than its yellow citrus friend the lemon but still OK for keto.
Peach
Carbs per 100g: 8g
Juicy fruit with a big stone (seed) inside. They’re rich in micronutrients including vitamin C & A and are sold year round.
Plum
Carbs per 100g: 10g
Similar to peaches in that they are considered drupes, fruits that have a hard stone pit. They are rich in fibre and so are great for easing digestion and moving things along.
Pomegranate (seeds)
Carbs per 100g: 12g
Ignore the juice as that is full of sugar! The seeds are a great source of nutrients and most UK supermarkets sell just the seeds.
Kiwi
Carbs per 100g: 12g
The fuzzy fruit that is sweet and tangy and chock-full of vitamins C, K & E. You can even eat the skin which triples the fibre intake compared to merely eating the flesh.
Hidden fruits
Of course there are some “vegetables” that we sometimes forget are actually fruits, like:
- Tomato – 3g
- Cucumber – 3g
- Avocado – 2g
Fruits to avoid on keto
Chances are if the fruit is not listed in the two sections above, then its probably not safe for keto! For completeness here are some of the most popular fruits in the UK and the respective carbs count per 100g serving.
- Banana – 20g
- Grapes – 16g
- Mango – 13g
- Pineapple – 13g
- Cherries – 10g
- Orange – 9g
Conclusion
This isn’t a complete list but should hopefully give you a good idea on what fruit to eat (and avoid) on keto. Maybe the next time you make some chaffles or pancakes you could add a small handful of blueberries as a delicious topping.
