What fruit are you allowed on keto?

October 28, 2025 •

4 min read

While many assume fruit is off-limits, certain low-sugar options can be enjoyed in moderation on a ketogenic diet. The key lies in understanding net carbs, which are calculated by subtracting fiber from total carbohydrates. Choosing wisely allows you to enjoy the nutritional benefits of fruit while maintaining ketosis.

Quick Summary

A guide to incorporating low-carb fruits into a ketogenic diet by focusing on high-fiber, low-sugar options like berries, avocado, and tomatoes. It outlines which fruits are best to eat and which should be avoided due to high sugar content, providing practical tips for portion control.

Key Points

Low-Carb is Key: Focus on fruits with the lowest net carbs, which is total carbs minus fiber.
Berries are Best: Strawberries, raspberries, and blackberries are the top choices due to their low sugar and high fiber content.
Avocado is a Staple: This high-fat fruit is excellent for keto due to its very low net carb count.
Avoid High-Sugar Fruits: Bananas, grapes, mangoes, and dried fruits are too high in carbs and sugar for a keto diet.
Portion Control is Crucial: Even keto-friendly fruits should be eaten in moderation to stay within your daily carb limit.
Track Your Carbs: Use a food tracker to monitor net carb intake, especially when adding fruit.
Prefer Whole Fruit: Always choose fresh or frozen whole fruit over juices or dried versions, which are high in concentrated sugar.

Navigating Fruit on a Ketogenic Diet

The ketogenic diet is a high-fat, very low-carbohydrate eating plan designed to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. Because most fruits contain a significant amount of natural sugars, or fructose, they are typically limited or avoided on a keto diet. However, not all fruits are created equal in terms of carb content. With careful selection and portion control, you can incorporate certain fruits into your keto plan to enjoy their flavors and nutritional benefits without exceeding your daily carbohydrate limits.

The Role of Net Carbs

The crucial metric for keto dieters is 'net carbs,' which is the total carbohydrate count minus the fiber. Your body doesn't digest fiber, so it doesn't raise blood sugar levels or interfere with ketosis. Fruits that are high in fiber will have a lower net carb count, making them a more keto-friendly choice. Calculating net carbs is essential for staying within your daily carb budget, which is typically between 20 and 50 grams for most people on a ketogenic diet.

The Best Keto-Friendly Fruits

Some fruits are naturally low in sugar and high in fiber, making them perfect for a ketogenic diet. Portion size is still important to remember, but these options offer the best nutritional value for your carb count.

Avocados: Though used as a savory vegetable, the avocado is technically a fruit and is a keto superstar. It is extremely low in net carbs and packed with heart-healthy monounsaturated fats, fiber, potassium, and various vitamins. A single medium avocado has a very low net carb count, making it a staple for many keto dieters.
Berries: Berries are a sweet and versatile option for keto. Strawberries, raspberries, and blackberries are the best choices due to their high fiber content. A half-cup serving of raspberries contains just 3 grams of net carbs, making it an excellent treat. Blackberries and strawberries are similarly low in net carbs.
Tomatoes: Another fruit that is commonly used as a vegetable, tomatoes are low in carbs and high in antioxidants like lycopene. They can be incorporated into salads, salsas, or sauces to add flavor without excess carbohydrates.
Lemons and Limes: While you wouldn't eat them whole, the juice and zest of lemons and limes can add bright flavor to meals and drinks with minimal impact on your carb count. They are also a great source of vitamin C.
Coconut: Available in various forms like shredded, milk, or oil, coconut is a versatile, high-fat fruit. Unsweetened shredded coconut is a good option, but always check labels for added sugars.

Fruits to Approach with Caution or Avoid

Some fruits are too high in sugar and carbohydrates to fit into a typical ketogenic diet. Eating even a small portion of these can easily exceed your daily carb limit and prevent ketosis.

Bananas and Grapes: These are two of the highest-carb fruits, with a medium banana containing roughly 24 grams of net carbs and a cup of grapes having around 25.5 grams. They are a quick way to derail ketosis and should be avoided.
Dried Fruits: The dehydration process concentrates the sugars, making dried fruits like raisins, dates, and dried apricots extremely high in carbs. A quarter-cup of raisins, for example, has 31 grams of sugar.
Pineapples and Mangoes: These tropical fruits are notoriously high in sugar and not suitable for a keto diet. One cup of pineapple has about 20 grams of net carbs, while a medium mango can contain up to 50 grams of carbs.
Apples and Oranges: While nutritious, these common fruits contain too much sugar for a strict keto diet. A medium apple has over 20 grams of net carbs.

Comparison of Keto-Friendly and High-Carb Fruits


Fruit (100g Serving)	Net Carbs (Approximate)	Keto Compatibility	Reason
Avocado	~2 g	Excellent	Low carb, high fiber and healthy fats.
Raspberries	~6 g	Good (in moderation)	Low sugar, high fiber.
Strawberries	~6 g	Good (in moderation)	Low sugar, high fiber.
Blueberries	~10 g	Moderate (limit portions)	Higher sugar than other berries.
Kiwi	~8 g	Moderate (limit portions)	Higher carb count; requires portioning.
Watermelon	~11 g	Moderate (limit portions)	High water content lowers density, but still moderate carbs.
Peach	~13 g	Limited (very small portions)	High sugar content; easy to overeat.
Apple	~21 g	Not Recommended	High sugar and carb content; difficult to fit.
Banana	~24 g	Not Recommended	Very high sugar and carb content; will likely break ketosis.
Mango	~25 g	Not Recommended	Very high sugar content; should be avoided.

Conclusion: Finding the Right Balance

Successfully incorporating fruit into a ketogenic diet is all about choosing low-carb, high-fiber options and maintaining strict portion control. Berries, avocados, and coconut are your best allies, offering essential nutrients and antioxidants without a sugar spike. By understanding which fruits to prioritize and which to avoid, you can satisfy your cravings and enjoy a diverse, healthy diet. Remember to focus on whole, fresh fruits rather than sugary juices or dried varieties. For personalized guidance, consider consulting a healthcare provider or a registered dietitian. For more detailed information on the health benefits of including whole foods in your diet, explore reputable sources like the National Institutes of Health.

Note: Nutritional values can vary based on ripeness, size, and source. Always track your specific items for accuracy.

Frequently Asked Questions

Yes, blueberries can be included in a keto diet, but they should be consumed in smaller portions than other berries like raspberries or blackberries because they have a higher net carb count.

No, bananas are not recommended on a keto diet. They are very high in natural sugar and carbs, and a single medium banana can contain more than 20 grams of net carbs, which can easily exceed a daily carb limit.

To calculate net carbs, you subtract the grams of fiber from the total grams of carbohydrates listed in the fruit's nutritional information. For example, if a fruit has 10g total carbs and 4g fiber, the net carb count is 6g.

Dried fruit should be avoided on a keto diet. The sugar becomes concentrated during the drying process, making dried fruits like dates, raisins, and dried apricots extremely high in carbs.

Keto-friendly smoothies are possible, but they must be made with low-carb fruits like berries, avocado, or coconut milk, and no added sugars. Avoid store-bought fruit smoothies, which are almost always too high in sugar.

Yes, avocado is technically a fruit and is considered one of the best for keto. It is low in net carbs and rich in healthy fats and fiber, which helps maintain ketosis and provides a creamy texture to meals.

How often you can eat fruit depends on your specific carb limit and activity level. For most on a strict keto diet, fruit should be a moderate, occasional treat rather than a daily staple, with low-carb berries being the safest choice.