Which fruits can be taken in a keto diet?

November 15, 2025 •

3 min read

While many assume all fruit is off-limits on a keto diet, research indicates that some low-carb, high-fiber fruits can be enjoyed in moderation. The key lies in selecting options with a low net carb count to maintain the metabolic state of ketosis, where the body burns fat for fuel instead of carbohydrates. This guide will help you navigate your choices and understand how to incorporate fruit wisely into your ketogenic lifestyle.

Quick Summary

The ketogenic diet requires careful carbohydrate management, but several low-carb fruits, particularly berries and avocados, can be included in small portions. Focusing on high-fiber options helps reduce net carb intake, supporting ketosis while providing essential vitamins and antioxidants. Moderation and tracking net carbs are crucial for success.

Key Points

Low-Carb Options are Key: Select low-sugar, high-fiber fruits like berries, avocado, and olives to keep net carb intake minimal.
Berries are Best in Moderation: Raspberries, blackberries, and strawberries offer flavor and nutrients without excessive carbs, but portion sizes must be controlled.
Avocado is a Keto Superfood: Rich in healthy fats and low in net carbs, avocados are an ideal fruit for the ketogenic diet.
Watch Your Portion Sizes: Even with keto-friendly fruits, overconsumption can lead to excessive carb intake and break ketosis.
Steer Clear of High-Sugar Fruits: Fruits like bananas, grapes, and mangoes have a high carb content and should be avoided on a strict keto diet.
Prioritize Net Carbs: Always subtract fiber from total carbs to get the accurate net carb count, which is the figure you track on keto.
Avoid Juices and Dried Fruit: These have a high concentration of sugar and lack the beneficial fiber found in whole fruits.

Understanding Net Carbs and the Keto Diet

The ketogenic diet restricts carbohydrates, typically to 20–50 grams per day, pushing the body to burn fat for energy instead of glucose. This state is known as ketosis. To include fruit, it's essential to understand "net carbs," which are calculated by subtracting the grams of fiber from the total carbohydrates. Since fiber isn't digested, it doesn't impact blood sugar levels in the same way as other carbohydrates. Therefore, fruits with a high fiber-to-sugar ratio are the most keto-friendly.

Top Keto-Friendly Fruits and Their Benefits

Many low-sugar, high-fiber fruits can add flavor, nutrients, and variety to your meal plan without compromising ketosis. Moderation and portion control are crucial, even for these options.

Avocados: Technically a fruit, avocados are a staple of the keto diet due to their high content of healthy fats and minimal net carbs. They are also packed with potassium, which helps balance electrolytes, and heart-healthy monounsaturated fats.
Berries: Small berries are one of the best fruit options for keto. They are low in sugar, high in fiber, and rich in antioxidants.
- Raspberries: With one of the lowest net carb counts among berries, they are an excellent choice for toppings or snacks.
- Blackberries: High in fiber and Vitamin C, blackberries are a smart addition to your diet in controlled portions.
- Strawberries: Versatile and delicious, strawberries can be enjoyed fresh or added to keto recipes.
Olives: Another savory fruit, olives provide healthy fats and minimal carbohydrates, making them a perfect keto snack or salad topping.
Tomatoes: Botanically a fruit, tomatoes are low in carbs and calories while offering the antioxidant lycopene and vitamin C.
Coconuts: Available in various forms like unsweetened shredded coconut or coconut oil, this fruit provides healthy fats and can increase ketone production.
Lemons and Limes: Used as a flavoring agent rather than eaten whole, their juice adds a burst of flavor to dishes and drinks with negligible carbs.

A Comparison of Keto-Friendly and Non-Keto Fruits


Fruit (per 100g)	Net Carbs (g)	Keto-Friendly?	Notes
Avocado	~1.8	Yes	Very low net carbs, high in healthy fats.
Raspberries	~6.7	Yes	High fiber content reduces net carbs significantly.
Blackberries	~6.4	Yes	Excellent source of fiber.
Strawberries	~5.8	Yes	Low in carbs and versatile for recipes.
Watermelon	~7.5	Yes (in moderation)	High water content lowers overall carb density, but portion control is essential.
Blueberries	~9.1	Yes (in moderation)	Higher net carbs than other berries, so use sparingly.
Peach	~13	No (avoid)	Moderate-to-high sugar content.
Apple	~23	No (avoid)	High sugar content.
Banana	~24	No (avoid)	Very high in carbs and sugar.

How to Incorporate Fruit on Keto

To successfully add fruit to your ketogenic diet, portion control is paramount. A small handful of berries on top of full-fat Greek yogurt or added to a keto smoothie can satisfy a sweet craving. Avocados and tomatoes work well in savory dishes like salads and guacamole. For drinks, a squeeze of lemon or lime can enhance water or keto cocktails. Always choose fresh or frozen unsweetened fruits over juices, which are concentrated in sugar and lack fiber. When preparing food, consider pairing fruits with healthy fats, like nuts or cheese, to slow down carbohydrate absorption.

What to Avoid

Certain fruits are simply too high in carbohydrates and natural sugars to be compatible with a strict keto diet. These include bananas, grapes, pineapple, mangos, and many dried fruits. A single banana can contain enough net carbs to use up your entire daily allowance, making it difficult to remain in ketosis. Fruit juices, even 100% juice, and canned fruits with added sugar should also be avoided due to their concentrated sugar content.

Conclusion

While the ketogenic diet focuses on restricting carbohydrates, it is possible to include certain fruits in your meal plan. By focusing on low-carb, high-fiber options like berries, avocado, and tomatoes, and practicing strict portion control, you can enjoy the nutritional benefits and flavor of fruit without jeopardizing your ketosis. Remember to track your net carbs carefully and prioritize whole, unprocessed fruits over sugary juices or dried varieties. For personalized dietary advice, it is always recommended to consult with a healthcare professional or registered dietitian.

Frequently Asked Questions

No, not all fruits are suitable for a keto diet. The high sugar content in many fruits can easily exceed your daily carbohydrate limit and disrupt ketosis. You must choose low-carb, high-fiber fruits and consume them in moderation.

Avocado is often considered the best fruit for a keto diet because of its high healthy fat content and very low net carb count. Other excellent options include raspberries, blackberries, and strawberries due to their high fiber and antioxidant levels.

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

You can have keto-friendly fruit smoothies if you use low-carb fruits like berries and blend them with unsweetened almond or coconut milk and a keto-friendly sweetener. Avoid using high-carb fruits like bananas or added sugars.

Yes, botanically, tomatoes are fruits. They are also considered keto-friendly due to their low carbohydrate and calorie count, making them a suitable addition to a ketogenic diet.

Watermelon can be consumed in very small, controlled portions on a keto diet. Its high water content helps lower its overall carb density, but its low fiber means portion control is key to staying within your daily carb limit.

Dried fruits are problematic on a keto diet because the dehydration process concentrates their sugar content, making them very high in carbohydrates. This can quickly knock you out of ketosis.

Blueberries have a slightly higher net carb count than other berries, so they should be consumed in moderation on a keto diet. Small portions can be included if you track your overall carb intake carefully.