What Fruits Are Keto Friendly – Top 39 Best Keto-Friendly Fruits

Fruits are high in carbs and sugars so you’re probably wondering what fruits are keto-friendly.

Some people say you can’t eat fruits in keto because their sugar content will kick you out of ketosis.

Also, probably, you’re rightfully thinking that you don’t want a diet without natural, raw fruits in it.

And I feel you, girl.

Our body needs raw, fresh, natural produce like fruits and veggies.

Not only do they provide necessary vitamins and minerals, but also they have many health benefits.

So, how do you remain or enter into ketosis by consuming only 5% of your calories from carbohydrates and eat fruits at the same time?

You’ve just been saved by our keto-friendly fruits list!

Track your calories and you’re free to include delicious, ketosis-friendly fruits daily in your keto meal plan.

And here it is:

 

Top 39 Best Keto-friendly Fruits

Ok, ok, I know you’re excited to discover what fruits are keto-friendly.

I know I was when I found out that I CAN eat fruits in the ketogenic diet. Yuhuu!

But before that, let’s see a few secrets about fruits. Did you know that:

• not all fruits are the same
• fruits are Mother Nature’s (all-natural, healthy) sweets
• there are 3 types of sugars
• some fruits that won’t kick you out of ketosis
• there are 3 categories of fruits that are best for keto
• dietary fiber (a type of carbohydrates) is good for keto
• a fresh, frozen, dehydrated, juiced, or canned fruit has different amounts of sugar?

 

 

You were afraid of fat-bombs?

Then, probably you didn’t know that a single, medium-sized apple contains around 25 grams of carbs.

Which is your daily recommended amount of carbohydrates on the ketogenic diet.

You would think that fruits, like vegetables, can be consumed freely and at discretion in a diet, right?

In fact, raw fruits make great snacks and you might believe that it the same on the ketogenic diet.

Well, nope.

 

Not all fruits are the same

 

Some fruits contain more sugar than others.

And some contain more fat than others (yes, there are fruits high in fat).

(Think avocado and olives – and yes, they’re not legumes, they’re considered fruits.)

Oh, snap!

But if fruits contain carbs and sugars, it means that I’m not going to eat fruits on keto?

No, not at all.

That is why we put together this list of keto-friendly fruits that you can eat in various amounts, stay in ketosis, and lose weight.

 

Fruits are Mother Nature’s candy

Fruits contain sugars, carbs, and other nutrients.

That’s nature – she put something sweet and nutritious on Earth for us to enjoy – fruits.

In this sense, fruits can be considered Mother Nature’s healthy candies.

True, fruits contain (more or less) natural sugar.

Therefore, you might think that natural-occurring sugar in fruits is good for your health.

Well, yes and no, depending on if you’re on a ketogenic diet or not.

 

Three types of Sugar

There are 3 types of sugar:

1. Sucrose
2. Fructose
3. Glucose

Fruits contain sucrose (a combination of fructose and glucose).

These last two are so-called simple sugars (they contain one molecule of sugar).

Glucose is metabolized by our body as it is to produce energy for your cells.

However, our body cannot use fructose as it is.

Fructose has to go through the liver to be converted into glucose, and then into energy.

So, that’s quite a work for your body, you see?

If you eat fruits with high levels of fructose, your liver has a hard time working to convert it.

Plus, it will kick you out of ketosis.

 

This can turn into a bigger problem such as:

• High cholesterol levels
• Fat stored in your liver
• High triglycerides
• Free radical production
• Sugar addiction or cravings

We don’t want any of these problems.

So, let’s avoid eating too much sugar from fruits if you want to lose weight on keto.

Most importantly, the main purpose of the ketogenic diet is to kickstart your body into ketosis.

 

What is ketosis?

 

A metabolic state in which your body burns fat instead of carbs, helping you lose weight.

That is why you eat calories following these proportions: 75% fat – 20% protein – 5% carbs.

As nutritious (oh, those antioxidants!) as they are, fruits contain a lot of carbs.

But there are low-carb fruits that you can eat while avoiding (or eating tiny amounts of) the high-carb fruits.

Let’s see what fruits are keto-friendly.

 

What fruits are keto-friendly and help you lose weight?

First, you should know that studies reveal that you can safely eat fruits while on keto.

Secondly, calculate your daily intake and you will see no impact on your blood sugar levels

Thirdly, know that some fruits, like berries, modulate the glycemic response of your body.

It seems that the abundance of polyphenols in berries reduce starch absorption and digestion, suppressing glycemia.

So, no worries about berries!

We cleared that up now!

Truth is, no two fruits are alike.

In fact, there are different categories of fruits that are good for keto, based on their content.

Curious to know?

 

Three types of fruits for keto

There are:

Fruits that are less sweet, rich in vitamin C, and therefore, sour, have less sugar in them.

Fruits high in fiber, like berries. You can enjoy them in moderation on keto.

Fruits low in carbs, which are, practically, known as vegetables, yet botanically, they are considered to be fruits.

True, it’s more a technicality here, but who are we to argue with nature?

Avocado, tomatoes, zucchinis are, botanically speaking, fruits.

 

 

Speaking of carbs, I can’t stress enough the importance of knowing the carb content in your fruits.

When you want to introduce fruits in your meal you have to make sure they fit in, so you can still be fit after you eat them.

Why?

Because most fruits are carb bombs, believe it or not.

And you don’t want to break your keto diet, right?

You could end up eating 15 grams of carbs only from one single fruit (let alone a fruit salad bowl).

 

Good carbs vs bad carbs

 

What would you choose between one serving of forest berries and French fries?

Well, I know you’d pick those fries as fast as you say “mayo”, but that’s not the right answer for keto.

It’s better to go with a berry bowl.

Let me explain why.

 

Dietary fiber from fruits is good

To clarify, fruits contain fibers, which are a fantastic source of important:

• Vitamins
• Minerals
• Fibers
• Other phytonutrients

Why it’s important?

Because the ketogenic diet lacks fiber generally (a lot of fat, fewer carbs, that’s why).

And that’s not all.

Fibers have more advantages. They:

• keep us full for longer
• push the food ball to slide out in our gut
• regulate cholesterol levels.

 

Moreover, in a study done by the Academy of Nutrition and Dietetics a diet high in fiber has been associated with:

• better digestion
• better heart health
• reduced risk of cardiovascular diseases
• reduced risk of type 2 diabetes
• healthy weight loss
• low glycemic index.

Just that you have to know which fruits are good for keto, and which you should avoid or eat less.

Most importantly, you have to calculate your portions.

Now, there’s just one more question:

Fresh fruits, Frozen fruits, Juiced fruits, Dried fruits, Canned fruits – which ones are better?

 

Fresh fruits, Frozen fruits, Juiced fruits, Dried fruits, Canned fruits – which ones are better?

Eating fresh keto-friendly fruits is the best option.

Frozen fruits are okay, too.

However, you should avoid dried and canned fruits or commercial juices with added sugar.

Why?

Because they have a lot more sugar and carbs compared to fresh or even frozen fruits.

 

Juices or fruit concentrates are stripped of the dietary, healthy fiber, and will increase the net carbs.

This means it will impact significantly your blood sugar levels.

 

Dehydrated fruits have no water content, and so, they are denser in carbs and sugars.

For example, fresh apricots have 9 g of carbs in a 100 g serving, while dried apricots have a net carb of 82 g!

See the difference?

The same goes for all dried fruits (raisins, cranberries, plums, etc.)

So, it’s better to eat fruits with under 10g net carbs per serving.

And now, that you know so much about fruits, sugars, carbs, and ketosis we are ready to move further.

Yeeesss, you guessed! The much-expected fruits that are good for keto.

Let’s see now what fruits are keto-friendly, plus fruits that you can enjoy in moderation or in small amounts:

(Note: 1 serving is 100 g or 3.5 oz)

 

1. Avocado

Avocado may be the crowned king of the keto diet.

A real super-fat superfood.

It is also called “alligator pear” and “butter fruit”.

This fruit (yes, botanically speaking, avocado is not a vegetable, it’s a fruit) is actually a berry with one seed.

Crazily enough, this fruit is full of unsaturated fats, and that’s quite unique for a fruit, right?

Also, it contains two times more potassium than a banana (which is a sort of no-no for keto).

 

Avocado is a very versatile ingredient (because of its somehow neutral taste).

Make it salty, make it sour, make it hot, make it sweet, make it anything you like by adding different condiments.

• Smash it into a guacamole dip.
• Throw it sliced into a salad, a wrap, or a breakfast plate.
• Blend it into a smoothie, chocolate cream, ice cream, or brownie batter.

Low in sugar, high in fat, moderate in fiber, avocado is one pretty filling fruit that can save you in keto.

Eating a whole avocado will keep you full for about 6 hours.

 

Nutrition facts per serving

• Calories: 160 calories
• Fat: 14,6 g
• Carbs: 8,5 g carbs
• Fiber: 7 g
• Protein: 2 g
• Sugars: 0,66 g

It also contains magnesium, calcium, vitamin B6, C, E, fatty acids.

 

Top health benefits

• Digestion – filled with insoluble fiber and fat, avocados push your bowels into motion.
• A rich source of potassium, avocado eliminates lethargy, fatigue, reduces high blood pressure
• It maintains the balance between sodium and magnesium
• Vitamin C and B6 in avocado stimulate the immune system response, nervous system, and metabolism
• Blood pressure – rich in potassium (2 times more potassium than bananas), avocados lower the sodium levels in the body and lower blood pressure.
• Inflammation – the abundance of vitamin E in avocados is helpful in diabetes, arthritis, and other inflammatory problems in your body.

 

• Osteoporosis and arthritis – because vitamin K in avocado slows down bone loss.
• Heart – the oleic acid in avocado lowers cardiovascular inflammation.
• The healthy fat in avocados decreases triglycerides and cholesterol levels.
• The beta-sitosterol (a plant-cholesterol) helps lower cholesterol levels.
• Due to the increased satisfaction and decreased desire to eat, it helps with weight loss
• Eyes – two great antioxidants in avocados (lutein and zeaxanthin) prevent cataracts, macular degeneration, and protect your eyes from UV damage.

 

Tip: Avocado is a climacteric fruit that ripens after is mature and harvested.

To speed up the softening process, place the avocados in a paper bag, next to a banana.

Why?

Bananas release ethylene gas, a plant growth hormone. This gas will help those avocados ripe faster.

And I’m not giving you grandma advice here, this comes from the Haas Avocado Board.

 

2. Green Olives

Yes, I know you, you wonder again how come olives landed in this fruits list.

There’s no mistake – olives are classified as fruits.

Olives grow in trees and belong to the family of fruits called “drupes”.

Their seed is inside a hard-shell cover.

In this sense, olives are related to plums, almonds, peaches, mango, and cherries.

Ripe olives turn purple.

Because olives are very bitter and hard, they cannot be eaten fresh.

The olives we usually buy and eat from the supermarket are pickled, fermented, or dried in the sun and marinated in oil.

 

Nutrition facts per serving

• Calories: 145
• Protein: 1 g
• Fat: 15.3 g
• Carbs: 4 g
• Fiber: 3.3 g
• Sugars: 0.5 g

 

Top health benefits

Green olives are a rich source of vitamin E, iron, copper, calcium, and sodium.

• More than 3 quarters of the fat content in olives is oleic acid, a monosaturated fatty acid.
• Oleic acid reduces inflammation, decreases the risk of heart problems and cancer.
• Oleuropein is an antioxidant present in the fresh green olives.
• After green olives are ripe, oleuropein transforms into hydroxytyrosol, another powerful antioxidant.
• Oleanolic acid protects the liver, reduces inflammation, and keeps the arteries clean.
• Green olives contain copper which protects the heart.
• Increase bone density and prevent osteoporosis
• Quercetin lowers blood pressure

 

3. Tomatoes

This Mediterranean fruit (Wait a minute, fruit?! Tomatoes???)…

Well, tomatoes are botanically classified as fruits, although they are treated and cooked as a veggie.

Tomatoes contain the highest amount of a fantastic antioxidant called lycopene.

More about it in the section about the top health benefits of tomatoes.

 

Nutrition facts per serving

• Calories: 16
• Protein: 0.8 g
• Fat: 0.2 g
• Carbs: 4 g
• Fiber: 1.2 g
• Sugars: 2.6 g

 

Top health benefits

 

Tomatoes contain huge amounts of lycopene, also vitamin A, C, E, beta carotene, potassium, magnesium, phosphorus, and sodium.

That is why tomatoes have been proven to:

• Regulate blood pressure and prevent cardiovascular diseases
• Prevent blood coagulation
• Decrease the cholesterol levels (lycopene)
• Reduce the risk of cancer
• Increase bone density, reduce the risk of fractures, assure bone health (from vitamin K1)
• Play a role in normal tissue growth and cell function (vitamin B9)
• Naringin, a flavonoid, helps reducing inflammation, improves the immunomodulatory response
• Chlorogenic acid, an antioxidant, reduces blood pressure

Studies show that lycopene is better absorbed and assimilated into the body if taken together with fat (olive oil for example).

 

4. Rhubarb

Rhubarb is not your usual go-to fruit for a treat.

It is sour, acidic, slightly sweet, and it requires extra sweetness to cover its tart taste.

Not to mention it has a fibery texture.

But that is precisely why you should include it in your keto diet without being afraid that it will ruin your ketosis.

Rhubarb has low-calorie content and is not so high in nutrients, either.

Instead, it’s packed with good fiber, just like celery stalks.

Rich in vitamin K1, 3.5 oz of rhubarb contains a quarter of the daily recommended value.

 

Nutrition facts per serving

• Calories: 21
• Protein: 0.9 g
• Fat: 0.2 g
• Carbs: 4.5 g
• Fiber: 1.8 g
• Sugars: 1 g

 

Top health benefits

 

Even if you would normally pass by those reddish stalks in the supermarket, know that they are a gem for keto.

As beneficial as the stalks are, the leaves are poisonous so if you grow them in your garden don’t eat them.

This tart plant contains anthocyanin that gives it a red tint.

Moreover, it’s not just a pigment, it’s a powerful flavonoid with many health benefits, also found in:

• berries
• red onion
• black beans
• red grapes
• plums

 

Rhubarb:

• Lowers blood pressure
• Protects blood vessels
• Has anti-carcinogenic properties
• An important source of vitamin K that protects against blood clots
• Vitamin K has also a great role in bone health and prevents osteoporosis
• Anthocyanins, phenols, and other tannins in rhubarb have similar health benefits to red grapes and cocoa
• Fight against urinary and gum infections, reduce blood sugar, improve diabetic complications
• These anthocyanins promote weight loss, protects against cardiovascular and digestive problems

 

• Rich in fiber, rhubarb stalks helps lower bad cholesterol levels, reduces the risk of heart diseases
• Improves digestion
• Eliminates constipation due to sennosides, which are natural laxatives
• The antioxidants provide anti-inflammatory effects
• As well as anti-bacterial, anti-carcinogenic, and anti-diabetic properties

 

New ways to include rhubarb into your ketogenic diet

• Rhubarb kombucha

Kombucha is a probiotic drink made with a bacteria culture that consumes all the sugar in the drink.

In the end, you have a tasty, brewed, healthy drink that is low in sugar and carbs and good for your health

The secret is to let it ferment a little bit longer than usual, for 21-30 days.

This way, the yeast will continue to consume the sugar until there is not so much left.

On the other side, the longer the fermentation goes, the stronger the kombucha gets.

Drink it diluted with water – this way you won’t go over your daily carb intake.

 

• Add it to your daily juice
• Blend it to a puree, spread it thinly on a wax sheet, dehydrate it to make a tasty so-called rhubarb leather roll
• Delicious rhubarb and strawberries tart
• Sassy rhubarb infused water – add a few pieces of rhubarb in water alone or in combination with other keto-friendly fruits. 
• Rhubarb compote, syrup, or jam on your low-carb keto-friendly ice cream
• Crunch it raw as it is if you like its sweet-sourish taste

 

5. Black Olives

Black olives are green olives that have been cured in an alkaline solution, oxidized with iron, salts, and oxygen.

Because of the oxidation and fermentation process, they undergo a process of coloration – in black.

Black olives have slightly different nutrients than green olives.

First of all, they contain more iron. Iron plays an important role in metabolic processes, oxygen transport, DNA synthesis, etc.

The Mediterranean diet with plenty of olive oils and olives is famous for long-term weight loss.

 

Nutrition facts per serving

• Calories: 116
• Protein: 1 g
• Fat: 10 g
• Carbs: 6 g
• Fiber: 1.6 g
• Sugars: 1.6 g

 

Top health benefits

• Black olives are a rich source of iron and help red blood cells to transport oxygen through the body.
• The antioxidants in black olive inhibit the oxidation of cholesterol, preventing heart diseases and heart attacks.
• The immune system function depends on enough levels of iron in the body.
• The fat in olives reduces the risk of atherosclerosis and increases the good cholesterol levels
• Great source of vitamin E, black olives neutralize free radicals in body fat.
• Oleocanthal alleviates osteoarthritis, rheumatoid arthritis and reduces inflammation. Oleocanthal is nature’s own ibuprofen if you will.
• Vitamin E and monosaturated fats in black olives decrease the risk of colon cancer.
• Activate the secretion of bile and pancreatic hormones, reducing the risk of gallstone formation.
• Unsaturated fatty acids promote weight loss and reduce body fat mass.

 

6. Starfruit or Carambola

This wonderful star-shaped fruit is sweet and sour and very healthy.

Because of its low-carbs, low-sugar content carambola is a keto-friendly fruit.

 

Nutrition facts per serving

 

• Calories: 31
• Protein: 1
• Fat: 0.3
• Carbs: 7 g
• Fiber: 3 g
• Sugars: 4 g

 

Top health benefits

Starfruit is full of vitamin C and rich in fiber, low in carbs and sugars.

This fruit is a true star of its own in terms of health benefits.

If we’re on a low-carb diet, such as the ketogenic diet, starfruits are great for us.

• Starfruit boosts immunity
• Helps manage inflammatory pain
• Supports collagen synthesis which makes skin, hair, and nails healthy
• Fights infections
• The fibers boost metabolism, regulate bowel movement, and helps the digestive system
• Helps absorb iron
• Has antimicrobial, antibacterial, and antifungal properties due to its flavonoids, alkaloids, saponins
• Flavonoids like quercetin, epicatechin, and gallic acid in starfruit reduce inflammation.

 

• Magnesium maintains good levels of GABA that help us sleep better.
• Boosts metabolism with its vitamin B6, folate, and riboflavin content
• Reduces hunger, keeps you full for longer, and helps you lose weight on keto
• Is very hydrating
• Has anticarcinogenic effects
• Reduces cholesterol and triglyceride levels
• Is good for your heart

 

7. Casaba Melon

Casaba melon is related to the Honeydew melon, but it is less sweet.

(Lucky for us who are on a ketogenic diet.)

It has a bright yellow color and the shape of an acorn.

Casaba melon contains vitamins (B1, B2, B3, B5, B6, C, K), and minerals like potassium.

It is very low in fat, and therefore, has no cholesterol in it.

 

Nutrition facts per serving

• Calories: 28
• Protein: 1 g
• Fat: 0.1 g
• Carbs: 7 g
• Fiber: 1 g
• Sugars: 7 g

 

Top health benefits

• Lowers blood pressure
• Boosts the immune system
• Prevents cell damage, help regenerate
• Vitamin A gives it antioxidant properties
• Vitamin B6 improves brain function
• Plays a role in converting protein to energy, therefore, helping with weight loss
• Great for diabetics and people like us who are on keto, as Casaba is low in carbs and sugars.
• Helps you feel full for longer and feel satiated

 

8. Oheloberries

Maybe you’ve never heard about these berries before (I never did).

But they are low in carbs and good to integrate into our keto diet.

So, why not try it?

That, if we find it in grocery stores.

For those who live in Hawaii, Maui, Mediterranean and tropical areas, lucky you, girls!

These Ohelo berries are small, blue-purplish, red-orangish, with a sweet-tangy flavor and sweet-tarty taste.

Let’s see what nutrients they have and what are their health benefits.

 

Nutrition facts per serving

• Calories: 28
• Protein: 0.4 g
• Fat: 0.2 g
• Carbs: 7 g

 

Top health benefits

• Abundant in vitamin C, these berries have about the same health benefits as other berries do.
• Vitamin C in oheloberries stimulates the immune system, has an antioxidative power, regenerates the skin
• Fights colds, flu, coughs, and infections
• Oheloberries dilate blood vessels, reduces cholesterol levels and high blood pressure
• Help and protect your heart to function
• Together with other treatments, can fight against mouth, throat, colon, stomach cancers
• Vitamin A in oheloberries prevent eye dryness, stimulates the eyes’ adaptability to light
• Reduces the risk of macular degeneration and cataract
• Together with other plants, oheloberries can treat abdominal pain

 

9. Pitanga or Surinam Cherry

A cute tropical fruit, Pitanga berries (or Surinam or French cherry) has a red-orange color and is sweet and sour in taste.

It is rich in vitamin C and other antioxidants.

Just like bananas, grapes, goji berries, barley, wheat, and oats, Pitanga contains melatonin.

Melatonin is a hormone secreted by the pineal gland during the night.

It modulates mood, sleep, sexual behavior, reproductive system, circadian rhythms, and immune responses.

See? That’s why is important to sleep at night. (wink)

 

Nutrition facts per serving

• Calories: 33
• Protein: 1 g
• Fat: 0.4 g
• Carbs: 7.5 g

 

Top health benefits

• Due to its vitamin C content, pitanga fortifies the immune system
• Stimulates the production of antibodies and supports the fight against microbes
• Because it is astringent, it helps treat various gastrointestinal problems like diarrhea
• Supports the lungs’ health
• Has anti-inflammatory properties
• With fewer calories, pitanga berry is great for weight loss
• Lowers blood pressure
• Melatonin in this fruit helps you sleep better, improve your mood, regulate your reproductive system

 

10. Watermelon

Very sweet, refreshing, and watery.

Is watermelon good for keto?

Containing 92% water, a piece of watermelon will keep you hydrated in a delicious way.

As we mentioned before in our articles, water (even from fruits like watermelon) helps you:

• eat less
• lose weight
• be hydrated.

 

 

Watermelon is packed with:

• vitamins (A, B1, B5, B6, C)
• minerals (magnesium, potassium)
• carotenoids (beta-carotene, lycopene)
• amino acids
• cucurbitacin E (antioxidant)

 

Nutrition facts per serving

• Calories: 30
• Protein: 0.6 g
• Fat: 0.15 g
• Carbs: 7.5 g
• Fiber: 0.4 g
• Sugars: 6.2 g

 

Top health benefits

One of the fruits with the lowest content of calories, watermelon makes a fantastic keto snack or breakfast.

• Lycopene decreases the risk of various cancers, cardiovascular problems, diabetes, and macular diseases
• Has proven benefits for weight management
• Lowers cholesterol levels and blood pressure
• Prevents oxidative damage to cholesterol
• Lycopene improves arterial stiffness and blood pressure in postmenopausal women
• Protects against atherosclerosis
• Increases antioxidant capacity, reduces blood lipids and inflammation
• Citrulline, an amino acid in watermelon, helps blood vessel expansion and reduces blood pressure by increasing arginine levels

 

• Many vitamins and minerals in watermelon are good for the heart’s health
• Lowers the insulin-like growth factor (IGF) which is a protein linked to cancer if present in a high percentage
• Cucurbitacin E inhibits tumor growth and the evolution of degenerative diseases
• It also has anti-inflammatory and hepatoprotective effects
• Blended watermelon is a great muscle recovery drink after workouts.
• Watermelon gives you a boost in collagen production, so it’s good for your skin and hair
• Vitamin A helps skin cell regeneration
• Supports kidneys and lungs health
• The fiber content in watermelon helps regulate bowel movement

 

New ways to include watermelon into your keto diet

• Juice it (this will reduce the fiber content) or blend it – with its 92% water, watermelon is a great way to hydrate, refresh, and delight yourself
• Watermelon flavored water (slices of melon in a jug of water with basil, mint, ice cubes)
• Slice it and add ginger, cinnamon, or turmeric on top to help digestion

 

• Nature’s popsicle – during the summer, cut watermelon slices, insert popsicle sticks, freeze them
• How about a watermelon, mint (or basil), feta, or goat cheese salad?
• Turn it into a powerhouse of probiotics by pickling the watermelon

 

11. Strawberries

This cute heart-shaped fruit with a delicious flavor, sweetness, and aroma is one of the most loved (and romantic) fruit in the world.

Since ancient times they are regarded as a potent aphrodisiac.

Oh, yeah, give me more!

(Wait, wait, I understand your enthusiasm, but first let’s calculate how much you can eat, right?)

 

Rich in antioxidants, vitamins (B6, B9, C, and E), and minerals (manganese, potassium, iron, copper, magnesium, phosphorus), strawberries have many health benefits.

They are fat-free, cholesterol-free, and sodium-free.

Having a low glycemic index of 40, strawberries are considered good for people with diabetes.

And also, for people on keto, like us.

Let’s see what strawberries contain.

 

Nutrition facts per serving

• Calories: 32
• Protein: 0,7 g
• Fat: 0,3 g
• Carbs: 7,6 g
• Fiber: 2 g
• Sugars: 4,9 g

 

Top health benefits

 

Strawberries look like a little heart and they are great especially for the heart.

• Lower blood pressure
• Regulate HDL (good cholesterol)
• Protect the heart
• Due to the fiber content, they improve digestive health
• Being a rich source of vitamin C, strawberries strengthen the immune system
• Vitamin C also improves the eyes’ health
• Reduce the risk of cancer
• And they are also great for skin, especially against acne and wrinkles

 

• Vitamin B9 is excellent for tissue growth, cell function
• Potassium regulates blood pressure
• Reduces the risk of strokes and cardiovascular diseases
• Decreases oxidative stress
• Reduce inflammation
• Improve vascular function
• Regulate blood sugar levels

 

 

• Improve metabolic health
• Reduce spikes in glucose and insulin levels
• Folate content reduces the risk of atherosclerotic vascular disease, DNA changes, and cognitive dysfunctions
• Supports weight loss

 

12. Acerola or West Indian Cherry

Also called Barbados cherry, West Indian cherry, acerola is a sort of cherry-berry, yet not a cherry.

Recently, it is praised and used for its rich vitamin C content.

 

Nutrition facts per serving

• Calories: 32
• Protein: 0.4 g
• Fat: 0.3 g
• Carbs: 8 g
• Fiber: 1 g
• Sugars: 4.5 g

 

Top health benefits

• Excellent vitamin C source and also astringent, acerola boosts the immunity
• It has antimicrobial and antifungal properties
• Regulates digestion
• A natural antidepressant

 

13. Cantaloupe

Maybe cantaloupe it’s not your first fruit choice when you go to a supermarket.

But after you read this, you will include it in your ketogenic diet more often.

 

Nutrition facts per serving

• Calories: 34
• Protein: 1 g
• Fat: 0.2 g
• Carbs: 8.2 g
• Fiber: 1 g
• Sugars: 8 g

 

Top health benefits

• Cantaloupe contains more beta-carotene than apricots, peaches, mango, nectarines, and oranges.

In fact, it has almost as much beta-carotene as carrots.

Why it is so important this beta-carotene?

Apart from giving the carrots and cantaloupe their orange-yellowish color?

In your body, this carotenoid is converted into vitamin A, which is a powerful antioxidant.

 

• Vitamin A is great for your eyes, your blood cells, and your immune system overall.
• Vitamin C in cantaloupe is important for your blood vessels, cartilage, collagen, and muscles.
• Vitamin B6 (or folate) reduces the risk of cancer and improves memory.
• The water content in cantaloupe keeps you hydrated, mineralized and vitaminized as well.
• The fibers help you lose weight on keto, keeps you fuller for long, prevents constipation.
• It also reduces the risk of diabetes and heart problems.

 

How to choose a ripe cantaloupe?

• It must feel heavy
• The color should be pale yellow-orange (if it’s too green it’s not mature enough)
• It should smell sweet and musky

 

New ways to include cantaloupe into your keto diet

• Make a smoothie from it alone, with other fruits or with full-fat yogurt
• Salad mix: cantaloupe, mozzarella (or goat cheese), basil, chives, and olives
• Sorbet together with a drizzle of lemon, honey, or another sweetener, and water
• Roast it – it enhances its sweetness
• Roast the seeds and eat them as a snack

 

14. Nectarine

 

Related to peaches and apricots, nectarines are delicious and very nutritious.

Nectarines have smooth skin (not fuzzy like peaches) and a smaller pit (so more flesh).

 

Nutrition facts per serving

• Calories: 39
• Protein: 1 g
• Fat: 0.3 g
• Carbs: 9 g
• Fiber: 2 g
• Sugars: 8 g

 

Top health benefits

• Nectarines have anti-diabetic properties
• Boost the function of the immune and digestive system
• Regulate blood pressure
• Fight against hypokalemia (potassium deficiency) and anemia
• Supports eyes health
• Are good for your heart
• Alleviate asthma symptoms
• Reduce inflammation and help us lose weight

 

New ways to include a few nectarine slices into your keto diet

 

• Sliced on top of your chicken lunch or sandwich
• Nectarine salsa anyone?
• Small cubes on keto pancakes or waffles
• Salad with nectarine, avocado, and whatever else you like and is approved by the keto calculator

 

 

15. Lemon

When life throws lemons at you, add hot water and drink each morning as extra help to lose weight on keto.

Lemons have large amounts of vitamin C and other important vitamins and minerals.

These are great for your digestive system, heart, and immunity health.

 

Also, lemons make fantastic low-carb curds, pies, merengue, and cakes (for the extra keto gourmet).

So, when you have lemons, do something delicious with them.

 

Nutrition facts per serving

• Calories: 29
• Protein: 1.1 g
• Fat: 0.3 g
• Carbs: 9.3 g
• Fiber: 2.8 g
• Sugars: 2.5 g

 

Top health benefits

 

 

Your body needs a pH level of about 7.3-7.4.

So, when the pH becomes too acidic, it gets into a state of metabolic acidosis.

Studies say that many diseases may develop in this acidic environment.

(By the way, one of them is candida or yeast infection, a common infection in women that can be easily eliminated with a ketogenic diet.

Why? Because yeast feed with… sugar and carbs.

Oh, well. Now you know.)

 

A way to neutralize this acidity in your body is by using lemons in your diet.

What? But lemons are acidic! I can hear you saying.

Oh! Didn’t you know?

Even though lemons have an acidic pH of about 2, they become alkaline once they are in your body.

Ah, well, great!

 

But let’s go back to our lemons and see what are their health benefits.

• Lemon juice neutralizes acidity in the body (an alkaline diet has been proven to prevent many diseases)
• Vitamin C in lemons is a fantastic antioxidant that keeps the immune system strong.
• A small lemon of 60 grams contains 30 mg of vitamin C.
• It also reduces inflammation and prevents plaque buildup in arteries
• Lemons regulate metabolism
• Protect against the formation of kidney stones
• Help in treating kidney stones
• Nutrients like iron are better absorbed with lemon aside.

 

• Stimulate the liver and gallbladder function
• Reduce the risk of pancreatic cancer
• Detoxify your body
• Reduce cravings
• Have powerful antibacterial properties so it fights off infections
• Reduce blood pressure
• Improve skin appearance because of its vitamin C and powerful antioxidants

 

Is there a danger that lemon will kick you out of ketosis?

No, unless you drink an impressive quantity of concentrated lemon juice, which you can’t do.

Simply drink lemon water – just add the juice of half a lemon in a liter of water.

Knowing that 1 oz of lemon juice has 2 g of carbs, you’re safe with ketosis.

You can also squeeze lemon juice in your green salads, on your salmon or shrimp, or on your fruit salad.

 

16. Pomelo

The bigger brother of the yellow grapefruit, pomelo or pummelo is also a citrus fruit.

It looks like a grapefruit (and is sweeter) but it can be as big as a cantaloupe.

 

Nutrients facts per serving

• Calories: 38
• Protein: 0.7 g
• Fat: 0.5 g
• Carbs: 9.6 g
• Fiber: 1 g

 

Top health benefits

• Packed with vitamin C, it strengthens immunity.
• Because of its potassium content, regulates blood pressure.
• With a thick, bitter rind one pomelo provides about 6 grams of fiber.
• The insoluble fiber is great against constipation
• It balances the friendly bacteria in the gut, reduces the risk of type 2 diabetes
• The fiber can make you feel satiated for longer and so, it helps you lose weight
• Regulates cholesterol levels due to its flavonoids (naringin and naringenin) and is good for the heart
• Lycopene and carotenes in pomelo have anti-inflammatory properties
• Furanocoumarins present in pomelo (just like in grapefruit) helps the metabolism of statins

 

17. Mulberries

Cousins with figs and breadfruit, mulberries may have various colors: dark purple, red, and white.

Black, white, or red mulberries have a delicate sweet taste.

They are rich in important nutrients like vitamin C and K, iron, potassium, and calcium.

Also, they have various health benefits that we will explore.

 

Nutrition facts per serving

• Calories: 43
• Protein: 1.5 g
• Fat: 0.4 g
• Carbs: 9.8 g
• Fiber: 1.7 g
• Sugars: 8 g

 

Top health benefits

• Mulberries are high in dietary fiber and so, they improve digestion
• Dietary fiber eliminates constipation, reduces bloating and cramps
• The iron content increases the production of red blood cells that carry oxygen to vital organs and tissues.
• Vitamin C boosts the immune system, reduces stress
• Vitamin A improves the eyesight, protects against retina degeneration
• Reduces bad cholesterol and excess fat
• Decreases the risk of blood clots and heart attacks
• Reduces the risk of cardiovascular diseases

 

• Great for diabetes, reduce blood sugar levels
• Iron in mulberries stimulates red blood cells production
• Rutin, a powerful antioxidant in mulberries has antidiabetic and anticarcinogenic properties
• Has anti-obesity effects so it will assist with weight loss

 

18. Peaches

Yes, this fuzzy, cute, sweet, juicy fruit is good for keto.

Although you can’t eat it by the bucket.

 

Nutrition facts per serving

• Calories: 42
• Protein: 1 g
• Fat: 0.3 g
• Carbs: 10 g
• Fiber: 1.5 g
• Sugars: 8.4 g

 

Top health benefits

• The fibers from peaches keep your bowel moving and prevents constipation
• They also regulate blood sugar levels
• The prebiotics feed the beneficial bacteria in your gut
• And so, they prevent inflammation, increase immunity, and improve your mood

But what has gut to do with the brain?

Well, it’s called the gut-brain axis and we might talk about it someday.

 

 

• Vitamin C nourishes the immune cells
• Vitamin A maintains the healthy mucous membrane in your respiratory tract.

It keeps the germs away from your bloodstream.

• Peaches have antimicrobial properties
• The saying “peachy cheeks” is not for nothing.

Peaches have antioxidants that make healthy, flawless skin.

They stimulate collagen production, improve skin elasticity, and hydrate.

• Lutein, zeaxanthin, and vitamin A protect the retina and reduce the risk of macular degeneration and cataract.

Yes, you’ve read well, peaches support the health of your eyes (pun intended!).

 

• Some polyphenols inhibit the growth of breast cancer cells in pre-menopausal women.
• They are great for weight loss because they regulate blood sugar and insulin levels.
• Ameliorate atherosclerosis and prevent cancer
• Regulate hypertension and blood pressure
• Reduce allergy symptoms by inhibiting the histamine production and inflammation

 

New ways to include peaches into your ketogenic diet

• Smoothies
• Soaked oatmeal and peaches pieces
• Frozen pops
• Grilled
• Sauteed
• Salsa or chutney

 

19. Blackberries

 

One cup of blackberries holds half of the recommended vitamin C value.

They have a low glycemic index of 25 (below 55 is not impacting significantly your blood sugar levels).

Blackberries are packed with valuable nutrients:

• vitamins A, B1, B2, B3, B6, C, E, K
• minerals: calcium, iron, magnesium, phosphorus, potassium, zinc
• amino acids
• essential dietary fiber

 

Nutrition facts per serving

• Calories: 43
• Protein: 1.4 g
• Fat: 0.5 g
• Carbs: 10 g
• Fiber: 5.3 g
• Sugars: 5 g

 

Top health benefits

 

Having so many valuable nutrients, blackberries have many health benefits, just like all other berries:

• Fight free radicals
• Fibers eliminate bloating, constipation, and protect the heart
• Lower cholesterol levels
• Regulates bowel movements
• Slows down the rate of sugar absorption and regulates blood sugar levels
• Help you lose weight
• Have antidiabetic and anti-inflammatory properties
• Inhibit tumor formation

 

• Keep you fuller for long
• Maintain healthy gut bacteria
• Rich in vitamin K, blackberries solve vitamin K deficiency (bruising easily, heavy periods, bone thinning)
• Manganese helps your body metabolize carbs, and produce collagen
• Keep your brain neurons healthy, reduce brain inflammation
• It has anti-aging properties

 

20. Gooseberries

 

Greenish (but also pink, red or dark purple), small, semi-transparent, gooseberries are related to currant.

A powerhouse of antioxidants, especially vitamin C, gooseberries have many health benefits.

High in fiber and low in carbs, gooseberries can be eaten without fear of calories.

One cup of these berries makes just 3% of the daily calories needs.

So, they make a great snack that won’t kick you out of ketosis.

 

Nutrition facts per serving

• Calories: 44
• Protein: 1 g
• Fat: 0.6
• Carbs: 10 g
• Fiber: 4.3 g

 

Top health benefits

• Vitamin C, a powerful antioxidant, boosts the immune system, supports the nervous system.
• Vitamin B6 is important in converting food into energy, boosting your metabolism, and helping you lose weight.
• Copper helps your heart and circulation, immune system, and brain.
• They reduce hunger and cravings.
• Prevent premature aging
• Have antiviral properties
• Keep your urinary tract healthy
• Control blood sugar levels

 

21. Prickly pears

 

Nopal, opuntia, or prickly pear is the fruit of the Nopales cactus.

Don’t let the cactusy appearance intimidate you.

They may look prickly and not much of a deal, but their pulp is delicious.

Not also tasty, but also healthy, prickly pear has many healthy nutrients and benefits.

 

Nutrition facts per serving

• Calories: 41
• Protein: 1 g
• Fat: 0.5 g
• Carbs: 10 g
• Fiber: 3.6 g
• Sugars: 1 g

 

Top health benefits

• Prickly pear contains fiber that will keep full for a longer period of time.
• It will also regulate the metabolism and bowel movement.
• Helps lower cholesterol levels
• Decreases the risk of various types of cancer.
• Betanin found in this fruit reduces inflammation and stimulates the production of gastric mucus
• Therefore, it is good for people with stomach problems like ulcers.
• Prickly pear has a hypoglycemic effect – lowers blood glucose levels.
• Reduces inflammation and oxidative stress in the colon.
• Boosts the immune system.
• Reduces hypertension
• Reduces the occurrence of migraines (which are an inflammatory problem)
• You know those cramps, lower back pains, headaches, and other PMS, right?
• Prickly pear inhibits the synthesis of prostaglandins, which in high levels are the culprit for PMS.

 

22. Limes

The little sisters of lemons, limes are another great citrus fruit that goes well with a ketogenic diet.

Smaller, with a fancier aroma and flavor, with a nice green peel, limes are no less beneficial for health.

 

Nutrition facts per serving

• Calories: 30
• Protein: 0.7 g
• Fat: 0.2 g
• Carbs: 10.5 g
• Fiber: 2.8 g
• Sugars: 1.7 g

 

Top health benefits

Limes:

• Boost the immune system
• Protect against infections, flu, and cold
• Reduce the risk of cardiovascular diseases
• Lower blood sugar and blood pressure levels
• Have powerful antibacterial, antifungal, and antimicrobial properties
• Also, they have anti-diabetic properties
• Help in weight loss
• Improve digestion, stimulate digestive juices secretion
• Reduce hypertension
• Have anti-inflammatory properties
• Powerful antioxidant
• Can help prevent or melt kidney stones
• Have anti-aging qualities
• Support collagen production – great for skin and hair.
• Prevent and inhibit various cancers

 

23. Grapefruit

This bitter-sweet citrus is one of the best low-calorie fruits that help you lose weight on keto.

 

Nutrition facts per serving

 

 

• Calories: 42
• Protein: 1 g
• Fat: 0.1
• Carbs: 11 g
• Fiber: 1.6 g
• Sugars: 7 g

 

Top health benefits

Let’s talk weight loss with grapefruit:

Grapefruit has few calories, lots of juice (water), dietary fibers.

Plus, bitter compounds that are supporting your liver and gallbladder.

This is a perfect combo for losing weight on keto.

That’s because low-density fruits have been proven helpful to weight loss.

 

• High fiber content reduces hunger and food intake.
• Vitamin A and C stimulate immunity, lymphocyte and antibodies production
• Prevents insulin resistance and reduces the risk of diabetes and weight gain
• Boosts metabolism and regulates blood sugar levels
• Protects the heart, lowers blood pressure and cholesterol levels
• Fantastic fruit for your liver and gallbladder
• Prevents kidney and gallbladder stone formation and helps with their elimination

 

New ways to include grapefruit in your keto diet

• Just eat slices of grapefruit as a snack, instead of unhealthy foods
• Throw it in green leafy salads along with avocado
• Blend it with other fruits or veggies
• Mix into some fancy salad dressings

 

24. Apricots

With their sweet-sour flavor and soft flesh, apricots are not only delicious but also nutritious

Vitamin C, E, beta carotene, lutein, zeaxanthin are powerful antioxidants.

Note that fresh (or frozen) apricots have not the same calorie value as dehydrated ones.

That is why calculate the calorie accordingly for each type of apricot (fresh or dried) you’re including in your keto meals.

You don’t want to end up consuming too many calories because you though they have the same values.

The same goes for any other fresh or dried fruit.

 

See?

That is why it’s crucial to know what fruits are keto-friendly.

Also, how many calories, carbs, and sugars are in each fruit and how much you can eat from it.

That is why we provide you the nutritive values for both raw and dehydrated apricots.

 

Nutrition facts per serving

 

(fresh apricots)

• Calories: 48
• Protein: 1.4 g
• Fat: 0.4 g
• Carbs: 11 g
• Fiber: 2 g
• Sugars: 9.3 g

 

Nutrition facts per serving

(dried apricots)

• Calories: 241
• Protein: 3.4 g
• Fat: 0.5 g
• Carbs: 62.7 g
• Fiber: 7.3 g
• Sugars: 53.4 g

 

Top health benefits

• Antioxidants (polyphenols, flavonoids) in apricots will strengthen your immune system and fight free radicals
• They also protect you against diabetes, obesity, and heart problems
• Decrease the glycemic index
• Has anti-aging properties
• The fiber is good for your gut’s health, for your cholesterol, and arteries.
• Reduce inflammation and protects your liver

 

New ways to include apricots in your diet

 

• Grill turkey bits with apricots on wooden skewers
• Snack on apricots (but careful with the dehydrated ones, you can’t really eat them on keto)
• Add in your full-fat yogurt

 

• Stew apricots with chicken
• Blend with other fruits or with almond milk

 

25. Papaya

 

When Christopher Columbus ate papaya for the first time, he said it tasted like the “fruit of angels”.

Papaya, papaw or pawpaw as it is also called, is a sweetly delicious, juicy-creamy fruit.

Even if it’s a bit high on carbs, we can still eat it in small portions (use the calorie calculator) on keto.

 

Nutrition facts per serving

• Calories: 43
• Protein: 0.5 g
• Fat: 0.3 g
• Carbs: 11 g
• Fiber: 2 g
• Sugars: 8 g

 

Top health benefits

• It prevents asthma attacks
• Papaya protects the eyes from macular degeneration
• People with type 1 or 2 diabetes have lower blood glucose and insulin levels
• Papalin, a specific enzyme from papaya, helps digestion
• The fibers in this fruit also regulate bowel movements and eliminate bloating

 

• It protects the heart
• Reduces inflammation, assists in weight loss, and improves fat absorption
• It improves memory and learning, and sleep
• Papaya helps in hypothyroidism as well
• Great anti-aging properties

 

Caution: When it’s not ripe papaya produces a latex-like fluid that causes allergic reactions to some people.

So, always consume ripe papaya – or if you know you’re allergenic, better be cautious.

 

26. Plums

Plums are so-called drupes – fruits that hide their seed in a hard pit.

Plums come in many colors: purple, yellow, red, orange, pink, green.

 

Nutrition facts per serving

• Calories: 46
• Protein: 0.7 g
• Fat: 0.3 g
• Carbs: 11.5 g
• Fiber: 1.5 g
• Sugars: 10 g

 

Top health benefits

Probably the most known effect of plums is that they are great laxatives.

However, they have more health benefits:

• Eliminate chronic constipation
• High in antioxidants, plums eliminate anxiety
• Reduce inflammation, protect the heart, lower blood pressure
• Lower blood sugar and insulin levels
• Treat blood circulation problems, obesity, and digestive problems
• Eliminate excess sodium through urine
• Great for people with diabetes
• Increase bone density and prevents osteoporosis in women

 

New ways to include plums in your keto diet

• Plums with cinnamon, ginger, and cardamom smoothie
• Avocado, plums, garlic, lemon salad

 

27. Raspberries

Oh, the sweet, perfumed, aromatic, refined, delightful raspberries!

Delicate and pretty, these berries contain many healthy nutrients.

Calcium, magnesium, potassium, sodium, phosphorus, zinc, selenium, lutein, lycopene (yep, the red color, again), vitamins C, E, K.

 

Nutrients per serving

• Calories: 52
• Protein: 1.2 g
• Fat: 0.6 g
• Carbs: 12 g
• Fibers: 6.5 g
• Sugars: 4.4 g

 

Top health benefits

Raspberries are not only flavorful but full of healthy nutrients as well.

Maybe the star of the phytonutrients found in raspberries is rheosmin, the so-called “raspberry ketone”.

Oh, wow, do raspberries produce ketones?

Let’s eat raspberries by the bucket, then!

Well, it’s not working like that.

Let me explain.

 

First of all, these raspberry ketones are also found in other plants:

• Maple
• Pine
• Larch
• Yew
• Turkish rhubarb

These raspberry ketones:

• Increase the enzymatic activity
• Also, they increase the levels of oxygen consumption
• And stir the heat in certain types of fat cells

As a result, the body consumes fat for fuel and keeps producing ketones.

Moreover, rheosmin reduces the activity of a pancreatic enzyme that breaks down fat.

So, yes, these raspberry ketones decrease the risk of obesity.

 

Another compound, called tiliroside, a glycosidic flavonoid, triggers a hormone produced by the fat cells.

By activating this hormone (adiponectin), tiliroside regulates:

• the insulin production
• blood sugar levels
• blood fat levels

Another great thing that raspberries do is to block the activity of an enzyme, alpha-glucosidase.

This is an enzyme that breaks down starch into sugars.

Hmmm… does this rings a bell?

Sure, this helps people with weight gain regulate their blood sugar levels.

 

Other health benefits of raspberries?

We will enumerate just a few:

• The phenolic phytochemicals give them powerful antioxidant properties.
• The bioactive polyphenols modulate the metabolic response of the body
• Protect against cardiovascular diseases, diabetes, obesity
• Maintain neuronal health
• Being rich in fiber, raspberries help lower cholesterol levels
• Vitamin C helps the body regenerate its skin and tissues
• Ellagic acid, another antioxidant keeps cells healthy
• Ellagitannins reduce inflammation and have anti-cancer properties (esophageal, colon, prostate)

 

New ways to include raspberries in your keto diet

• Raspberry sauce: Mash a cup or two of raspberries with a fork.

You want them to have a chunky texture, not to be a paste.

Sweeten them (or not, if you like them as they are) with a natural sweetener.

Try apple, apricot, peach, or mango juice.

Keep it in a jar for 2-3 days in the fridge.

Pour over pancakes, waffles, ice cream, cheese toast, etc.

 

• Mix some raspberries in your full-fat yogurt
• Throw them in a green salad (spinach, kale, finely sliced almonds)
• Raspberry flavored water (what a delight in the summer!)
• Chicken salad with green salad, walnuts, grapes, raspberries

 

• No-sugar, keto raspberry chocolate

 

28. Orange

Just like lemons, oranges are praised and used for their high vitamin C and antioxidant content.

Only one orange gives you the recommended vitamin C daily value.

 

Nutrition facts per serving

• Calories: 47
• Protein: 1 g
• Fat: 0.1 g
• Carbs: 12 g
• Fiber: 2.4 g
• Sugars: 9.4 g

 

Top health benefits

• Oranges protect our heart from various conditions and have anti-inflammatory effects
• They have antimicrobial and antiviral properties
• Also, they contain vitamins A and B, calcium, and potassium
• Prevents cold and flu
• Hesperidin lowers high blood pressure and cholesterol
• Reduces the risk of cardiovascular diseases

 

29. Cranberries

A superstar and superfood, cranberries are also super-nutritious.

They have found their way as a traditional and delicious addition to the Thanksgiving dinner.

Rich in vitamin B1, B2, B3, B6, C, and E, they also contain minerals and important nutrients.

 

Nutrition facts per serving

(raw cranberries)

• Calories: 46
• Protein: 0.5 g
• Fat: 0.1 g
• Carbs: 12 g
• Fiber: 3.6 g
• Sugars: 4.3 g

Because most often we tend to find and use dried cranberries, we will offer the nutrient values for these, too.

There is a huge difference and even if dried cranberries have many nutrients, it’s safer if we avoid them on keto.

 

Nutrient facts per serving 

(dried cranberries)

• Calories: 308
• Protein: 0.2 g
• Fat: 1 g
• Carbs: 83 g
• Fiber: 5.3 g
• Sugars: 73 g

 

Top health benefits

• Native Americans used cranberries as an ancient cure for urinary bladder and kidney problems.
• Even nowadays studies find that cranberries treat urinary tract infections
• English used them for lack of appetite, stomach problems, anemia
• It’s true that recent studies found that cranberries inhibit Escherichia coli and even Helicobacter pylori proliferation
• Reduce the risk of cardiovascular diseases, hypertension, high cholesterol, inflammation
• Helpful in weight loss, diabetes, insulin resistance
• Ursolic acid has anti-inflammatory, anticarcinogenic, antioxidative effects

 

New ways to include cranberries into your keto diet

• Fresh or frozen in smoothies
• Oatmeal porridge with almond milk
• Add them in salads

 

30. Boysenberries

This berry has appeared by cross-pollination between raspberry, loganberry, and blackberry.

It carries the name of its breeder, the horticulturist Rudolf Boysen.

It is a large, dark purple, juicy brambleberry with a sweet, floral, tangy flavor.

Let’s see what this new berry in town can do.

 

Nutrition facts per serving

• Calories: 50
• Protein: 1 g
• Fat: 0.3 g
• Carbs: 12 g
• Fiber: 5.3 g
• Sugars: 7 g

 

Top health benefits

• Boysenberry has a fantastic balance of potassium-sodium and that’s why it can lower hypertension
• Rich source of anthocyanins, this berry is good for your brainpower.
• Due to the many heart-friendly nutrients, it increases the heart’s health
• The dietary fiber prevents constipation and contributes to colon’s health
• Reduce cholesterol in the arteries and blood vessels
• Vitamin K prevents kidney stone formation and diabetes.
• Low in calorie, fat, and carbs, but rich in fiber and vitamins, this berry will help you lose weight on keto
• Good for your skin as well

 

31. Pineapple

This sweet, delicious, juicy, aromatic tropical fruit has many health benefits.

It is packed with nutrients, antioxidants, and enzymes, but has few calories.

Don’t let the carbs and sugars value scare you.

You can safely eat pineapple in moderation on your ketogenic diet without being kicked out of ketosis.

Just calculate the portion based on its nutrition values.

 

I am a firm believer that you can eat almost anything healthy on keto if you eat in the right proportions.

You don’t have to renounce fruits that are so nutritious.

You only have to calculate the right portion.

Here you have the nutritive value for raw and dried pineapple.

 

Nutrition facts per serving

(raw pineapple)

• Calories: 50
• Protein: 0.5 g
• Fat: 0.1 g
• Carbs: 13 g
• Fiber: 1.4 g
• Sugars: 10 g

 

Nutrition facts per serving

(dried pineapple)

• Calories: 313
• Protein: 1.4 g
• Fat: 0.5 g
• Carbs: 82 g
• Fiber: 3.7 g
• Sugars: 73 g

 

Top health benefits

• Pineapple is associated with reducing chronic inflammation and boosting immunity
• It contains bromelain, a digestive enzyme, that break down proteins into amino acids or peptides

Thus, they are more easily absorbed into the small intestine.

This is great news for those with pancreatic insufficiency who cannot produce digestive enzymes.

 

• Bromelain also can help fight cancer and tumors
• Due to the anti-inflammatory effects, it is good for those with rheumatoid arthritis, osteoarthritis, or painful joints
• Also reduces muscle inflammation after an intense workout

 

32. Tangerine

Tangerines are good cousins with mandarin oranges.

They can be peeled easier than oranges.

True, tangerine has higher values for carbs and sugars, but you should calculate how much you can eat in a day to stay in ketosis.

Tangerines have many nutrients and health benefits.

 

Nutrition facts per serving

• Calories: 53
• Protein: 1 g
• Fat: 0.3 g
• Carbs: 13.4 g
• Fiber: 2 g
• Sugars: 11 g

 

Top health benefits

• Tangerines contain less fiber and vitamin C than oranges.
• But still, they have enough vitamin C to increase immunity and prevent inflammation
• However, they contain more vitamin A (almost 4 times more)
• That is why
• Fibers like pectin and hemicellulose inhibit the absorption of cholesterol in the intestines
• Thus, tangerines support weight loss and decrease the risk of weight gain
• Also, they improve digestion
• Tangerine essential oil reduce hyperactivity in the digestive, nervous, and excretory system
• It is an effective tonic and it stimulates metabolic activity
• Also, it reduces anxiety, stress, and depression

 

33. Clementines

Oh, my darling Clementine, lovely fruit, you have only about:

• 74 g (in weight, peel included)
• 35 calories
• 9 g of carbs
• 7 g of sugar.

And I am sure we, the many girls on keto, can include you in our ketogenic diet once in a while without getting out of ketosis.

 

Nutrition facts per serving

 

• Calories: 53
• Protein: 1 g
• Fat: 0.3 g
• Carbs: 13.4 g
• Fiber: 2 g
• Sugars: 11 g

 

Top health benefits

• Containing 87% water, clementines are fantastic for hydrating your body.
• Rich in potassium, clementines keep your electrolytes in balance.
• Excellent source of vitamin C, clementines contain about 60% of this vitamin’s recommended value in just one serving.
• Supports your immune system and fights against free radicals
• Folates in clementines keep your brain healthy and may uplift your mood
• Are good for your heart as well
• With a glycemic index of about 35, they will not impact your blood sugar
• Instead, they decrease the risk of type 2 diabetes
• Contain Nobiletin, a flavonoid that is 10 times more effective for weight loss than grapefruit, for example

So, let’s include our darling Clementine in our healthy, keto diet, here and there.

 

34. Red Currant

 

This fruit must be Mother Nature’s summer earrings – translucent small red droplets hanging on a wire in the sun.

Red currant contains anthocyanins, many antioxidants, vitamin A, C, Bs, iron, and other minerals and nutrients.

 

Nutrient Facts per serving

• Calories: 56
• Protein: 1.4 g
• Fat: 0.2 g
• Carbs: 14 g
• Fiber: 4.3 g
• Sugars: 7.4 g

 

Top health benefits

• Red currant increases the body’s resistance against infections.
• Copper and iron proliferate red blood cells, so red currant fight against anemia, fatigue, and weakness
• Improves digestive and heart health
• Eliminates constipation
• Low in calories, red currant is also high in dietary fiber and so it is great for weight loss

 

35. Apples (Granny Smith)

Apples are kind of moderately high on carbs and sugars, but if you eat the right amounts, it won’t screw up your ketosis.

We just have to eat intelligently with the help of a meal planner and keto calculator.

 

Nutrition facts per serving

• Calories: 58
• Protein: 0.5 g
• Fat: 0.2 g
• Carbs: 14 g
• Fiber: 3 g
• Sugars: 10 g

 

Top health benefits

• Granny Smith is high in non-digestible dietary fiber and polyphenols and these help the proliferation of good gut bacteria
• A good balance in the gut reduces the risk of inflammatory diseases and diabetes
• And it also helps with weight loss
• Improves cardiovascular health and lowers cholesterol levels

 

36. Guava

Guava looks like a pear with green-yellowish skin and pink or pale-yellow pulp.

It tastes like something in between a strawberry and a pear.

Even its leaves are good for health – against constipation, infections, diabetes, and weight loss.

What else it has to offer?

 

Nutrition facts per serving

• Calories: 68
• Protein: 2.6 g
• Fat: 1 g
• Carbs: 14.3 g
• Fiber: 5.5 g
• Sugars: 9 g

 

Top health benefits

• Guava is good for people with diabetes or who want to lose weight (like us, girls, on keto)
• Experiments reveal that it reduces the blood sugar levels
• It lowers blood sugar levels and cholesterol by 10%, and also blood pressure
• For us, women, guava may reduce PMS like cramps, lower back pain, dysmenorrhea
• Studies find that guava has anticarcinogenic properties
• Contains two times more vitamin C than oranges and so, it is very good for your immunity

 

37. Black Currant

 

 

A fabulous fruit with fabulous health benefits, black currant is a true vitamin champion.

It contains double the amount of antioxidants than blueberries.

And three times more vitamin C than oranges.

 

Nutrients per serving

• Calories: 63
• Protein: 1.4 g
• Fat: 0.4 g
• Carbs: 15.4 g

 

Top health benefits

• Black currant stimulates the immune system
• It has antiseptic, antiviral, and antimicrobial properties
• Has a powerful anti-inflammatory effect, due to an omega-6 fatty acid
• Reduces joint and muscle pain, reduce stiffness, relaxes muscles, and inhibits spasms and contractions
• Black currant clears plaque buildup in the arteries, lowers blood pressure and cholesterol
• Regulates blood circulation and hyperglycemia
• Treats urinary tract infections and kidney problems
• Improves blood flow to the eyes, reduces eye fatigue and dryness, and improves glaucoma symptoms
• Boosts memory
• Assists in weight loss and has antidiabetic effects

 

38. Cherries

Oh, the proverbial cherry on top!

On keto, a cherry on top might be the only cherry you can eat in a day.

As juicy, tasty, and irresistible as they are, cherries contain pretty much carbs (sugars) and not much fiber.

 

But still, if you calculate the fat-protein-carb ratio you can definitely make some room for a couple of cherries on top of your:

• Full-fat yogurt
• Avocado-based ice-cream
• Green leafy salad with kale, spinach, walnuts, cherries
• Keto-friendly chocolate bark
• Choco-cherry fat bomb (Yummy, right? The recipe in another article)
• Cherries infused water (add a leave or two of mint or basil)

 

So, see, it’s all about quantity?

You won’t be able to eat a pound of cherries a day.

But you can eat some and still reap some health benefits.

While many think that you should avoid fruits (sugar is a scarecrow to some), balance is everything.

Avoiding fruits altogether is not the answer.

You would be missing on beneficial nutrients, antioxidants, and weight loss help from some amazing fruits.

Sticking to the keto ratio and calculating your food intake is paramount.

You can eat fruits, of course, you just have to measure the amounts based on their nutritive values.

Bonne appetite, ma cherie!

 

Nutrition facts per serving

• Calories: 63
• Protein: 1 g
• Fat: 0.2 g
• Carbs: 16 g
• Fiber: 2 g
• Sugars: 13 g

 

Top health benefits

• Cherries are one of the few fruits that contain melatonin.

Remember melatonin, that hormone produced by your pineal gland.

It regulates body temperature, blood pressure, and sleep.

Cherries reduce inflammation, increase sleep time and sleep quality in people suffering from insomnia.

 

• Vitamin C in cherries stimulates immunity, improves atherosclerosis, is beneficial in diabetes
• Antioxidants in cherries have anti-aging properties
• Decreases muscle inflammation after workouts
• Support cardiovascular health

 

39. Coconuts

Whether you use their milk, water, oil, or aromatic flesh (fresh or dry), coconuts are fantastic in a ketogenic diet.

Unlike most fruits that have a high carb content, coconuts are high in fat. Healthy fat.

They are also a source of vegetable protein, some minerals (especially manganese, copper, selenium, iron), and vitamins.

Coconut meat contains many phenols like gallic acid, caffeic acid, salicylic acid, and coumaric acid.

 

Nutrients per serving

We will list the nutrient facts for raw coconut water, coconut milk, coconut oil, fresh and dry coconut meat:

 

Coconut water raw:

• Calories: 19
• Protein: 0.7 g
• Fat: 0.2 g
• Carbs: 3.7 g
• Fiber: 1 g
• Sugars: 2.6 g

 

Coconut milk:

• Calories: 31
• Protein: 0.2 g
• Fat: 2.1 g
• Carbs: 3 g
• Fiber: 0 g
• Sugars: 2.5 g

It has a lot of calcium, potassium, sodium, saturated fatty acids.

 

Coconut oil

• Calories: 833
• Protein: 0 g
• Fat: 99 g
• Carbs: 0.8 g
• Fiber: 0 g
• Sugars: 0 g

 

Coconut flesh, fresh:

• Calories: 354
• Protein: 3.3 g
• Fat: 33.5 g
• Carbs: 15.3 g
• Fiber: 9 g
• Sugars: 6.2 g

 

Coconut flesh, dry

• Calories: 456
• Protein: 3.1
• Fat: 28 g
• Carbs: 52 g
• Fiber: 10 g
• Sugars: 37 g

 

Top health benefits

In Sri Lanka, people call the coconut tree “The Tree of Life”.

The saturated fats in coconuts don’t go bad and are directly used by our body to produce energy.

That’s exactly what we’re looking for in our ketogenic diet, right?

 

• Coconut oil and fresh meat lower the glucose levels in the body
• That is why it has anti-inflammatory, metabolic and lipid-lowering properties.
• Daily consumption of coconut oil increases the good cholesterol levels HDL
• Keeps your heart healthy
• Improves the gut flora, metabolic health, supports weight loss
• Coconut oil consumption is associated with reducing abdominal adiposity
• Arginine in coconut meat regulates glucose homeostasis and is anti-diabetic.

 

• High dietary fiber intake (from dry coconut meat, for example) of 25 g/day for women reduces the risk of type 2 diabetes
• Strengthens immunity
• Has antiviral, antifungal, and anti-tumoral properties
• Boost cognitive function and improves memory
• Has anticarcinogenic properties
• Reduces gastrointestinal candida

 

New ways to include coconuts into your keto diet

 

• Add the dry flakes in salads, breakfast meals, chia pudding
• Make coconut milk by blending dry coconut meat and warm water
• Blend the coconut water, milk, or flakes in smoothies, sauces, dips

 

Conclusion

This exhaustive list of the most popular fruits is merely a guideline for your ketogenic diet.

As I’ve said before, the majority of these fruits are keto-friendly and can be consumed more often.

However, we could also eat sometimes, in small quantities the other fruits with a little more carb and sugar content.

Nothing is set in stone and all fruits are given by our Mother Nature to enjoy.

 

Even in a low carb ketogenic diet, we can eat here and there:

• a few cherries
• a piece of pineapple
• or a few slices of our darling clementines.

You see, I am all for inclusion, whenever it’s possible.

Remember that is paramount to calculate the calorie, carb, and sugar intake in the ketogenic diet.

And also, knowing what fruits are keto-friendly is important.

 

 

However, I am friendly with all the fruits presented in this list and I eat from all of them.

More from some, less from others, more often from some, and seldom from others, but I don’t exclude them.

Of course, we are all unique, and we have unique and specific needs and goals in our keto journey.

And so, by all means, follow yours, even if that means that you’re drawing the line at the middle of this list.

 

 

I would rather eat a small piece of a different fruit, than not at all.

Of course, I calculate how much I can eat without getting out of ketosis.

Personally, I like to maintain a healthy diversity and variety in my meals.

I try to make my keto diet fun, colorful, diverse, inclusive, and unpredictable.

Don’t want to get stuck in a food rut.

With too many uncrossable lines and boundaries.

 

Fresh fruits, in many variations, even in small amounts, can be included in our ketogenic diet.

Right, we can’t eat a whole pineapple, but we can throw a few small pieces in a smoothie.

Freedom and creativity can be achieved even in a strict (apparently) diet.

Ketosis and weight loss as well.

 

So, my dear keto sisters, I hope you use this list with joy, creativity, and common sense as I do.

Just use it in your own beautiful, unique way.

 

Notes:

*Source of all nutrient facts for each fruit in this list: USDA

**One serving is 100 grams or 3.5 oz for each fruit

***The fruits are listed in the order of their total carbohydrates, from lowest to highest