Keto Fruits List, Guide, and Recipes

A complete guide for low-carb fruit you can eat on keto. A printable keto-friendly fruit list with carb content and easy keto fruit recipes you'll love!

Table of Contents

• The Ketogenic Diet
• Fruit and Keto
• Complete Keto Fruit List
• 1. Star Fruit
• 2. Tomatoes
• 3. Blackberries
• 4. Lemons
• 5. Raspberries
• 6. Avocados
• 7. Strawberries
• 8. Cantaloupe
• 9. Watermelon
• 10. Peaches
• 11. Plums
• 12. Clementine
• 13. Kiwifruit
• 14. Blueberries
• 15. Cherries
• Fruits to Avoid on Keto
• Keto Fruits Chart with Carbs
• Printable Keto Fruit List
• Frequently Asked Questions
• Final Thoughts
• Recipe Ideas
• Breakfast Recipes
• Dessert Recipes
• Smoothie Recipes
• 💬 Reviews

I am always asked the question, "Can you eat fruit on keto?"

Well... most types are high in sugar, so they're usually not on the keto menu.

The good news is there are some exceptions. Keto-friendly fruit that is low in net carbs and can be enjoyed daily!

The Ketogenic Diet

Whether you are considering the keto diet for weight loss or health benefits, you should know how keto works.

It's about altering your body’s metabolism and changing its fuel source from glucose to fat. This fat-burning process is called ketosis.

The most difficult part of the diet is maintaining the state of ketosis. In ketosis, your body burns fat for fuel and stops producing glucose.

This means avoiding several different types of food altogether. Grains, starchy vegetables, sugary fruits, baked goods, drinks, and snacks are just a few. All of them are off-limits on keto.

That can be quite disappointing if you are a fruit lover. But don't worry; there are some that are keto-friendly! So keep reading.

Fruit and Keto

Here's the good news: many of your favorite fruits are keto-friendly!

For example, berries like strawberries and raspberries are perfect for a keto diet. They're low in sugar and high in fiber, so they won't throw off your carb count for the day. Plus, they're packed with vitamins and antioxidants.

Below, I've put together a list of keto-friendly fruit you can enjoy without fear of kicking yourself out of ketosis.

Be sure to eat them in moderation, as some can contain natural sugars that could throw off your carb count for the day if consumed in large quantities. Happy snacking!

Complete Keto Fruit List

So now, I'm sure you're asking, "What fruit can you eat on keto?" Here's the complete keto-friendly fruit list with a printable chart. Enter your details below, and I'll send it straight to your email. Print it out and keep it on your fridge so you always know what to eat!

1. Star Fruit

Star fruit is one the best low-carb fruits because of its low sugar content. The tropical variety makes for a great low-carb and high-fiber snack. It's soft with a sweet and sour flavor.

It's not very common and something many people will be unfamiliar with.

That's all the more reason to give it a look and try out something new!

It has a very low amount of net carbs (the number of carbohydrates your body will get from eating something) while providing many health benefits you may struggle to get while dieting.

2. Tomatoes

You may be surprised to learn that tomatoes are a fruit.

I won’t get into the details of botanical classification here! Just know that tomatoes are considered a fruit even though we think of them as a vegetable.

They are a super easy, low-carb option to add to your everyday meals. Add variety and a new taste to play around with when making recipes.

They also have many positive plant compounds to help round out your nutrition.

3. Blackberries

Blackberries are a great option for people following a low-net-carb diet. They have a tart but sweet flavor. You can enjoy them as snacks or as part of a meal.

4. Lemons

A popular use for lemons is to flavor foods that might be a bit bland.

They're great as a garnish, and lemon juice is used in many keto-baking recipes for its flavor. They're also a fantastic source of a substance called pectin.

Pectin can do several great things for your body, such as helping to stabilize your blood sugar, reducing inflammation, and even helping inhibit the growth of cancer cells.

5. Raspberries

Raspberries are one of the healthiest berries you can eat and are extremely low in sugar.

For every cup (123 grams) of raspberries, you only consume about 7 grams of net carbohydrates.

That means enjoying them in moderation is unlikely to knock you out of ketosis.

On top of that, they also provide many very healthy antioxidants and minerals that your body will appreciate.

6. Avocados

Avocados are great for the heart and an excellent addition to a ketogenic diet.

They are packed with healthy fats and low in sugar. These healthy fats are often exactly what you are after on keto.

In addition to being high in healthy cholesterol and phytosterols, avocados are also a good source of vitamins K, C, and folate. All of these nutrients are important for staying in ketosis.

They're also used in many low-carb recipes, so you have many options. Including them as part of your daily diet can help you reach your fitness goals while staying healthy simultaneously!

7. Strawberries

Are strawberries keto? Yes! They're the third berry on this list and another fantastic choice.

They are nutritious, high in antioxidants and fiber, and relatively low in sugar. Snacking on strawberries is a good way to control hunger and stay healthy.

To choose the best strawberries, look for ones that are brightly colored and firm.

8. Cantaloupe

Is cantaloupe keto? Yes!

It's an excellent source of vitamins A and C, potassium, folate, and vitamin K.

So not only is it low in sugar, but it's also packed with nutrients essential for good health.

Just how many carbs are in cantaloupe?

9. Watermelon

Is watermelon keto friendly? Yes! But it's a fruit you will have to be careful with!

As long as you are conscious of your daily carb limits when choosing to eat watermelon, you should be fine.

It's a good source of lycopene, which provides many benefits as an antioxidant.

Although naturally sweet, it contains mostly water, helping to bring down its total carb content. It's rich in nutrition, with a good amount of vitamin C, vitamin A, and potassium.

So, there is no need to fear this popular melon. Just adjust your portion and dig in!

10. Peaches

If you live in the South, you are almost certainly familiar with peaches and have probably eaten quite a few.

It's a delicious and unique fruit but not as low in sugar as some other options. Be careful with your serving sizes, and watch your daily carb intake!

Peaches are a good source of many micronutrients, including vitamins A, C, B, and potassium.

11. Plums

A whole plum is a satisfying way to enjoy a sweeter fruit. You'll have to be careful because it is higher in sugar than other options.

They also contain several key nutrients: phosphorus and potassium.

12. Clementine

Clementine is another higher-sugar fruit you can still eat if you're careful.

It's also packed with immune-boosting vitamin C, which helps protect the body against free radicals and promotes healthy digestion.

13. Kiwifruit

Kiwifruit is a healthy option that can complement your keto diet. You'll most likely use a very small amount of kiwifruit as a topping for certain dessert recipes.

They are rich in potassium, vitamin C, and fiber, making them great.

However, because they are higher in sugar than others on this list, you'll need to monitor your carb intake.

14. Blueberries

Blueberries are the final fruit on our list. They can be used in very small amounts in keto recipes for jams, ice creams, and baking.

Blueberries are an excellent source of nutrients, including antioxidants and vitamin C. Additionally, blueberries are densely packed with antioxidants, which can help promote healthy skin, cognitive function, and overall health.

15. Cherries

Cherries are another fruit that can be incorporated into your diet in a very small amount.

Fruits to Avoid on Keto

Now that we've covered what you can eat let's look at what you must avoid.

Common fruits such as oranges, grapes, mangos, bananas, pineapples, papayas, and apples can quickly kick you out of ketosis.

Dried fruits (such as raisins and dates) should also be avoided because they contain very high sugar.

In addition, smoothies and juices containing syrups should be avoided as well.

Remember that some of the fruits I'll list below CAN be used in certain keto recipes. This is because they're used in a very small amount.

A good example is bananas, which are very high in sugar and shouldn't be eaten. However, in small amounts, bananas can be used as an ingredient in keto banana bread.

Keto Fruits Chart with Carbs

USDA FoodData Central provides the information for these fruits. The net carb count excludes dietary fiber.

Food	Serving Size	Net Carbs (g)
Star Fruit	½ cup	2
Tomatoes	½ cup	2.4
Coconut	½ cup	2.5
Blackberries	½ cup	3
Lemon	1 med	3.4
Raspberries	½ cup	3.5
Avocado	1 med	4
Strawberries	½ cup	4.5
Cantaloupe	½ cup	5.6
Watermelon	½ cup	5.7
Peach	1 med	5.9
Plum	1 med	6.6
Clementine	1 med	7.7
Kiwifruit	1 med	7.9
Blueberries	½ cup	7.9
Cherries	½ cup	8.3
Grapes	½ cup	13.7
Orange	1 med	14
Passionfrit	½ cup	15.4
Figs	2 med	16.2
Pear	1 med	18.7
Apple	1 med	22
Banana	1 med	25

Printable Keto Fruit List

I hope you've found the information in this article useful! Here's a printable complete ketogenic fruit list that you can keep on your phone or your fridge.

Frequently Asked Questions

Final Thoughts

Being on keto doesn't mean you have to give up all fruits.

The main thing is to be aware of the types you can and can't eat. This helps you substitute high-sugar varieties with lower-carb ones when cravings strike.

I suggest you print out the chart at the end of this article and keep a copy on your fridge.

You can play around with many different types of fruit without having to worry about ruining your ketosis and starting from scratch again.

There is quite a bit of argument that you should work with them where you can use them to benefit from the health benefits only they can provide.

A handful of berries can be a healthy sweet treat, added to full-fat whipped cream or Greek yogurt for an occasional indulgence.

Recipe Ideas

Here are my favorite keto diet fruit recipes. They are a great way to add variety and flavor to your keto diet. They are healthy, delicious, and low in net carbohydrates.

We've got everything from pancakes and ice cream to smoothies and mousse!

Breakfast Recipes

• Coconut Flour Pancakes - Light and fluffy low-carb pancakes made with coconut flour are the perfect keto breakfast. Top them with your favorite seasonal varieties like sliced strawberries or kiwifruit.
• Chocolate Chaffles - a chaffle is the keto version of a waffle made with eggs and cheese. This recipe has a delicious chocolatey flavor and crispy texture. It can be topped with sugar-free syrup and fresh blueberries.
• 3-Ingredient Chia Seed Pudding - another healthy keto breakfast made with only 3 ingredients. Top the pudding with fresh blueberries for a nutritious breakfast.
• 5-Minute Raspberry Chia Seed Jam - a delicious homemade chia seed jam that is sugar-free and can be made with blueberries, blackberries, and strawberries! It's great to spread on my fathead bagels or fresh bread rolls.

Dessert Recipes

• Strawberry Cream Cheese Tart - a favorite family dessert with a creamy cheesecakey taste and tart texture. Topped with a thick, sticky, and sweet strawberry sauce.
• Vanilla Custard (Vanilla Pots de Crème) - a delicious vanilla custard made with just 4 simple ingredients. Perfect hot or cold topped with fresh strawberries, nuts, and sugar-free sweeteners. I love topping this custard with fresh sliced strawberries.
• Strawberry Chocolate Mousse - a satisfyingly rich and decadent mousse made with 4 ingredients. This a quick and easy chocolate fix for all of us chocoholics. Garnished with fresh sliced strawberries, yum!
• Cacao Chia Pudding - a light and fluffy dessert loaded with nutrients, fiber, and healthy fats. It's made with avocado, almond or coconut milk, chia seeds, cacao powder, and Erythritol and topped with fresh raspberries.
• Sugar-Free Frozen Yogurt - made with frozen mixed forest fruit, including blueberries, raspberries, blackberries, and strawberries.
• Homemade Fruity Ice Cream - made using just 3 ingredients: frozen or fresh strawberries, heavy cream, and Erythritol.

Smoothie Recipes

• Strawberry Avocado Smoothie - easy and fast to make (ready in just 5 minutes). It's packed with healthy fats and a light and fruity flavor.
• Raspberry Cheesecake Smoothie - sweet and creamy, it tastes just like a cheesecake. Fresh or frozen raspberries are blended with all the other ingredients. It all comes together in only 5 minutes!
• Creamy Chocolate Avocado Smoothie - absolutely packed with energy and heart-healthy fats. This is one of my go-to keto smoothie recipes. You can add blueberries for extra flavor and heavy cream for a creamier texture.