Key Eats Takeaway
- Many fruits can be a problem on the ketogenic diet due to high sugar and net carb content, but there are some exceptions.
- The best fruits are avocados and most berries.
- Avocados contain only 2 grams of net carbs while providing about 20g of healthy fats!
- 1 whole cup of raspberries, strawberries, or blackberries are all 7 grams of net carbs or less. Blueberries are suspect, coming in at 13 grams of net carbs per 1 cup.
The Best Fruit For Keto
Avocados
Nutrition (1/2 medium avocado): 112 calories, 1g net carbs, 10g fat, 1.5g protein
Yes we put them on the vegetable list as well but avocados are technically a fruit. And they are number one here. Avocados are ideal. They’re packed with a ton of beneficial nutrients, which is probably why they’ve rightly earned their ‘superfood’ badge.
Berries
Berries have a great nutritional profile and they’re packed with beneficial minerals, antioxidants, and fiber. They’ve also been found to improve blood sugar, reduce inflammation, and protect against some diseases.[iii]
- Raspberries (1/2 cup): 32 calories, 3.5 net carbs, 0.5g fat, 1g protein
- Blackberries (1/2 cup): 31 calories, 3.5 net carbs, 0g fat, 1g protein
- Strawberries (1/2 cup): 24 calories, 4g net carbs, 0g fat, 0.5 g protein
- Blueberries (1/2 cup): 43 calories, 8.5 net carbs, 0g fat, 0.5g protein
[i] https://www.ncbi.nlm.nih.gov/pubmed/23719144
[iii] https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section2