The Ultimate List Of Low Carb Fruits
Ketogenic diets continue to be massively popular in the weight loss community, and with good reason too. They are incredibly effective for many people when it comes to losing weight, and the higher protein content of the diet has made it a common approach for bodybuilders and athletes looking to drop some fat without sacrificing much in the way of muscle mass.
It’s a common misconception that a lower-carb diet is all eggs and meat, and in fact, the consumption of low carb/high fibre vegetables is not only encouraged – it’s essential. But one area that’s often missing from a ketogenic diet is fruit. With most fruit being higher in sugar and carbohydrate it’s hard to see how it can have a place at the table. Fortunately, there are a number of low carb fruits which, in moderation, can be used in conjunction with a low carb diet.
Most ketogenic diets will recommend staying below 20g of net carbs a day, so some fruits will be off the table before we’ve even started. For example, one large banana contains around 31g of carbs, meaning it’s way too high to be eating while on keto. As with all diets discussed on the site, we recommend tracking our food and macronutrient intake via an app like My Fitness Pal, as it can be really easy to over/under estimate your intake and screw up your diet.
Our Ultimate Low Carb Fruit List
All of the fruit in this list are assumed to be a 50g serving, so grab a kitchen scale and weigh your food before eating t ensure your serving sizes are accurate when you log them.
Berries are nutritionally dense, full of fibre, and are really low-carb friendly. They’re perfect if you find your sweet tooth kicking in, which most people new to a low carb diet will find during the first few days or weeks. Aim for half a cup to a cup daily to help get the nutritional benefits without risking coming out of ketosis.
Remember that berries are pretty adaptable too, and go great with everything from salads to grilled meat and fish, so you can include them in plenty of dishes.
Carbs in Berries
- Blackberries – 5g
- Blueberries – 7g
- Raspberries – 6g
- Strawberries – 4g
- Mulberries – 5g
- Gooseberries – 5g
Cherries are very similar to berries, in that they pack a pretty big nutritional punch in a small package. They have a high antioxidant content, are full of fibre, and while they’re slightly higher in sugar content than the likes of blackberries or blueberries they’re still extremely low carb friendly.
Carbs in Cherries
- Sweet Cherries – 8g
- Black Cherries – 8g
- Bing Cherries – 9g
- Maraschino Cherry – 14g
Most varieties of melon are lower in carbs, but you need to be careful which ones you choose as some can be extremely high in sugar. As a general rule, it’s best to treat melon as an occasional treat rather than a cornerstone of your keto-friendly fruit intake, and that way you’re less at risk of compromising your diet.
Carbs in Melon
- Cantaloupe – 4g
- Honeydew Melon – 4g
- Papaya – 6g
- Watermelon – 4g
Apples and Pears
While the nutritional value of apples and pears isn’t massively high, and they’re much lower in antioxidants than the likes of cherries and berries, they’re still fairly keto-friendly and are full of fibre. The sweetness of an apple is also a great way to satisfy your sweet tooth without reaching for the chocolate, so in moderation, it’s worth including apples and pears in your diet.
Carbs in Apples and Pears
- Royal Gala Apple – 6g
- Braeburn Apple – 6g
- Golden Delicious Apple – 7g
- Pears – 8g
Other Low Carb Fruits
While most citrus fruits are generally best-avoided thanks to their high sugar content, grapefruit is actually lower in sugar than apples and pears. 50g of grapefruit contains around 6g of carbs, so it can be included in moderation.
Other fruits to consider are peaches (around 5g carbs per 50g serving), apricots (around 6g per 50g serving) and kiwi fruit (8g per 50g serving).
Carbs in Other Fruits
- Peaches – 5g
- Apricots – 6g
- Kiwi Fruit – 8g
While all fruit should be consumed in moderation during a lower-carb diet, it can definitely be included if you’re making smart choices. There’s also a range of high protein fruits which you may look to include as part of your diet, as they can help make you feel fuller for longer than the lower protein alternatives.
Ketogenic diets work fantastically well for many people, but it’s important to try and maintain some balance when it comes to vitamins and minerals during the low carb phase. Aim to include plenty of lower carb vegetables with your meat and fish, with a moderate amount of the right kind of fruit to help form a balanced, nutritious diet.