Hey, it’s Health Coach Tara and today we’re talking about fruits for the keto diet. I’ll be sharing the carb content of different fruits you can enjoy in moderation while sticking to your keto diet.
Stay tuned until the end. I'll share where you can find more information on the best keto foods for your keto diet and the best place for free support.
Fruit In Moderation
First of all, know that all fruits are going to have some natural sugars. So, it’s important to eat the fruit in moderation and to be aware of serving sizes.
The Importance Of Serving Size
Because serving size is important when it comes to fruit on the keto diet, I’ll share weight in grams.
Investing in an inexpensive kitchen scale is a great idea as you create your keto kitchen. There are a few scales I’ve tried over the years that I recommend. I will add those links below to take the headache out of shopping for a good one for you.
Now, let’s talk about different fruits for the keto diet.
Keto Fruit List
Avocado - varies by variety. For a black skin whole (136 g) 5.9 g total carb, 4.6 g fiber = 1.2 g and 227 calories and 21 g fat
Berries are generally lower carb but vary - and one berry may surprise you! I’ll be sharing these in order of the lowest carb berry to the highest carb berry.
Acai Berries - ½ cup (115 g) 7.4 g total carbs, 6 g fiber = 1.4 g net carbohydrate, and 70 calories. Acai berries only have .2 g of sugar making them the lowest carb berries I could find.
Raspberries - ½ cup (61 g) 7.3 g total carb, 4 g fiber = 3.3 grams net carbohydrate and 32 calories
Blackberries - ½ cup (72 g) 6.9 g total carb, 3.8 g fiber = 3.1 grams net carbohydrate and 31 calories
Strawberries - ½ cup (76 g) halved has 5.8 g total carbs, 1.5 g fiber = 4.3 grams net carbohydrate, and 24 calories
Elderberries - ½ cup (72 g) 13.3 g total carb, 5 g fiber = 8.1 g net carbs and 53 calories
Blueberries - ½ cup (74 g) 10.7 g total carbs, 1.8 g fiber = 8.9 grams net carbohydrate and 42 calories
Lemon - whole small lemon (40 g) 3.7 g total carbs, 1.1 g fiber = 2.6 g carbs, and 12 calories
Coconut - ½ cup shredded coconut (40 g) 6.1 g total carbs, 3.6 g fiber = 2.5 net carbs and 142 calories and 13.4 g fat
Tomato - 1 small (91 g) 3.5 g total carbs, 1.1 g fiber = 2.4 g net carb and 16 calories
Star Fruit - 1 small (70 g) 4.7 g total carbs, 2 g fiber = 2.7 g total carb
Other Occasional Fruits To Enjoy
Here are some fruits you could enjoy on occasion:
Plum - small (2 inch diameter) (55 g) 6.3 total carbs, 0.8 g fiber = 5.5 grams net carbohydrate
Clementine - medium size (74 g) 8.9 g total carb, 1.3 g fiber = 7.6 g net carbohydrate
Kiwi (Chinese gooseberry) - medium size (69 g) 10.1 total carbs, 2.1 g fiber = 8 g net carbohydrate
Sour Cherries - ½ cup (155 g) 9.4 total carbs, 1.2 fiber = 8.2g net carb
All of these values were calculated using cronometer. Sign up for a free cronometer account where you can look up any fruit you wish and get accurate information.
Looking for more information on keto foods?
More Great Keto Resources
Keto shopping list at our store on sustainableketo.com. Use coupon code KETO to save 10% on your purchase.
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Thank you so much for being here, until next time, this is Health Coach Tara wishing you the very best of health.
Gayle Hebert says
There is one thing that I'm always confused about.(at least about Keto!) When we count macros, that's fats, proteins and carbs is that correct? What I'm wondering about is if something we are eating has 2 grams of sugar, aren't they carbs as well?And when we are counting net carbs should we include those 2 grams? Hope I'm clear about what I'm asking! Thanks Tara and team! Gayle
Yes macros are fats, proteins, and carbs. 2 grams of sugar is 2 grams carbs and would always be counted in net carbs. Hope this helps!
Learn all you need to know about macros and tracking here: https://youtube.com/playlist?list=PLXaeJM1FbG5S8Wvm4EQRht5Ra07YKy6Ee