The ketogenic diet restricts carbohydrate intake to 20-50g per day. Most fruits are too high in carbohydrates to fit within these limits — but a small selection of fruits can be enjoyed in moderation on keto. Here are the best keto-friendly fruits ranked by net carbs (total carbs minus fibre).
Keto Friendly Fruits Ranked by Net Carbs (per 100g)
Net carbs = total carbohydrates minus dietary fibre
- 1. Avocado — 1.8g net carbs — The best keto fruit by far. Low carb, high in healthy fats and fibre. See nutrition
- 2. Raspberries — 5.4g net carbs — Highest fibre of the berries, relatively low net carbs. A half cup serving has just 3.3g net carbs. See nutrition
- 3. Blackberries — 4.9g net carbs — Similar to raspberries, excellent antioxidant profile. See nutrition
- 4. Strawberries — 5.7g net carbs — Keto-friendly in moderate portions. A half cup has 4.3g net carbs. See nutrition
- 5. Kiwi — 12g net carbs — Borderline for keto — one kiwi (69g) has about 8.3g net carbs. Possible in strict portions. See nutrition
- 6. Peach — 8g net carbs — A small peach may fit within a daily keto budget. See nutrition
Fruits to Avoid on Keto
- Banana — 20g net carbs per 100g — A single small banana can use up half a day's keto carb budget. See nutrition
- Mango — 13.4g net carbs per 100g — Too high for regular keto consumption. See nutrition
- Grapes — 17.2g net carbs per 100g — Very high in net carbs, easy to overeat. See nutrition
- Pineapple — 12.4g net carbs per 100g — Too high for regular keto use. See nutrition
- Cherries — 14.6g net carbs per 100g — High in natural sugars. See nutrition
How to Incorporate Berries Into Keto
Berries are the keto dieter's best fruit option. A quarter cup of raspberries (31g) contains only 1.7g of net carbs — a negligible impact on daily carb limits that provides antioxidants, fibre, and flavour. Berries work well in keto smoothies with coconut milk, heavy cream, and MCT oil.
Tracking Net Carbs
Precise tracking is essential on a ketogenic diet. Use our Food Tracker to monitor your carbohydrate intake and use our Macro Calculator to set your keto macros. See our complete guide to fruits ranked by calories.
References
- USDA FoodData Central — Reference database for nutrient content of foods
- Harvard Health — Should you try the keto diet? — Evidence-based overview of ketogenic diets
- Harvard T.H. Chan — Vegetables and Fruits — Evidence-based overview of fruits and vegetables
- Academy of Nutrition and Dietetics — Fruits — Professional dietitian guidance on fruit consumption