If you're on the keto diet, you know it requires getting up close and personal with your macronutrients. The high-fat, low-carb plan requires you to get just five to 10 percent of your calories from carbs in order to stay in ketosis: a state where your body burns fat, rather than carbs, for energy. And while fruit is normally considered a healthy food, it's also pretty high in carbs due to its high sugar content. But that doesn't mean this refreshing snack is completely off the table-you just need to eat low carb fruits. Ginger Hultin, RDN, a Seattle-based registered dietitian, spokesperson for the AAD, and the owner of ChampagneNutrition. That’s why you should still try to incorporate fruit on keto, especially because this diet inherently lacks fiber, says Melissa Majumdar, RD, a spokesperson for the Academy of Nutrition and Dietetics (AAD). So, before your next trip to the grocery store, here are 15 keto-friendly fruits, selected by RDs, Supraketo Fat Burner that pass the carb test.
Meet the Experts: Ginger Hultin, RDN, is a Seattle-based registered dietitian, spokesperson for the AAD, and the owner of ChampagneNutrition. Melissa Majumdar, RD, is a spokesperson for the Academy of Nutrition and Dietetics (AAD). Jonathan Valdez, RDN, is the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. Kylie Bensley, RD, is a clinical dietician and the founder of Sulinu Nutrition. Kaitlyn Randall, RDN, is a registered dietician-nutritionist for WellTheory. How many carbs does fruit have? Since fiber is a type of carbohydrate, knowing the carb content of your fruit is crucial to fitting it into the keto diet. To incorporate fruits into a keto diet, Supraketo.org think of the ones lowest in net carbs (total carbohydrates minus fiber), like the ones on this list, says Jonathan Valdez, RDN, the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
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You can cut down on the carb content of fruit even further by halving the serving size, which can help you save room in your daily carb allowance, he adds. Dried fruits (like pitted dates). The key to getting the most nutrients from your fruit is in the skin, says Kylie Bensley, RD, clinical dietician and founder of Sulinu Nutrition. Yep, this creamy delight is actually a fruit-and it's a keto godsend. Not only does a cup of sliced avocado contain a glorious 22 grams of heart-healthy fat, but it has less than three (!) grams of net carbs, per the United States Department of Agriculture. Avocado is also associated with better cognitive function, according to 2021 research in Nutrients. I bet you didn't realize olives fell under the fruit umbrella-but they totally count because they have a seed and are grown on a tree. One cup of olives pack about 21 grams of fat and less than one net carb, per the USDA.
Bonus: Not only are they known for their anti-inflammatory effects, but they're also great for heart health, Supraketo according to 2020 research in the Journal of Nutritional Science. A 1/2 cup of shredded coconut meat yields about 13 grams of Supraketo Fat Burner, and a respectable five grams of net carbs. Plus, this fruit is loaded with fiber (one cup of it shredded has 7.2 grams, per the USDA), which is super healthy for your gut. Coconut has also been studied for its MCT (medium chain triglycerides) oil content that may help improve cognitive health, per a 2024 study in Phytochemistry Reviews. Something to note: Sugar is often added to coconut, so make sure you're buying unsweetened-or buy an entire coconut and scoop the meat out yourself. Blackberries have an impressive amount of fiber-nearly eight grams in a cup, per the USDA. Plus, they have a ton of vitamin C: One cup has 30.2 milligrams, which is half of the daily recommended amount.
They're also known to be one of the richest sources of antioxidants-they can collect chemically generated radicals, potentially preventing many human disorders caused by said radicals, according to research from 2023 in the International Journal of Molecular Sciences. Plus, one cup includes six grams of net carbs, so it's not a bad idea to add these to your morning yogurt. Thanks to their fiber and antioxidant content, raspberries have been studied for health benefits including reduced inflammation, per 2024 research in Food Frontiers, and lower risk of type 2 diabetes, according to a 2021 study in the International Journal of Environmental Research and Public Health. One cup of raspberries contains 6.6 grams of net carbs-so toss them in a lunch salad or your morning smoothie. A cup of strawberry halves contains a little more than eight grams of net carbs-but you can cut that number in half if you aim to eat a 1/2 cup. These berries offer serious perks: Eating them can reduce insulin resistance-which is when your body doesn’t respond properly to insulin and affects how you process sugar-according to 2020 research in Current Developments in Nutrition.