Most fruits and berries contain quite a lot of carbs. That’s why they taste sweet. They can be seen as nature’s candy.
In general, the sweeter or larger the amount of fruit, the more sugar it contains. On a keto diet, while berries are fine in moderation, for the best results you may want to avoid other fruits.
Below is a visual guide.
Each number represents the percentage of net carbs in 100 grams (3.5 ounces) of each berry. So, for example, 100 grams of blueberries (approx 3 handfuls) would have 12 grams net carbs.
On a keto diet, small amounts of raspberries, blackberries and strawberries are okay. Be careful with blueberries, because their carbs can rapidly add up. Eat only small portions, infrequently, or not at all.
As you can see, other kinds of fruit are fairly high in carbs, making it very challenging to eat them and stay on a keto diet. Again, each number represents the percentage of net carbs in 100 grams (3.5 ounces) of each fruit. One medium size orange is about 12 grams of carbs.
If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs) you will have exceeded your daily carb limit on a keto diet.
Top 5 Keto Fruits
From time-to-time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. Try them with a dollop of unsweetened whipped cream.
Here are some of the best choices, in net carbs:
Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
Strawberries: Eight medium-sized (100 grams) contains 6 grams of carbs.
Plum: One medium-sized (65 grams) contains 7 grams of carbs.
Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
In a pinch, fruit is still a much better choice than many other snacks or treats, like a muffin or candy.
Even though other fruits are higher in carbs, you can indulge every-so-often. Treat it like candy and eat small portions. Here are examples of the carb amounts of other fruit.
Mandarin: One medium size (75 grams) contains 9 grams of carbs.
Kiwi: One medium size (70 grams), contains 8 grams of carbs.
Cherries: Half a cup (75 grams) contains 8 grams of carbs.
Cantaloupe: One cup (160 grams) contains 13 grams of carbs.
Peach: One medium size (150 grams) contains 13 grams of carbs.