Can I eat fruit on keto?

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Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit.

Fruit? But there’s so much sugar in fruit! Are you trying to make me fat?

Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation.

I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and  I find they pack in more flavor because they’re so concentrated. But, on to the questions!

Can I eat fruit on keto? | Healthy Gamer Girl

So, what’s so great about fruits? They’re all sugar!

Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C.


Well, what fruits are best on a keto or low carb diet?

Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend to be lower in sugar than most fruits. It’s almost a no brainer. When I think of keto friendly fruit, I immediately think berries.

Berries and keto are no strangers. In fact, a whole cup of strawberries is only 7.2g of net carbs. So, eating a quarter cup on keto pancakes, or as a garnish for some avocado pudding, is pretty much nothing. If you’re really craving some fruit on keto, definitely try to find berries first.


How do I best eat fruit on keto?

You might be thinking, what does that question even mean? Basically, it means that if you’re going to eat fruit on keto, you should try to eat the fruit with some fat or protein to slow the digestion and help keep impact on blood sugar as minimal as possible. Yes, you will still be consuming the same amount of sugar, but it will be over time, so your blood sugar and insulin levels won’t spike. So, whipped cream with berries, or some sort of nut butter.

Okay, so, can I have a list of the best fruits to eat on keto?

Sure. These are the fruits on the lower end of the carb spectrum, per serving. Don’t see your favorite there? It’s probably super high in carbs. Sorry!

  • Blackberries    2.1g net carbs per 1/4 cup (!!!)
  • Blueberries      4.1g net carbs per 1/4 cup
  • Cherries           4.2g net carbs per 1/4 cup
  • Coconut            1.3g net carbs per 1/4 cup
  • Pineapple        3.8g net carbs per 1/4 cup
  • Raspberries     1.5g net carbs per 1/4 cup (!!!)
  • Strawberries    1.8g net carbs per 1/4 cup (!!!)
  • Watermelon    2.6g net carbs per 1/4 cup



26 thoughts on “Can I eat fruit on keto?”

  • so as long as I stay within my 30g carb limit, eating 1 cup of strawberries in a almond milk (1 cup) smoothie shouldn’t be a problem?

    • Exactly, Manuel! So long as you stay within your target, you should be fine. And going over by a few grams every once in a while should be fine, too!

  • Are you sure pineapple is ok? so if I take no carbs all day I can have 1 cup pineapple? Pineapples can ber really sweet

    • Hi Sam! This is a great question – you absolutely can have pineapple, assuming that you still stay within your target carbs. Pineapple is about 19g of net carbs per cup (there are three grams of fiber), so you’ll definitely want to keep this in mind. Like you said, it IS very sweet, and therefore sugary, but as long as you stay within your targetet macronutrient range, you should be fine!

      If you want to be sure that you won’t be kicked out of ketosis, you could also ramp up your exercise on days you eat pineapple. 🙂

  • Do you have any suggestions on good fruit smoothies/protein shakes? I hate the taste of protein powder (I’ve tried like every flavor/brand!!) and I really need a way to mask it. I know using these low carb fruits would help, but I don’t wanna put a whole cup in one smoothie! Thanks!

    • Hi Josh, good question! Oranges are a little higher in carbohydrates, but if you can fit them into your targeted macros, they are definitely okay! One small orange has around 9g of carbohydrates, so it’s something to keep in mind. 🙂

    • Hi Lindha, great question! These fruits are all very high in sugar, but as long as you measure them out and fit a portion into your macros, you can enjoy them on keto. For instance, a regular sized apple has about 20g of net carbs, so if you can only stay in ketosis with 20-30g of net carbs per day, you’ll likely only be able to eat part of it.

  • I have a target of 40g net carb/day. I found that is I exceed it but take at least 3 TBSP of MCT oil, my ketones (urine!!) soar and my after meal blog sugar plummets. This works for me.

  • I’m a coffe lover , and usually use 1% milk .. a week ago started the keto , can I use the same milk or what can I use to substitute ??

    • Hi Hilma! This is a great question – it all depends on how much you use. If it’s just a few tbsp a day, you should be fine. However, if you’re pouring a half cup of milk into your coffee, you may want to look into less sugary alternatives! Milk doesn’t have a ton of sugar in general, but unsweetened almond or coconut milk will have far less!!

  • Thanks Liz ..I forgot to mention that I don’t use any sweets anymore .. and also I just want to lose another 15 to 20 lbs .. but not sure how much fat I’m supost to add and how much carbs .. I’m really avoing the carbs , like fruits and starchy vegetables .. I was eating 5 to 6 meals per day but now I’m trying to eat just the three meals , but sometimes I feel hungry in between meals .. can I still snack during the keto ?? Sorry for the long message . Thanks

    • No need to apologize! You can definitely snack during keto. I think the easiest way to get started is to start keeping track of what you eat every day using an app like MyFitnessPal, and then trying to keep your carbs down below a certain target. I like to set 30g of net carbs as a good starting place (net carbs = total carbs – fiber). From there, you’ll start to see what works for you!

    • Good question, Lisa! I usually put 1/4-1/2 cup of berries in my smoothie every day, but you could do more or less depending on your macronutrient goals.

  • Could you please tell me how many grams/oz is in one cup? Because it depends on berries’ size and other conditions, so weight is going to be different, just don’t want to mess this one up. Usually I stay away from any fruits/berries, but now I have fresh good ones, so trying to consume them without harming my ketogenic state. Thank you

    • Hi Gregory, this is a great question! All of the information was pulled from the USDA Food Composition Database here:

      You can search out any food you’d like, and it lists the nutrition information for various measurements. It also gives the gram measurements for each food. It’s the database that apps like MyFitnessPal and LoseIt use as well, so if you’re using an app, you can find the info there as well. 🙂

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