Wait, I thought you couldn’t eat fruit on keto? Most fruit is naturally filled with sugars and therefore has a lot of carbs. But, you can still have a little fruit and stick within a 20 grams of carbs day. I’ve done a top 10 fruits on keto for you and they are all measured out at ¼ of a cup.
So, obviously, larger fruit is going to fit less in the ¼ cup measurement. Also, I rounded the number so if there is more than half a gram of carbs, fat or protein, it is listed as 1 gram. I got my numbers from My Fitness Pal. Here are our Top 10 fruits on keto:
We Start Fruits on Keto with A Berry
10. Blueberries – We actually eat a few blueberries, but we usually only do about 1/8 of a cup instead of the ¼ cup. We also use wild blueberries, which are smaller and sweeter. In ¼ cup, there are 5 grams of carbs, 0 grams of fat and 0 grams of protein.
9. Lemons – Now, this one is a bit misleading. If you sat down and ate ¼ cup of lemons (eww) there would be 5 grams of carbs, 0 grams of fat and 1 gram of protein. But, who does that? A tablespoon of lemon juice, which we often use in our meals, has just 1 gram of carbs, 0 grams of fat and 0 grams of protein. That is the way to go.
8. Blackberries – These have 4 grams of carbs, 1 gram of fat and 1 gram of protein.
7. Raspberries – Although Bill hates them (he says they taste hairy), they are an option on keto. They have 4 grams of carbs, 0 grams of fat and 0 grams of protein.
More Berries Equal Success
6. Strawberries – You may not fit many into ¼ cup, but you can have a taste! These have 3 grams of carbs, 0 grams of fat and 0 grams of protein.
5. Coconut – This is a popular one with keto people. Not with me, because I hate the taste of it. But it’s one of the few fruits that actually contains more fat than carbs. ¼ cup will give you 3 grams of carbs, 7 grams of fat and 1 gram of protein.
4. Avocado – Following closely behind is the avocado. It also has more fat than carbs in it. Our measurement gives you 3 grams of carbs, 5 grams of fat and 1 gram of protein. Again, why it is a popular option with keto people.
Odder Fruits on Keto
3. Rhubarb – Okay, sure this fruit is low in carbs but it is also low in the sweetness level. The only time I’ve liked rhubarb is when it is paired with strawberries and loaded with sugar. That being said, it might be good with a few strawberries and some sweetener…I feel a new recipe coming on. ¼ cup of rhubarb is 2 grams of carbs, 0 grams of fat and 0 grams of protein.
2. Star Fruit – I’m going to be honest, I haven’t tried this one yet. After my research for this blog, it’s on my list. ¼ cup of star fruit has 2 grams of carbs, 0 grams of fat and 0 grams of protein. They say it’s a mixture of sweet and sour. I like sweet and sour.
1. Tomatoes – Cheater you say! Knowledge is knowing tomato is a fruit. Logic is knowing not to put it in a fruit salad. However, the tomato is a fruit so it made our list and actually hit to top of the charts. It has only 2 grams of carbs, 0 grams of fat and 1 gram of protein.
Fruits on Keto is A Thing
So that is our top 10 list of fruits to eat on keto. Make sure you plan your day if you are hoping to put fruit in your meal plan. And measure, measure, measure. It’s all too easy to put a little extra in your bowl and the carbs quickly add up. We use them mostly in our meals rather than eating them as is, so a little bit gives a good taste and is satisfying.
Wendy
