Which are THE BEST low carb fruits for YOUR ketogenic diet?

In this article I’m going to take you through the best fruits for a low carb or ketogenic diet. By the end you will know which fruits you can eat and which you might need to be a bit more careful of. It’s a controversial topic.

This is important because it is an area where I see a lot of mistakes being made by people who are new to low carb or ketogenic diets.

Cutting fruits can be a difficult mindset for a lot of people to accept because fruits have, for a long time, had this reputation of being great for our health.

And if you’re someone who’s never been overweight and are metabolically healthy, then yes, you may well be able to eat whatever fruit you want without any issues.

However, we’re now realizing that being overweight simply isn’t just a problem of overeating, there’s a degree of metabolic damage that goes along with it.

So I’m not saying that fruits are simply bad, but if you’re trying to lose weight on a low carb diet then you’ll probably need to be mindful of your fruit intake in order to be successful

Table of Contents

Haven’t humans always eaten fruit?

I know I won’t have convinced everybody that fruits should be restricted because, well, haven’t humans always eaten fruits? But just consider this. In the modern world fruits are not what they used to be. Many modern fruits have been selectively bred to be more palatable and easier to eat than their naturally occurring versions. And that means they have a higher sugar content and a much lower fibre content. Compare these two images of naturally occuring banana versus a modern banana

Supply of fruit

And the supply of our fruits has changed. Think about where you live. Do fruits grow in the wild all year round? Fruits are typically seasonal and therefore we wouldn’t naturally have year round access to fruits such as we do due to modern agricultural techniques and international fruit shipping.

Now, if you saw my last video about low-carb vegetables, then you’ll know that I set the threshold for what I called a low carb vegetable at five grams of net carbs per hundred grams. And there are a few items in there which were technically fruits in the botanical sense, such as tomatoes, avocados, and members of the squash family. But we’re talking about fruits in the culinary sense here. And unfortunately there aren’t many fruits that hit that same threshold.

Berries

Now some berries just about fall into that category. Raspberries and blackberries are just five net carbs per hundred grams. Strawberries only just miss out at six net carbs, but blueberries have about double the carb content of these at 11. So if you’re on a strict ketogenic diet where you’re aiming to consume less than 30 grams or even less sometimes in a day in order to stay in ketosis, then it’s easy to see how you could quickly use up your daily carbohydrate allowance with just a few handfuls of these berries.

Lemons

Lemons also fit this category at five net carbs per hundred grams, but lemons are one of those fruits that you tend not to eat a lot of. You use a small amount maybe in cooking or slices chopped up in water to drink. So from that respect you’re pretty good to go with lemons. And if you’re not on a strict ketogenic diet then you may be able to consider some of the fruits with a slightly higher carb count.

Coconut Flesh

The flesh of coconuts has 6g net carbs per 100g.

Melon

Also a really good option here. Cantaloupe 7g, honeydew and watermelon at 8g of net carbs per 100g. And with all these fruits you just have to be aware of portion sizes, because after all fruit is nature’s candy and it can be quite easy for some of us to consume large amounts of fruit. For example, one cup of watermelon weighs about 160g, so that’s 11g or 12g net carbs per cup.

Peaches and Apricots

Peaches and apricots are another fairly decent option at 8g per 100g net carbs, so a single piece of fruit weighing about 150 grams will be about 12g net carbs in total.

Higher Carb Fruits

The carb counts just keep going up from here. At 10g net carbs per 100g we find oranges, plums and cherries. At 11g, we’ve already mentioned them, blueberries. At 12g we find apples, pears, kiwis, and pineapples. At 13g we find mangoes.

Jump up to 16g we find grapes, which I’ve always thought were better consumed as wine anyway. Right up to bananas at 20g of net carbs per 100g.

Better option than others?

I hope this has been useful. But before I go I just want to put this into a bit of context.

All these fruits, even grapes and bananas, are still way below the carb content of many of the sugar-filled snacks that we encounter on a day-to-day basis, and are far better than reaching for dried fruits like raisins which have about 75g of net carbs per 100g.

The same goes for fruit juices and fruit smoothies, which are similar in their sugar content to full sugar sodas.

Other videos and Downloadable Resources

Or if you want a downloadable resource then we’ve put together a guide to the carb content in different foods, which includes fruit, nuts, vegetables. And we’ve covered some of the more tricky areas such as seafoods, as well as low carb drinks and alcohol.