The keto diet can help increase your chances of weight loss. But if you don’t eat the right kinds of fruit, and in the right amount, you may kick yourself out of ketosis and stall your weight-loss efforts.
If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb diet Atkins. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website
Fruit is generally not a mainstay of the keto diet. With so much natural sugar, fruit generally has too many carbs to be included. But you can have small amounts of lower-carb fruits, like berries. And if you’re really getting technical, avocado and coconut, two higher-fat foods, are, in fact, fruits.
Based on U.S. Department of Agriculture carb counts, here’s what can fit on keto:
Raspberries: 3 g net carbs per ½ cup
Strawberries: 2 g net carbs per ¼ cup slices
Blueberries: 4 g net carbs per ¼ cup
Blackberries: 3 g net carbs per ½ cup
Coconut: 2.5 g net carbs per ½ cup, shredded, raw (unsweetened)
Avocado: 3 g net carbs per 1 cup, cubes
*All carb values are net carbs, which is total carbs minus fiber. Fiber is often not counted in net carb totals, as the nutrient isn’t digested.