Keto Fruit That Won’t Put Your Carb Count Over the Edge

The keto fruit diet consists of low carb, high fat, moderate protein, but the does not mean you need to avoid fruits. Here are some keto fruits that have a low carb count and will keep you under ketosis: One lemon consists of 5.4 gm of net carbs, and lime has 5.2 gm.

One cup of blueberries provides 17.8 gm of net carbs, while a cup of raspberries only has 6.7. One cup of strawberries consists of 8.2gm of net carbs.

Complete the berry bowl with one cup of blackberries, which has 7.1 gm of net carbs. You can save more on net carbs with avocado, which consists of 3.6 gm per cup, and tomatoes, which provide 3.3 gm every cup.

To get ketosis, the recommended macros distribution is 70-75% of everyday calories from fats, 20-25% from protein, and 5-10% from carbs. For example, an 1,800-calorie diet, which means you are consuming 140-150 gm of fats, 90-113gm-protein, and 23-45 gm-carbs every day. The exact number of carbs it gets to stay in ketosis varies from person to person, but on average, it is between 20-30 gm a day.

Some keto diet followers like to track carb by seeing at net carbs vs their all-carb count because they get it gives a more important picture to absorbed carbs. After all, your body does not digest fiber, which is a kind of carbohydrate. Net carbs are calculating by decreasing gm of fiber from the total carbs gm. An individual who tracks their net carbs insignificance with complete carbs on the keto diet will need to stay under 35gm of net carbs every day to stay in ketosis, again, with the sign that the specific number will be modified for all.

Keto Fruit List

1 lemon = 5.4 gm net carbs

Blueberries 1 cup = 17.8 gm net carbs

Raspberries 1 cup = 6.7 gm net carbs

1 lime = 5.2 gm net carbs

Strawberries 1 cup = 8.2 gm net carbs

Watermelon 1 cup = 10.9 gm net carbs

Avocado 1 cup = 3.6 gm net carbs

Blackberries 1 cup = 7.1 gm net carbs

Cantaloupe 1 cup = 12.3 gm net carbs

Tomato 1 cup = 3.3 gm net carbs

Now that you know why and how to track your carb consumption, here is a helpful list of keto fruit that is less carb diet approved. You will also get the grams of net carb.

Here is a list of 10-keto fruits that you can munch over while following the keto diet along with the net carbs grams per one cup of each. Note that your serving size should or can change according to your carb intake for the day, but this will serve as a good beginning to the keto fruit you certainly consume.

Lemons

lemon
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Lemons, including lemon zest, and lemon juice are used in different keto recipes to include flavor. One lemon offers 24.4 calories, 2.4gm of fiber, and 7.8 gm of carbs. It equates to 5.4 gm of net carbs. Lemons are also a good source of vitamin C. Different recipes use the juice of 1-half to one complete lemon and lemon juice can be utilized to flavor ice pops, marinades, baked goods, sauces, and dressings.

Nutrition Facts

1 cup, sections (212 g) 100 grams

Calories

29

Total Fat

0.3 g DV 0%

Saturated fat 0 g DV 0%

Polyunsaturated fat DV 0.1 g

Monounsaturated fat DV 0 g

Cholesterol 0 mg DV 0%

Sodium 2 mg DV 0%

Potassium 138 mg DV 3%

Total Carbohydrate 9 g DV 3%

Dietary fiber 2.8 g DV 11%

Sugar 2.5 g

Protein

1.1 g DV 2%

Vitamin A DV 0%

Vitamin C DV 88%

Calcium DV 2%

Iron DV 3%

Vitamin D DV 0%

Vitamin B-6 DV 5%

Cobalamin DV 0%

Magnesium DV 2%

 

Blueberries

0430 blueberries
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One cup of fresh blueberries offers 84.4 calories, 3.6 gm, 21.4gm of carbs, and 17.8 gm of net carbs. These blue-hued berries are also a good source of vitamin C and K and the mineral manganese. They are also brimming with antioxidants, anthocyanins that are present in red and blue-colored foods, and some research has shown that they may help to save against certain cancer and aging. Use half or 1/4 cup to top salads, including baked goods like muffins, keto-friendly waffles, pancakes, and full-fat Greek yogurt.

Nutrition Facts

Amount Per

50 berries (68 g)

100 grams 1 cup (148 g)

 

Calories

57

Total Fat

0.3 g DV 0%

Saturated fat 0 g DV 0%

Monounsaturated fat DV 0g

Polyunsaturated fat DV 0.1 g

Cholesterol 0 mg DV 0%

Sodium 1 mg DV 0%

Potassium 77 mg DV 2%

Total Carbohydrate 14 g DV 4%

Dietary fiber 2.4 g DV 9%

Sugar 10 g

Protein 0.7 g DV 1%

Vitamin A DV 1%

Calcium DV 0%

Vitamin C DV 16%

Iron DV 1%

Vitamin D DV 0%

Vitamin B-6 DV 5%

Magnesium DV 1%

Cobalamin DV 0%

 

 

Raspberries

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Berries are the best keto fruit option to add to a low-carb diet. One cup of fresh raspberries provides 64 calories, 8.0 gm of fiber, 14.7 gm of carbs, and 6.7 gm of net carbs which reduce than other berries. Like other berries, and raspberries are a good source of manganese, vitamin C antioxidant with one cup of 54% and 41%, respectively of suggested everyday amounts. It also provides 12% of the recommended everyday amount of vitamin K, which is needed to create proteins that help with blood clotting, metabolic functions, and bone metabolism in the body.

Nutrition Facts

Amount Per

10 raspberries (19 g)

100 grams, 1 cup (123 g)

 

Calories

53

Total Fat

0.7 g DV 1%

Saturated fat 0 g DV 0%

Monounsaturated fat DV 0.1 g

Polyunsaturated fat DV 0.4 g

Cholesterol

0 mg DV 0%

Potassium

151 mg DV 4%

Sodium

1 mg DV 0%

Total Carbohydrate

12 g DV 4%

Dietary fiber 7 g DV 28%

Sugar 4.4 g

Protein

1.2 g DV 2%

Vitamin A 0% Vitamin C DV 43%

Calcium DV 2%

Iron DV 3%

Vitamin D DV 0%

Cobalamin DV 0%

Vitamin B-6 DV 5%

Magnesium DV 5%

Limes

benefits of lime
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Similar to lemons, both he limes zest and juice can help flavor keto recipes and offer nutrition. One lime offers 20.1 calories, 1.9 gm of fiber, 5.2 gm of net carbs. Limes are also a great source of vitamin C with one lime giving 32% of the everyday suggested amount. Limes can be used together with some of these other keto fruits to form sweet-tart ice drinks. You can also grate some lime zest and stir it into full-fat Greek yogurt for a sauce or dip.

Nutrition Facts

Amount Per

1 fruit (2″ dia) (67 g)

100 grams

Calories

30

Total Fat

0.2 g DV 0%

Saturated fat 0 g DV 0%

Monounsaturated fat DV 0 g

Polyunsaturated fat DV 0.1 g

Cholesterol 0 mg DV 0%

Sodium 2 mg DV 0%

Potassium 102 mg DV 2%

Total Carbohydrate 11 g DV 3%

Dietary fiber 2.8 g DV 11%

Sugar 1.7 g

Protein

0.7 g DV 1%

Vitamin A DV 1%

Vitamin C DV 48%

Calcium DV 3%

Iron DV 3%

Vitamin D DV 0%

Cobalamin DV 0%

Vitamin B-6 DV 0%

Magnesium DV 1%

 

Strawberries

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One cup (or around8-strawberries) gives 46.1 calories, 11.1 grams of carbs, and 2.9 grams of fiber—that is 8.2 grams of net carbs. These red pearls are jam-loaded with, you got it, nutrient C. One serving of strawberries (or around one cup) has more nutrient C than an orange. They likewise contain 6% of every day suggested measure of potassium, which assists with muscle withdrawals and nerve motivations. Potassium is additionally an electrolyte that keeps up legitimate dehydration.

Nutrition Facts

Amount Per

1 small (7 g)

One medium (12 g)

1 extra-large (27 g)

100 grams, 1 cup, whole (144 g)

Calories

33

Total Fat

0.3 g DV 0%

Saturated fat 0 g DV 0%

Monounsaturated fat 0 g

Polyunsaturated fat 0.2 g

Cholesterol 0 mg DV 0%

Sodium 1 mg DV 0%

Potassium 153 mg DV 4%

Total Carbohydrate 8 g DV 2%

Dietary fiber 2 g DV 8%

Sugar 4.9 g

Protein

0.7 g DV 1%

Vitamin A DV 0%

Vitamin C DV 97%

Iron DV 2%

Calcium DV 1%

Vitamin D DV 0%

Cobalamin DV 0%

Vitamin B-6 DV 0%

Magnesium DV 3%

Watermelon

watermelon cover 1
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Similar to the name, watermelon consist of 92% water. One cup of diced watermelon offers 45.6 calories, 0.6gm fiber, and 11.5gm carbs, out of which is 10.9gm net carbs. It is a good source of a powerful antioxidant called lycopene, which is linked with a lower risk of cancer and heart problem Enjoy sliced watermelon as a dessert, snack, dip, or skewer into dark chocolate or eat with full-fat cheese. You can also stock watermelon to enjoy all year.

Nutrient

Amount in 1-cup watermelon

Energy (calories) 46.2 DV 1,800 – 3,000

Carbohydrate (g) 11.6, DV including 9.6 g of sugar 130

Fiber (g) 0.6 DV 22.4 – 33.6

Phosphorus (mg) 16.9 DV 700

Calcium (milligrams [mg]) 10.8 DV 1,000 – 1,200

Magnesium (mg) 15.4 DV 320 – 420

Vitamin C (mg) 12.5 DV 75 – 90

Potassium (mg) 172 DV 4,700

Folate (mcg, DFE) 4.6 DV 400

Choline (mg) 6.3 DV 425 – 550

Vitamin A, RAE (mcg) 43.1 DV 700 – 900

Beta carotene (mcg) 467

Lutein & zeaxanthin (mcg) 12.3 mcg

Phytosterols (mg) 3.08

Lycopene (mcg) 6,980

 

Avocados

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Technically avocados are fruit, which consists of carbs, and healthy fats. These types of avocados best suitable for the keto diet. One whole avocado offers 322 calories, 17.1 gm of carbs, and 13.5 gm of dietary fiber of which is 3.6 gm is net carbs. It provides 29.5gm monounsaturated fat. Its content of good fat lowers the bad cholesterol levels in the blood and reduce risk of stroke and heart problem.

It is also a large source of folate, vitamin E, C, K, B6, potassium, pantothenic, niacin, riboflavin, phosphorus, magnesium, manganese, and copper. Vitamin B6 helps the body to create various hormones like melatonin, serotonin, copper, and norepinephrine are necessary for making red blood cells, supporting the immune system and tissue cells. The latter also helps to create collagen and increase energy production.

This keto fruit also gives antioxidant lutein, which can good for beta-sitosterol, healthy eyes. It also lowers blood cholesterol. There are several ways to eat avocado, such as salad, sliced, smoothies. You can substitute it with fat in baking.

Nutrition Facts

Amount Per 100 grams

Calories 160

Total Fat 15 g DV 23%

Saturated fat 2.1 g DV 10%

Polyunsaturated fat 1.8 g

Monounsaturated fat 10 g

Cholesterol 0 mg 0%

Sodium 7 mg 0%

Potassium 485 mg 13%

Total Carbohydrate 9 g 3%

Dietary fiber 7 g 28%

Sugar 0.7 g

Protein 2 g 4%

Vitamin A 2%

Vitamin C 16%

Calcium 1% Iron 3%

Vitamin D 0%

Vitamin B-6 15%

Cobalamin 0%

Magnesium 7%

 

Blackberries

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The blackberries consist of seeded berries make for the best keto fruit choice. One cup of fresh blackberries offers 61.9 calories, 7.6 gm of fiber, 14.7 gm of carbs. They also a good source of vitamin K and C and manganese. They are also bursting with phytochemicals, which have been shown to benefit in preventing cancers and lower heart disease risk. Full fat cottage cheese or Greek yogurt combine with lemon to include flavor to sorbets or ice pops.

Nutrition Facts

Amount Per

100 grams

Calories

43

Total Fat

0.5 g DV 0%

Saturated fat 0 g DV 0%

Monounsaturated fat DV 0 g

Polyunsaturated fat DV 0.3 g

Cholesterol 0 mg DV 0%

Sodium 1 mg DV 0%

Potassium 162 mg DV4%

Total Carbohydrate 10 g DV 3%

Dietary fiber 5 g DV 20%

Sugar 4.9 g

Protein

1.4 g DV 2%

Vitamin A DV 4%

Vitamin C DV 35%

Calcium DV 2%

Iron DV 3%

Vitamin D DV 0%

Cobalamin DV 0%

Vitamin B-6 DV 0%

Magnesium DV 5%

 

Cantaloupe

Cantaloupes scaled
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One cup of diced cantaloupe provides 52 calories, 1.4gm of fiber, and 12.3 gm of carbs. It’s also a good source of vitamin A, and C. Also provides phytochemicals lutein, potassium, and zeaxanthin that boost healthy eyes and prevent different cancer.

Mix cantaloupe into smoothies, wrap slices of it with prosciutto, or make chop it to use homemade salsa.

Nutrition Facts

Amount Per

1 wedge, small (55 g)

Calories

34

Total Fat

0.2 g DV 0%

Saturated fat 0.1 g DV 0%

Monounsaturated fat 0 g

Polyunsaturated fat 0.1 g

Cholesterol 0 mg DV 0%

Potassium 267 mg DV 7%

Sodium 16 mg DV 0%

Total Carbohydrate 8 g DV 2%

Dietary fiber 0.9 g DV 3%

Sugar 8 g

Protein

0.8 g DV 1%

Vitamin C DV 61%

Vitamin A DV 67%

Calcium DV 0%

Iron 1%

Vitamin D DV 0%

Magnesium DV 3%

Vitamin B-6 DV 5%

Cobalamin DV 0%

 

 

Tomatoes

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Tomatoes also technically a fruit, are the best choice if you are on the keto diet. One medium tomato offers 22.1 calories, 1.5 gm of fiber, 4.8 gm of carbs, which equals 3.3 gm of net carbs. This red keto fruit is also a good source of vitamin A and C and K. Cooked tomatoes and other products provide phytonutrient lycopene, but raw tomatoes do not offer much lycopene is more active. When tomato is processed to paste or ketchup compared to simply eating a slive of tomatoes off the vine. Use fresh tomatoes in cooked or salads on keto-friendly pizza made with a cauliflower crust make it keto-friendly and low carb, baked, roasted, and stuffed with ground beef.

Nutrition Facts

Amount Per

100 grams

Calories

18

Total Fat

0.2 g DV 0%

Saturated fat 0 g DV 0%

Polyunsaturated fat 0.1 g

Monounsaturated fat 0 g

Cholesterol 0 mg DV 0%

Potassium 237 mg DV 6%

Sodium 5 mg DV 0%

Total Carbohydrate 3.9 g DV 1%

Dietary fiber 1.2 g DV 4%

Sugar 2.6 g

Protein 0.9 g DV 1%

Vitamin A DV 16%

Vitamin C DV 22%

Calcium DV 1%

Iron DV 1%

Vitamin D DV 0%

Cobalamin DV 0%

Vitamin B-6 DV 5%

Magnesium DV 2%

The above-listed fruits are keto-friendly and won’t put your carb count over the edge.

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