Low-carb fruits include watermelon, berries, avocado, cantaloupe, and more. Choosing fruits that are low in carbohydrates is helpful for people following low-sugar diets or the ketogenic (keto) diet. Fruit has naturally occurring sugars that add to daily carb intake, but they also offer many nutrients important for daily body functions.
Research shows that getting enough fruit (and vegetables) is important for reducing the risk of certain cancers and chronic conditions. Knowing which low-carb fruits to eat (and which ones to avoid) will help ensure you get the nutrition you need while following a low-sugar or keto diet.
Low Carb Fruits to Eat
While following a keto-friendly diet can feel restrictive, there are certain fruits you can still eat. Generally speaking, these fruits will be low-carb and low-sugar options. Some, like avocado, will also include a healthy dose of fat, making it an even more keto-friendly choice.
1. Avocados
Avocados are often used like a vegetable in savory dishes, but they are actually seed-bearing fruit. Avocados are often promoted for their rich and healthy fat content, but they are also keto-friendly because they are low in carbs.
- One-half of an avocado is about 3.5 ounces (100 grams) and contains 8.5 grams of carbs.
- Avocados also contain 6.7 grams of fiber, which means thenet carbs(the total carbs minus grams of fiber) are less than 2 grams of carb for 1/2 an avocado.
Along with being low-carb, avocados contain various essential nutrients, including vitamin C, vitamin K, potassium, and folate.
2. Watermelon
Watermelon is full of water and low in carbohydrates compared to many other popular fruits. The high water content helps support hydration.
- One cup of diced watermelon contains 11.5 grams of carbs.
- A 100-gram serving of watermelon has 7.5 grams of carbs.
Watermelon is worth working into your keto diet. It provides hydration and an array of vitamins and minerals, including antioxidants like vitamin C and lycopene, and minerals such as potassium and even copper.
What Is Lycopene?
Lycopene is the plant nutrient that gives watermelon its pink hue; it's particularly beneficial for fighting inflammation and diseases such as cancer, heart disease, and diabetes.
3. Strawberries
Strawberries and watermelon have somewhat similar nutrient profiles.
- One cup of halved strawberries contains 11.7 grams of carbs.
- A 100-gram serving of strawberries contains 7.7 grams of carbs.
However, strawberries have more fiber than watermelon (3 grams of fiber per 1 cup serving), which means thenet carbsare lower than watermelon. Strawberries also contain antioxidants, including vitamin C and lycopene. Other vitamins and minerals in strawberries include manganese, calcium, and folate.
One 2021 study suggests eating strawberries daily could help promote better blood vessel function and protect against the risk of heart attack.
4. Olives
Olives are an excellent fruit choice when following a low-sugar or keto diet because, like avocado, it is higher in fat than carbs.
- Ten large olives contain 2.7 grams of carbs.
- A 100-gram serving of olives contains 6 grams of carbs.
Olives contain many nutrients, such as antioxidants, monounsaturated fats, and vitamin E. The healthy fats in olives are linked to heart health benefits and the antioxidants may help protect against chronic diseases.
5. Tomatoes
Tomatoes are another low-carb fruit suitable for people following a keto diet. Tomatoes come in a variety of sizes, so the total carb count will depend on the serving size.
- One medium tomato provides 4.8 grams of carbs
- A cup of cherry tomatoes contains 5.8 grams of carbs
- A 100-gram serving of tomatoes contains 3.9 grams of carbs.
Tomatoes provide essential nutrients, including lycopene but also other disease-fighting antioxidants such as beta carotene and vitamin C. Tomatoes also contain essential vitamins and minerals such as potassium and folate.
6. Raspberries
Raspberries are another excellent berry choice for people following a keto diet. They can be a great side addition to a protein and high-fat snack of nuts or cheese.
- About 10 raspberries contain 2.3 grams of carbs.
- A 100-gram serving of raspberries contains 11.9 grams of carbs.
Raspberries are considered one of the healthiest fruits. They contain high amounts of antioxidants and are low in sugar compared to other fruits, including other berries like blueberries.
Raspberries also contain more antioxidants than certain other fruits and are therefore a great choice for fighting inflammation and lowering the risk of certain chronic diseases.
7. Peaches
Peaches are a fuzzy stone fruit considered suitable in moderation in keto diets.
- One medium peach contains 14.3 grams of carbs.
- A 100-gram serving of peaches contains 9.5 grams of carbs.
So while they're considered a low-carb fruit, peaches should be consumed with portion size in mind if you're following a strict keto diet. Pairing some peach slices with another lower-carb and protein-packed food like cottage cheese would work as a keto-friendly snack.
Peaches are an excellent source of vitamins A and C, as well as boron, a mineral that contributes to bone health.
8. Cantaloupe
Like watermelon, cantaloupe melon provides essential nutrients in a low-carb serving. Cantaloupe may be more filling and satisfying than other fruit options, like berries.
- One cup of diced melon is only 12.7 grams of carbs.
- A 100-gram serving has only 8.2 grams of carbs.
Cantaloupe is also considered one of the best sources of the antioxidant beta-carotene. Beta-carotene is associated with eye health. Cantaloupe also provides other essential nutrients including vitamin K, potassium, and folate.
9. Star Fruit
Star fruit (carambola) is a star-shaped tropical fruit popular with those following a keto diet due to its particularly low-carb content and higher in fiber with 3.7 grams.
- One cup of cubed star fruit contains only 8.8 grams of carbs.
- A 100-gram serving of star fruit contains only 6.7 grams of carbs.
Star fruit is a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc. The nutrients in star fruit like vitamin C are associated with a lower risk of developing diseases and a greater ability to fight diseases, including cancer and heart disease.
10. Blackberries
Blackberries are another superfood berry low on the glycemic index. They have a comparatively low carb count (especially when compared to blueberries) and are very high in fiber at 7.6 grams in one cup.
- One cup of blackberries contains 13.8 grams of carbs.
- A 100-gram serving of blackberries contains 9.6 grams of carbs.
As with other berries, blackberries are packed with powerful disease-preventing and disease-fighting vitamin C and other essential nutrients. These include high amounts of vitamin K and manganese to support the immune system.
11. Plums
Plums are low in calories and carbs, while high in polyphenols, anthocyanins, and other antioxidants that protect cells from damage and reduce inflammation.
- One medium plum contains 7.5 grams of carbs.
- A 100-gram serving of plums contains 11.4 grams of carbs.
One plum also contains potassium, an important nutrient for managing blood pressure and preventing stroke. However, dried plums, better known as prunes, should be avoided on a keto diet because they're very high in carbs—64 grams in a 100-gram serving.
If you're not sure if the keto diet is right for you, consider speaking with a registered dietitian to discuss the pros and cons of keto foods.
Fruits to Avoid on Keto
The following foods are all fruits and are all generally considered healthful. However, if you are following a strict keto diet, it means you are limiting your total carb intake. These fruits are considered too high in carb content to be included in the keto diet.
Fruits to avoid on the keto diet include:
- Apples
- Grapes
- Bananas
- Dates
- Mangoes
- Pineapples
- Raisins
- Pears
- Nectarines
- Tangerines
- Oranges
It's also important to avoid all fruit smoothies and fruit juices except for lemon and lime.
What Is the Keto Diet?
The keto diet is a restrictive eating plan focused on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day.
There is some variation in the amount of carbs permitted per day, and some sources say to consume no more than 20 grams daily. For context, 20 grams of carbohydrates is roughly a single potato, a half cup of cooked pasta, or half of a bun.
The keto diet isn’t just a low-carb diet, though. It is also a high-fat diet. This method of eating for weight loss or diabetes prevention, treatment, and management has been used since the 19th century.
Ketogenic diets have also been used to treat epilepsy and other seizure disorders and to help people cope with symptoms of psychiatric conditions, migraines, and brain trauma. Effects of the keto diet are being investigated for other health conditions, too, including:
- Cancer
- Polycystic ovary syndrome (PCOS)
- Alzheimer’s disease
The keto diet is said to work by sending the body into a state of ketosis in which the body begins using stored fat as fuel. This process produces ketones, or acids that are released when the body breaks down fat for fuel.
Our bodies naturally go into ketosis during periods of intentional or unintentional fasting, such as while you’re sleeping. The keto diet aims to prolong that ketosis period for weight loss or to help with managing certain health conditions.
Summary
Low-carb fruits include watermelon, avocado, cantaloupe, berries, and more. Although these fruits are the lowest in carbs of most popular fruits, you still need to exercise portion control with most keto-friendly fruits to stay within the carb limits of a keto diet.
If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a registered dietitian or your healthcare provider.
