If you follow the keto diet, you understand the importance of scrutinizing the nutritional information on all your food items. The keto diet entails consuming only five to 10 percent of your total calories from carbohydrates in order to maintain a state of ketosis, wherein your body burns fat instead of carbs for fuel. Despite being typically regarded as a nutritious choice, fruits contain natural sugars and are relatively high in carbohydrates. However, this doesn’t imply that you should eliminate fruits from your diet altogether; you simply need to select fruits that are compatible with the keto lifestyle.
When following the keto diet, it is important to be vigilant about reading the nutrition information on all food products. This specific low-carb diet requires consuming only five to 10 percent of your daily calories from carbohydrates in order to maintain a state of ketosis, in which your body burns fat instead of carbs for energy. Although fruit is typically perceived as a nutritious food, it contains significant amounts of carbs due to its natural sugars. However, this does not imply that fruit is entirely forbidden; the key is to select fruits that are suitable for the keto diet.
What Fruits Are Off-Limits on Keto?
The fruits that are not recommended on a keto diet due to their high net carb content consist of Jonathan Valdez, RDN, the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
- Mango. One cup = 22 grams of net carbs
- Banana. One medium banana = 24 grams of net carbs
- Pineapple. One cup = 19 grams of net carbs
- Dried fruits (like pitted dates). Half cup = 60 grams of net carbs
Valdez suggests compiling a roster of fruits with the fewest net carbs to include in a keto diet. He further advises exploring innovative methods to incorporate these fruits in meals, such as utilizing them as components in low-carb smoothies, breakfast spreads, or muffins.
Furthermore, he suggests that reducing the serving size of fruit can further reduce its carb content, enabling you to allocate your daily carb allowance effectively.
Fruits You Can Eat On The Keto Diet
RDs have selected these fruits that are keto-friendly and pass the carb test.
Avocados
Indeed, this luscious treat is classified as a fruit, and it is highly beneficial for those following a keto diet. In addition to containing a generous 15 grams of nourishing fat, half an avocado has less than two grams of net carbohydrates, according to the USDA’s National Nutrient Database. Research has also shown that avocados have the potential to decrease LDL cholesterol levels.
According to Sarah Jadin, RD, a specialist in keto diets, these are excellent ingredients to enhance smoothies. However, she advises being cautious about your carb intake even when consuming avocado.
Olives
Not commonly recognized as a fruit, olives are still considered a fruit hence they are included. Apart from their well-known anti-inflammatory properties, they also contribute positively to heart health.
Jadin emphasizes that ten small olives provide approximately three grams of fat and roughly 1.5 grams of net carbs, making them a valuable addition to a keto diet. Additionally, these olives offer a salty taste that is beneficial for maintaining adequate sodium levels.
Coconut
Coconut, with its high fiber content (7.2 grams per cup), is beneficial for digestive health. Furthermore, research has focused on its oil containing MCT (medium chain triglycerides), which has potential to lower the chance of developing Alzheimer’s disease.
If you purchase one-half cup of shredded coconut meat, you will get 13 grams of fat and 2.5 grams of net carbs. It is common for sugar to be included in coconut, therefore it is important to ensure that you are purchasing unsweetened coconut or alternatively, buy a whole coconut and remove the meat on your own.
Blackberries
Blackberries boast a significant fiber content of around two grams in a quarter cup, alongside an abundant supply of vitamin C. With 30.2 mg in one cup, they surpass oranges in terms of this essential nutrient. Additionally, they are renowned for their antioxidant properties and have been observed to possess anti-inflammatory effects. This serving size also contributes 1.5 grams of net carbs, making them a wonderful addition to your morning yogurt.
Raspberries
Consuming a quarter cup of raspberries will provide you with approximately 1.5 grams of net carbs. Recent studies have examined the health advantages of raspberries due to their fiber and antioxidant composition, which contribute to decreased inflammation and a decreased likelihood of developing obesity and type 2 diabetes.
Jadin suggests adding them to a salad or creating heavy whipping cream and serving with berries on top for a dessert that is suitable for a keto diet.
Strawberries
If your goal is to consume 20 grams of net carbs daily, then a small portion of strawberry halves, approximately a quarter-cup, will account for slightly over two grams of net carbs, equivalent to roughly 10 percent of your daily allowance.
Additionally, strawberries have other advantages such as the ability to enhance insulin sensitivity, as evidenced by a 2016 study. Furthermore, strawberries have been linked to a decreased risk of heart disease.
Tomatoes
Another example of a fruit that is often mistaken as a vegetable is the tomato. Additionally, tomatoes are beneficial for heart health. A study found that consuming a diet rich in tomatoes was associated with reduced levels of inflammatory stress markers, which are linked to the development of cardiovascular diseases. With only two grams of net carbs per half-cup serving, cherry tomatoes can be a valuable inclusion in your keto diet, whether you prefer to have them as a snack or add them to your salads.
Lemons
Jadin says you can squeeze as many lemons as you want since a wedge’s squeeze has less than half a gram of net carbs, which is a negligible amount. This sour citrus fruit is perfect for enhancing unsweetened seltzer water or plain tea, even though no one is forcing you to bite into a lemon unless you enjoy it.
According to a study, consuming a mixture of garlic and lemon for eight weeks resulted in participants experiencing reduced lipid levels in their blood, indicating that lemons can also have a positive impact on cholesterol levels.
Pears
According to Majumdar, a medium pear contains 25 grams of carbohydrates and has the highest fiber content among all fruits, with six grams. It can be enjoyed with almond butter as a tasty dip option. Adding one tablespoon of almond butter to the snack provides one gram of fiber and three grams of carbohydrates. Majumdar also mentions that almond butter is an excellent source of fats, containing six grams of total fat and only 0.5 grams of saturated fat per tablespoon.
Eating five servings of anthocyanin-rich fruits such as pears has been shown to decrease the chance of developing type 2 diabetes by 23 percent, as these fruits are abundant in plant compounds known as anthocyanins.
Carbs in Common Keto Foods
Carbs in Animal products
Animal products, with the exception of liver and certain seafood, are predominantly lacking in carbohydrates and therefore are highly suitable for the ketogenic diet. It is worth noting that all meat and fish, apart from the aforementioned exceptions, contain no carbohydrates. Additionally, it is important to exercise caution regarding processed meat, such as sausages, due to the potential presence of concealed carbohydrates stemming from added starches and sugar.
Please provide the original text that you would like me to rephrase. | Grams of net carbs. | Portion size. |
animal flesh and seafood | I’m sorry, but there is no text provided to rephrase. Please provide the text you would like me to rephrase, and I’ll be happy to assist you. | A weight of 150 grams is equivalent to 5.3 ounces. |
The average liver is an example of organ meats. | Sorry, but I need you to provide at least one sentence or phrase for me to rephrase. | 150 grams is equivalent to 5.3 ounces. |
cooked prawns | This text cannot be rephrased as it consists of a numeric value only. | 150 grams or 5.3 ounces |
Could you please provide more context or a specific text that I can rephrase? “Eggs” on its own does not provide enough information to work with. | Seven-tenths | large piece |
full-fat cream | One point six. | The amount equals to 1/4 cup, which is equivalent to 60 ml or 2 fluid ounces. |
butter is a versatile ingredient, often used in cooking and baking | I’m sorry, but your request seems to be incomplete. Could you please provide the text you would like me to rephrase? | One tablespoon |
hard cheese | 0.4 remains unchanged in its meaning when rephrased. | 1 oz is equivalent to 30 grams. |
Full-fat cream cheese | 1.6 remains unchanged. | 1/4 cup is equivalent to 50 grams or 1.75 ounces. |
Carbs in Vegetables
Opt for darker leaves when choosing leafy greens, as they have higher nutritional value and are low in carbohydrates. To ensure a well-rounded diet, incorporate various greens like spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.
Not only greens, but there are also various low-carb vegetables that can be included in a keto diet like cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
In addition to greens, keto eating includes a variety of low-carb vegetables like cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
Please provide the original text that you would like me to rephrase. | Grams of net carbohydrates. | Size of the serving |
Average sliced lettuce. | Half of a whole. | 1 cup is equivalent to 50 grams or 1.75 ounces. |
Sliced Swiss chard. | Eight tenths. | One cup equivalent to 35 grams or 1.25 ounces. |
The greens of collard have been sliced. | Eight tenths. | 35 grams or 1.25 ounces in 1 cup |
Sliced bok choy. | 0.8 is the same as eight tenths. | 1 cup, weighing 70 grams or 2.4 ounces. |
Sorry, but I’ll need more than just one word to rephrase. Could you please provide more context or the full text that you would like me to rephrase? | 2.7 remains the same. | The weight of 150 grams is equivalent to 5.3 ounces. |
green legumes | The numerical value of 6.4 remains unchanged. | 150 grams, which is equivalent to 5.3 ounces. |
Zucchini/courgette, which is a type of summer squash | It remains unchanged. | The weight is equivalent to 150 grams or 5.3 ounces. |
Pumpkin is a type of winter squash. | The number 9 remains unchanged. | The weight is 150 grams or 5.3 ounces. |
No rephrasing can be done as there is no text provided in the question. Please provide the text that needs to be rephrased. | Two and two equals four. | The weight of 150 grams is equivalent to 5.3 ounces. |
cooked spinach | One point two | The quantity is 1/2 cup or 90 g, which is equivalent to 3.2 oz. |
Italian dark-leaf kale. | 2.1 – Please provide a different text to rephrase. | A weight of 150 grams is equivalent to 5.3 ounces. |
curly kale | The number 5.4 remains the same. | The weight of 150 grams is equivalent to 5.3 ounces. |
cabbage of the savoy variety | The number 4.5 remains the same. | 5.3 oz / 150 g |
white cabbage | There are 5 people participating in the event. | 150 grams, which is equivalent to 5.3 ounces. |
Red cabbage | The number 7.9 remains the same. | 150 grams, which is equivalent to 5.3 ounces. |
stalk of celery | 1.6 remains unchanged. | 3 medium-sized items weighing 120 grams or 4.2 ounces |
green peppers | 3 and a half. | A piece weighing 120 g / 4.2 oz. |
red peppers | 4.7 remains the same. | 120 grams or 4.2 ounces per piece. |
chopped tomatoes | The numerical value 4.8 remains unchanged. | 180 grams or 6.3 ounces equals one cup. |
The vegetable commonly known as eggplant is also referred to as aubergine. | 3.5 can be restated as three point five. | A weight of 150 g equals 5.3 oz. |
chopped broccoli | There is no context provided for “6.1,” so it is not possible to rephrase the text while maintaining the same meaning. Please provide more information or a specific sentence or paragraph to be rephrased. | The weight of 150 g is equivalent to 5.3 oz. |
Cauliflower should be expressed in different words but still conveying the same idea. | 4.5 remains unchanged. | The weight of 150 grams is equivalent to 5.3 ounces. |
White mushrooms. | Three point four | The weight of the item is 150 grams or 5.3 ounces. |
brown mushrooms | 5.6 remains the same. | 150 grams is equivalent to 5.3 ounces. |
Sliced white onion. | There are no changes to be made to the sentence “2.2” as it seems to be an incomplete fragment and does not convey a clear meaning. | 40 grams or 1.4 ounces is equal to 1/4 cup. |
Rewrite the text while keeping the meaning the same: garlic. | 0.9 remains the same. | 1 single clove |
Carbs in Fruit
Incorporating fruits into a nutritious keto diet is possible. Opt for low-carb fruits like raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado.
Please provide the original text that you would like me to rephrase. | Grams of net carbs. | Size of a portion. |
Sliced strawberries. | The number 4.7 remains unchanged. | 85 grams or 2.9 ounces is equal to half a cup. |
raspberries | There is no actual text provided to rephrase. Please provide the text you would like me to rephrase. | 62 grams, which is equivalent to 2.2 ounces, equals 1/2 cup. |
Please provide the text that you would like me to rephrase about “blackberries”. | Rephrase the text below while maintaining the same meaning: 3.1 Three point one. | 72 grams or 2.5 ounces is equivalent to half a cup. |
The meaning is not clear as there is no text provided. Please provide the text that needs to be paraphrased. | There is no text provided to rephrase. The phrase “8.9” does not constitute a text that can be rephrased. Could you please provide a sentence or paragraph for me to rephrase? | 74 grams or 2.6 ounces, equivalent to 1/2 cup. |
avocado | 3.7 stays the same. | the average weight of the piece is 200 g (approximately 7 oz) |
Carbs in Nuts & Seeds
Nuts and seeds provide excellent sources of beneficial fats. Macadamia nuts, hazelnuts, and pecans are rich in monounsaturated fats and low in carbohydrates. Almonds are also a valuable protein source. Various other keto-friendly options include walnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.
In addition to whole nuts, alternatives such as nut and seed butter, coconut, avocado, and cacao butter can be utilized. However, it’s important to be cautious with cashew nuts and pistachios due to their relatively high carbohydrate content.
Please provide the text that you would like me to rephrase. | Grams of net carbs. | The amount of food provided per serving. |
The same meaning cannot be maintained as the text “macadamia nuts” is only a phrase and cannot be further rephrased. | one point five | 1 oz is equivalent to 30 g. |
Almonds are a type of nut that carry various health benefits. | 2.7 stays the same. | The quantity is equivalent to 30 grams or 1 ounce. |
Pecans are a type of nut. | One point two | 1 oz is equivalent to 30 g |
The text “hazelnuts” is already concise and does not require rephrasing. | I’m sorry, but your request is incomplete. Could you please provide the text you would like me to rephrase? | 1 ounce is equivalent to 30 grams. |
almonds | The government should implement strict regulations to curb the escalating pollution levels in the city. | 1 ounce is equivalent to 30 grams. |
Cashew nuts | The value of 7.6 remains the same even after paraphrasing the text. | 1 oz / 30 g |
seeds of pumpkins | It is required to rephrase the text provided as it is not clear what is intended with the phrase “1.3”. Please provide a clear sentence or context to be rephrased. | 1 ounce is equivalent to 30 grams. |
Seeds from sunflowers | The text “3.2” cannot be rephrased as it does not contain any meaningful information or context to be changed. It is a numerical value that does not convey any specific meaning or message. | 1 oz / 30 g |
Unsweetened sesame paste is known as tahini. | 1.8, which stands for one point eight, should be preserved in its original form without any changes. | One tablespoon |
chia seeds | The number 0.4 expressed in decimal form. | One tablespoon. |
pistachio kernels | 4.9 remains unchanged. | 1 ounce is equivalent to 30 grams. |
Carbs in Condiments & Other Foods
When it concerns condiments, it is important to carefully check the labels and steer clear of products containing additional sugar, starches, inflammatory fats like soybean oil, and other unnecessary additives.
Please provide the text that needs to be paraphrased. | Grams of net carbs | Size of serving |
Unsweetened almond milk. | 0.3 might be seen as a decimal representing a fraction. | The equivalent measurements are 1/4 cup, which is equal to 60 ml or 2 fl oz. |
Milk derived from coconuts. | 1.6 can be rephrased as “one point six.” | A measurement of 1/4 cup is equivalent to 60 ml or 2 fl oz. |
creamed coconut milk | The number 2.7 remains unchanged. | 60 ml or 2 fl oz, which is equivalent to 1/4 cup. |
olives | The number 0.2 is to be rephrased while maintaining the same meaning. | 1 ounce is equivalent to 30 grams. |
Only the solids of sauerkraut. | Half of something. | A measurement of 1/4 cup is equivalent to 35 grams or 1.25 ounces. |
Please provide the text that you would like me to rephrase. | Seven tenths. | One tablespoon |
Tomato purée is a condensed form of tomatoes. | The number 5.7 should be restated while keeping the original meaning. | 1 tablespoon |
apple cider vinegar should be rephrased | One-tenth. | One tablespoon |
Coconut aminos refers to a sauce that is derived from coconuts. | There is a lot of pollution in the city due to the high number of cars. | 1 tablespoon |
Chocolate with a high cocoa content (85%). | 5.7 remains unchanged. | 30 grams is equivalent to 1 ounce. |
Flour made from coconuts. | 3.2 stays the same. | 30 grams or 1 ounce is equal to 1/4 cup. |
Almond flour, synonymous with ground almonds, is a versatile gluten-free ingredient with the same meaning. | The number 2.2 remains unchanged. | A measurement of 1/4 cup is equivalent to 25 grams or 0.9 ounces. |
ground flaxseeds | 0.6 remains unaltered. | 38 grams or 1.3 ounces, equivalent to 1/4 cup. |
Powder made from psyllium husk. | One point four | A measurement of 1/4 cup is equal to 16 grams or 0.6 ounces. |
Erythritol is a sugar substitute. | Half of something. | 1 tablespoon |
drops of stevia | Less than 0.1. | A quarter teaspoon |
dry red wine | Please provide the full text you would like us to rephrase. | 1 glass has a capacity of 5 fl oz. |
dry white wine | I’m sorry, but there is no text provided to be rephrased. | 1 glass which has a capacity of 5 fluid ounces. |
sugar-free beverages with an alcohol content of about 40% | I’m sorry, but you have not provided any text to be paraphrased. Can you please provide me with the text that needs to be rephrased? | 1 jigger is equal to 1.5 fluid ounces. |
Which Fats Are Healthy on a Keto Diet?
Extra-virgin olive oil, avocado oil, almond oil, and macadamia oil, which are rich in monounsaturated fats (MUFA), are ideal for cold use, stir-fries, completing dishes, or for use after cooking. Besides incorporating added fats and oils, it is also recommended to include foods with high amounts of healthy fats like avocados, nuts, seeds, fatty fish, grass-fed beef, and eggs.
