What fruits are safe on the ketogenic diet?

Most of us on the ketogenic diet when thinking of fruits, we often associate sugars with fruits so assume that they are not at all allowed to be consumed on keto. Some fruits can be eaten more than others on keto, based on their levels of carbohydrates. The glycemic index is a helpful tool to help choose our keto fruits.

Keto Fruits

The following list of fruits may be consumed on the ketogenic meal plan based on their the glycemic index values:

Avocado

AvocadoWhile avocados are often thought of as vegetables, they are technically fruits (botanically avocados are actually large berries) that grow on trees, originating from South Central Mexico and only they are safe, but should be consumed often on a keto diet. An average size avocado weighs around 201 grams and it is loaded with healthy (over 300) calories: 29 grams of fat, 17 grams of carbs, 13 grams of which are dietary fibers and only 1.3 grams of sugar. It contains vitamins A, B6, B12, C and D. Avocados also contain nutrients like calcium, iron, magnesium and folate.

Berries

BerriesAs berries like blueberries (11.6g net carbs / 100g), cranberries (7.4g net carbs), blackberries (5g net carbs), raspberries (5g net carbs), mulberries (8.3g net carbs) and strawberries (6g net carbs) have both low glycemic index and low glycemic load, they may be consumed on the ketogenic diet in moderation.

Watermelon

Though it barely made the list, watermelon can be eaten on keto in moderation as well. 100 grams of watermelon contains 8 grams of carbs, only 0.4 grams of which is dietary fiber and 6 grams of sugar. They are a good source of vitamins A and C.

Coconut

While coconuts are higher in total carbs, 15g totals carbs / 100g, they are also high in dietary fiber, 9g and the remaining 6 grams of carbohydrates is sugar. They very high in fat, 33g total fat / 100g and are a source of magnesium, calcium as well as vitamins C and B6.

Non-Keto Fruits

Non-keto fruitsFruits high in sugars like apples (10g of sugar / 100g), bananas (10g of sugar), peaches (8g of sugar) and grapes (16g of sugar) are not suitable for keto so they should be avoided to remain in ketosis.

To learn more about the basics of what is safe to consume while in ketosis, read: What to eat on keto?