Keto fruits

Most fruit is too sugary for keto, but avocado, olives, lemons and berries fit in sensible portions.

Lowest in net carbs per serving: green olives (0.1 g), lemon zest (0.1 g), açaí (unsweetened purée) (1 g), black olives (1 g), lemon juice (1 g).

Keto-friendly 16

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly fruits
Food	Net carbs	Calories	Protein	Fat	Fiber
Green olives 5 olives	0.1 g	20	0.1 g	2.1 g	0.5 g
Lemon zest 1 tsp	0.1 g	1	0 g	0 g	0.2 g
Açaí (unsweetened purée) 1 frozen pack	1 g	70	1 g	5 g	3 g
Black olives 5 large olives	1 g	26	0.2 g	2.4 g	0.4 g
Lemon juice 1 tbsp	1 g	3	0.1 g	0 g	0 g
Lime juice 1 tbsp	1.2 g	4	0.1 g	0 g	0.1 g
Passion fruit 1 fruit (pulp)	2.3 g	17	0.4 g	0.1 g	1.9 g
Coconut (fresh) ½ cup shredded	2.5 g	142	1.3 g	13 g	3.6 g
Blackberries ½ cup	3.1 g	31	1 g	0.4 g	3.8 g
Rhubarb 1 cup diced	3.3 g	26	1.1 g	0.2 g	2.2 g
Raspberries ½ cup	3.4 g	32	0.7 g	0.4 g	4 g
Star fruit 1 medium fruit	3.6 g	28	0.9 g	0.3 g	2.5 g
Lemon 1 lemon (flesh)	3.8 g	17	0.6 g	0.2 g	1.6 g
Strawberries ½ cup halves	4.3 g	24	0.5 g	0.2 g	1.5 g
Gooseberries ½ cup	4.4 g	33	0.7 g	0.4 g	3.2 g
Boysenberries ½ cup frozen	4.5 g	33	0.7 g	0.2 g	3.5 g

Limit — small portions 12

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions fruits
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Apricots (fresh) 1 apricot	3.2 g	17	0.5 g	0.1 g	0.7 g	Raspberries
Cranberries (fresh) ½ cup	4.2 g	23	0.2 g	0.1 g	1.8 g	Raspberries
Blueberries ¼ cup	4.5 g	21	0.3 g	0.1 g	0.9 g	Raspberries Blackberries
Guava 1 fruit	4.9 g	37	1.4 g	0.5 g	3 g	Strawberries Raspberries
Currants (fresh) ½ cup	5.3 g	31	0.8 g	0.1 g	2.4 g	Raspberries Gooseberries
Mulberries ½ cup	5.7 g	30	1 g	0.3 g	1.2 g	Blackberries Raspberries
Prickly pear 1 fruit	6.1 g	42	0.8 g	0.5 g	3.7 g	Raspberries Strawberries
Plums 1 plum	6.6 g	30	0.5 g	0.2 g	0.9 g	Blackberries
Clementines & mandarins 1 clementine	7.6 g	35	0.6 g	0.1 g	1.3 g	Strawberries Raspberries
Kiwi 1 kiwi	8 g	42	0.8 g	0.4 g	2.1 g	Strawberries Raspberries
Asian pear 1 small fruit	8.6 g	51	0.6 g	0.3 g	4.4 g	Strawberries Jicama
Kumquats 5 kumquats	8.9 g	67	1.8 g	0.8 g	6.2 g	Lemon Strawberries

Not keto 38

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto fruits
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Figs 1 medium fig	8.1 g	37	0.4 g	0.2 g	1.5 g	Raspberries Fruit swaps →
Maraschino cherries 5 cherries	9.7 g	41	0.1 g	0.1 g	0.8 g	Raspberries Strawberries Fruit swaps →
Watermelon 1 cup diced	11 g	46	0.9 g	0.2 g	0.6 g	Strawberries Raspberries Cucumber Fruit swaps →
Grapefruit ½ grapefruit	11 g	52	0.9 g	0.2 g	2 g	Lemon Raspberries Fruit swaps →
Cantaloupe 1 cup diced	11 g	53	1.3 g	0.3 g	1.4 g	Strawberries Raspberries Fruit swaps →
Peaches 1 medium peach	12 g	59	1.4 g	0.4 g	2.3 g	Raspberries Strawberries Fruit swaps →
Oranges 1 orange	12 g	62	1.2 g	0.2 g	3.1 g	Strawberries Lemon Fruit swaps →
Quince 1 fruit	12 g	52	0.4 g	0.1 g	1.7 g	Raspberries Fruit swaps →
Applesauce (unsweetened) ½ cup	12 g	51	0.2 g	0.1 g	1.3 g	Pumpkin purée (canned) Raspberries Fruit swaps →
Pomegranate ½ cup arils	13 g	72	1.5 g	1 g	3.5 g	Raspberries Fruit swaps →
Papaya 1 cup pieces	13 g	62	0.7 g	0.4 g	2.5 g	Strawberries Fruit swaps →
Honeydew melon 1 cup diced	14 g	61	0.9 g	0.2 g	1.4 g	Strawberries Raspberries Fruit swaps →
Banana chips 1 oz	14 g	145	0.6 g	9.4 g	2.2 g	Shredded coconut (unsweetened) Pork rinds Pecans Chips swaps →
Lychee 10 lychees	15 g	63	0.8 g	0.4 g	1.2 g	Raspberries Strawberries Fruit swaps →
Soursop ½ cup pulp	15 g	74	1.1 g	0.3 g	3.7 g	Strawberries Raspberries Fruit swaps →
Dates 1 Medjool date	16 g	66	0.4 g	0 g	1.6 g	Pecans Sugar-free chocolate chips Fruit swaps →
Pomelo 1 cup sections	16 g	72	1.4 g	0.1 g	1.9 g	Lemon Strawberries Fruit swaps →
Sour cherries 1 cup pitted	16 g	78	1.6 g	0.5 g	2.5 g	Raspberries Blackberries Fruit swaps →
Tamarind ¼ cup pulp	17 g	72	0.8 g	0.2 g	1.5 g	Lime juice Lemon juice Fruit swaps →
Goji berries 1 oz dried	18 g	98	4 g	0.1 g	3.6 g	Raspberries Blackberries Fruit swaps →
Dried apricots ¼ cup halves	18 g	80	1.1 g	0.2 g	2.4 g	Pecans Raspberries Fruit swaps →
Pineapple 1 cup chunks	19 g	83	0.9 g	0.2 g	2.3 g	Strawberries Star fruit Fruit swaps →
Apples 1 medium apple	21 g	95	0.5 g	0.3 g	4.4 g	Strawberries Raspberries Jicama Fruit swaps →
Dried mango 1 oz	21 g	89	0.7 g	0.3 g	0.7 g	Shredded coconut (unsweetened) Pecans Fruit swaps →
Cherries 1 cup pitted	21 g	97	1.6 g	0.3 g	3.2 g	Raspberries Blackberries Fruit swaps →
Pears 1 medium pear	22 g	101	0.6 g	0.2 g	5.5 g	Blackberries Fruit swaps →
Mango 1 cup pieces	22 g	99	1.4 g	0.6 g	2.6 g	Strawberries Raspberries Fruit swaps →
Canned fruit cocktail ½ cup	22 g	91	0.5 g	0.1 g	1.2 g	Raspberries Strawberries Fruit swaps →
Bananas 1 medium banana	24 g	105	1.3 g	0.4 g	3.1 g	Avocado Raspberries Fruit swaps →
Dragon fruit 1 cup cubed	25 g	116	1.2 g	0.4 g	3.1 g	Strawberries Raspberries Star fruit Fruit swaps →
Persimmons 1 fruit	25 g	118	1 g	0.3 g	6 g	Strawberries Raspberries Fruit swaps →
Grapes 1 cup	26 g	104	1.1 g	0.2 g	1.4 g	Raspberries Blackberries Fruit swaps →
Prunes 5 prunes	27 g	115	1 g	0.2 g	3.4 g	Chia seeds Flaxseed (ground) Blackberries Fruit swaps →
Durian ½ cup	28 g	179	1.8 g	6.5 g	4.6 g	Avocado Raspberries Fruit swaps →
Dried cranberries ¼ cup	31 g	123	0.1 g	0.4 g	2.1 g	Pecans Raspberries Pumpkin seeds Fruit swaps →
Raisins 1 small box	32 g	129	1.4 g	0.1 g	1.9 g	Pecans Pumpkin seeds Fruit swaps →
Jackfruit 1 cup sliced	36 g	157	2.8 g	1.1 g	2.5 g	Strawberries Oyster mushrooms Fruit swaps →
Plantains 1 cup boiled	36 g	166	1.5 g	0.1 g	3.6 g	Turnips Jicama Cauliflower Potatoes swaps →