Fruits are a great source of fiber and contain vital nutrients, essential vitamins, and minerals. Fruits also provide a wide variety of antioxidants, like flavonoids that may boost your metabolism and maintain your body healthy.
Eating fruit can offer many health benefits and reduce the risk of diseases like cancer, inflammation, heart issues, and diabetes.
Eating fruit during a diet can be tricky, especially for people following Ketogenic Diet, it is essential to learn how to choose a low calorie fruits and enjoying all the vitamins, minerals, and fiber present in fruits.
Many people choose a low calorie diet for different purposes some are health issues, control diabetes, or weight loss or management. Dieters find it challenging to exclude fruit from the diet.
Eating sweets may cause more sugary cravings, making it difficult to stick to a low calorie diet, the best option is adding fruit with least calories, highest fiber, and limit your servings to a few per week.
Eating Fruit During Keto Diet
When following Keto diet, you will not consume fruits rich in carbohydrates, however, avocado, some berries, and low calorie fruits are allowed, remember not to have more than 5-10 % of carbs to stay on ketosis.
These particular low calorie fruits are higher in fiber and are considered Keto friendly fruits.
Avocados are a great source of vitamins C, E, K, and B-6, 5, riboflavin (B2), thiamine (B1), niacin (B3), folate, pantothenic acid.
Avocado also contains many minerals like, magnesium, manganese, copper, iron, zinc, phosphorous, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids, most of the calories in an avocado come from its healthy fats.
There are approx. 6 grams of carbs and 4.2 grams of fiber, 2g of protein in ½ of an avocado.
Avocados do not contain any cholesterol or sodium and are low in saturated fat, we must consider avocado keto friendly.
Raspberries provide Vitamin C, E, antioxidants, and potassium, essential to heart function, and lower blood pressure. The omega-3 fatty acids in raspberries can prevent stroke and heart disease They also contain manganese, necessary for healthy bones, and skin, raspberries are also rich in fiber that helps regulate blood sugar.
Net carbs per ½ cup: 3.4
1 cup: calories 64, 15 g Carbohydrate, 1.5g protein, 8 grams of fiber.
Blackberries are a great source of vitamin K that plays an important role in bone metabolism, rich in Vitamin C necessary for the collagen to regenerate the skin, It's fiber, may regulate bowel movements, reduce cholesterol and make you feel fuller longer. The Manganese and other minerals present in blackberries prevent osteoporosis, and improve the immune system.
Eating fruits like blackberries may improve brain health and help prevent memory loss caused by aging.
1 cup: Calories 62, carbs 14g, Protein 2g, 4 grams of fiber.
Strawberries are an excellent addition to any diet because they are a source of vitamin C, B9, manganese, potassium, rich in antioxidants, and fiber. Strawberries may help to decrease oxidative stress, reduce inflammation, improve vascular function, blood sugar control, reduce the LDL (bad) cholesterol.
Carbohydrates in strawberries are considered low, around 12 g per cup (152g) of Strawberries.
Guava is an excellent source of dietary fiber, rich in antioxidants, vitamin C, potassium. This remarkable nutrient content gives them many health benefits. The higher levels of potassium and soluble fiber in guavas may contribute to improved heart health.
1 fruit: calories 38, Carbs 8g, Protein 1.4g, 4.5 grams of fiber.
Rhubarb is a good source of magnesium and a very good source of dietary fiber, vitamin C, vitamin K, calcium, potassium, and manganese. It is also low in sodium, and cholesterol.
1 cup: Calories 26, carbs 6g, Protein 1.1g, fiber 2.2g
What Fruit Has the Lowest Carbs
High calorie fruits are also very nutritional fruits rich in antioxidants, vitamins, minerals, phytonutrients, and fiber to neutralize the content of carbohydrates in fruits.
Here a list of the lowest carb fruit, Serving Size, Net Carbs
1 Net Carb or Less
Avocado, ½ cup, 1
2 Net Carbs or Less
Coconuts, ¼ cup, 1.3
Raspberries, ¼ cup, 1.7
Rhubarb, ½ cup, 1.7
Cranberries, ¼ cup, 2
3 Net Carbs or Less
Strawberries, ¼ cup, 2.3
Watermelon, ¼ cup, 2.6
Blackberries, ¼ cup, 2.7
Starfruit, ¼ cup, 3
Apricot, ¼ cup, 3
4 Net Carbs or Less
Red Raspberries, ½ cup, 3.4
Lemon, ¼ cup, 3.5
Honeydew, ¼ cup, 3.6
Black Raspberries, ½ cup, 3.7
Currant, ¼ cup, 4
Elderberries, ¼ cup, 4
Blueberries, ¼ cup, 4
5 Net Carbs or Less
Persimmon, ½ of small, 4.1
Cherries, ¼ cup, 4.2
Strawberries, sliced, ½ cup, 4.7
Pineapple, ¼ cup, 4.8
Strawberries, 1 whole large, 5
Acai Berry, 1 oz, 5
6 Net Carbs or Less
Watermelon, ½ cup, 5.2 carbs
Guava, ½ cup, 5.3 carbs
Tangelo, ½ of a whole, 6carbs
7 Net Carbs or Less
Prickly Pear (Cactus Pear), 1 whole, 6.2
Mango, ¼ cup, 6.3
Grapes, ¼ cup, 6.7
Raisins, Golden, 1 tbsp, 6.8
Raisins, Seedless, 1 tbsp, 6.8
Cantaloupe, ½ cup, 7
8 Net Carbs or Less
Peach, 1 small, 7.2
Plum, ¼ cup, 7.6
Passion Fruit (Maracuya), ¼ cup, 7.7
Grapefruit (red orange), ½ of whole, 7.9
9 Net Carbs or Less
Apple, ½ of whole, 8.7
Kiwi, 1 whole, 8.7
Tangerine, 1 small, 8.8
Gooseberries, ¼ cup, 9
Ugli Fruit, ½ of whole, 9
10-ish Net Carbs
Japanese, ½ of medium, 10
Bartlett, ½ of medium, 10.3
Anjou, ½ of medium, 10.5
Asian, 1 whole, 10.5
Bosc, ½ of medium, 10.5
Pomegranate, ¼ of whole, 10.4
Banana, ½ of small, 10.6
There’s probably more low calorie fruits than you thought...
Fruits are a special sweet treat, calculating net carbs on the fruits you want to consume will help you not to exceed on your daily calories.
Serving Size: 1/4 cup
Low Calorie Fruits | Net Carbs per serving size 1/4 cup
Apricot (1 whole) 3.1
Avocado (1 whole) 0.5
Carambola/Starfruit (1 whole) 3.0
Grapefruit (1 whole) 9.0
Lemon (1 whole) 3.8
Orange (1/2) 6.5
Passionfruit (1 whole) 2.0
Peach (1 whole) 8.9
Plantain (1/2 med/10″) 6.0
Plum (1 whole) 7.6
Low Carb Berries
Here’s a quick list of all the low carb berries.
Berry | Net Carbs Serving Size: 1/4 cup
Acai Berry (1 oz) 5.0
Huckleberry (3.5 oz) 8.0
Loganberry (3.5 oz) 8.0
Pokeberry shoots 1.0
Salmonberry (3.5 oz) 8.0
Are you ready to add some low calorie fruit to your diet?