Keto Fruits

Free Printable: Low Carb & Keto Food List

• What I’ve Learned About Keto Friendly Fruits
• Keto Fruits List
• Carbs In Fruit
• Fruits To Avoid On Keto
• Recipe Reviews

What I’ve Learned About Keto Friendly Fruits

When I first tried a ketogenic diet many years ago, fruit was probably what I struggled with most. It was pretty obvious that white flour and refined sugar weren’t good for me, but what about keto fruits ? Which ones were okay? What about all those vitamins and minerals?

Unfortunately, the high natural sugar in most fruits makes them too high in net carbs for a keto diet. While eating low carb, I mainly relied on veggies for nutrients, to stay in ketosis. But some types of fruit do have lower sugar content and you can enjoy them in moderation! I recommend pairing them with healthy fats, protein, and fiber to slow the blood sugar spike.

So, while keto-friendly fruits are much more limited than keto vegetables , you don’t have to cut all of them! I’ll explain everything you need to know, including my keto fruit list, low carb recipes I’ve created with them, a handy chart with carb counts, and what to avoid. You’ve got this!

FREE PRINTABLE: KETO FRUIT LIST

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Keto Fruits List

I put together this keto friendly fruits list for two reasons: To show you the best low carb fruit for a keto lifestyle, and to give you delicious recipe ideas . (Of course, enjoying them on their own is fair game, too, in moderation.) For the detailed breakdown of carbohydrates, see my carbs in fruit chart further below, or my keto food list that includes other foods.

Avocado is the most keto friendly fruit of all! (In fact, I love avocados so much that they are part of the Wholesome Yum logo. ;)) I recommend taking advantage of its high healthy fat and fiber content, and enjoying it more frequently than other fruits.

Avocado is one of the few fruits where moderation is not really necessary for a keto lifestyle. Avocados have only 1.8g net carbs per 1/2 avocado serving, and plenty of healthy fats!

My Keto Avocado Recipes:

• The Best Guacamole – Pair this with my keto tortilla chips !
• Keto Broccoli Salad
• Avocado Brownies
• Cucumber Tomato Avocado Salad
• BLT Stuffed Avocado

I’ve got lots more avocado recipes here !

Blackberries are easy to portion control, making them ideal k eto fruits . They taste best in easy desserts, or on their own as a snack.

Blackberries have 3.1g net carbs per 1/2 cup serving.

My Keto Blackberry Recipes:

• Low Carb Blackberry Cobbler
• Berry Ricotta Dessert
• Sugar Free Jelly

Blueberries are one of the best fruits on keto if you watch your portions — they do contain more carbs than most low carb fruit options. I like using them in keto desserts and other baked goods for a burst of natural sweetness.

Blueberries have 8.9g net carbs per 1/2 cup serving.

My Low Carb Blueberry Recipes:

• Keto Blueberry Muffins
• Almond Flour Scones
• Low Carb Blueberry Bread
• Keto Blueberry Cobbler
• Keto Blueberry Cheesecake

Coconuts are loaded with healthy fats and fiber, and I love that they’re versatile for sweet or savory dishes.

While you can enjoy them fresh, I primarily use coconut milk, coconut cream, coconut flakes, and coconut flour for baking. Just keep in mind that coconut flour absorbs a lot of moisture, so needs special coconut flour recipes to work — don’t try to replace other flours with it.

Raw coconut flesh has 2.5g net carbs per 1/2 cup serving, while coconut flour has 2g net carbs per serving.

My Keto Coconut Recipes:

• Coconut Macaroons
• Keto Clusters
• Coconut Flour Chocolate Chip Cookies
• Coconut Chicken
• Coconut Ice Cream

While processed cranberry products often contain lots of added sugar, cranberries by themselves are a naturally low carb fruit.

Raw cranberries have 4.6g net carbs per 1/2 cup serving.

My Keto Cranberry Recipes:

• Sugar Free Dried Cranberries
• Keto Cranberry Sauce
• Broccoli Cranberry Salad
• Cranberry Turkey Casserole

Higher-sugar citrus (like oranges) doesn’t always make the list of k eto friendly fruits , but lemon does! You only need a little bit to add flavor.

One whole lemon has 5.4g net carbs . You can also use the zest which is virtually net carb free (0.1g per teaspoon).

My Low Carb Lemon Recipes:

• Keto Lemon Bars
• Creamy Lemon Chicken
• Keto Lemon Meringue Pie
• Sugar Free Lemonade
• Lemon Almond Cake

Limes are keto fruits, too. I use them a lot for Mexican recipes in particular!

One whole lime has 5.2g net carbs . Similarly to lemons, you can use lime zest freely.

My Keto Lime Recipes:

• Keto Key Lime Pie
• Cilantro Lime Chicken
• Skinny Margaritas
• Cilantro Lime Cauliflower Rice
• Taco Slaw

I’ve never seen raw monk fruit at the store, as it’sprimarily used to make sweeteners — and it’s the primary ingredient in all of my Besti Sweeteners !

Monk fruit extract (and Besti sweetener) has 0 net carbs , as its mogrosides – the sweetening compounds – are not absorbed by the body, so there are no carbohydrates or calories.

My Monk Fruit Sweetener Recipes:

• Keto Cheesecake
• Keto Hot Chocolate
• Keto Donuts
• Keto Cookie Dough
• Keto Ice Cream

Olives have a similar fat and fiber content to avocados, in a much smaller package. They’re easy to snack on or chop up for savory recipes!

Olives have 2.2g net carbs per 1/2 cup serving.

Confession time: I don’t love olives (though I do love olive oil), so I don’t have many recipes with them! But, feel free to request them and I might make an exception. 😉

My Keto Olive Recipes:

• Keto Charcuterie Board
• Antipasto Salad
• Mediterranean Chicken Salad

Raspberries have more fiber than any other keto fruit! Since they’re lower carb than most berries, they’re equally ideal for snacking on their own as well as in recipes.

Raspberries have 3.3g net carbs per 1/2 cup serving.

My Low Carb Raspberry Recipes:

• Chia Pudding – The raspberry version is my fave!
• Keto Cheesecake Bites
• Sugar Free Sorbet
• Fruit Leather – Raspberries are the most keto friendly fruits to make it with!
• Sugar Free Popsicles

Strawberries are surprisingly keto-friendly! With their carb content offset by natural fibers (and lots of vitamin C), you can enjoy these sweet treats in moderation. Just watch your portion size!

Strawberries have about 8.5 net carbs per 1-cup serving (about 8 berries). Pair them with my healthy fruit dip for a simple low carb snack!

Keto Strawberry Recipes:

• Keto Strawberry Cheesecake
• Sugar Free Chocolate Covered Strawberries
• Sugar Free Jam
• Strawberry Spinach Salad
• Keto Strawberry Ice Cream

Yes, tomatoes are keto friendly fruits, not veggies! Whether you cook with them or enjoy them raw, they add so much flavor (and a light sweetness) to every dish.

Tomatoes have 4.8g net carbs per 1 cup serving. They’re also high in lycopene , an antioxidant.

Keto Tomato Recipes:

• Fresh Tomato Salsa
• Sun Dried Tomatoes – Enjoy in moderation!
• Ratatouille
• Caprese Skewers
• Keto Ketchup

Carbs In Fruit

Now that you have the list of keto fruits, you’re probably wondering about the grams of carbs in them. I’ve created this chart with the help of the USDA Food Database :

*Note: The keto fruits with an asterisk are a bit controversial and some people may say they’re not keto friendly. I do enjoy them in moderation, but you decide!

FREE PRINTABLE: KETO FRUIT LIST

Join 300,000+ others to get a FREE keto fruit list with carb counts, plus weekly keto recipes!

Keto Fruit Carbs Chart

Fruits To Avoid On Keto

Unfortunately, any fruit that is not on my list above isn’t a keto fruit! That being said, everyone is different, so I made this chart to show you the carbs in fruits that I don’t consider keto friendly . Some of them seem to have lower numbers, but their tiny serving size and high sugar content isn’t ideal. Feel free to enjoy these in very small amounts if they fit your macros and lifestyle!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)