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8 Low-Carb Fruits to Enjoy on the Keto Diet | A Peek to Wellness

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Many of us know fruits as nature’s candy. 

They are healthy, delicious, and provide us with many nutrients. 

That’s why we should be eating them more than actual candy. 

What if you are trying to lower carbohydrates and sugar in your diet?

Then, fruits no longer seem like a good option. 

Many of them are high in sugar, sometimes enough to meet low-carb goals. 

Does this mean that you have to give up fruits to succeed on the keto or low-carb diet?

For the most part, yes. 

But, I am glad to tell you that there are some exceptions out there. 

In this article, you’ll learn about low-carb fruits as well as fruits that don’t fall into that category. 

If you are on the keto diet and want to learn more about which foods are keto-friendly, check out this list here. 

Raspberries

close up of raspberries

Berries are great options on a low-carb diet, which includes raspberries. 

Raspberries are low in calories and carbs, and high in fiber. 

These berries have a sweet and tart flavor. 

They are the go-to when you want something sweet. 

Raspberries are also excellent because they have antioxidants. 

Antioxidants protect your body from cellular damage, which is linked to diseases such as cancer and heart disease. [1]https://www.healthline.com/nutrition/raspberry-nutrition#antioxidants [2]https://www.ncbi.nlm.nih.gov/pubmed/25942353

Studies one and two show that raspberries have potent antioxidant and anti-inflammatory activity. [3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/ [4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/

Raspberry Nutrition Data

One cup (123g) of raspberries has the following nutrition data: [5]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2053/2

  • Carbs: 14.7 g
  • Dietary Fiber: 8 g
  • Net Carbs: 6.7 g
  • Total Fat: 0.8 g
  • Protein: 1.7 g
  • Vitamin A: 1% Daily Value (DV)*
  • Vitamin C: 54% DV
  • Vitamin E: 5% DV
  • Vitamin K: 12% DV
  • Folate: 6% DV
  • Calcium: 3% DV
  • Magnesium: 7% DV
  • Phosphorous: 4% DV
  • Potassium: 5% DV
  • Manganese: 41% DV

*To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Raspberries

Raspberries are delicious right out of the container. 

They do have a short shelf-life, so you have to use them soon after purchase. 

Here are some other low-carb ways you can enjoy raspberries:

Avocados

sliced avocado

Avocados are technically a fruit, which is one reason why it’s on this list. 

They are also a healthy addition to your diet, regardless of if you are low-carb or not. 

Most fruits have more carbs than any other macronutrient. 

Avocados differ because they are mostly fat instead. 

This fruit is a considerable deal in the low-carb world because of its health benefits and versatility. 

Not only are avocados low in carbs, high in fats, but they are also full of essential vitamins and nutrients. 

For example, avocados contain more potassium than bananas. 

Getting enough potassium is important because it can help keep blood pressure low. [6]https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section2 [7]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816263/

Studies such as this, and this showed that avocados also help lower bad cholesterol and increase good cholesterol levels. [8]https://www.ncbi.nlm.nih.gov/pubmed/8561655 [9]https://www.ncbi.nlm.nih.gov/pubmed/1308699

If you were looking for excuses to include more avocados in your food, you just found one. 

Avocado Nutrition Data

One cup (150g) of avocados has the following nutrition data: [10]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

  • Carbs: 12.8 g
  • Dietary Fiber: 10.1 g
  • Net Carbs: 2.7 g
  • Total Fat: 22 g
  • Protein: 3 g
  • Vitamin A: 4% Daily Value (DV)*
  • Vitamin C: 25% DV
  • Vitamin E: 16% DV
  • Vitamin K: 39% DV
  • Folate: 30% DV
  • Calcium: 2% DV
  • Magnesium: 11% DV
  • Phosphorous: 8% DV
  • Potassium: 21% DV
  • Manganese: 11% DV

*To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Avocados

As I said before, avocado is a versatile fruit. 

There are different ways to include them in your diet. 

Below are only a few of the recipes available:

Blackberries

close of blackberries on a vine

Here is another berry that you can add to the foods that you can eat. 

Blackberries are high fruits that you can either eat raw or add to a recipe. 

Besides having little carbs, they are also healthy. 

For one, they are high in the mineral manganese.

Why is manganese necessary?

Manganese plays a role in the health of your immune system and bones. 

They are also important in forming collagen for healing wounds. [11]https://www.healthline.com/health/benefits-of-blackberries#health-benefits

Blackberries are also high in fiber. 

A diet high in fiber helps improve digestion and control blood sugar. [12]https://www.healthline.com/health/benefits-of-blackberries#nutrition-facts-and-calories

Blackberry Nutrition Data

One cup of blackberries (144g) has the following nutrition data: [13]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2

  • Carbs: 14.7 g
  • Dietary Fiber: 7.6 g
  • Net Carbs: 7.1 g
  • Total Fat: 0.7 g
  • Protein: 2 g
  • Vitamin A: 6% Daily Value (DV)*
  • Vitamin C: 50% DV
  • Vitamin E: 8% DV
  • Vitamin K: 36% DV
  • Folate: 9% DV
  • Calcium: 4% DV
  • Magnesium: 7% DV
  • Phosphorous: 3% DV
  • Potassium: 7% DV
  • Manganese: 47% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Blackberries

Blackberries taste great when eaten raw. 

You can also enjoy recipes such as the ones below:

Star Fruit

big and small starfruit
Image by ngkhanhlinh85 from Pixabay

This fruit doesn’t usually catch my eye in the market, but that has now changed. 

Star fruit deserves a second look, especially on a low-carb diet. 

Not only are you introducing some diversity in our foods, but also getting some health benefits as well. [14]https://www.healthline.com/nutrition/star-fruit-101#benefits

Star fruit can come in two main sizes: big or small. 

The more significant sized fruits tend to be sweeter than the smaller ones. 

In a 2015 study, researchers found that star fruit has anti-inflammatory properties. [15]https://www.ncbi.nlm.nih.gov/pubmed/26706843

In another study, researchers found that start fruit helped reduced the risk of fatty liver and high cholesterol levels. [16]https://www.ncbi.nlm.nih.gov/pubmed/24846002

Star Fruit Nutrition Data

The following is nutrition data for 1 cup (132g) of star fruit: [17]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1858/2

  • Carbs: 9 g
  • Dietary Fiber: 3.7 g
  • Net Carbs:  5.3 g
  • Total Fat: 0.4 g
  • Protein: 1.4 g
  • Vitamin A: 2% Daily Value (DV)*
  • Vitamin C: 76% DV
  • Vitamin E: 1% DV
  • Vitamin K: 0% DV
  • Folate: 4% DV
  • Calcium: 0% DV
  • Magnesium: 3% DV
  • Phosphorous: 2% DV
  • Potassium: 5% DV
  • Manganese: 2% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Star Fruit

If you are interested in adding star fruit to a recipe, check out the methods below:

Strawberries

white bowl with whole strawberries

So far, every fruit ending in “berry” has been low calorie and low carb. 

Strawberries are no exception.

These red bundles of joy not only pack a sweet taste but many nutrients as well. 

Strawberries are high in antioxidants, including the ones that protect you against heart disease and cancer. [18]https://www.healthline.com/nutrition/foods/strawberries#plant-compounds

Some studies also suggest that strawberries help reduce blood sugar levels by slowing down glucose digestion. [19]https://www.healthline.com/nutrition/foods/strawberries#benefits

Strawberry Nutrition Data

These are the nutrition facts for 1 cup (152g) of strawberries: [20]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

  • Carbs: 11.7 g
  • Dietary Fiber: 3.0 g
  • Net Carbs: 8.7 g
  • Total Fat: 0.5 g
  • Protein: 1.0 g
  • Vitamin A: 0% Daily Value (DV)*
  • Vitamin C: 149% DV
  • Vitamin E: 2% DV
  • Vitamin K: 4% DV
  • Folate: 9% DV
  • Calcium: 2% DV
  • Magnesium: 5% DV
  • Phosphorous: 4% DV
  • Potassium: 7% DV
  • Manganese: 29% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Strawberries

Due to its popularity, you should not have a hard time finding recipes with strawberries. 

Here are some to check out:

Cantaloupe

cantaloupe in white plate
Image by colibri5 from Pixabay

Maybe you expected to see blackberries on this list, but a melon?

It’s true. 

In moderation, you can include cantaloupe in your list of low-carb fruits. 

And I am emphasizing the word moderation. 

Cantaloupes contain a lot of beta-carotene which your body can convert into Vitamin A or antioxidants that protect your cells. [21]https://www.healthline.com/health/food-nutrition/benefits-of-cantaloupe#betacarotene

If you weren’t considering cantaloupe before, be sure to consider it today. 

Cantaloupe Nutrition Data

The following are nutrition facts for 100 grams of cantaloupe: [22]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1954/2

  • Carbs: 8.8 g
  • Dietary Fiber: 0.9 g
  • Net Carbs: 7.9 g
  • Total Fat: 0.2 g
  • Protein: 0.8 g
  • Vitamin A: 68% Daily Value (DV)*
  • Vitamin C: 61% DV
  • Vitamin E: 0% DV
  • Vitamin K: 3% DV
  • Folate: 5% DV
  • Calcium: 1% DV
  • Magnesium: 3% DV
  • Phosphorous: 1% DV
  • Potassium: 8% DV
  • Manganese: 2% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Cantaloupe

While cantaloupe is excellent by itself, here are some recipe ideas:

Watermelon

picture of sliced watermelons
Photo by Daria Shevtsova from Pexels

Here is another melon fruit that you can add in moderation to your low-carb diet. 

Not only is it low-calorie and full of flavor, but it also provides you many essential nutrients. 

As its name suggests, watermelon contains a lot of water, which is one way to keep you hydrated. 

Good hydration is not only good for cell health but also helps you feel fuller faster. [23]https://www.healthline.com/nutrition/watermelon-health-benefits#section1

One thing that watermelon can improve is heart health. 

According to researchers, lycopene in watermelon can reduce the risk of heart disease through things such as lowering cholesterol levels. [24]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/ [25]https://www.healthline.com/nutrition/watermelon-health-benefits#section4

Watermelon Nutrition Data

This is the nutrition data for 100 grams of watermelon: [26]https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2

  • Carbs: 7.5 g
  • Dietary Fiber: 0.4 g
  • Net Carbs: 7.1 g
  • Total Fat: 0.2 g
  • Protein: 0.6 g
  • Vitamin A: 11% Daily Value (DV)*
  • Vitamin C: 13% DV
  • Vitamin E: 0% DV
  • Vitamin K: 0% DV
  • Folate: 1% DV
  • Calcium: 1% DV
  • Magnesium: 2% DV
  • Phosphorous: 1% DV
  • Potassium: 3% DV
  • Manganese: 2% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Watermelon

Here are some ideas for eating watermelon in new ways:

Coconut

sliced apart of coconut
Image by miguelcruz30 from Pixabay

Coconuts are known for being used in a variety of ways: coconut oil, coconut milk, etc. 

Like avocados, coconuts have more fat in it than carbs. 

So, it is is an excellent addition to a low-carb diet. 

They aren’t a good source of vitamins other than some B-vitamins. 

They do have a significant amount of minerals like manganese, though. [27]https://www.healthline.com/nutrition/coconut-nutrition#section2

Coconuts contain an amino acid called arginine, which helps the cells responsible for regulating insulin in your body. [28]https://www.healthline.com/nutrition/coconut-nutrition#section4

Researchers showed this effect in a 2011 study. [29]https://www.ncbi.nlm.nih.gov/pubmed/21050842

Coconut Nutrition Data

The following is nutrition data for 1 cup (80g) of coconut meat: [30]https://nutritiondata.self.com/facts/nut-and-seed-products/3106/2

  • Carbs: 12.2 g
  • Dietary Fiber:  7.2 g
  • Net Carbs: 5.0 g
  • Total Fat: 26.8 g
  • Protein: 2.7 g
  • Vitamin A: 0% Daily Value (DV)*
  • Vitamin C: 4% DV
  • Vitamin E: 1% DV
  • Vitamin K: 0% DV
  • Folate: 5% DV
  • Calcium: 1% DV
  • Magnesium: 6% DV
  • Phosphorous: 9% DV
  • Potassium: 8% DV
  • Manganese: 60% DV
  • *To learn more about %Daily Value and what it means, check out this article here. 

Recipes with Coconut

Coconut is excellent in a variety of ways. 

It is an excellent substitute for flour and milk. 

Here are some other ways to get your coconut:

Takeaways

Fruits are natural and whole foods, which is why they have been healthy for us for many years. 

However, many fruits contain a lot of sugars. 

You may be worried about how you can continue to eat some of your favorite fruits on a low-carb diet. 

Hopefully, this article provides you with some fruits that you can still eat and feel good. 

Here are those fruits again:

  • Raspberries
  • Avocados
  • Blackberries
  • Star Fruits
  • Strawberries
  • Cantaloupe
  • Watermelon
  • Coconut

Just be aware of your portion sizes. 

Except for avocado and coconut, these fruits still contain more carbs than fat. 

Even if the sugars they have are natural, they are still carbs that you have to monitor. 

If you are looking for more information about the ketogenic dieta nd what foods are allowed on it, check out these articles:

Let me know what you thought about this article in the comments below. 

Like what you read? Share with your friends!

References   [ + ]

About Seun Oyeku

Seun Oyeku is part of the team that brings you the A Peek To Wellness blog. She has embarked on a journey to improve her well-being, and she's bringing everyone with her. She believes that wellness is about improving your physical, mental, and emotional health together. From topics such as in meditation or workouts, she strives to you to bring you the information that can lead to your success. Even if that means you have to take things one peek at a time. href="https://wwwapeektowellness.com/about/" target="_blank">Read more about me here

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