![Keto-friendly Fruits & Portions [Printable]](https://images.squarespace-cdn.com/content/v1/5d67edcb2b3916000123b290/1584726623577-LCP0AID81AYAJ83XQJCI/Keto+Approved+Fruits+List+Main.png)
Snag Our Fruit on Keto Printable Instantly
Great news: Ogden Clinic Medical Weight Loss will never tell you that fruit is off the table. Several of our patients enjoy having fruit here and there, and we believe fruit can fit perfectly into a balanced, low carb lifestyle. To understand which types of fruits are preferred in a fat-adapted diet, let’s take a dive into net carbs.
Net Carbs VS Sugar Content in Fruit
To stay in ketosis, you need to limit your carb intake to 5-10% of your daily calories. For a standard 2,000 calorie diet, that’s 25-50g of carbs per day.
For patients who enjoy eating fruit, having a portion that stays within those boundaries is great. But it’s important to distinguish that some fruits have much more sugar than others. For example, a medium banana has ~22g of sugar--that can be troublesome.
In a fat-adapted diet, some fruits are definitely better options than others, such as berries. Berries are very high in fiber, meaning they’re lower in net carbs.
Total carbs - Fiber = Net carbs
Unlike sugar, fiber is a type of carbohydrate that slows digestion down and does not cause an insulin response. That’s why fiber is subtracted from the total carbohydrates to give us that magic number: the net carbs.
In general, the sweeter the fruit, the more carbs it has (think: pineapple, mango, bananas). This isn’t always the case though. For example, strawberries have a sweet, tart flavor, yet rank among the best fruits on the list. Even a squeeze of lime could fit right into a low carb diet while brightening up the flavor of food.
Need a quick list? Download our Keto Approved Fruits List for over 25 fruits (plus portion sizes) that keep net carbs under 10 grams.
Keep life sweet!
