Net Carbs In Fruits For Keto Dieters
This is a list of common fruits showing their carb content.
The carb content is figured as per 100 grams, or about 3 ½” ounces. Net carbs are total carbs minus fiber. Fiber is counted as carbs, but doesn’t really absorb in the body.
Note: If you are ever stuck at a certain weight and you can’t lose anymore, try counting your carbs as total carbs and not net carbs. This will lower your carb count even more and can often break a weight loss stall.
Fruit is pretty much not done on Keto.
However, several of the berries are fine, and theoretically, small amounts of fruit could be ok.
However, anything sugary, including sweet fruit, will tend to trigger your body’s insulin response. For that reason, it’s probably best to stay away from super sugary items, even if it’s within the total carb limit. That overrides the net carbs in fruits.
This is a generalized guide of net carbs in fruits. It’s an approximation as each individual piece of produce will vary in carb content.
Fruits In The ‘Possible’ Zone
Berries are some of the few fruits that will work with keto.
Blackberries – 5 grams
Cranberries – 5 grams
Raspberries – 5 grams
Peaches – 5 grams
Lemon – 5 grams
This next group are int the ‘be very careful’ zone.
Gooseberries – 6 grams
Strawberries – 6 grams
Apricot – 8 grams
Grapefruit – 9 grams
Orange – 10 grams
Kumquats – 9 grams
Pomelo – 9 grams
Honeydew Melon – 9 grams
Cantaloupe – 7 grams
Watermelon – 8 grams
Cherries – 10 grams
Pineapple – 8 grams
Plums – 8 grams
Coconut Meat – 6 grams
Fruits in the No Go Zone
These don’t work at all.
Kiwi – 12 grams
Blueberries – 11 grams (some people say these are ok in small doses)
Grapes – 12 grams
Goji Berries – 18 grams
Tangerines – 11
Pears – 12 grams
Bananas – 20 grams
Mango – 13 grams
Lychee – 14 grams
Apple – 12 grams
And last, pretty much all dried fruit is like eating sugar straight. Raisins, Dates, Mango, anything dried only concentrates the sugar.
Net carbs in fruits have a problem beyond the amount of carbs. It’s that the carbs are really in the form of sugar. So be very sparing with this entire part of the diet.
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Have a Happy, Healthy Day
Livtar
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