One small study showed that in healthy volunteers, diets of 20 and 50 grams of carbs promoted ketosis with equal success. This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction. Should you find any inaccuracy in this guide, please email fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes. Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.
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Most information at Diet Doctor is free forever. We're fully funded by the people, via an optional membership. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.Īll our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic.
When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. The guide contains scientific references. Andreas Eenfeldt, MD and was last updated on December 8, 2022. Peach: One medium-sized (150 grams) contains 13 grams of carbs.įruits and berries: A keto guide - the evidence.Cantaloupe: One cup (160 grams) contains 11 grams of carbs.Clementine: One medium-sized (75 grams) contains 9 grams of carbs.Blueberries: Half a cup (75 grams) contains 9 grams of carbs.Cherries: Half a cup (75 grams) contains 8 grams of carbs.Kiwi: One medium-sized (70 grams), contains 8 grams of carbs.Plum: One medium-sized (65 grams) contains 7 grams of carbs.Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.Blackberries: Half a cup (70 grams) contains 4 grams of carbs.Raspberries: Half a cup (60 grams) contains 3 grams of carbs.Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:
Try topping it with a dollop of unsweetened whipped cream. 5 What fruits can I eat on a ketogenic diet?įrom time to time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. 4 In fact, some vegetables, like bell peppers and kale, have more vitamin C than any of the citrus fruits - and a lot less carbs and sugar. And if in doubt, you may want to measure your ketones to learn how fruit affects you.ĭon’t we need to eat fruit to get important vitamins and minerals? No, you can get those same nutrients from vegetables. You might even be able to eat a few cherries or a small plum. On a keto diet you can have some berries every so often and it won’t likely take you out of ketosis.
Grapes: 16 grams of net carbs, 1 gram of fiber, 17 grams of total carbsīanana: 20 grams of net carbs, 2.5 grams of fiber, 22.5 grams of total carbs Mango: 13 grams of net carbs, 1.5 grams of fiber, 14.5 grams of total carbs Kiwi: 12 grams of net carbs, 3 grams of fiber, 15 grams of total carbs Pear: 12 grams of net carbs, 3 grams of fiber, 15 grams of total carbs Pineapple: 12 grams of net carbs, 1.5 grams of fiber, 13.5 grams of total carbsĪpple: 12 grams of net carbs, 2.5 grams of fiber, 14.5 grams of total carbs Plum: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbsĬherries: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbs Orange: 9 grams of net carbs, 2.5 grams of fiber, 11.5 grams of total carbs Peach: 8 grams of net carbs, 1.5 grams of fiber, 9.5 grams of total carbsĬlementine: 10 grams of net carbs, 1.5 grams of fiber, 11.5 grams of total carbs Watermelon: 7 grams of net carbs, 0.5 gram of fiber, 7.5 grams of total carbsĬantaloupe: 7 grams of net carbs, 1 gram of fiber, 8 grams of total carbs
Lemon: 6 grams of net carbs, 3 grams of fiber, 9 grams of total carbsĬoconut: 6 grams of net carbs, 9 grams of fiber, 15 grams of total carbs
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