A keto diet can feel pretty restrictive in terms of carbs. With my current macronutrient profile, I’m eating roughly 50 grams of net carbs a day. That doesn’t really leave a lot of room for fruit and some vegetables.
There is a very wide range of net carbs in the fruit world, though. I’ve compiled this list to help remind me that I can eat fruit. I just have to be selective.
One of the nice things is that berries are one of the low-carb fruits, and I love berries! Melon too!
Hope this list helps you to enjoysome of your faves while staying in ketosis!
Lowest Carb Fruits:
Raspberries – 1/2 cup (62g): 3g net carbs
Blackberries – 1/2 cup (72g): 3g net carbs
Strawberries – 1/2 cup sliced (75g): 4g net carbs
Blueberries – 1/4 cup (37g): 4g net carbs
Watermelon – 1 cup diced (152g): 7g net carbs
Cantaloupe – 1 cup diced (160g): 8g net carbs
Honeydew – 1 cup diced (170g): 9g net carbs
Highest Carb Fruits:
Banana – 1 medium (118g): 23g net carbs
Apple – 1 medium (182g): 14g net carbs
Pineapple – 1 cup diced (165g): 12g net carbs
Mango – 1 cup diced (165g): 25g net carbs
Grapes – 1 cup (151g): 24g net carbs
Pear – 1 medium (178g): 12g net carbs
What about Vegetables? Low and high Carb Vegetables?
Lowest Carb Vegetables (updated):
Spinach – 1 cup raw (30g): 1g net carbs
Lettuce – 1 cup shredded (36g): 1g net carbs
Cucumber – 1/2 cup sliced (52g): 1g net carbs
Zucchini – 1/2 cup sliced (90g): 2g net carbs
Asparagus – 1/2 cup (90g): 2g net carbs
Cauliflower – 1/2 cup chopped (57g): 2g net carbs
Broccoli – 1/2 cup chopped (78g): 3g net carbs
Cabbage – 1 cup chopped (89g): 2g net carbs
Highest Carb Vegetables:
Corn – 1 ear (90g): 19g net carbs
Peas – 1/2 cup (80g): 7g net carbs
Potato – 1 medium (213g): 31g net carbs
Sweet Potato – 1 medium (130g): 20g net carbs
Beets – 1/2 cup (85g): 6g net carbs
Carrot – 1 medium (61g): 5g net carbs
Parsnip – 1 medium (133g): 24g net carbs
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