I’m on a keto diet because it gives me mental clarity, and also eliminates the peaks and valleys in energy and mood that come with burning glucose as fuel. I stay more even mentally, emotionally and physically.
A keto diet can feel pretty restrictive at times though. I eat roughly 50 grams of net carbs a day. That doesn’t leave much room for fruit, which tends to have a lot of sugar. Some vegetables, like potatoes and sweet potatoes are high carb too..
I’ve found that some fruits are quite low in sugar though. 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 enjoy some of your faves while staying in ketosis! Or even if you’re not keto, it can help you cut carbs.
Lowest Carb (Carbohydrate) 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
Pears, Peaches – 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
More keto and health hacking articles here (keto baked goods and sweeteners) and here (trying a CGM for 3 weeks).
Check out my podcast, Mark Cool, Outside the Box Life on Youtube