Low Carb Fruits for Keto: 10 Fruits With the Lowest Carbs
Low carb fruits ranked by net carbs — from olives and avocado to berries and watermelon — plus how much of each fits your keto day and which fruits to avoid.
How much fits your day?
Per 100 g: 4.8–5.4 g net carbs · about 3/4 cup is 90 g
Low carb fruits at a glance
Net carbs per 100 g, from the ranking in this article.
Low Carb Fruits Ranked: Quick Answer
Quick answer: The low carb fruits that fit keto best are olives (~0.5 g net carbs per 100 g), avocado (1.8–2.7 g), coconut, star fruit and berries (4–6 g). Watermelon and citrus work in small portions. Bananas, grapes, mango and all dried fruit are too high in sugar for keto.
| # | Fruit | Net carbs / 100 g | Why it works on keto |
|---|---|---|---|
| 1 | Olives (green) | ~0.5 g | Near-zero carbs, rich in healthy fats |
| 2 | Rhubarb | 1–3.3 g | Lowest-carb “baking fruit” (use a zero-carb sweetener) |
| 3 | Avocado | 1.8–2.7 g | Most fat, most fiber — the ideal keto fruit |
| 4 | Coconut (flesh) | 3.7–6 g | MCT fat source, very high fiber |
| 5 | Star fruit | 3.9–4.9 g | Very low sugar for a tropical fruit |
| 6 | Blackberries | 4.3–5 g | High fiber and antioxidants |
| 7 | Raspberries | 4.8–5.4 g | Best fiber-to-carb ratio of any berry |
| 8 | Lemons / limes | 4.9–7.7 g | Best as flavor — about 0.5 g per tablespoon of juice |
| 9 | Strawberries | 5.5–6 g | Sweet, low sugar, loaded with vitamin C |
| 10 | Watermelon | 7.2–8.3 g | Mostly water — fine in small portions |
Want the Full Low-Carb Produce List?
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How Much Fruit Fits Your Keto Day?
On strict keto (under 20 g net carbs a day), a sensible fruit budget is about 5 g net carbs. Here is what 5 g looks like:
| Fruit | ≈ 5 g net carbs | Roughly |
|---|---|---|
| Raspberries | ~90 g | about 3/4 cup |
| Blackberries | ~100 g | about 2/3 cup |
| Strawberries | ~85 g | about 7 medium berries |
| Watermelon | ~70 g | about 1/2 cup diced |
| Avocado | more than 1 whole | a whole avocado (~150 g) ≈ 3–4 g |
| Olives (green) | — | even 40 green olives ≈ 0.5 g |
Portions are estimates based on the net carbs per 100 g above. Not sure what your daily carb limit is? Get it in 60 seconds with the free keto calculator.
Why Fruit Choice Matters on Keto
Fruit contains natural sugars — fructose, glucose and sucrose. On keto, where you eat roughly 20–50 g of net carbs a day, one large serving of the wrong fruit can use your whole budget. That is why low carb fruits with lots of fiber are the ones that fit.
Use net carbs, not total carbs
Net carbs = total carbs − fiber
Fiber is not absorbed as sugar, so it does not count toward your keto limit. High-fiber fruits like berries and avocado have far fewer net carbs than their total carb number suggests. More in our guide to net carbs vs total carbs.
Berries: The Best Sweet Low Carb Fruits
Berries have the best ratio of fiber to sugar of any sweet fruit, which makes them the go-to low carb fruits when you want something sweet on keto.
Raspberries — the fiber powerhouse
About 8 g of fiber per cup makes raspberries one of the most filling low carb fruits.
Nutrition (per 100g):
Rich in vitamin C and antioxidants. Half a cup (about 60 g) has roughly 3 g net carbs — safe even on strict keto.
Blackberries — rich in antioxidants
Almost tied with raspberries, and packed with anthocyanins, the dark pigments with anti-inflammatory effects.
Nutrition (per 100g):
Good source of vitamin C, vitamin K and manganese. Half a cup (about 70 g) has around 3.5 g net carbs.
Strawberries — low sugar, high vitamin C
The most popular berry on keto: sweet, juicy and low in calories.
Nutrition (per 100g):
One cup of sliced strawberries covers about 100% of your daily vitamin C for roughly 9 g net carbs; half a cup is the easier keto portion.
Blueberries — moderate, not free
Blueberries have about 12 g net carbs per 100 g — roughly twice as much as strawberries. Half a cup (75 g) has about 9 g net carbs, so on strict keto treat them as an occasional topping, not a daily snack.
Avocado, Olives and Tomatoes: Surprise Keto Fruits
Botanically these are fruits — and they are the lowest carb fruits you can eat.
Avocado — the king of keto fruits
Avocado is mostly healthy fat and fiber, which is why it has so few net carbs.
Nutrition (per 100g):
Over 75% of its calories come from monounsaturated fat, and it has more potassium per 100 g than a banana. A whole avocado has only about 3–4 g net carbs.
Olives — the lowest carb fruit
Olives are technically stone fruits, and green olives have the fewest net carbs of any fruit.
Nutrition (per 8 green olives, ~21 g):
Rich in monounsaturated fat and vitamin E. They are brined, so watch the salt if you manage blood pressure.
Tomatoes — versatile and low carb
Used as a vegetable, but botanically a fruit.
Nutrition (per 100g):
The main dietary source of lycopene, which is absorbed better with fat such as olive oil. Tomato paste and sun-dried tomatoes are far more concentrated — measure them.
Melons: Low Carb Fruits in Small Portions
Melons are mostly water, so they are light — but they have more sugar than berries per 100 g.
Watermelon — mostly water
Over 90% water, so a small bowl is refreshing and light.
Nutrition (per 100g):
One cup (154 g) has about 11 g net carbs — too much for strict keto, but half a cup fits easily.
Cantaloupe and honeydew
- Cantaloupe: about 7.3 g net carbs per 100 g; a one-cup serving is roughly 12–13 g.
- Honeydew: about 8–9 g net carbs per 100 g, with plenty of potassium.
Both fit moderate low-carb plans (30–50 g a day) in small portions but need tracking on strict keto.
Citrus: Flavor With Minimal Carbs
The most useful citrus on keto is the kind you squeeze, not the kind you eat whole.
Lemons and limes
- Lemons: about 6.5 g net carbs per 100 g
- Limes: 4.9–7.7 g net carbs per 100 g
A tablespoon of juice has only about 0.5 g carbs, so use them freely in water, dressings and marinades.
Grapefruit
About 7–9 g net carbs per 100 g. On strict keto, limit it to a quarter or half of a fruit as an occasional treat. Grapefruit interacts with many medications, including some statins — check with your doctor.
Other Low Carb Fruits Worth Knowing
Star fruit and kiwi
Star fruit: 3.9–4.9 g net carbs per 100 g. Only 31 calories per 100 g and rich in vitamin C — one of the best tropical options for keto.
Kiwi: about 11–12 g net carbs per 100 g. Very high in vitamin C; one small kiwi is the realistic keto portion.
Coconut — fat and fiber
Unsweetened coconut flesh is high in fat, including MCTs, and very high in fiber.
Nutrition (per 100 g flesh):
Always choose unsweetened coconut: sweetened flakes can have several times the carbs.
Rhubarb — the baking exception
Rhubarb has just 1–3.3 g net carbs per 100 g. Botanically it is a vegetable, but it is used like a fruit. It is very sour, so sweeten it with erythritol, stevia or monk fruit instead of sugar.
Fruits to Avoid on Keto
Pair fruit with fat or protein
Eating fruit with fat or protein — berries with unsweetened Greek yogurt, cream or nuts — slows sugar absorption and keeps you full longer.
🚫 Highest carb — avoid
Bananas (~20 g net carbs per 100 g), grapes (~17 g), lychee (~15 g). A medium banana alone has about 24 g net carbs.
⚠️ High carb — rare small portions only
Mango (~13 g), pineapple (~12 g), cherries (11–14 g), apples (~11 g).
🚫 Processed forms — always avoid
Fruit juice, smoothies and dried fruit. Juice removes the fiber (a cup of orange juice has about 25 g carbs), and drying concentrates sugar: prunes have about 64 g carbs per 100 g.
Keto recipes with low carb fruit
Low Carb Fruits: Frequently Asked Questions
What fruit has the lowest carbs?
Green olives have the lowest net carbs of any fruit — about 0.5 g per 100 g. Among fruits people eat in bigger portions, avocado is the lowest at 1.8–2.7 g net carbs per 100 g, followed by coconut, star fruit, blackberries and raspberries.
Can you eat fruit on keto?
Yes, if you choose low carb fruits and watch portions. Berries, avocado, olives, coconut and lemon or lime fit easily into 20–50 g of net carbs a day. High-sugar fruits like bananas, grapes and mango do not.
Which low carb fruits are best for keto?
Avocado and olives are the best because they are mostly fat and fiber. For something sweet, raspberries and blackberries (about 5 g net carbs per 100 g) and strawberries (5.5–6 g) are the top picks.
Is watermelon low carb?
Watermelon is moderately low carb: about 7–8 g net carbs per 100 g, because it is over 90% water. A half cup (about 70 g) has around 5 g net carbs and fits a keto day; a full cup has about 11 g.
How many carbs are in a banana?
About 20 g net carbs per 100 g. A medium banana has roughly 24 g net carbs — more than a whole day’s limit on strict keto — so bananas are not keto-friendly.
Is lychee keto friendly?
No. Lychee has about 15 g net carbs per 100 g, similar to grapes. A few lychees can use most of a strict keto carb budget.
Can I drink fruit juice on keto?
No. Juice removes the fiber and leaves concentrated sugar: a cup of orange juice has about 25 g of carbs. Small amounts of lemon or lime juice (about 0.5 g carbs per tablespoon) are the exception.
Data & Sources
- Nutrition values (carbs, fiber, calories per 100 g): USDA FoodData Central. Values vary by variety, ripeness and brand, so ranges are shown.
- Carb limits for ketosis (20–50 g net carbs a day): Paoli et al., European Journal of Clinical Nutrition (2013).
- Keto diet overview and safety: The Ketogenic Diet, StatPearls (NCBI Bookshelf).