I’ve been thinking about doing the keto diet but I was curious about how much fruit I can eat, and whether they were keto friendly.
I did some research and here’s what I found.
Generally, 3 to 4 pieces of fruit per day will not kick you out of ketosis.
To maintain ketosis you typically need to consume less than 100g of carbohydrates per day.
The average piece of fruit contains 30g to 50g of carbohydrates.
In this article, I will explain the different kinds of fruit and how many carbs are in each.
When doing a keto diet you also need to limit yourself to vegetables that are low in carbs – so I’ll provide a list of those as well so you can plan out how many fruits and vegetables you can eat in a day to maintain ketosis.
How Much Fruit Can You Eat on Keto?
Ketosis is a great way to burn fat in a short amount of time.
But, in learning more about the keto diet I wanted to know how much fruit you can eat on the keto diet.
Here’s what I found…
To maintain ketosis you shouldn’t eat more than 3 to 4 pieces of fruit per day.
Ketosis is achieved when you consume less than around 100g of carbohydrates.
An average piece of fruit contains ⅓ to ¼ of this amount.
But, certain fruits are lower or higher in carbs than others.
Nutritionists recommend eating 4 pieces of fruit each day (source), therefore, you should aim to be just on the border line with ketosis.
And when eating fruit on ketosis you’ll need to keep an eye on how many carbs you’re consuming.
Here’s a table that shows how many carbohydrates are in 3.5 oz 7 oz (200g) of popular fruit.
This is equivalent to about a cup of fruit.
|Fruit||Carbohydrates per 7 oz (200g) – 1 serving|
As you can see there is a bit of variation in how much carbohydrates fruit have.
Bananas and apples for example are quite high in carbohydrates.
How Many Berries Can You Eat a Day on Keto?
Berries are a delicious treat and taste delicious on their own or in a bunch of different recipes.
But, on the keto diet how many of them can you eat.
On average, you can eat about 4 to 5 cups of strawberries a day at the most and maintain ketosis.
1 cup of strawberries contains about 20g of carbohydrates.
To maintain ketosis you should consume less than 100g of carbohydrates.
Chances are you’ll get carbohydrates from other food such as vegetables, and other fruits.
Therefore, you can virtually eat as many strawberries as you like on the keto diet.
But, you’ll just need to cut back on the amount of other fruit you eat.
Here’s a table that illustrates what I mean:
|Strawberries you eat||Other fruits and vegetables you can eat|
|1 cup||4 cups|
|2 cups||3 cups|
|3 cups||2 cups|
|4 cups||1 cup|
It’s not very likely you’ll eat more than about 3 cups of strawberries in a day as you’ll probably get a bit bored of the taste and feel like some potatoes or something more savoury.
But, that should give you an indication.
However, when staying on the keto diet it’s necessary to plan your meals in advance.
So, it can be helpful to create a spreadsheet with the fruits and vegetables you like to eat, and decide what fruit you’ll eat on which day.
And how much of each you’ll eat.
Can You Eat Berries Everyday on Keto?
I really like to eat certain fruits like blueberries.
But, I was curious whether I can eat berries everyday on the keto diet.
I did some calculations based on how many carbohydrates are in berries.
Here’s what I found…
As a general rule, you can eat berries everyday on the keto diet.
Berries contain on average 20g of carbohydrates per serving.
In this case, 1 serving is 7 oz (200g) – about 1 cup.
Therefore, if you eat 1 cup of berries a day it still leaves room for around 4 cups of other fruits and vegetables.
As a result, it’s perfectly fine to eat berries everyday on the keto diet.
Can Too Many Strawberries Kick You Out of Ketosis?
Strawberries are also one of my favorite fruits, can you also eat a lot of strawberries and stay in ketosis?
You can virtually eat as many strawberries as you like and stay in ketosis.
About 1 cup of strawberries has 16g of carbohydrates.
To maintain ketosis it’s recommended not to consume more than 100g of carbohydrates.
So, you can eat around 6 cups of strawberries and still stay in ketosis.
6 cups is a lot of strawberries. I think anyone would struggle to eat that many strawberries.
If you ate as many as you could I would estimate the average person could eat around 3 to 4 cups of strawberries unless they really pushed themselves.
So, in my opinion you can pretty much eat as many strawberries as you like as long as you stay in ketosis.
The main thing to watch out for is that you don’t go over 100g of carbohydrates with other fruit and vegetables.
For example, if you eat 1 cup of strawberries you can typically only eat another 4 cups of other fruits and vegetables.
Will Sugar From Fruit Kick You Out of Ketosis?
Fruit also contains sugar in the form of glucose.
On the keto diet though does the sugar in fruit take you out of ketosis?
Sugar in fruit is equivalent to the carbohydrates in fruit.
If you consume too much fruit in conjunction with other vegetables that contain carbohydrates it is possible it will kick out of ketosis.
However, you would need to consume more than about 5 cups of fruit for that to happen.
A typical fairly healthy person might eat around 5 cups of fruit and vegetables per day.
For example, they could have a few bananas with breakfast or morning tea which is 1 cup of fruit.
Then for lunch they might have a salad.
That’s another cup of vegetables.
Then as they proceed throughout the day it’s possible to get to 5 cups of fruit and vegetables which would technically knock you out of ketosis.
Certain fruits and vegetables are lower in carbs than others. So, they’re preferred if you’re on the keto diet.
Here’s a list of some of the lowest carb fruits and vegetables:
And low carb vegetables:
- Iceberg lettuce
- White mushrooms
- Swiss chard
- Bell peppers
What Fruits Can I Eat on a Keto Diet?
Certain fruits are very high in sugars which means they’re high in carbohydrates.
Therefore, you should be aware when eating them that too much can kick you out of ketosis.
Overall, you can eat virtually any fruit on the keto diet.
The main consideration is that you don’t eat too many fruits that are especially high in carbohydrates.
Examples are, bananas, grapes, and mango.
Bananas contain about 3 times the carbs of other fruit.
However, as long as you monitor your total carb intake and don’t exceed 100g per day you should stay in ketosis.
1 large banana or about 1 cup of banana contains 46g of carbs.
Therefore, if you eat around 2 bananas you’ll be at the daily carb limit to maintain ketosis.
Are Cucumbers Keto?
You might still be trying to wrap your head around the keto diet and what foods you can eat to maintain ketosis.
For example, can you eat cucumber on the keto diet?
As a general rule, cucumbers are fine to eat on a keto diet.
Cucumbers on average contain about 8g of carbohydrates per 7 oz (200g), which is just under a cup.
To maintain ketosis you need to consume less than about 100g of carbohydrates.
Therefore, you can eat about 10 cups of cucumber and still maintain ketosis.
So, feel free to eat it as a snack or add it to your favorite salads on the keto diet.
Is White Rice OK on Keto?
White rice is delicious, especially with some fried vegetables. White rice pudding is also a fan favorite.
But, is white rice keto?
White rice contains too many carbohydrates to be eaten on the keto diet. 1 cup of cooked white rice contains about 60g of carbohydrates.
The maximum carbs you should aim to eat white on a keto diet is 100g.
During the day you will consume other foods that contain carbohydrates.
And 1 cup of rice is about average for 1 meal. So, if you eat white rice it’s very likely you’ll go over the amount of carbs you should consume to maintain ketosis.
But, as long as you monitor how many carbs you’re getting it’s perfectly fine to eat rice from time to time or on a cheat day.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.