Fruits are a tricky one when it comes to what is and what isn't keto-friendly. I am myself a fruit lover and loves to eat different kinds of fruit but when it comes to the keto diet what we typically look for are foods that are very low in net carbohydrates. Fruits can be a bit all over the place when it comes to their macros. If you're reading this, you're wondering if the dragon fruit is something you can eat on the diet.
Dragon fruit is not keto-friendly. A single 6 ounce serving of the exotic fruit contains 17 grams of net carbohydrates. So, if you are on the lower end of carb consumption for the diet, it can be easy to go overboard with this fruit.
I hate to be the bearer of bad news, but this juicy treat is out of the question for those watching their carb intake. Even if you snuck one on a cheat day, the rest of the day would likely be blown. If you'd like to learn more about why we've come to this conclusion, and a few keto-friendly fruits, read on.
Reasons Why Dragon Fruit Is Not Keto Friendly:
While the dragon fruit is far from the worst thing you could eat on a ketogenic diet, it is still a bit too high in net carbs per serving to be used as a regular snack. On its own, the white and black speckled flesh of the dragon fruit is a rather nutritious food with a decent amount of fiber per serving and even a little protein.
Curious about dragon fruit nutritional stats? Look no further:
- Serving size: 6 ounces
- Total fat: 0 grams
- Cholesterol: 0 grams
- Sodium: 0 grams
- Total Carbohydrates: 22 grams
- Dietary Fiber: 5 grams
- Sugar: 13 grams
- Protein: 2 grams
(Nutrition facts are taken from Pitaya Plus Dragon Fruit Frozen Cubes)
So, with total carbohydrates at 22 grams, after we subtract dietary fiber of 5 grams, that leaves us with 17 grams of net carbs per serving of dragon fruit.
Micro-nutrients:
Micro-nutrients are pretty decent as well, and the fruit is a good source of Magnesium, Iron, and Vitamin C. The macros aren't the worst, but they are a little low in value to be considered part of a ketogenic diet, especially if your target is around 20 grams of carbohydrates per day.
What Fruits Are Good for a Keto Diet?
Now there is no need to be low because what if we can't eat Dragon fruit there are lots of other delicious fruits that can quench our desires and still can keep us in keto. Typically, we think of fruits as sweet foods, and sweet foods often mean that they are chock full of those pesky carbs. But we all get those cravings for a juicy piece of fruit, especially after a good run or session in the gym. I will tell you some great fruit choices you can have on a ketogenic diet.
- Watermelon
- Berries
- Peaches
- Cantaloupe
- Starfruit
- Kiwi
- Cherries
- Clementines
Watermelon
If you want something juicy and sweet, it's hard to beat a good slice of watermelon, especially when the temperatures are up and the sun is shining.
Nutrition Value in watermelon:
They've got around 11 grams of net carbohydrates per cup of the sweet pink flesh. So, you get to eat more of that juicy goodness compared to dragon fruit and not have to worry quite so much about going overboard. But, as most of us can attest, it is pretty easy for one slice to turn into two...or three.
Berries
Many berries are reasonably safe bets if you're looking for a fruity snack. Because of their size and relatively high nutrient density, they are a keto-friendly way to feel a bit naughty and not ruin your hard work. Raspberries come in at 3 grams of carbs per half-cup, blackberries at 4 grams, and blueberries at 9 grams. They are great for a handful-sized snack or blended into that high-fat protein smoothie.
Peaches
A medium-sized peach has around 13 grams of net carbs. That's not bad for a whole fruit. While it is still pretty high and should be treated as a treat, a peach can be a good option if you're willing to pay extra attention to the rest of your carbs for the day. Did someone say peaches and cottage cheese? Sign us up.
Cantaloupe
You might not be that excited to read that the cantaloupe is a low net carb fruit. Few people have ever been excited to eat this type of melon, but it is a decent option. But, if you're new to the diet, eliminating processed foods and added sugars can make a good slice of cantaloupe taste like the sweetest melon you've ever eaten. They've got 11 grams of net carbs per cup, making them non-obtrusive to the ketogenic lifestyle.
Starfruit
Also known as the carambola, the starfruit is an interestingly shaped fruit with a sweet-and-sour flesh. They might not be available year-round in your area, but they are one of those fruits that you might want to snatch up when you see them in the grocery store bins. With 4.3 grams of net carbs per cup, these Southeast Asian fruits are a treat worth having for keto folks. They're also rich in vitamin c, potassium, and copper, making them a worthwhile treat that is easy to manage within your limit for daily carbs.
Kiwis
Kiwis are those weird, brown, hairy fruits with glistening green flesh. You might be familiar with the flavor, but you might not be familiar with the fruit itself. One kiwi contains around 8 grams of net carbs. Said to taste like a cross of mango and strawberry, the humble kiwi is an excellent choice for a fruit snack on those days where you just can't resist. If you're confused about preparing and eating one of these odd-looking fruits, know that you can eat the skin. Just bite into the thing like an apple. The skin is high in fiber, so it is well worth eating, especially on keto, where every gram of fiber counts.
Cherries
Half of a cup of cherries will run you about 8 grams of net carbs. That's not bad for a snack. There is one thing we've learned, though, when it comes to eating cherries. They are hard to put down. Half a cup is one thing, but if you're just snacking, spitting pits, and going back into the bag, it can be effortless to go overboard. Fast. So, while cherries are rich in antioxidants and are anti-inflammatory, watch out for that carbohydrate creep when you get to snacking.
Clementines
One little clementine has about 9 grams of net carbs. They have a decent amount of fiber despite their size, so they are an ok option for a fruit snack. But again, since they are so delicious, easy to peel and eat, these little hybrid oranges can be a dangerous temptation and quickly push you over your threshold for the day. Since they have their own easy to peel wrapper, they are easy to throw into a pocket or bag when hunger strikes. Pair that with a handful of macadamia nuts, and you're good to go.
