SugarHigh Team
Keto Friendly Fruits List: Net Carbs per 100 g (USDA)
Net carbs = carbs minus fiber, per 100 g, USDA FoodData Central. GI from Atkinson 2008, Table 1, where available.
| Fruit (raw) | Net carbs / 100 g | USDA FDC | GI |
|---|---|---|---|
| Strawberries | 5.7 g | 167762 | No value in Table 1 |
| Watermelon | 7.2 g | 167765 | 76 |
| Orange | 9.4 g | 169097 | 43 |
| Apple, without skin | 11.5 g | 171689 | 36 |
| Pineapple | 11.7 g | 169124 | 59 |
| Mango | 13.4 g | 169910 | 51 |
| Banana | 20.2 g | 173944 | 51 |
| Dates, Medjool | 68.3 g | 168191 | 42 |
How to use this list
Keto is about total net carbs for the day. Healthline describes a keto carb limit of around 25 g per day (Healthline). Fruits near the top of this table fit more easily in measured portions. The same Healthline article names avocados, lemons, limes and berries such as strawberries, raspberries and blackberries as keto friendly fruits.
FAQ
Which fruit is lowest in net carbs here?
Strawberries, at 5.7 g per 100 g.
Is banana keto?
At 20.2 g net carbs per 100 g, it is hard to fit.
Are low GI fruits automatically keto?
No. Dates are low GI (42) but very high in net carbs.
