Low carb diets restrict carbohydrates from foods such as pasta, bread, and sugary treats. These types of diets are typically high in protein, fat, and healthy vegetables. They’re useful for losing weight, improving triglycerides and lipid levels, and controlling blood sugar and insulin levels.
If you’re on a low carb diet, you might be wondering if you can ever have fruit again. Most fruit is relatively high in carbs. For example, one banana has a whopping 17 grams of carbs. Luckily, you don’t have to forgo fruit the entire time you’re on a low carb diet. Instead, there are plenty of lower carb fruits you can enjoy.
How to Choose Low Carb Fruits
Fruit contains natural sugars that add to your daily carb count. However, it’s also chock-full of vitamins and minerals that are extremely helpful to your body. These vitamins and minerals make fruit one of the healthiest sources of carbs you can eat. Fruit is a much better form of carb than a chocolate brownie or a loaf of bread. It’s also high in fiber, which is a type of carbohydrate that passes through your body undigested. Fiber has some nutritional benefits all of its own, such as helping maintain bowel health, lowering cholesterol levels, and helping to control blood sugar levels.
These health benefits make it incredibly advantageous to include fruit as a part of a low carb diet. Just simply choose a fruit that includes less than 15 to 16 grams of carbs per serving. Keep your other meals lower in carbs throughout the day and you’ll still be well within your total carb limits. There are plenty of options within this range, from berries to citrus fruits to all types of melon.
For a variety of low carb fruit that you can have delivered right to your doorstep, check out our Simply Edible™ Bouquet. It’s jam-packed with honeydew melon, cantaloupe, strawberries, and other fresh fruit favorites. Plus, we believe fresh fruit makes all the difference in offer high quality products. We stand by our commitment to our customers of providing a WOW-worthy experience. Edible Arrangements® means Real Fruit. No Kidding™.
Top 10 Low Carb Fruits
If you’re looking for some low carb fruits you can enjoy on a low carb diet, you’ve come to the right place. Here are ten low carb fruits you can enjoy even when watching your carbs:
Watermelon helps you stay hydrated due to its high water content. It’s also low low in calories, with just 46 calories in a cup serving (diced). Plus, that same one cup serving also has just 11 grams of carbs.
Like watermelon, cantaloupe is mostly water. It contains plenty of beneficial vitamins, such as vitamins C and A, potassium, folic acid, calcium, and zinc. It clocks in at 13 grams of carbs per one-half cup serving (cubed).
Strawberries contain even more vitamin C than an orange. Vitamin C has been shown to reduce oxidative stress, heart disease, and risk for cancer. They contain 11 grams of carbs in one cup of whole berries.
Plums contain vitamins and minerals that help your body heal, build muscle, and form blood vessels. Not only are they incredibly tasty, but they’re also low in carbs with only eight grams of carbs in a medium plum.
Kiwis are a nutrient-dense food. In other words, they’re rich in in nutrients, including vitamins C and E, potassium, fiber, and antioxidants, and low in calories. One piece of kiwifruit contain 10 grams of carbs.
High in vitamin C, vitamin A, and potassium, peaches have been shown help improve heart health, digestion, your immune system, and eye health. Plus, they’re low in carbs with just one medium peach containing 11 grams of carbs.
Star fruit has a mild sweet and sour flavor that’s popular in a variety of dishes. It’s a good source of potassium, magnesium, calcium, folate, and more. One medium start fruit contains just six grams of carbs.
Honeydew melon is high in vitamins, fiber, and carotenoids and has ben shown to boost the immune system, promote heart health, and prevent cancer. It contains just 16 grams of carbs in one cup of honeydew balls.
High in antioxidants, vitamins, and minerals, grapefruit may support heart health, aid in blood sugar management, promote better brain function, and so much more. One half of a grapefruit contains just 13 grams of carbs.
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The high level of proanthocyanidins in cranberries helps fight off infections, prevent cancer, combat tooth decay, and nourish skin. They’re also extremely low in carbs with just 12 grams of carbohydrates per cup of raw cranberries (just make sure they aren’t sweetened).
These low carb fruits can be eaten even when you’re watching your carbs. They’re juicy, delicious, packed with vitamins and minerals, and low in sugar, so they can be quite beneficial to add to your diet.
— Update: 06-01-2023 — cohaitungchi.com found an additional article List of the Best Low-Carb Fruits and Vegetables from the website www.healthline.com for the keyword best fruits for low carb diet.
Some low-carb diets specifically say to avoid fruit, at least for a certain part of the diet. This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars.
But these sugars aren’t all bad — for most people, in appropriate amounts, they can all serve a healthy purpose without going overboard on carbs.
The three types of sugars found in fruits are glucose, fructose, and sucrose.
Glucose is the body’s preferred and default energy source for the brain and muscles, as well all other cells in the body.
Fructose is metabolized exclusively by the liver, which is different from how the body metabolizes glucose. While some research has cautioned against regularly consuming high levels of fructose, this advice applies to added fructose, such as high fructose corn syrup or agave nectar, not whole fruit.
Sucrose may be more familiar to you as “table sugar,” but it also occurs naturally in some fruits. Our bodies are equipped with an enzyme to break it down into glucose and fructose, and then metabolize it as each of those individual sugars.
If your doctor has recommended that you avoid sugar, or fructose in particular, you should follow your doctor’s instructions. But if not, you can likely find a way to fit fruit into your low-carb diet.
Some types of fruit have fewer carbs per standard serving, mostly due to their higher water, or have fewer absorbable carbohydrates due to their high fiber content. These absorbable carbs are often referred to as net carbs.
Fiber is a carbohydrate, but it’s one that your body can’t absorb, so it doesn’t affect your blood sugar like other carbohydrates do. So some people consider net carbs more important than total carbs.
To obtain a food’s net carb value, simply subtract the grams (g) of fiber it contains from its total carbohydrates.
Here’s our list of the best low-carb fruits.
This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit. It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is also high in vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!
Berries are a popular choice for people watching their carb intake. Strawberries have the fewest carbs of all types of berries, while blackberries have the fewest net carbs.
For each 100 g of strawberries, you’ll get 7.68 g of carbohydrates and 2 g of fiber, yielding a net of 5.68 g of carbohydrates.
For each 100 g of blackberries, you’ll get 9.61 g of carbohydrates, but 5.3 g of fiber, netting only 4.31 g.
Raspberries are also an excellent choice, as they net only 5.44 g of carbohydrates per 100 g serving. They’re also an excellent source of antioxidants, potassium, and vitamin C among many other nutrients. And they contain phytochemicals, which are compounds that may prevent certain chronic diseases.
This popular orange melon is great on a hot summer day and contains only 8.16 g of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates.
Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad. Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.
Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 g of avocado, you’ll get an estimated 8.53 g of carbohydrate and 6.7 g of fiber, netting only 1.83 g of carbohydrates!
In addition, that serving of avocado will give you healthy monounsaturated fats, which are known to be good for heart health. Slice avocado on top of a salad or wrap, make an avocado tomato salad, or serve it with boiled eggs. Learn 16 more reasons why you don’t want to miss out on avocados.
Honeydew, another melon, comes in at 9.09 g of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates. It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.
Try prosciutto-wrapped honeydew melon balls for a sweet-and-salty appetizer.
A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 9.54 g of carbs and 1.5 g of fiber, netting only 8.04 g of carbohydrates. For a low-carb snack, serve them up with some cottage cheese.
— Update: 06-01-2023 — cohaitungchi.com found an additional article 15 healthy and delicious low-carb fruits from the website www.insider.com for the keyword best fruits for low carb diet.
- On a low-carb diet, it can be difficult to consume enough fruits due to their high sugar content.
- Low-carb fruits include strawberries, avocados, plums, and nectarines.
- To help prevent blood sugar spikes, try pairing these fruits with fats and proteins.
Whether you are on a low-carb diet because of a medical condition, like diabetes, or just trying to lose weight, eating low-carb fruit is good for you. Plus, eating nutrient-rich fruit is essential for consuming enough vitamins and minerals.
Important: A low-carb diet typically limits carbs to 20 to 57 grams per day.
1/2 cup of whole strawberries contains:
- 5.6 grams (g) carbohydrates,
- 1.4 g fiber
- 23.1 calories
Strawberries are also unlikely to spike blood sugar levels because they have a relatively low glycemic index of 41. The glycemic index (GI) is a measurement of how quickly a food will cause your blood sugar to spike, and anything with a GI of 55 or less is considered low.
Quick tip: Dip whole strawberries in nut butter for a boost of protein, or enjoy them on their own.
1/2 cup diced watermelon:
- 5.75 g carbs
- 0.3 g fiber
- 22.8 calories
Watermelon is one of few fruits rich in lycopene, a natural pigment that may be associated with a decreased risk of heart problems and certain types of cancer, though more research in humans is needed to confirm this.
A fruit’s fiber content is important for its glycemic index, because the higher the fiber, the slower your body breaks down carbs from the fruit’s sugars, preventing blood sugar spikes.
Quick tip: A unique way to enjoy watermelon is by grilling it in thick slices. Or pair it with feta and cucumber for a refreshing summer salad.
1/2 cup sliced avocado:
- 6.3 g carbs
- 4.9 g fiber
- 117 calories
While avocados are high in calories, they’re also high in monounsaturated (aka “healthy”) fat and low in sugar and carbs, giving them a low GI score.
Moreover, avocados are an excellent source of potassium. Half a cup of sliced avocado has about 354 mg, or 7.5% of your daily value. A diet high in potassium has been shown to help lower blood pressure in people with high blood pressure and hypertension — typically anything above 120/80.
Quick tip: The fat in avocados can help you better absorb certain nutrients like beta carotene and fat-soluble vitamins. So it’s a great addition to nutrient-dense meals like salads. Or you can make guacamole to add on top of healthy sides like roasted vegetables.
1/2 cup diced cantaloupe:
- 6.4 g carbs
- 0.7 g fiber
- 26.5 calories
Like watermelon, cantaloupe has a high-water, low-fiber content and, consequently, a relatively high GI of about 65.
Quick tip: To avoid a spike in blood sugar, pair cantaloupe with fatty foods, like avocado, or a protein-rich source like pecans. You can even mix them all together into a salad with your favorite dressing.
1/2 cup of blackberries:
- 6.9 g carbs
- 3.8 g fiber
- 30.1 calories
Not only do blackberries have a low GI, but they’re also high in manganese. Half a cup of blackberries contains 0.47 mg, or 20% of the daily recommended value (DV). Manganese is a mineral crucial for maintaining bone health.
Quick tip: Add blackberries to your salad, or make blackberry jam by cooking the berries with chia seeds and water, Anderson-Haynes recommends.
1/2 cup of raspberries:
- 7.3 g carbs
- 4 g fiber
- 32 calories
Quick tip: Top your favorite whole-grain cereal with raspberries to boost your fiber intake for the day.
1 medium peach:
- 14.3 g carbs
- 2.3 g fiber
- 58.5 calories
Quick tip: Try slicing a peach into circles, cooking it in a pan, and adding it to warm oatmeal, which provides additional fiber and protein to keep you feeling fuller, longer.
1 medium nectarine:
- 15.1 g carbs
- 2.4 g fiber
- 62.5 calories.
Nectarines are a good source of vitamin E, with one medium fruit containing 1.1 mg (8% DV) as well as 1.6 mg of niacin (10% DV). Niacin helps the nervous system function properly and keeps the liver, skin, hair, and eyes healthy. It also is low on the glycemic index with a score of 35.
Quick tip: Make a nectarine smoothie with oat milk or another milk alternative, or dice nectarines finely and combine with salsa as a dip.
1 medium apple:
- 25.1 g carbs
- 4.4 g fiber
- 94.6 calories
Apples have the most carbs of the fruits listed. However, we’ve included them here not only for their low GI score of 38 but also because they contain prebiotics, which feed the good bacteria in your digestive system. In turn, this can improve your gut health and may help regulate mood and bowel movements.
Quick tip: Eat apple slices with peanut butter for a protein boost, or slice them thin and bake them for a crunchy treat.
- 9.2 g carbs
- 1.4 g fiber
- 36.9 calories
Grapefruit is one of the lowest-calorie foods on our list and also has a very low GI of 25. Moreover, it’s high in vitamin C, with 45.5 mg (50.1% DV) per half of a grapefruit. Vitamin C is an antioxidant that also helps the body’s immune system work properly.
Quick tip: Eat half a grapefruit and some almonds for a protein boost.
- 7.5 g carbs
- 0.92 g fiber
- 30.4 calories
Plums are rich in anthocyanins, the same pigment found in raspberries, and also have a low GI. They also contain a compound called resveratrol, which can fight inflammation, thereby possibly lowering the risk of certain diseases including cancer, type 2 diabetes, and heart disease.
Quick tip: Make a homemade plum sauce and add it to low-carb, whole-grain crackers, or use it as a marinade for your favorite protein.
- 16.2 g carbs
- 3.4 g fiber
- 64.9 calories
One orange is high in vitamin C, with 63.4 mg (70% DV), and contains 24 micrograms of folate (6% DV). Folate is a mineral important in red blood cell formation, which is needed for supplying oxygen throughout the body. They also have a low glycemic index at 43.
Quick tip: Cook oranges with your favorite protein dish, such as an orange tofu stir fry, Anderson-Haynes suggests.
1/2 cup of blueberries:
- 10.8 g carbs
- 1.8 g fiber
- 42.2 calories
Like other berries, blueberries are rich in antioxidants, including 7.2 mg of vitamin C (8% DV) per ½ cup. The glycemic index is between 40 and 53, depending on the variety and ripeness.
Quick tip: Make overnight oats with chia seeds and blueberries for a breakfast that’s high in fiber and antioxidants.
1/2 cup pineapple chunks:
- 10.8 g carbs
- 1.2 g fiber
- 41.3 calories
Pineapple contains a digestive enzyme called bromelain that may help treat indigestion and reduce inflammation. However, most of this research was conducted in animals and may not be applicable to humans.
To prevent blood sugar spikes, it’s important to pair pineapple with either protein or fiber, since this tropical fruit has a relatively high GI score of 59 for our list.
Quick tip: Try grilling pineapple or adding it to a stir fry. It pairs well with chicken and tofu on skewers, Anderson-Haynes says.
1/2 cup mango pieces:
- 12.4 g carbs
- 1.3 g fiber
- 49.5 calories
Much like cantaloupe, mangoes are rich in beta carotene and vitamin C, with 30.1 mg (33.4% DV) per ½ cup. Plus, they are less likely to cause blood sugar spikes with a glycemic index of 51.
Quick tip: Make a mango and chia seed smoothie, which will help minimize a rise in blood sugar thanks to chia seeds’ high fiber and protein content.
Just because you count carbs doesn’t mean you have to cut fruit. You don’t even have to limit yourself to a few fruits — there are plenty of low-carb options in stores.
And that’s important because eating a variety of fruits and vegetables ensures you’re getting all the necessary vitamins, minerals, and other nutrients to keep you happy and healthy — and maybe make you a little healthier.
“The goal is to balance all your nutrients so that they’re lowering calories, to lose weight and balance blood sugar,” Anderson-Haynes says.