When embarking on a low-carb diet, many people mistakenly believe they must completely eliminate fruits from their meal plan. This is a common misconception.
While it’s true that some fruits are high in carbohydrates, there are plenty of delicious, nutritious fruits that can be enjoyed even on a strict low-carb diet. This guide will introduce you to the world of low-carb fruits, their health benefits, and how to incorporate them into your diet.
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The Lowdown on Low Carb Fruits
Fruits are nature’s candy, packed with natural sugars, essential vitamins, minerals, and fiber. They are a healthier source of carbohydrates compared to processed foods like pasta, bread, and sugary treats.
The key to enjoying fruits on a low-carb diet is choosing those with a lower carb count per serving, typically less than 15 to 16 grams. It’s important to note that some of the fruit listed below, go above that gram threshold.
Top 30 Low Carb Fruits
- Watermelon: This hydrating fruit is 92% water, making it the lowest-carb fruit. A 100-gram serving contains just 7.5 grams of carbs. Plus, it’s a good source of vitamins A and C.
- Cantaloupe: This melon is low in carbs and high in vitamins A and C, and a good source of folate. A 100-gram serving contains about 8 grams of carbs.
- Strawberries: Packed with vitamin C and phytonutrients, strawberries have just over 7 grams of carbohydrates per cup of slices.
- Blackberries: High in antioxidants and fiber, one cup of blackberries has less than 10 carbs.
- Peaches: One medium peach has 50 calories, 1 gram of protein, no fat, and 15% of your daily vitamin C, with just 8 net grams of carbs.
- Avocado: Technically a fruit, avocados are high in fiber, monounsaturated fats, and have more potassium than a banana. A 100-gram serving has 8.5 grams of carbs.
- Plums: One medium plum only has 7.6 grams of carbs, but 100 milligrams of potassium to keep high blood pressure and strokes at bay.
- Kiwi: One piece of kiwifruit contains 10 grams of carbs and is rich in vitamins C and E, potassium, fiber, and antioxidants.
- Grapefruit: Half a grapefruit contains just 13 grams of carbs and is high in antioxidants, vitamins, and minerals.
- Cranberries: Raw cranberries are extremely low in carbs with just 12 grams of carbohydrates per cup. They are high in proanthocyanidins which helps fight off infections, prevent cancer, combat tooth decay, and nourish skin.
- Raspberries: These berries are high in fiber which helps keep their carb count low. One cup of raspberries equals one serving of carbs.
- Pineapple: While slightly higher in carbs than other fruits on this list, pineapple is rich in manganese and vitamin C. A half-cup serving has 11 grams of carbs.
- Honeydew Melon: This sweet melon is high in vitamins and fiber, with 16 grams of carbs in one cup of honeydew balls.
- Starfruit: Also known as carambola, this fruit is low in carbs and high in vitamin C. One medium starfruit contains just 6 grams of carbs.
- Lemons: Known for their tart flavor, lemons are surprisingly low in carbs. One whole lemon contains about 5 grams of net carbs.
- Apricots: Fresh apricots are low in carbs and high in fiber. One medium apricot contains just under 4 grams of carbs.
- Guava: This tropical fruit is rich in dietary fiber, vitamin C, and vitamin A. One guava fruit contains about 9 grams of net carbs.
- Cherries: Cherries are relatively low in carbs and provide a good amount of fiber and antioxidants. One cup of cherries contains about 12 grams of net carbs.
- Blackcurrants: These berries are high in vitamin C and relatively low in carbs. One cup of blackcurrants contains about 15 grams of net carbs.
- Papaya: This tropical fruit is low in carbs and high in vitamins A and C. One cup of cubed papaya has about 15 grams of net carbs.
- Blueberries: These berries are high in antioxidants and relatively low in carbs. One cup of fresh blueberries contains about 21 grams of net carbs.
- Pears: Pears are high in fiber and relatively low in carbs. One medium pear contains about 21 grams of net carbs.
- Oranges: Oranges are high in vitamin C and relatively low in carbs. One medium orange contains about 15 grams of net carbs.
- Nectarines: Nectarines are similar to peaches and are relatively low in carbs. One medium nectarine contains about 15 grams of net carbs.
- Passion Fruit: Passion fruits are high in fiber and vitamin C. One medium passion fruit contains about 16 grams of net carbs.
- Tangerines: Tangerines are similar to oranges but smaller and sweeter. One medium tangerine contains about 12 grams of net carbs.
- Mango: While higher in carbs than other fruits on this list, mangoes are rich in vitamins A and C. One cup of sliced mango contains about 25 grams of net carbs.
- Lychee: This tropical fruit is high in vitamin C. One cup of fresh lychees contains about 29 grams of net carbs.
- Pomegranate: Pomegranates are high in antioxidants and fiber. One cup of pomegranate arils contains about 32 grams of net carbs.
- Figs: Figs are high in fiber and relatively low in carbs. One medium fig contains about 10 grams of net carbs.
Common Questions About Low Carb Fruits
What fruit is lowest in carbs?
Watermelon is the lowest in carbs, with just 7.5 grams of carbs for every 100 grams.
Which fruit has the least amount of sugar?
Tomatoes have the least amount of sugar, with 2.6 grams of sugar per 100 grams.
What fruits are high in carbs?
Bananas and grapes have a higher carbohydrate content than most other fruits. Bananas have 20 net carbs per serving (100 grams), while grapes have 16 net carbs per 100-gram serving.
In conclusion, a low-carb diet doesn’t mean you have to give up on fruits. By choosing fruits with lower carb content, you can enjoy the sweet, refreshing flavors of fruits while keeping your carb intake in check.
Remember, balance is key to a healthy diet. Enjoy your fruits and stay healthy!