Lucky for us low carb-ers, the low carb fruits list includes some of the tastiest fruit nature has to offer! That said, there are some fruits you may choose to eat less of or avoid depending on your goals.
The trick is knowing which fruits, and how much to eat to stay within your carb count!
Below is everything you need to know about low carb fruits, including a sortable guide and a printer friendly chart. I hope you’ll find the number of carbs in fruit doesn’t reflect how delicious the fruit is. Enjoy!
Carbs in fruit? Isn’t Fruit healthy?
The sugar in fruit is a combination of fructose and glucose, also known as simple sugars. Although these two types of sugar are processed differently in our bodies, a gram of sugar is a gram of sugar — and sugar is a simple carbohydrate.
Low Carb Fruits on a Low Carb Meal Plan?
That said, some fruits are lower in carbs than others — If you’re sticking to low carb foods, you just need to know which to avoid and which low carb fruits to eat sparingly. Here are some tips:
- Sweet fruits tend to be higher in carbs, think grapes and bananas
- Measure your low carb fruits, especially when making low carb smoothies
- Avoid dried fruit, fruit juices and canned fruit cocktails as they’re higher in concentrated sugar
- Fruit is extremely low in both protein and fat, I only eat fruit with a protein or fat to help keep my blood sugar balanced
- Keep your quantity down, to enjoy these low carb fruits sparingly.
Most importantly, use the low carb fruits chart below to decide the quantity and fruits that work with your low carb meal plan!
Lowest Carb Fruit (less than 15 grams of total carbs per 1 cup)
As you’ll see, the lowest carb fruit list is pretty limited! Your top 14 options for low carb fruits with less than 15 grams of TOTAL carbs include:
- Carambola/Starfruit: 8.8 grams of total carbs
- Clementine (1 fruit): 8.9 grams of total carbs
- Strawberries: 11.6 grams of total carbs
- Watermelon: 11.6 grams of total carbs
- Coconut (meat): 12.1 grams of total carbs
- Pear: 12.3 grams of total carbs
- Avocados: 12.8 grams of total carbs
- Blackberries: 13.8 grams of total carbs
- Apple: 14 grams of total carbs
- Prickly pears: 14.2 grams of total carbs
- Cantaloupe: 14.4 grams of total carbs
- Peach: 14.6 grams of total carbs
- Raspberries: 14.7 grams of total carbs
Limited, yes, but WOW! Can you believe that some of the tastiest make the low carb fruits cut? I was stoked to find that strawberries are one of the lowest carb fruits — and check out the carbs in watermelon? Game changer!
High Carb Fruits to Avoid
Some of my favorite fruits are on this high carb fruits list — I almost cried when I saw the number of carbs in blueberries! Then I quickly realized, I can eat blueberries, just a smaller portion.
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Just because a fruit is on this list doesn’t make it off limits, find how your favorites work into your low carb eating plan! High carb fruits with more than 20 grams of TOTAL carbs per cup are:
- Blueberries: 21.5 grams of total carbs
- Pineapple: 21.6 grams of total carbs
- Cherries (sweet): 22.1 grams of total carbs
- Mango: 24.7 grams of total carbs
- Kiwi: 26.3 grams of total carbs
- Orange: 26.3 grams of total carbs
- Banana: 51.4 grams of total carbs
- Passion fruit: 55.1 grams of total carbs
Keto Fruit List — Based on Net Carbs
Now, if you’re counting net carbs (fiber – the total carb count), you’ll want to refer to this list of keto fruit instead, and ignore the total carb counts above. Here are the low carb fruits with less than 10 grams of NET carbs per cup:
- Avocados: 2.7 grams of net carbs
- Coconut (meat): 4.9 grams of net carbs
- Carambola/Starfruit: 5.1 grams of net carbs
- Blackberries: 6.2 grams of net carbs
- Raspberries: 6.7 grams of net carbs
- Clementine (1 fruit): 7.6 grams of net carbs
- Pear: 8 grams of net carbs
- Cantaloupe: 8.4 grams of net carbs
- Strawberries: 8.6 grams of net carbs
- Gooseberry: 8.7 grams of net carbs
- Prickly pears: 8.8 grams of net carbs
- Boysenberry: 9 grams of net carbs
Low Carb Fruit Searchable Guide
Use this low carb fruit sortable guide to find the fruit you’re looking for. The nutritional information below is based on 1 cup (unless otherwise noted). If your favorite fruit is higher in carbs than you’d like to eat at low carb meals, eat less so it fits within your range.
|Fruit (1 cup)||Carbs||Sugar||Fiber||Net Carbs|
|Clementine (1 fruit)||8.9||6.8||1.3||7.6|
|Currant (red and white)||15.4||8.2||4.8||10.6|
PS, if you didn’t see your favorite fruit on this list, let me know in the comments below.
Carbs in Fruit Chart Printable!
Looking for a FREE and simple carbs in fruit chart that’s printable? Look no further! Made so it can easily be hole punched and placed in a binder or folded up as a low carb shopping list.
Just enter your email. You’ll be added to my mailing list and I’ll immediately send you the download! Enjoy!
Or, print this low carb fruits graphic above for a pretty fridge version.
Low Carb Fruits Recipes
As you’ll see in the low carb recipes below, I typically use berries due to their concentration of nutrients and low-er carb count. What’s your favorite way to cook with low carb fruits?
|Sugar Free Ice Cream||Low Carb Smoothie||Low Carb Strawberry Smoothie|
Low carb fruits can be a delicious way to add nutrients and loads of flavor to you low carb meal plan! Finding what works best you based on the number of carbs, plus sticking to the tips listed above is a great way to stay on track. What’re you favorite low carb fruits? How do you enjoy eating them? Let me know in the comments below!
*The low carb fruits nutritional data listed throughout this article is based on the USDA Food Composition Databases. Check it out for more information!
Looking for More Ultimate Low Carb Guides?
When eating low carb, it’s important to have adequate resources to help guide you along the way. Check out this collection of low carb guides! Including a low carb vegetables guide, low carb snacks guide, a consolidated low carb fruits and vegetables printable list and the ultimate low carb foods guide!
Each of these include a downloadable and printer friendly PDF, plus a search and sortable chart! Enjoy!