Get the lowdown on low-carb fruits

Read time: 3 minutes

When it comes to doing as much as you can to take care of yourself, it seems like all roads lead back to the importance of adopting healthy lifestyle habits, including a nutritious diet.

If you’re trying to eat more veggies and fruit, it can be discouraging to hear that some fruits are higher in carbohydrates than others. You might even be shying away from fruit altogether. But don’t.

All fruits are nutrient-rich. They’re packed with important vitamins and minerals, plus fiber, which helps slow the absorption of sugar into your bloodstream. (Plus, a study found that eating fruit is associated with a lower risk of developing type 2 diabetes.)

We’ll count carbs in a minute, but here are a few more takeaways about nature’s candy. If you have diabetes, follow your doctor’s advice regarding fruit consumption, but in general:

Fruit is a good carb and the kind you should be eating.
2 cups of fruit per day are recommended as part of a healthy diet.
Variety is important to get the health benefits of each fruit. Mix it up!

Low-carb fruits from lowest to highest

Here are some common fruits and their carb counts — listed from lowest to highest — based on:

a recommended serving size, and
how many carbs per 100 grams of fruit (about 3.5 ounces)

1 — Watermelon

Excellent source of vitamin C
More beta carotene than berries

1 cup chopped watermelon: 11 grams carbs, 46 calories
100 grams: 8 grams carbs, 30 calories

2 — Strawberries

Provide 163% of your daily dose of vitamin C
Can help promote heart health and stabilize blood sugar levels

1 cup sliced strawberries: 13 grams carbs, 53 calories
100 grams: 8 grams carbs, 32 calories

3 — Cantaloupe

Excellent source of vitamin C and potassium
Helps support healthy immune function and promote heart and muscle health

1 cup cubed cantaloupe: 13 grams carbs, 54 calories
100 grams: 8 grams carbs, 34 calories

4 — Peach

Only 14 grams of carbs per one medium peach

1 medium peach: 14 grams carbs, 58 calories
100 grams: 10 grams carbs, 42 calories

5 — Raspberries

A nutrition powerhouse
Provides close to 10 grams of fiber and two-thirds of your daily requirement of vitamin C per cup

1 cup raspberries: 15 grams carbs, 64 calories
100 grams: 12 grams carbs, 52 calories

6 — Orange

Contains 70 milligrams of vitamin C (116% of your daily needs)

1 medium orange: 15 grams carbs, 62 calories
100 grams: 12 grams carbs, 47 calories

7 — Blueberries

Promote heart health
Support healthy aging and might help improve your memory

1 cup blueberries: 21 grams carbs, 84 calories
100 grams: 15 grams carbs, 57 calories

8 — Pineapple

Provides minerals like copper that helps with forming and strengthening bones
Contains plenty of vitamin C and fiber

1 cup cubed pineapple: 22 grams carbs, 82 calories
100 grams: 13 grams carbs, 50 calories

9 — Mango

Loaded with vitamin A
Can help keep skin healthy and promote healthy aging

1 cup chopped mango: 25 grams carbs, 99 calories
100 grams: 15 grams carbs, 60 calories

10 — Cherries

Packed with nutrients that may help regulate blood pressure
Keep your skin and immune system healthy

1 cup cherries: 25 grams carbs, 97 calories
100 grams: 16 grams carbs, 63 calories

11 — Apple

Low-glycemic food that has 4 grams of fiber, which slows down the absorption of carbs

1 medium apple: 25 grams carbs, 95 calories
100 grams: 14 grams carbs, 52 calories

12 — Banana

Contains fiber, potassium and some magnesium, phosphorus, vitamin B6 and vitamin C

1 medium banana: 27 grams carbs, 105 calories
100 grams: 23 grams carbs, 89 calories

13 — Grapes

Full of polyphenols, antioxidants that may fight off free radicals that can damage body cells
Provide anti-inflammatory benefits

1 cup grapes: 28 grams carbs, 108 calories
100 grams: 18 grams carbs, 69 calories

So, if you’ve been laying low on fruit because of the carbs, start enjoying it again! And if you’re being really diligent about counting carbs, skip the fruit juice. Just one cup has 25-plus grams of carbohydrates and none of the beneficial fiber.