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.