When following a low carb or no carb diet, choosing the right fruits can be challenging. Many fruits are high in sugar and carbs, so they are often limited or avoided on a low carb eating plan. However, there are plenty of delicious fruits that can be enjoyed even when reducing carb intake.
Quick Answer: Best Low Carb Fruits
The best low carb fruits include:
- Berries – raspberries, blackberries, strawberries, blueberries
- Avocados
- Olives
- Tomatoes
- Lemons and limes
- Watermelon
- Cantaloupe
- Honeydew melon
- Star fruit
- Guava
- Passionfruit
- Kiwis
Understanding Carbs in Fruit
When following a very low carb or ketogenic diet, it’s recommended to limit net carb intake to around 50 grams per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar levels like other carbs.
Most fruits contain natural sugar (fructose) and are higher in carbs than non-starchy vegetables. However, some fruits are still low enough in net carbs to fit into a low carb lifestyle.
Here are some carb counts in popular fruits:
| Fruit | Serving | Total Carbs | Net Carbs |
|---|---|---|---|
| Banana | 1 medium | 27g | 23g |
| Apples | 1 medium | 25g | 19g |
| Grapes | 1 cup | 23g | 16g |
| Mango | 1 cup sliced | 23g | 17g |
| Cherries | 1 cup | 19g | 12g |
| Pineapple | 1 cup chunks | 19g | 16g |
| Peach | 1 medium | 15g | 9g |
| Pear | 1 medium | 15g | 9g |
| Orange | 1 medium | 15g | 12g |
| Blackberries | 1 cup | 14g | 10g |
| Raspberries | 1 cup | 15g | 8g |
| Strawberries | 1 cup | 12g | 6g |
| Blueberries | 1 cup | 21g | 14g |
| Watermelon | 1 cup diced | 11g | 2g |
| Honeydew | 1 cup diced | 10g | 8g |
| Cantaloupe | 1 cup diced | 12g | 9g |
| Starfruit | 1 medium | 7g | 5g |
| Lime | 1 medium | 7g | 2g |
| Lemon | 1 medium | 7g | 3g |
As you can see, berries, melons, avocados, olives and tomatoes are some of the lowest carb fruits available.
Benefits of Low Carb Fruits
Fruits provide many important nutrients and health benefits, so including some low glycemic fruits on a low carb diet can be beneficial. Some of the key benefits of fruits include:
- Vitamins & Minerals – Fruits provide essential vitamins like vitamin C, vitamin A, folate and potassium.
- Dietary Fiber – Fiber helps support digestive health and makes you feel fuller. Berries and avocados are high in fiber.
- Antioxidants – Compounds like flavonoids, anthocyanins and polyphenols in fruits act as antioxidants to reduce oxidative stress and inflammation.
- Disease Protection – Eating fruits, especially berries, is linked with lower risk of diabetes, heart disease, cancer and brain disorders like Alzheimer’s disease.
Choosing fruits that are low in carbs allows you to reap some of these benefits while remaining in ketosis and burning fats for fuel if following a very low carb ketogenic diet.
Best Low Carb Fruits
Now let’s take a detailed look at some of the top low carb fruits and how to enjoy them.
Berries
Berries including strawberries, raspberries, blackberries and blueberries are some of the lowest carb fruits available. Here are their carb counts:
- Raspberries (1 cup) – 8g net carbs
- Blackberries (1 cup) – 10g net carbs
- Strawberries (1 cup) – 6g net carbs
- Blueberries (1 cup) – 14g net carbs
Berries provide vitamin C, manganese, fiber and beneficial plant compounds. Eat them fresh, add them to low carb yogurt or make into chia puddings or smoothies.
Avocados
Avocados are technically fruits and are a nutritional powerhouse perfect for low carb diets. One medium avocado contains:
- Total carbs: 13g
- Fiber: 10g
- Net carbs: 3g
Avocados are full of monounsaturated fats that support heart health. They also provide fiber, vitamin C, potassium and various antioxidants.
Olives
Olives are another excellent high fat, low carb fruit. Ten large olives contain:
- Total carbs: 8g
- Fiber: 3g
- Net carbs: 5g
Olives provide healthy monounsaturated fats, vitamin E, iron, copper and various antioxidants. Enjoy olives on salads, as a snack or in tapenades and spreads.
Tomatoes
Tomatoes are technically a fruit and can be enjoyed on low carb diets in moderation. One medium tomato has:
- Total carbs: 5g
- Fiber: 1g
- Net carbs: 4g
Tomatoes are a good source of vitamin C, potassium, vitamin K and lycopene, an antioxidant that may lower heart disease risk.
Lemons & Limes
Lemons and limes are low carb citrus fruits that can help provide flavor. One medium lemon or lime contains:
- Total carbs: 7g
- Fiber: 2-3g
- Net carbs: 2-3g
Lemons and limes give a burst of flavor and vitamin C. Use their juice to dress salads or add to water.
Watermelon
Watermelon is a refreshing low carb fruit, with 1 cup diced containing:
- Total carbs: 11g
- Fiber: 1g
- Net carbs: 2g
Watermelon is high in vitamin C, vitamin A and lycopene. Enjoy it as is or throw it into a fruit salad.
Cantaloupe & Honeydew
Melons like cantaloupe and honeydew are lower glycemic fruits. One cup diced contains:
- Cantaloupe
- Total carbs: 12g
- Fiber: 1g
- Net carbs: 9g
- Honeydew
- Total carbs: 10g
- Fiber: 2g
- Net carbs: 8g
Melons provide vitamin C, potassium and beta-carotene, which forms vitamin A. Enjoy melons in moderation on a low carb diet.
Star Fruit
Star fruit, also known as carambola, is a tropical fruit low enough in carbs for lower carb diets. One medium star fruit has:
- Total carbs: 7g
- Fiber: 2g
- Net carbs: 5g
Star fruit is low in calories and provides good amounts of vitamin C, vitamin A and potassium.
Guava
Guava is a lesser known tropical fruit that can fit into low carb diets. One cup sliced contains:
- Total carbs: 15g
- Fiber: 5g
- Net carbs: 10g
Guava is high in vitamin C, lycopene and antioxidants. The seeds are edible so no need to remove them.
Passionfruit
Passionfruit is a unique, low carb tropical fruit. One medium passionfruit has:
- Total carbs: 17g
- Fiber: 10g
- Net carbs: 7g
Passionfruit provides vitamin C, potassium, dietary fiber and various antioxidants. Use the pulp and seeds in smoothies or as a topping.
Kiwis
Kiwis can be included in moderation on lower carb diets. One medium kiwi has:
- Total carbs: 15g
- Fiber: 3g
- Net carbs: 12g
Kiwis are a good source of vitamin C and fiber. If carbs allow, enjoy kiwi slices as a refreshing snack.
Fruits to Avoid on Low Carb Diets
While the fruits listed above can generally fit into a low carb lifestyle, there are some very high carb fruits that should be limited or avoided altogether on a low carb diet. Fruits that are highest in sugar and carbs include:
- Mangoes
- Grapes
- Pineapple
- Bananas
- Apples
- Pears
- Cherries
- Peaches
- Plums
- Apricots
- Oranges
- Grapefruit
- Pomegranate
- Figs
- Dates
- Raisins and other dried fruits
These fruits can quickly surpass daily carb limits on low carb diets. Limit high sugar fruits to occasional treats if you can fit them into your daily carb allowance.
Tips for Low Carb Fruit Choices
Follow these tips to choose fruits that best fit your low carb diet:
- Focus on berries, avocados, olives and tomatoes as your main low carb fruits.
- Be mindful of portions – 1/2 cup or 1 medium serving is often plenty.
- Add lemon or lime juice to boost flavor if needed.
- Try fruits you may not typically eat like guava, passionfruit, star fruit or watermelon.
- Melons and kiwis can be enjoyed 2-3 times per week in moderation.
- Blend or puree fruits into chia puddings, smoothies, ice pops or protein shakes.
- Mix fruits with plain Greek yogurt for a high protein snack.
- Pair fruits with nuts, nut butters or full fat dairy for a balanced snack.
Sample Low Carb Fruit Meals & Snacks
Here are some ideas to enjoy fruit on a low carb diet:
Breakfast:
- Berries mixed into plain Greek yogurt topped with nuts and chia seeds
- Scrambled eggs with diced tomatoes, avocado and salsa
- Chia pudding made with coconut milk and raspberries
Snacks:
- Sliced strawberries and blackberries drizzled with dark chocolate
- Guacamole dip with veggies and olives
- Nut butter spread on celery sticks with raspberries
Desserts:
- Sugar free chocolate mousse topped with raspberries
- Chia seed lemon pudding sweetened with stevia
- Frozen avocado bars dipped in dark chocolate
Smoothies:
- Blend coconut milk, frozen berries, almond butter and collagen peptides
- Mix watermelon, lime, mint leaves and ice
- Avocado, spinach, frozen cauliflower and cocoa powder smoothie
Conclusion
Enjoying low carb fruits can provide variety and important nutrients on a keto or low carb diet. Focus on fruits lowest in carbs like berries, avocado, olives and tomatoes. Limit high sugar fruits to occasional treats. Combine fruits with protein, healthy fats or fiber for satisfying low carb meals and snacks.
