20 of the Best Low-Carb Fruit Options

Last Updated on November 17, 2022 by Michael Joseph

Well-formulated low-carb diets can be an effective dietary choice for some people.

However, how does fruit fit into a typical low-carb diet?

The truth is that, as with any food, all fruits can fit into a low-carb diet while within the daily carbohydrate intake goal.

That said, fruits with a lower-carbohydrate content are better suited for meeting stricter carbohydrate targets.

For this purpose, this guide presents twenty of the best low-carb fruit options.

Various Berries In a Heart-Shaped Bowl - Low-Carb Fruit Theme.

Data and Sources

Data for total carbohydrates, fiber, calories, and ‘net carbs’ per 100 grams and per serving are available for each fruit.

‘Net carbs’ is the remaining carbohydrate content in food after deducting fiber from total carbohydrates.

Some people prefer to use ‘net carbs’ rather than total carbohydrates, as not all carbohydrates have the same effect on blood sugar. In other words, fiber does not break down into glucose like other carbohydrates do (1).

The source of all nutritional data in this guide is the USDA’s FoodData Central database.

1) Apricot

NamePer 100 GramsPer 35-gram Apricot
Total carbohydrates11.1 g3.88 g
Fiber2.0 g0.7 g
Net carbs9.1 g3.18 g
Calories48 kcal17 kcal
Carbohydrate content of apricot per 100 grams and per apricot

Apricots are one of the lowest-carb fruits, with only 3.88 grams of total carbohydrate per 35-gram apricot (2).

2) Avocado

NamePer 100 GramsPer 201-gram Avocado
Total carbohydrates8.53 g17.1 g
Fiber6.7 g13.5 g
Net carbs1.83 g3.6 g
Calories160 kcal322 kcal
Carbohydrate content of avocado per 100 grams and per avocado

Avocados are a unique fruit in that they contain more fat than carbohydrates.

Additionally, the vast majority of the carbohydrates in avocados are from fiber.

A 201-gram California avocado contains 17.1 grams of carbohydrates, of which 13.5 grams are fiber (3).

Another benefit of avocados is that they’re an excellent low-carb-friendly source of vitamins and minerals.

3) Blackberries

NamePer 100 GramsPer 150g Cup
Total carbohydrates9.61 g14.4 g
Fiber5.3 g7.95 g
Net carbs4.31 g6.45 g
Calories43 kcal65 kcal
Carbohydrate content of blackberries per 100 grams and per cup serving

Blackberries are a popular fruit, high in fiber, and relatively low-carb.

A 150-gram cup serving of blackberries provides only 14.4 grams of carbohydrates, of which most is fiber (4).

4) Blueberries

NamePer 100 GramsPer 150g Cup
Total carbohydrates14.5 g21.8 g
Fiber2.4 g3.6 g
Net carbs12.1 g18.2 g
Calories57 kcal86 kcal
Carbohydrate content of blueberries per 100 grams and per cup serving

Although blueberries are higher in carbohydrates than other berries, they are still relatively low-carb.

A 150-gram cup serving of blueberries contains 21.8 grams of carbohydrates, of which 3.6 grams are fiber (5).

5) Boysenberries (frozen weight)

NamePer 100 GramsPer 132g Cup
Total carbohydrates12.2 g16.1 g
Fiber5.3 g7.0 g
Net carbs6.9 g9.1 g
Calories50 kcal66 kcal
Carbohydrate content of boysenberries per 100 grams and per cup serving

Depending on location, it can be harder to find boysenberries than more common berries like strawberries and blueberries.

However, these berries are a great source of nutritional value and have a low-carbohydrate content too.

A 132-gram cup of frozen boysenberries contains 16.1 grams of carbohydrates, of which 7 grams are fiber (6).

6) Cantaloupe

NamePer 100 GramsPer 70-gram Slice
Total carbohydrates8.16 g5.71 g
Fiber0.8 g0.56 g
Net carbs7.36 g5.15 g
Calories38 kcal27 kcal
Carbohydrate content of cantaloupe per 100 grams and per medium slice

Cantaloupe, also known as rockmelon and sweet melon, is a sweet and juicy melon variety.

Despite its sweetness, cantaloupe has a relatively low carbohydrate content.

A 70-gram medium-sized slice of cantaloupe provides only 5.71 grams of carbohydrates (7).

7) Coconut

NamePer 100 GramsPer ounce (28g) serving
Total carbohydrates15.2 g4.26 g
Fiber9.0 g2.52 g
Net carbs6.2 g1.74 g
Calories354 kcal99 kcal
Carbohydrate content of coconut per 100 grams and per ounce (28g) serving

Despite being mistaken for a nut, coconut is a fruit that supplies a mix of carbohydrates and fats.

An ounce (28g) serving of fresh coconut provides 4.26 grams of carbohydrates, with 2.52 grams from fiber (8).

8) Cranberries

NamePer 100 GramsPer 100g Cup
Total carbohydrates12.0 g12.0 g
Fiber3.6 g3.6 g
Net carbs8.4 g8.4 g
Calories46 kcal46 kcal
Carbohydrate content of cranberries per 100 grams and per cup (100g) serving

Cranberries are a somewhat tart-tasting berry and one of the lowest-carb fruits.

However, it is essential to note that dried cranberries often contain added sugar.

A cup serving of fresh cranberries weighs approximately 100 grams and contains 12 grams of carbohydrates (9).

9) Gooseberries

NamePer 100 GramsPer 150g Cup
Total carbohydrates10.2 g15.3 g
Fiber4.3 g6.45 g
Net carbs5.9 g8.85 g
Calories44 kcal66 kcal
Carbohydrate content of gooseberries per 100 grams and per cup serving

Gooseberries have a similar size and appearance to grapes.

However, they have a much different nutritional profile, including a lower carbohydrate content.

A 150-gram cup of gooseberries provides 15.3 grams of carbohydrates, which includes 6.45 grams of fiber (10).

10) Grapefruit

NamePer 100 GramsPer 1/2 Grapefruit
Total carbohydrates10.7 g16.5 g
Fiber1.6 g2.46 g
Net carbs9.1 g14.04 g
Calories42 kcal65 kcal
Carbohydrate content of grapefruit per 100 grams and per 1/2 grapefruit serving

Grapefruit is a semi-sweet citrus fruit that is a bit lower in carbs than oranges.

Half (154 grams) of a regular-sized grapefruit has a carbohydrate content of 16.5 grams, including 2.46 grams of fiber (11).

11) Lemon

NamePer 100 GramsPer 65-gram Lemon
Total carbohydrates9.32 g6.06 g
Fiber2.8 g1.82 g
Net carbs6.52 g4.24 g
Calories29 kcal19 kcal
Carbohydrate content of lemon per 100 grams and per lemon

Lemon is a sour-tasting citrus fruit often used in recipes and drinks.

It is among the lowest carbohydrate fruits and provides just 6.06 grams per lemon, 1.82 grams of which are fiber (12).

12) Lime

NamePer 100 GramsPer 67-gram Lime
Total carbohydrates10.5 g7.04 g
Fiber2.8 g1.88 g
Net carbs7.7 g5.16 g
Calories30 kcal20 kcal
Carbohydrate content of lime per 100 grams and per lime

Lime has a similar nutritional profile to lemon and contains a low amount of carbohydrates.

Per 67-gram lime, there are 7.04 grams of carbohydrates, which includes 1.88 grams of fiber (13).

13) Lychee

NamePer 100 GramsPer 10-gram Lychee
Total carbohydrates16.5 g1.65 g
Fiber1.3 g0.13 g
Net carbs15.2 g1.52 g
Calories66 kcal7 kcal
Carbohydrate content of lychee per 100 grams and per lychee

Lychees are not among the lowest-carb fruits per 100 grams.

However, the fruit is so small that one lychee contains minimal carbohydrate levels.

A single lychee fruit contains 1.65 grams of carbohydrates, of which 0.13 grams are fiber (14).

14) Mulberries

NamePer 100 GramsPer 140g Cup
Total carbohydrates9.8 g13.7 g
Fiber1.7 g2.38 g
Net carbs8.1 g11.32 g
Calories43 kcal60 kcal
Carbohydrate content of mulberries per 100 grams and per cup

Mulberries can be harder to find than other berries, but they are another low-carb-friendly food.

A 140-gram cup serving of mulberries provides 13.7 grams of carbohydrates, which includes 2.38 grams of fiber (15).

15) Olives

NamePer 100 GramsPer 4-gram Olive
Total carbohydrates3.84 g0.15 g
Fiber3.3 g0.13 g
Net carbs0.54 g0.02 g
Calories145 kcal6 kcal
Carbohydrate content of olives per 100 grams and per olive

It is common for people to think olives are a vegetable (see some low-carb vegetables here).

However, olives are botanically a fruit.

Since they are primarily a source of fat, olives contain minimal carbohydrates.

Per olive, there are only 0.15 grams of carbohydrates, the vast majority of which (0.13 grams) is fiber (16).

16) Prickly Pear

NamePer 100 GramsPer 103-gram Prickly Pear
Total carbohydrates9.57 g9.86 g
Fiber3.6 g3.71 g
Net carbs5.97 g6.15 g
Calories41 kcal42 kcal
Carbohydrate content of prickly pear per 100 grams and per prickly pear

Prickly pear, also known as cactus fruit, is a nutrient-rich fruit with a unique appearance.

It also has a low carbohydrate content of 9.86 grams per fruit, with 3.71 grams from fiber (17).

17) Raspberries

NamePer 100 GramsPer 150g Cup
Total carbohydrates11.9 g17.8 g
Fiber6.5 g9.75 g
Net carbs5.4 g8.05 g
Calories52 kcal78 kcal
Carbohydrate content of raspberries per 100 grams and per cup

More than half of the carbohydrates in raspberries come from fiber, making them a good fit for lower-carb diets.

A 150-gram cup of raspberries supplies 17.8 grams of carbohydrates, 9.75 grams of which come from fiber (18).

18) Starfruit

NamePer 100 GramsPer 90-gram Starfruit
Total carbohydrates6.73 g6.06 g
Fiber2.8 g2.52 g
Net carbs4.93 g3.54 g
Calories31 kcal28 kcal
Carbohydrate content of starfruit per 100 grams and per starfruit

For a sweet-tasting tropical fruit, the carbohydrate content of starfruit is surprisingly low.

A typical 90-gram starfruit contains just 6.06 grams of carbohydrates, including 2.52 grams of fiber (19).

19) Strawberries

NamePer 100 GramsPer 150g Cup
Total carbohydrates7.63 g11.4 g
Fiber1.8 g2.7 g
Net carbs5.83 g8.7 g
Calories35 kcal53 kcal
Carbohydrate content of strawberries per 100 grams and per cup

Strawberries are one of the most popular fruits in the world and one of the lowest-carb fruits too.

A 150-gram cup serving of strawberries has 11.4 grams of carbohydrates, with 2.7 grams from fiber (20).

20) Watermelon

NamePer 100 GramsPer 218-gram Slice
Total carbohydrates7.55 g16.5 g
Fiber0.4 g0.87 g
Net carbs7.15 g15.63 g
Calories30 kcal65 kcal
Carbohydrate content of watermelon per 100 grams and per slice

Watermelon is a refreshing and juicy fruit that contains over 91% water by weight (21).

For this reason, the fruit is relatively low in overall calories and carbohydrates.

A 218-gram slice of watermelon provides 16.5 grams of carbohydrates (21).

Final Thoughts

Individuals following a low-carb diet often track total carbohydrate intake, particularly when the diet is aimed at blood sugar control.

All fruits can technically fit into a low-carb diet if total carbohydrate intake comes within an individual’s daily target.

However, the fruits in this guide are some of the lowest-carb options and will use up less of the daily carbohydrate quota.

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