Low-Carb Fruits Ranked from Lowest to Highest Carbs

By: Lisa Valente, M.S., R.D.

Fruit often gets a bad rap because it's sweet and not low in carbs. But nature's candy delivers more than just carbs in the form of natural sugar. Fruits are packed with important vitamins and minerals, plus fiber. Fiber helps slow the absorption of sugar into your bloodstream so you're less likely to experience spikes and lows. Plus, eating fruit is actually associated with a lower risk of diabetes. If you're watching your carb intake, you may be wondering which fruits are lowest in carbs. Here we rank fruit based on how many carbs you'll get.

Don't Miss: Best Low-Carb Foods to Eat

How Many Carbs Are in Your Fruit?

We've ranked these common fruits based on a recommended serving size, but also provide information about how many carbs per 100 grams of fruit (about 3.5 ounces) to give you a better understanding when you're (literally) comparing apples to oranges. Here they are ranked from lowest-carb fruit to highest-carb fruit.

1. Watermelon

Watermelon Fruit Pizza

Recipe to try: Watermelon Fruit Pizza

1 cup chopped watermelon: 11 grams carbs, 46 calories.

100 grams: 8 grams carbs, 30 calories.

2. Strawberries

Strawberry-Chocolate Greek Yogurt Bark

Recipe to try: Strawberry-Chocolate Greek Yogurt Bark

1 cup sliced strawberries: 13 grams carbs, 53 calories.

100 grams: 8 grams carbs, 32 calories.

3. Cantaloupe

Triple Melon Smoothie

Recipe to try: Triple Melon Smoothie

1 cup cubed cantaloupe: 13 grams carbs, 54 calories.

100 grams: 8 grams carbs, 34 calories.

4. Peach

Roasted Beet Salad with Hazelnut-Yogurt Dressing

Recipe to try: Peach & Roasted Beet Salad with Hazelnut-Yogurt Dressing

1 medium peach: 14 grams carbs, 58 calories.

100 grams: 9 grams carbs, 37 calories.

5. Raspberries

Cocoa-Chia Pudding with Raspberries

Recipe to try: Cocoa-Chia Pudding with Raspberries

1 cup raspberries: 15 grams carbs, 64 calories.

100 grams: 12 grams carbs, 52 calories.

6. Orange

Orange-Walnut Salad with Chicken

Recipe to try: Orange-Walnut Salad with Chicken

1 medium orange: 15 grams carbs, 62 calories.

100 grams: 12 grams carbs, 47 calories.

7. Blueberries

Purple Fruit Salad

Recipe to try: Purple Fruit Salad

1 cup blueberries: 21 grams carbs, 84 calories.

100 grams: 14 grams carbs, 57 calories.

8. Pineapple

Pineapple & Avocado Salad

Recipe to try: Pineapple & Avocado Salad

1 cup cubed pineapple: 22 grams carbs, 82 calories.

100 grams: 13 grams carbs, 50 calories.

9. Mango

Limey Mango Chunks

Recipe to try: Limey Mango Chunks

1 cup chopped mango: 25 grams carbs, 99 calories.

100 grams: 15 grams carbs, 60 calories.

10. Cherries

Cherry-Berry Oatmeal Smoothie

Recipe to try: Cherry-Berry Oatmeal Smoothie

1 cup cherries: 25 grams carbs, 97 calories.

100 grams: 16 grams carbs, 63 calories.

11. Apple

Apple Mini Fruit Pizzas

Recipe to try: Apple Mini Fruit Pizzas

1 medium apple: 25 grams carbs, 95 calories.

100 grams: 12 grams carbs, 47 calories.

12. Banana

Sprouted-Grain Toast with Peanut Butter & Banana

Recipe to try: Sprouted-Grain Toast with Peanut Butter & Banana

1 medium banana: 27 grams carbs, 105 calories.

100 grams: 15 grams carbs, 57 calories.

13. Grapes

Chicken, Fennel & Grape Quinoa Salad

Recipe to try: Chicken, Fennel & Grape Quinoa Salad

32 grapes: 28 grams carbs, 108 calories.

100 grams: 18 grams carbs, 69 calories.

Bottom Line

It's recommended that you eat two cups of fruit per day as part of a healthy diet. And variety is important to get the health benefits of each fruit. Certain colors provide certain benefits—orange for eyesight and purple for brain health for example—so choose your favorite fruits but mix it up. Fruit is a good carb and the kind you should be eating. And skip fruit juice if you're worried about carbs. Just one cup has 25-plus grams of carbohydrates and none of the beneficial fiber.

Watch: How to Make Fruit Salad 4 Colorful Ways

Related:
Best & Worst Fruits for Diabetes
Low-Carb Meal Plans
What Does a Serving of Carbs Look Like?