Low-Carb Fruits and Berries – the Best and the Worst

Fruit has long been a great healthy addition to meals, but now it is a fad again, and many people are eating more of it than ever before. Meanwhile, many low-carb diets shun fruit because it contains carbohydrates, which are converted into glucose in our bodies, in the same way they are converted from protein. But do low-carb fruit diets work? What foods are healthy and which ones are not?

Low-carb diets typically cut out the carbs that we find in fruits and vegetables. This is because the carbs found in fruits and vegetables are complex carbs, which don’t cause a lot of problems in people who are healthy. However, these can have very negative effects in people who are overweight and obese, since their bodies can’t handle them. This is why some low-carb diets recommend avoiding low-carb fruits and berries altogether.

While it’s definitely possible to be a low-carb fruit-hater, the truth is that the vast majority of the fruits on this list are excellent options for anyone who cares about healthy eating. There are a few outliers, of course, but the rules are fairly simple: Eat the fruits that are at the top of the list, and steer clear of the ones that are at the bottom.. Read more about low-carb fruits and vegetables and let us know what you think.

Updated 30. June 2023, based on a medical opinion from

On a low-carb diet, which fruits and berries are the best and which are the worst? Here’s the gist of it: In moderation, most berries are low-carb meals, although fruit may be called natural sweets (it contains quite a bit of sugar). Simply because sugar is derived from fruit does not imply that it is healthful.

For additional information, see our low-carb choices guide, which includes links.

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The proportion of readily digested carbs, i.e. pure carbohydrates, is shown above (fiber is not counted). Keep in mind the amount of carbs per 100 grams (312 ounces) of berries.

Raspberries, blackberries and strawberries can be eaten in small amounts on a low-carb ketogenic diet, and you can eat them more freely on a moderate low-carb diet.

The carbohydrate content of blueberries is double that of strawberries. As a result, don’t overdo it: as part of a keto diet, you should only consume them infrequently and in small amounts.

Fruit

What about other types of fruits? As you can see, fruit has a high carbohydrate content (mainly in the form of sugar). Fruit is delicious because of this! Nature’s sweetness comes in the form of fruit.

All values are given in grams of digestible carbohydrate per 100 grams (312 ounces) of fruit for simplicity of comparison.

About 21 grams of carbs may be found in a medium-sized apple (180 grams).

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What is your primary health objective?

What is the maximum amount of fruit you can consume?

This implies that if you’re on a low-carb keto diet (low-carb veggies instead of grains), you’ll lose weight.

Even on a modest low-carb diet (20-50 grams per day), you should limit yourself to one serving of fruit each day.

If fruit is your primary source of carbs on a low-carb diet (50 to 100 grams per day), you may consume two or three pieces each day.

As you can see, the most carbohydrate-dense fruits are grapes and bananas.

Fruits with low carbohydrate content in the top ten

Let’s suppose you want to have a piece of fruit (or a few berries) every now and then while remaining low-carb. Which fruit would you recommend?

The top choices are shown below, sorted by net carbohydrate grams. At the top of the list are the choices with the fewest carbohydrates.

1. Half a cup (60 grams) of raspberries has 3 grams of carbs.
2. Half a cup (70 grams) of blueberries has 4 grams of carbs.
3. Strawberries provide 6 grams of carbs per eight medium-sized berries (100 grams).
4. Plum – A medium-sized plum (65 grams) has 7 grams of carbs in it.
5. Clementine has 8 grams of carbs per medium (75 grams).
6. Kiwis provide 8 grams of carbs in a medium-sized kiwi (70 grams).
7. Cherry include 8 grams of carbs in half a cup (75 grams, or approximately 12 cherries).
8. Half a cup (75 grams) of blueberries has 9 grams of carbs.
9. One cup (160 grams) of cantaloupe (melon) has 11 grams of carbs.
10. One medium peach (150 grams) has 13 grams of carbs.

A big orange, for example, has approximately 17 grams of carbohydrate, a medium apple has about 21 grams, and a medium banana has about 24 grams.

Aren’t fruits purely natural?

Fruit is usually seen as a fairly natural food that has always been consumed. However, there are frequently significant evolutionary changes between the fruits seen in supermarkets now and those that previously existed in the wild:

Fruit and vegetables used to look like this.

Furthermore, fruit was only accessible at certain times of the year when it was ripe throughout much of human history. Like monkeys in the wild, our forefathers could only consume a lot of fruit when it was available. If eating too much sugar helped them gain weight, it might have helped them get through Lent without being hungry.

Fruit is readily accessible these days, and many people’s systems are unable to deal with the extra sugar in fruit eaten throughout the year.

For those on a low-carb diet, it can be very difficult to find fruits that are low in carbs and sugar. When looking for low-carb fruits, it is important to look for the ones with the lowest carb count, and not just the ones that are lowest in total sugar. Fortunately, just like low-carb vegetables, there are low-carb fruits that do not have a lot of sugar, and you can have them as part of your low-carb diet.. Read more about low-carb foods and let us know what you think.

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Frequently Asked Questions

What fruit is lowest in carbs?

Bananas are the lowest in carbs.

What Berry has the lowest amount of carbs?

Blueberries have the lowest amount of carbs.

What are the worst fruits to eat on a keto diet?

The worst fruits to eat on a keto diet are fruit juices. Fruit juices contain high amounts of sugar and fructose, which can cause your blood sugar levels to spike and crash, leading to mood swings and fatigue.

Related Tags

This article broadly covered the following related topics:

• low carb fruits
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• carbs in strawberries