All fruits are good for you and nutrient-rich. But if you’re watching your carbs, some are lower than others.
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 blood sugar spikes and lows too. 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.
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 there are 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
Perfect for a hot summer day, watermelon is one of the lowest-carb fruits on this list. It can help quench your thirst and is an excellent source of vitamin C. You may be surprised to learn that watermelon has more beta carotene than berries. Beta carotene is the pigment that gives the melon its red color.
1 cup chopped watermelon: 11 grams carbs, 46 calories.
100 grams: 8 grams carbs, 30 calories.
2. Strawberries
Strawberries are low in carbs, but they also provide 163% of your daily dose of vitamin C. Research has shown they can help promote heart health and stabilize blood sugar levels as well.
1 cup sliced strawberries: 13 grams carbs, 53 calories.
100 grams: 8 grams carbs, 32 calories.
3. Cantaloupe
If you don’t regularly enjoy it already, cantaloupe is worth a spot in your eating pattern. It is an excellent source of vitamin C and potassium, which help support healthy immune function and promote heart and muscle health. Eat cantaloupe in slices or cubes, or add it to your favorite smoothie.
1 cup cubed cantaloupe: 13 grams carbs, 54 calories.
100 grams: 8 grams carbs, 34 calories.
4. Peaches
Peaches taste like the epitome of summer. With only 15 grams of carbs per one medium peach, these delectably sweet and juicy fruits are quite low in carbs. Enjoy them alone or add them to a leafy green salad.
1 medium peach: 14 grams carbs, 58 calories.
100 grams: 10 grams carbs, 42 calories.
5. Raspberries
Don’t underestimate these tiny berries. Raspberries are a nutrition powerhouse, providing close to 10 grams of fiber and two-thirds of your daily requirement of vitamin C per cup. Their tanginess is perfect for adding flavor to your morning oatmeal or parfait.
1 cup raspberries: 15 grams carbs, 64 calories.
100 grams: 12 grams carbs, 52 calories.
Bottom line
It’s recommended that you eat 2 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 them up. Fruit is a good carb and the kind you should be eating. And skip fruit juice if you’re worried about carbs. Just 1 cup has 25-plus grams of carbohydrates and none of the beneficial fiber.
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Disclaimer:
The content on this page is for informational and educational purposes only and should not be relied on as medical advice. This information is not intended to be a substitute for professional medical advice, evaluation, or treatment of a qualified health-care provider. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition, or if you are seeking medical advice, diagnoses, or treatment. Each individual’s dietary needs and restrictions are unique to the individual. You should consult a qualified health professional regarding health conditions or concerns, before starting a new diet or health program. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe. You are solely responsible for ensuring that any nutritional information obtained is accurate. If you have or suspect you may have allergies or medical issues which may be affected by certain foods, find you may have or be experiencing side effects, you should promptly contact your health care provider. Statements within this article have not been evaluated or approved by the Food and Drug Administration.