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September 19, 2023
As everyone should know, fruits are an essential part of a healthy diet, as they are packed with vitamins, minerals, and other phytochemicals that your body needs. However, for people that are trying to limit the amount of carbs in their diet (whether for a low-carb or keto diet), fruits can quickly put you over your personal carb limit for the day. For instance, did you know that one medium banana can pack 27g of carbs (with 24g of net carbs)? Clearly, they are not a great option when trying to limit carbs. That’s where the items on this list come to the rescue, as these fruits provide relatively fewer carbs in a serving.
Serving Size: 1 cup (177g)
Carbs per Serving: 14.4g
Net Carbs per Serving: 12.9g
Okay, so cantaloupe is really more of a low calorie option than just low carb, since 87% of its calories comes from carbohydrates, but a cup of cantaloupe provides a lot of bulk for just under 13g of net carbs. It’s also an excellent source of Vitamin A, which can help prevent macular degeneration in your eyes. Cantaloupe is probably best eaten on its own, but it can also be a great addition to a smoothie or a fruit salad.
Serving Size: 1 cup (144g)
Carbs per Serving: 13.8g
Net Carbs per Serving: 6.2g
Blackberries are quite low in net carbs, thanks in large part to the fact that they contain more fiber than sugar. They’re also packed with antioxidants, like many dark-coloured fruits and vegetables. And they’re a good source of Vitamins A and K. One great way to eat blackberries is on top of a yogurt parfait: just top some Greek yogurt with a mix of berries, and some Kellogg’s Bran Buds for a tasty and nutritious breakfast.
Serving Size: 1 cup (123g)
Carbs per Serving: 14.7g
Net Carbs per Serving: 6.7g
Raspberries are another berry which have low net carbs, and pack a full 8g of fiber per serving. This makes them a very satiating option. Raspberries are also an excellent source of manganese. You can snack on them by themselves, add them to your morning oatmeal, or eat them in a spinach salad.
Serving Size: 1 cup (154g)
Carbs per Serving: 11.6g
Net Carbs per Serving: 11g
Watermelon is one of the lowest calorie fruits there is, with just 46 Calories in a cup. So, even though over 80% of its calories comes from (natural) sugar, you can still eat a large helping without consuming many carbs or calories. Watermelons are also one of the most hydrating foods there is - they are over 90% water by weight! No wonder they got that name. Watermelons can be enjoyed on their own, in fruit salads, or frozen and blended into a smoothie.
Serving Size: 1 cup (150g)
Carbs per Serving: 12.8g
Net Carbs per Serving: 2.7g
Avocados are one of the most controversial choices on this list (though the fruit is no stranger to controversy). Should they really count as a fruit? Well, they have a seed, and are even made into ice cream, so they certainly have a case. Avocados are very low in net carbs, and get over 75% of their calories from fat. Most of that fat comes from monounsaturated fatty acids (or MUFAs), which are healthier than saturated fats. Avocados are also packed with nutrients, including Vitamin K, Vitamin E, Potassium, and Niacin. They go great diced in salads, spread onto sandwiches or wraps, and, yes, even on the oft-derided avocado toast.
Serving Size: 1 cup (154g)
Carbs per Serving: 14.7g
Net Carbs per Serving: 12.4g
Peaches are one of the least low-carb options on this list, but if you are looking for sweet, juicy fruit, a peach is one of the lower carb options available. A medium peach also contains 285 mg of potassium. There really is no better way to eat a peach than to just enjoy a ripe and juicy peach on its own.
Serving Size: 8 olives (21.6g)
Carbs per Serving: 0.8g
Net Carbs per Serving: 0.1g
Okay, so olives aren’t exactly what comes to mind when thinking of fruit, but they are - at least botanically speaking - a fruit. And, unlike most of the other fruits on this list, olives aren’t just low carb “for a fruit,” they are just low carb - period. With just 0.1g of net carbs in 8 olives, they are low enough in carbs to be eaten even on a strict keto diet. Olives are high in monounsaturated fats, which is what makes olive oil a healthier oil to cook with for heart health. Watch the sodium with olives though - while olives themselves don’t contain much, they are nearly always brined before being eaten, which makes them a salty snack. Olives can be enjoyed on their own, in mediterranean-style salads, or even baked into bread!
Serving Size: 1 cup (122g)
Carbs per Serving: 5.5g
Net Carbs per Serving: 3.3g
Rhubarb is the opposite of olives in the sense that it is not a botanical fruit, but it is used as a fruit in culinary usage. It is, however, one of the lowest carb entries on this list. One serving of rhubarb also contains 105 mg of Calcium and 321 mg of Potassium. Rhubarb is very tart, but it can be eaten on its own if you like that type of thing. Most recipes with rhubarb call for a lot of sugar to counteract that tartness, which defeats the purpose of eating it as a low carb fruit. However, you could use it in a chutney with reduced sugar for a tart sauce without too many carbs.
