{"id":1988,"date":"2025-02-18T00:40:35","date_gmt":"2025-02-17T13:40:35","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/13-low-carb-fruits-ranked-from-least-to-most.html"},"modified":"2025-02-18T00:40:35","modified_gmt":"2025-02-17T13:40:35","slug":"13-low-carb-fruits-ranked-from-least-to-most","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/13-low-carb-fruits-ranked-from-least-to-most.html","title":{"rendered":"13 Low-Carb Fruits Ranked from Least to Most"},"content":{"rendered":"

Fruit is a staple of a healthy diet, a perfect snack, and a great on-the-go breakfast. But if you\u2019re on a\u00a0low-carbohydrate diet or trying to reduce your carb intake, does the sugar that\u2019s naturally present in fruit make it off limits? Are there any low-carb fruits you can eat and still stay on-track?<\/p>\n

Overall, the answer is yes. \u201cPeople believe that fruits should be restricted or avoided all together because they are high in sugar. However, this is a very common misconception,\u201d explains nutrition therapist\u00a0Karin Kaplan Grumet, RD\/CEDRD.<\/p>\n

There are plenty of benefits to fruit, and according to the\u00a0USDA, adults should get about two cups of fruit per day. Not only do they have valuable nutrients like vitamin C, potassium, and folic acid, they also contain fiber, which helps prevent blood sugar spikes and takes time to digest, helping you to feel fuller and more satisfied for longer.<\/p>\n

But fruit\u00a0does contains a significant amount of carbs per serving, thanks to the naturally occurring sugar fructose. That\u2019s why it\u2019s recommend that people who are following a low-carb diet, like the ketogenic diet, decrease the amount of fruit they eat.<\/p>\n

\u201cHowever, there\u2019s some fruit that can pass the test,\u201d says Grumet. If you\u2019re following a low-carb diet and are wondering what fruits you can still eat, here are some common fruit varietals, ranked from the lowest-carb fruits to the most.<\/p>\n

1. Cherry Tomatoes<\/h2>\n<\/p>\n

5.8 g per cup<\/p>\n

While you might think tomatoes are a low-carb vegetable, they\u2019re actually a fruit! You might not eat them like other fruits, but they\u2019re just as delectably sweet and juicy when ripe, helping you satisfy that craving for just under six grams of carbs per cup.<\/p>\n

2. Clementines<\/h2>\n

\"Outdoor<\/p>\n

8.89 g per fruit<\/p>\n

This tasty citrus is a variety of\u00a0mandarin oranges. Like other citrus fruits, they provide important nutrients like vitamin C and folate. They\u2019re small enough for a sweet afternoon snack, so keep a few on hand for when you need a refreshing treat!<\/p>\n

3. Kiwi<\/h2>\n

\"Isolated<\/p>\n

10.5 g per fruit<\/p>\n

Kiwis are a great low-carb fruit that should be among your grocery list staples. They\u2019re in season for nearly the whole year, excluding summer, and one fruit has just 42 calories. Plus, they\u2019re an excellent source of vitamin C!<\/p>\n

4. Strawberries<\/h2>\n

\"Isolated<\/p>\n

11.7 g per cup, halved<\/p>\n

For peak\u00a0strawberry\u00a0deliciousness, enjoy them during\u00a0spring and summer when they\u2019re in season. Pro-tip:\u00a0The smaller the berry, the more intense the flavor is!<\/p>\n

And although you may thing that citrus is king when it comes to vitamin C, one cup of strawberries is a great source of this vitamin, providing 149 percent of your daily needs!<\/p>\n

5. Blackberries<\/h2>\n

\"Isolated<\/p>\n

13.8 g per cup<\/p>\n

Compared to other berries, blackberries are fairly low in sugar, with only\u00a07 grams per cup. They make a great addition to yogurt, and can also be mixed into salads for a sweet contrast.<\/p>\n

6. Raspberries<\/h2>\n

\"Isolated<\/p>\n

14.7 g per cup<\/p>\n

Another lower-carb berry on this list, raspberries are in their prime in the summer and fall months. If you\u2019re trying to decide whether to splurge for organic raspberries, research\u00a0shows that it might be worth it, finding organic raspberries to be significantly higher in total antioxidant capacity than non-organic raspberries.<\/p>\n

7. Peaches<\/h2>\n

\"Isolated<\/p>\n

14.7 g per cup, sliced<\/p>\n

Speaking of organic vs. non-organic fruits, peaches were second on the list of produce with\u00a0the most pesticides, just under apples. So if you can go organic for this particular low-carb fruit, it\u2019s probably worth it!<\/p>\n

8. Apples<\/h2>\n

\"Isolated<\/p>\n

15.1 g per cup, sliced<\/p>\n

You\u2019ve probably heard the saying about an apple a day keeping the doctor away, but what about an apple a day keeping the pounds away? Research has shown that consuming\u00a0apples can lead to weight loss in overweight individuals. However, it\u2019s not determined what kind of apple or how much to consume, but it\u2019s a promising start.<\/p>\n

9. Honeydew<\/h2>\n

\"Isolated<\/p>\n

15.5 g per cup, diced<\/p>\n

A staple of fruit salads, honeydew really shines in the summer. So if you pick up this melon, make sure it\u2019s during the summer months so you can get the most flavor. It\u2019s also a pretty low-calorie fruit \u2014 you can enjoy a whole cup for just 61 calories!<\/p>\n

10. Plums<\/h2>\n

\"Isolated<\/p>\n

18.8 g per cup, sliced<\/p>\n

A kind of stone fruit (along with peaches and mangos), plums can be great as a topping for yogurt or cereal, and are also easy to enjoy just as they are. Keep one on hand for a small snack \u2014 one plum is just\u00a030 calories and 7.5 grams of carbs \u2014 or munch on a cup of sliced plums for a bit more substance.<\/p>\n

11. Blueberries<\/h2>\n

\"Isolated<\/p>\n

21.5 g per cup<\/p>\n

Among the berries, blueberries has one of the higher carbohydrate contents, but they\u2019re also nutrient-dense, providing vitamin K, potassium, and fiber. Plus, you can fit a lot of blueberries into one cup, so if the 21 grams of carbs makes you nervous, know that even just half a cup of blueberries is a solid serving.<\/p>\n

12. Cherries<\/h2>\n

\"Isolated<\/p>\n

22.1 g per cup, with pits<\/p>\n

No, we\u2019re not talking about those candy-like maraschino cherries here. Dark cherries provide plenty of natural sweetness on their own, and although they appear pretty high on this list of low-carb fruits, they\u2019re still a healthy, nutrient-rich option\u00a0for a sweet treat.<\/p>\n

13. Bananas<\/h2>\n

\"Isolated<\/p>\n

27 g per fruit, medium<\/p>\n

Topping off this list is bananas. They\u2019re not exactly a\u00a0low-carb fruit, clocking in at just under 27 grams of carbs per banana, but they do have tons of great\u00a0health benefits! One medium banana has 422 mg of potassium, has just 105 calories, and three grams of fiber. Plus, its natural peel packaging makes it a great fruit to take on-the-go.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fruit is a staple of a healthy diet, a perfect snack, and a great on-the-go breakfast. But if you\u2019re on a\u00a0low-carbohydrate diet or trying to reduce your carb intake, does the sugar that\u2019s naturally present in fruit make it off limits? Are there any low-carb fruits you can eat and still stay on-track? Overall, the […]<\/p>\n","protected":false},"author":1,"featured_media":1989,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=1988"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1988\/revisions"}],"predecessor-version":[{"id":1990,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1988\/revisions\/1990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/1989"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=1988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=1988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=1988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}