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Carbohydrates are an essential micronutrient, but some people may prefer a low-carb diet, calling for less of them than usual. Fruits generally have more carbohydrates than vegetables due to their natural sugar content, explains Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. But there are low-carb fruits worth considering.
“A lot of people are scared of fruit because of the carbs, but we do need some carbs,” Cording says. “If someone is watching their blood sugar or following a low-carb diet in general, low-carb fruit can have its place. You can still get a lot of great vitamins, minerals, antioxidants, and fiber,” she says.
If you’re watching your carbs and are faced with the decision of having vegetables or fruit, it’s still better to go with vegetables, according to Keri Gans, R.D.N., author of The Small Change Diet. “All fruits contain naturally-occurring sugar,” she says. “Labeling some as ‘low carb’ can confuse consumers and send the wrong message.”
Meet the experts: Jessica Cording, R.D., C.D.N., is the author of The Little Book of Game-Changers; Keri Gans, R.D.N., is the author of The Small Change Diet; Lisa Moskovitz, R.D., founder of NY Nutrition Group and the author of The Core 3 Healthy Eating Plan
Still, if you want something sweet that also offers plenty of good-for-you nutrients, fruits that are lower in carbohydrates are a solid choice. “Low-carb fruit can absolutely have its place,” Cording says. Lisa Moskovitz, R.D., founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, agrees. “While fruit often gets a bad rap because it’s higher in sugar than veggies, there are many types of fruit that can not only be low glycemic, but even beneficial for blood sugar balance,” she says.
Keep in mind that the U.S. Department of Agriculture (USDA) recommends having 1.5 to 2 cups of fruit each day. Cording suggests pairing your fruit with protein and fat to avoid blood sugar spikes. “You get the most bang for your buck when you pair carbohydrates with protein and fat,” she says. “Not only does it keep blood sugar stable, it’s good for energy and satiety.”
Trying to keep your daily carb counts low, but still want to make room for fruit? These are some of the lowest-carb fruits you can enjoy.
Avocados
Carb count: 4 grams per 1/3 avocado
Cording lists avocados as her favorite lower-carb fruit. “It has a lot of fiber and is full of healthy fats,” she says. Avocados specifically have monounsaturated fatty acids, which can help lower levels of LDL “bad” cholesterol and lower the risk of heart disease and stroke, per the U.S. National Library of Medicine.
This low-carb fruit also contains vitamin E and antioxidants to support immune health, along with potassium, which Cording notes is great for muscle cramps.
Oranges
Carb count: 7.4 grams per ½ orange
This citrus is a solid source of potassium, delivering 116 micrograms per half an orange. “It also contains vitamin C, which is a powerful antioxidant,” Cording says. Oranges offer some fiber and plenty of water, too. “They’re really helpful for supporting hydration,” Cording adds.
Grapefruit
Carb count: 9.6 grams per ½ grapefruit
Like oranges, grapefruit offers water in every bite to support your hydration goals. It’s high in vitamin C—43.7 milligrams, to be exact—to support your immune function, too. “It’s a great antioxidant and also provides some fiber,” Cording says.
Watermelon
Carb count: 11.6 grams per cup
Cording says she recommends watermelon a lot to her patients to support their hydration goals. “It also has a little potassium and magnesium, and really seems to help with headaches,” she says. “I always encourage people to consider watermelon if they’re dealing with frequent headaches during the day.” Just keep in mind that this is on the higher end of lower-carb fruit, making it important to factor that into your daily carb count.
Strawberries
Carb count: 12 grams per 1 cup
Like watermelon, strawberries are on the higher end of what is considered low-carb fruit. But Cording says they have a lot of nutritional value, making them worth considering in your diet. “They have a lot of antioxidants in them, including the master antioxidant, glutathione,” Cording says. “They’re also a good source of vitamin C.”
Blueberries
Carb count: 10.7 grams per ½ cup
“Blueberries have so much to offer,” Cording says. These berries are rich in polyphenols, which are plant-based molecules that act as antioxidants and anti-inflammatories. They also have been linked to good heart health. Blueberries are rich in anthocyanins, which have an anti-inflammatory effect on cells, Cording points out. “I definitely encourage having blueberries as a regular part of your diet,” she adds. In fact, one Prevention editor with type 1 diabetes ate blueberries every day and found them to be a great low-carb fruit option.
Cantaloupe
Carb count: 13 grams per 1 cup
This melon is packed with vitamin A to support your immune and reproductive health. “It’s also rich in potassium,” Cording says, and can help lower the risk of muscle cramps as a result. She also recommends having cantaloupe if you’re trying to get more hydration into your day.
Raspberries
Carb count: 14.6 grams per 1 cup
Like other berries, raspberries are packed with antioxidants, Cording points out. One cup of raspberries also has 8 grams of fiber to help stabilize blood sugar, Moskowitz says. She often recommends that people use raspberries as a jelly substitute. “The best way to enjoy raspberries is to mash it up in a peanut butter sandwich for an easy, nutritious DIY jelly,” she says.
Blackberries
Carb count: 14 grams per 1 cup
Blackberries are “very rich” in antioxidants, specifically anthocyanins and flavonoids, Cording says. This berry is high in fiber, delivering nearly 8 grams per 1 cup serving, Moskovitz says. She also points to this berry’s vitamin C, K, and E content to support brain and heart health.
Peaches
Carb count: 14 grams per 1 medium peach
Moskovitz recommends taking advantage of this stone fruit when it’s in season due to its rich antioxidant and vitamin C content. Peaches are also an excellent source of beta carotene to support vision and immune health, Cording points out.
The bottom line
Moskovitz stresses that there’s no reason to avoid fruit entirely when you’re on a low-carb diet—you’ll just want to factor it into your carb count for the day. “Lower-carb fruit provides inflammation-fighting antioxidants, gut-friendly fiber, and immune-supporting vitamin C in a delicious and flavorful package,” she says.
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