When I first tried cutting carbs, I thought I had to give up fruit completely. After all, aren’t all fruits loaded with sugar? But as I dug deeper, I realized that wasn’t true.
Yes, some fruits are higher in carbs (like bananas, mangos, and grapes), but others are surprisingly light and can easily fit into a low-carb lifestyle. That’s when I started keeping a low carb fruits list in my fridge, so I’d always know what to reach for when I wanted something sweet without derailing my progress.
Whether you’re following keto, trying to lose weight, or just watching your sugar intake, knowing which fruits are low in carbs can make snacking and meal planning so much easier. And trust me, once you know the right choices, you’ll never feel deprived.
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14 Best Low Carb Fruits
Not all fruits are created equal when it comes to carbs. Some are naturally lower in sugar and starch, making them perfect for people on carb-conscious diets. What’s great is that these options still pack in fiber, vitamins, and antioxidants, so you don’t miss out on nutrition while cutting back on carbs.
Berries are the biggest winners here, strawberries, raspberries, and blackberries are all at the top of any keto approved fruits list. Citrus fruits like lemons and limes are also very low in carbs and can add zest to water, salads, or even seafood. Even melons, which many people overlook, are fairly low carb if you watch portion sizes.
| Fruit | Serving Size | Net Carbs | Notes |
| Avocado | 100 g (½ medium) | 2 g | High in fiber, keto-friendly |
| Blackberries | 100 g (1 cup) | 5 g | Antioxidant-rich |
| Raspberries | 100 g (1 cup) | 5 g | Great for weight loss |
| Strawberries | 100 g (1 cup) | 7 g | Low sugar berry |
| Cranberries (fresh) | 100 g (1 cup) | 8 g | Best unsweetened |
| Lemon | 100 g (1 fruit) | 6 g | Used for flavoring, low sugar |
| Lime | 100 g (1 fruit) | 8 g | Refreshing, good for drinks |
| Tomato (yes, a fruit) | 100 g (1 medium) | 3 g | Low carb, versatile |
| Coconut (unsweetened) | 100 g | 6 g | Good fat source |
| Olives | 100 g (~10 olives) | 3 g | Keto-friendly, savory fruit |
| Gooseberries | 100 g | 6 g | Fiber-rich, tart fruit |
| Starfruit (Carambola) | 100 g | 4 g | Tropical, low sugar |
| Watermelon | 100 g | 7 g | Hydrating, light carb fruit |
| Cantaloupe | 100 g | 8 g | Sweet but still low carb |
Low-Carb Fruits for Weight Loss
If your goal is weight loss, it’s not just about carbs, it’s about satiety, too. Fruits that are low in carbs but high in fiber and water content can keep you fuller for longer without overloading your calorie budget.
That’s why fruits like watermelon, cantaloupe, and berries are often recommended in weight loss plans. Here’s a detailed low carb fruits list with carb counts, sugar content, fiber, and calories per 100g to help guide your choices:
| Fruit | Carbs (per 100g) | Sugar | Fiber | Calories | Best For |
| Strawberries | 7.7 g | 4.9 g | 2 g | 32 | Snacking, smoothies |
| Watermelon | 7.6 g | 6.2 g | 0.4 g | 30 | Hydration, weight loss |
| Raspberries | 11.9 g | 4.4 g | 6.5 g | 52 | High fiber satiety |
| Blackberries | 9.6 g | 4.9 g | 5.3 g | 43 | Balanced carbs & fiber |
| Cantaloupe | 8.2 g | 7.9 g | 0.9 g | 34 | Light desserts |
| Kiwi | 14.7 g | 8.9 g | 3 g | 61 | Sweet but filling |
| Peach (small) | 9.5 g | 8.4 g | 1.5 g | 39 | Fresh snacks |
Low Carb Low Sugar Fruits
When you’re aiming to reduce both carbs and sugar (maybe for diabetes or insulin sensitivity), it helps to focus on fruits that don’t cause blood sugar spikes. Luckily, there are plenty of fruits that fall into this category.
Think of fruits like lemons, limes, raspberries, and blackberries, they’re naturally tart, not overly sweet, and have a good balance of fiber. These make them perfect for those needing both low sugar and low carb options.
| Fruit | Carbs (per 100g) | Sugar | Fiber | Calories | Notes |
| Lemons | 9.3 g | 2.5 g | 2.8 g | 29 | Great for water & seasoning |
| Limes | 8.5 g | 1.7 g | 2.8 g | 30 | Refreshing, low sugar |
| Raspberries | 11.9 g | 4.4 g | 6.5 g | 52 | High fiber keeps sugar impact low |
| Blackberries | 9.6 g | 4.9 g | 5.3 g | 43 | Balanced tart flavor |
| Strawberries | 7.7 g | 4.9 g | 2 g | 32 | Classic low sugar choice |
| Cranberries (raw) | 12.2 g | 4.3 g | 4.6 g | 46 | Tart, best unsweetened |
| Avocado | 8.5 g | 0.7 g | 6.7 g | 160 | Technically a fruit, very low sugar |
Low Carb Fruits for Keto
Keto diets usually restrict daily carb intake to about 20–50 grams, which makes fruit choices a little more limited. The key is sticking to fruits that are both low in carbs and nutrient-dense.
The best picks for a keto approved fruits list are berries (raspberries, blackberries, strawberries), plus small amounts of avocado, coconut, and olives. These fruits deliver healthy fats and fiber, which align perfectly with keto goals.
| Fruit | Carbs (per 100g) | Net Carbs | Fiber | Best Keto Use |
| Avocado | 8.5 g | 2 g | 6.7 g | Guacamole, salads |
| Raspberries | 11.9 g | 5.4 g | 6.5 g | Keto desserts |
| Blackberries | 9.6 g | 4.3 g | 5.3 g | Smoothies, snacks |
| Strawberries | 7.7 g | 5.7 g | 2 g | Fresh toppings |
| Coconut (meat) | 15 g | 6 g | 9 g | Keto baking |
| Olives | 6 g | 3 g | 3 g | Salads, snacks |
| Lemon/Lime | 9 g | 6 g | 2.8 g | Flavor enhancer |
How to Add Low Carb Fruits to Your Daily Meals
Knowing which fruits are low carb is great, but the real magic happens when you start using them creatively. Here are a few ways to make them part of your day:
- Breakfast: Add strawberries or raspberries to Greek yogurt.
- Snacks: Grab cucumber slices with guacamole (avocado = fruit!).
- Dessert: Blend frozen blackberries into a sugar-free smoothie.
- Drinks: Squeeze lime into sparkling water for a refreshing soda replacement.
- Salads: Toss in peaches or kiwi slices for a sweet twist.
Mistakes to Avoid with Low Carb Fruits
Even with healthy choices, there are a few pitfalls to avoid when it comes to fruit on a low-carb plan:
- Overeating portions: Even low carb fruits can add up quickly if you eat large servings.
- Dried fruit: Removing water concentrates sugar and carbs, making dried fruits much higher in carbs than fresh.
- Fruit juices: Even 100% juice usually spikes blood sugar because it lacks fiber.
- Assuming all berries are safe: Some, like cherries, are higher in sugar than raspberries or strawberries.
Also read: Energy Foods
FAQs
What fruits are lowest in carbs?
The lowest carb fruits are berries (strawberries, raspberries, blackberries), avocado, coconut, and olives. Citrus fruits like lemons and limes are also very low in carbs, making them perfect for flavoring food or drinks. Most of these appear on any good low carb fruits list or keto approved fruits list.
Can I eat fruit on a keto diet?
Yes, but portions matter. Fruits like avocado, raspberries, and blackberries can fit into keto if you keep servings small. For example, a half-cup of raspberries has about 3–4 grams of net carbs, which can easily fit into a daily carb limit of 20–50 grams.
What fruits are best for weight loss?
Water-rich and fiber-rich fruits like watermelon, strawberries, and raspberries are ideal for weight loss. They keep you full without loading you up on carbs or calories. These are often highlighted in a low carb fruits list tailored for weight management.
Which fruits are low in both carbs and sugar?
Avocado, lemons, limes, raspberries, and blackberries are the best choices. They’re low carb and low sugar, making them suitable for people with diabetes, insulin resistance, or anyone watching blood sugar.
How can I use low carb fruits in cooking?
Low carb fruits are versatile. You can use avocado in salads and smoothies, berries in keto desserts, or lemon juice as a natural seasoning. Coconut works great for keto baking, while olives make the perfect savory snack. Using a keto approved fruits list makes it easy to mix things up and keep meals interesting.