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.Fiberhelps 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 developing type 2 diabetes, according to a 2023 study published inEuropean Journal of Nutrition.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.Don’t Miss:30 Healthy Low-Carb Foods to EatHow 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 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. WatermelonAbbey LittlejohnPerfect for a hot summer day,watermelonis 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; it’s the pigment that gives the melon its red color.Recipe to try:Watermelon Fruit Pizza1 cup chopped watermelon: 11 grams carbs, 46 calories.100 grams: 8 grams carbs, 30 calories.2. StrawberriesAbbey LittlejohnStrawberries 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.Recipe to try:Strawberry-Chocolate Greek Yogurt Bark1 cup sliced strawberries: 13 grams carbs, 53 calories.100 grams: 8 grams carbs, 32 calories.3. CantaloupeAbbey LittlejohnIf 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.Recipe to try:Cantaloupe Salad with Lime, Pepitas & Cotija1 cup cubed cantaloupe: 13 grams carbs, 54 calories.100 grams: 8 grams carbs, 34 calories.4. PeachAbbey LittlejohnPeaches taste like the epitome of summer. They’re delectably sweet and juicy and have only15 grams of carbsper one medium peach. Enjoy peaches out of hand or add them to a rainbow fruit or leafy green salad for extra sweetness.Recipe to try:Peach & Spinach Salad with Feta1 medium peach: 14 grams carbs, 58 calories.100 grams: 10 grams carbs, 42 calories.5. RaspberriesAbbey LittlejohnDon’t underestimate these tiny berries.Raspberriesare a nutrition powerhouse, providing close to10 grams of fiberand two-thirds of your daily requirement of vitamin C per cup. Their tanginess is perfect for adding flavor to your morning oatmeal or parfait.Recipe to try:Cocoa-Chia Pudding with Raspberries1 cup raspberries: 15 grams carbs, 64 calories.100 grams: 12 grams carbs, 52 calories.6. OrangeAbbey LittlejohnOranges are a popular snack choice, and for good reason. They are accessible and easy to find at most grocers, and they are perfect for people watching their carb intake, like those with diabetes. One medium orange contains15 grams of carbsand 70 milligrams of vitamin C (116% of your daily needs).Recipe to try:Citrus Arugula Salad1 medium orange: 15 grams carbs, 62 calories.100 grams: 12 grams carbs, 47 calories.7. BlueberriesAbbey LittlejohnWhileblueberrieshave slightly more carbs than raspberries, they are just as nutritious as their red-colored counterparts. They help promote heart health, support healthy aging and can even help improve your memory. Eat them as they are or add them to desserts, salads and more.Recipe to try:Purple Fruit Salad1 cup blueberries: 21 grams carbs, 84 calories.100 grams: 15 grams carbs, 57 calories.8. PineappleAbbey LittlejohnOne cup ofpineapplehas 22 grams of carbs. This tropical fruit provides minerals like copper that helps with forming and strengthening bones, alongside ample vitamin C and fiber. Eat pineapple in slices or cubes, in salsa or grilled.Recipe to try:Pineapple & Avocado Salad1 cup cubed pineapple: 22 grams carbs, 82 calories.100 grams: 13 grams carbs, 50 calories.9. MangoAbbey LittlejohnMangoes are slightly higher in carbs, with 25 grams per cup, but that doesn’t make them any less nutritious. Loaded with vitamin A, mangoes can help keep skin healthy and promote healthy aging. Enjoy the healthy fruit in one of ourmango recipes.Recipe to try:Shrimp with Mango & Basil1 cup chopped mango: 25 grams carbs, 99 calories.100 grams: 15 grams carbs, 60 calories.10. CherriesAbbey LittlejohnDepending on the variety and ripeness,cherriescan be sweet and tart. They are so versatile that you can eat them alone or add them to savory or sweetrecipes. Cherries are packed with nutrients that may help regulate blood pressure and keep your skin and immune system healthy among other benefits.Recipe to try:Tart Cherry Nice Cream1 cup cherries: 25 grams carbs, 97 calories.100 grams: 16 grams carbs, 63 calories.11. AppleAbbey LittlejohnDespite being a higher-carb fruit,applesare a low-glycemic food that offers 4 grams of fiber. The fiber present in apples doesn’t only fill you up, but it also slows down the absorption of carbs, preventing the sudden spikes, making apples a perfect healthy midafternoon snack.Recipe to try:Apple “Donuts"1 medium apple: 25 grams carbs, 95 calories.100 grams: 14 grams carbs, 52 calories.12. BananaAbbey LittlejohnThough they may be high in carbs,bananasare a highly nutritious fruit. Bananas contain fiber, potassium and some magnesium, phosphorus, vitamin B6 and vitamin C. Not to mention, bananas are the top-selling fruit in the US. Their affordability is one of the reasons why people add them to their grocery cart.Recipe to try:Peanut Butter-Banana Chocolate Bark1 medium banana: 27 grams carbs, 105 calories.100 grams: 23 grams carbs, 89 calories.13. GrapesAbbey LittlejohnWhilegrapesmight have the highest carb content of any fruit on this list, they are full of polyphenols, a group of antioxidants that may fight off free radicals that can damage body cells. Don’t let their high carb content deter you from enjoying them; if you are watching your carb intake, eat them in smaller portions to reap their anti-inflammatory benefits.Recipe to try:Broccoli & Grape Salad1 cup: 28 grams carbs, 108 calories.100 grams: 18 grams carbs, 69 calories.The Bottom LineIt’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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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.Fiberhelps 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 developing type 2 diabetes, according to a 2023 study published inEuropean Journal of Nutrition.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.Don’t Miss:30 Healthy Low-Carb Foods to EatHow 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 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. WatermelonAbbey LittlejohnPerfect for a hot summer day,watermelonis 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; it’s the pigment that gives the melon its red color.Recipe to try:Watermelon Fruit Pizza1 cup chopped watermelon: 11 grams carbs, 46 calories.100 grams: 8 grams carbs, 30 calories.2. StrawberriesAbbey LittlejohnStrawberries 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.Recipe to try:Strawberry-Chocolate Greek Yogurt Bark1 cup sliced strawberries: 13 grams carbs, 53 calories.100 grams: 8 grams carbs, 32 calories.3. CantaloupeAbbey LittlejohnIf 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.Recipe to try:Cantaloupe Salad with Lime, Pepitas & Cotija1 cup cubed cantaloupe: 13 grams carbs, 54 calories.100 grams: 8 grams carbs, 34 calories.4. PeachAbbey LittlejohnPeaches taste like the epitome of summer. They’re delectably sweet and juicy and have only15 grams of carbsper one medium peach. Enjoy peaches out of hand or add them to a rainbow fruit or leafy green salad for extra sweetness.Recipe to try:Peach & Spinach Salad with Feta1 medium peach: 14 grams carbs, 58 calories.100 grams: 10 grams carbs, 42 calories.5. RaspberriesAbbey LittlejohnDon’t underestimate these tiny berries.Raspberriesare a nutrition powerhouse, providing close to10 grams of fiberand two-thirds of your daily requirement of vitamin C per cup. Their tanginess is perfect for adding flavor to your morning oatmeal or parfait.Recipe to try:Cocoa-Chia Pudding with Raspberries1 cup raspberries: 15 grams carbs, 64 calories.100 grams: 12 grams carbs, 52 calories.6. OrangeAbbey LittlejohnOranges are a popular snack choice, and for good reason. They are accessible and easy to find at most grocers, and they are perfect for people watching their carb intake, like those with diabetes. One medium orange contains15 grams of carbsand 70 milligrams of vitamin C (116% of your daily needs).Recipe to try:Citrus Arugula Salad1 medium orange: 15 grams carbs, 62 calories.100 grams: 12 grams carbs, 47 calories.7. BlueberriesAbbey LittlejohnWhileblueberrieshave slightly more carbs than raspberries, they are just as nutritious as their red-colored counterparts. They help promote heart health, support healthy aging and can even help improve your memory. Eat them as they are or add them to desserts, salads and more.Recipe to try:Purple Fruit Salad1 cup blueberries: 21 grams carbs, 84 calories.100 grams: 15 grams carbs, 57 calories.8. PineappleAbbey LittlejohnOne cup ofpineapplehas 22 grams of carbs. This tropical fruit provides minerals like copper that helps with forming and strengthening bones, alongside ample vitamin C and fiber. Eat pineapple in slices or cubes, in salsa or grilled.Recipe to try:Pineapple & Avocado Salad1 cup cubed pineapple: 22 grams carbs, 82 calories.100 grams: 13 grams carbs, 50 calories.9. MangoAbbey LittlejohnMangoes are slightly higher in carbs, with 25 grams per cup, but that doesn’t make them any less nutritious. Loaded with vitamin A, mangoes can help keep skin healthy and promote healthy aging. Enjoy the healthy fruit in one of ourmango recipes.Recipe to try:Shrimp with Mango & Basil1 cup chopped mango: 25 grams carbs, 99 calories.100 grams: 15 grams carbs, 60 calories.10. CherriesAbbey LittlejohnDepending on the variety and ripeness,cherriescan be sweet and tart. They are so versatile that you can eat them alone or add them to savory or sweetrecipes. Cherries are packed with nutrients that may help regulate blood pressure and keep your skin and immune system healthy among other benefits.Recipe to try:Tart Cherry Nice Cream1 cup cherries: 25 grams carbs, 97 calories.100 grams: 16 grams carbs, 63 calories.11. AppleAbbey LittlejohnDespite being a higher-carb fruit,applesare a low-glycemic food that offers 4 grams of fiber. The fiber present in apples doesn’t only fill you up, but it also slows down the absorption of carbs, preventing the sudden spikes, making apples a perfect healthy midafternoon snack.Recipe to try:Apple “Donuts"1 medium apple: 25 grams carbs, 95 calories.100 grams: 14 grams carbs, 52 calories.12. BananaAbbey LittlejohnThough they may be high in carbs,bananasare a highly nutritious fruit. Bananas contain fiber, potassium and some magnesium, phosphorus, vitamin B6 and vitamin C. Not to mention, bananas are the top-selling fruit in the US. Their affordability is one of the reasons why people add them to their grocery cart.Recipe to try:Peanut Butter-Banana Chocolate Bark1 medium banana: 27 grams carbs, 105 calories.100 grams: 23 grams carbs, 89 calories.13. GrapesAbbey LittlejohnWhilegrapesmight have the highest carb content of any fruit on this list, they are full of polyphenols, a group of antioxidants that may fight off free radicals that can damage body cells. Don’t let their high carb content deter you from enjoying them; if you are watching your carb intake, eat them in smaller portions to reap their anti-inflammatory benefits.Recipe to try:Broccoli & Grape Salad1 cup: 28 grams carbs, 108 calories.100 grams: 18 grams carbs, 69 calories.The Bottom LineIt’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.
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.Fiberhelps 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 developing type 2 diabetes, according to a 2023 study published inEuropean Journal of Nutrition.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.
Don’t Miss:30 Healthy Low-Carb Foods to Eat
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 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
Abbey Littlejohn
Perfect for a hot summer day,watermelonis 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; it’s the pigment that gives the melon its red color.Recipe to try:Watermelon Fruit Pizza
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.Recipe to try:Strawberry-Chocolate Greek Yogurt Bark
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.
Recipe to try:Cantaloupe Salad with Lime, Pepitas & Cotija
1 cup cubed cantaloupe: 13 grams carbs, 54 calories.
100 grams: 8 grams carbs, 34 calories.
4. Peach
Peaches taste like the epitome of summer. They’re delectably sweet and juicy and have only15 grams of carbsper one medium peach. Enjoy peaches out of hand or add them to a rainbow fruit or leafy green salad for extra sweetness.
Recipe to try:Peach & Spinach Salad with Feta
1 medium peach: 14 grams carbs, 58 calories.
100 grams: 10 grams carbs, 42 calories.
5. Raspberries
Don’t underestimate these tiny berries.Raspberriesare a nutrition powerhouse, providing close to10 grams of fiberand two-thirds of your daily requirement of vitamin C per cup. Their tanginess is perfect for adding flavor to your morning oatmeal or parfait.Recipe to try:Cocoa-Chia Pudding with Raspberries
1 cup raspberries: 15 grams carbs, 64 calories.
100 grams: 12 grams carbs, 52 calories.
6. Orange
Oranges are a popular snack choice, and for good reason. They are accessible and easy to find at most grocers, and they are perfect for people watching their carb intake, like those with diabetes. One medium orange contains15 grams of carbsand 70 milligrams of vitamin C (116% of your daily needs).
Recipe to try:Citrus Arugula Salad
1 medium orange: 15 grams carbs, 62 calories.
100 grams: 12 grams carbs, 47 calories.
7. Blueberries
Whileblueberrieshave slightly more carbs than raspberries, they are just as nutritious as their red-colored counterparts. They help promote heart health, support healthy aging and can even help improve your memory. Eat them as they are or add them to desserts, salads and more.Recipe to try:Purple Fruit Salad
1 cup blueberries: 21 grams carbs, 84 calories.
100 grams: 15 grams carbs, 57 calories.
8. Pineapple
One cup ofpineapplehas 22 grams of carbs. This tropical fruit provides minerals like copper that helps with forming and strengthening bones, alongside ample vitamin C and fiber. Eat pineapple in slices or cubes, in salsa or grilled.Recipe to try:Pineapple & Avocado Salad
1 cup cubed pineapple: 22 grams carbs, 82 calories.
100 grams: 13 grams carbs, 50 calories.
9. Mango
Mangoes are slightly higher in carbs, with 25 grams per cup, but that doesn’t make them any less nutritious. Loaded with vitamin A, mangoes can help keep skin healthy and promote healthy aging. Enjoy the healthy fruit in one of ourmango recipes.
Recipe to try:Shrimp with Mango & Basil
1 cup chopped mango: 25 grams carbs, 99 calories.
100 grams: 15 grams carbs, 60 calories.
10. Cherries
Depending on the variety and ripeness,cherriescan be sweet and tart. They are so versatile that you can eat them alone or add them to savory or sweetrecipes. Cherries are packed with nutrients that may help regulate blood pressure and keep your skin and immune system healthy among other benefits.
Recipe to try:Tart Cherry Nice Cream
1 cup cherries: 25 grams carbs, 97 calories.
100 grams: 16 grams carbs, 63 calories.
11. Apple
Despite being a higher-carb fruit,applesare a low-glycemic food that offers 4 grams of fiber. The fiber present in apples doesn’t only fill you up, but it also slows down the absorption of carbs, preventing the sudden spikes, making apples a perfect healthy midafternoon snack.
Recipe to try:Apple “Donuts”
1 medium apple: 25 grams carbs, 95 calories.
100 grams: 14 grams carbs, 52 calories.
12. Banana
Though they may be high in carbs,bananasare a highly nutritious fruit. Bananas contain fiber, potassium and some magnesium, phosphorus, vitamin B6 and vitamin C. Not to mention, bananas are the top-selling fruit in the US. Their affordability is one of the reasons why people add them to their grocery cart.
Recipe to try:Peanut Butter-Banana Chocolate Bark
1 medium banana: 27 grams carbs, 105 calories.
100 grams: 23 grams carbs, 89 calories.
13. Grapes
Whilegrapesmight have the highest carb content of any fruit on this list, they are full of polyphenols, a group of antioxidants that may fight off free radicals that can damage body cells. Don’t let their high carb content deter you from enjoying them; if you are watching your carb intake, eat them in smaller portions to reap their anti-inflammatory benefits.
Recipe to try:Broccoli & Grape Salad
1 cup: 28 grams carbs, 108 calories.
100 grams: 18 grams carbs, 69 calories.
The 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.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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