The Best Low-Carb Fruits
13 of the best low-carb and keto-friendly fruits to eat.
- Total Diabetes Wellness
- Updated on February 18, 2024
- Science Based
Fruits are a rich source of vitamins and nutrients. Many people shy away from including fruit in their low-carb diet because they’re worried that fruit has too many carbs. While it is true that some fruits have a higher carb count, there are also some low-carb fruits that you can enjoy in moderation.
Fruit can be viewed as ‘nature’s candy,’ and for that reason, it is important to watch your serving size to make sure you don’t overdo it. Fruit makes an excellent dessert or sweet treat, especially when paired with a dollop of low-carb homemade whipped cream.
If you are following a strict keto diet, most fruits will be off-limits in order to keep you in ketosis. If you are wanting fruit on a keto diet, the best fruits to occasionally include would be a small number of berries.
The Best Low-Carb Fruits (Ordered By Lowest Net Carbs)
The carb counts listed below are the total net carbs for one cup of raw, chopped fruit. We have also included links to Nutrition Data for each fruit, which contains detailed full nutrition facts for each fruit in various sizes and forms (i.e., cooked vs. raw, fresh vs. frozen, and whole vs. chopped).
Avocados & Tomatoes
Avocados and tomatoes are both low in carbs and excellent to include on your low-carb diet. While avocados and tomatoes are technically fruits, most people associate them with vegetables. For this reason, we have chosen to include them on our Best Low-Carb Vegetable List.
Coconut - 5 net carbs
Raw coconut contains high levels of fiber and healthy fats. According to studies, coconut can help regulate blood sugar because of its high fiber content. One cup (80g) of shredded unsweetened coconut has 12 grams of carbs and 7 grams of fiber.
- Coconuts are high in healthy fats, fiber, and even protein!
- Coconut has a low glycemic index (GI) which means it will cause a slower rise in your blood sugar levels. This may be helpful for people with diabetes to manage their blood sugar.
- Coconuts contain fatty acids that have been shown to reduce LDL or “bad” cholesterol levels while increasing HDL or “good” cholesterol levels.
Blackberries - 7 net carbs
Blackberries are rich in antioxidants called anthocyanins which have been found to help fight cardiovascular disease by preventing blood clots caused by atherosclerosis – the accumulation of fatty deposits on artery walls. Anthocyanins can also act as an anti-inflammatory agent that helps reduce pain associated with arthritis.
Blackberries also promote healthy vision because they’re packed with antioxidants that protect your eyes from free radical damage.
- Darker berries are rich in antioxidants called anthocyanins, which fight off cardiovascular disease by preventing blood clots caused by atherosclerosis – the hardening of arteries due to fatty deposits forming along their inner walls. They are also powerful anti-inflammatories that can help reduce joint pain often associated with arthritis.
- Like other berries, blackberries contain many beneficial vitamins for healthy eyes. The compounds are especially helpful if you are trying to prevent macular degeneration and cataracts later in life.
Raspberries - 7 net carbs
Raspberries are a delicious and healthy low-carb fruit option. One cup (123g) of raspberries contains 15 grams of carbs and 8 grams of fiber. In addition, raspberries provide an excellent source of vitamin C; one cup provides 47% of your daily recommended intake. They also contain manganese, copper, magnesium, potassium, zinc, tryptophan, vitamin B6, folic acid, niacin, calcium iron – all important for good health.
- Raspberries can help regulate blood sugar levels by slowing down the rate at which food leaves the stomach and enters the small intestine.
- Raspberries are an excellent source of vitamin C. Vitamin C is required for the production of collagen, which is important for maintaining healthy bones.
- Manganese, copper, magnesium, potassium, zinc, tryptophan (yes – the same stuff in turkey), vitamin B6, folic acid, niacin, and calcium are all important nutrients that help with good health.
Strawberries - 9 net carbs
Strawberries are one of the most popular berries on earth, and for good reason. They’re low in calories, fat-free, packed with vitamins C and K, fiber and antioxidants that can help lower your risk of heart disease. One cup of strawberries (152g) contains 12 grams of carbs and 3 grams of fiber.
- Strawberries have been found to stifle cancer cell growth in the liver.
- Strawberry extract has been shown to reduce the risk of the influenza virus spreading.
Strawberries have been found to decrease inflammation in the body by interrupting how immune cells communicate with one another.
Honeydew Melon - 11 net carbs
Honeydew melon is a great way to get your daily dose of vitamin C, which boosts immunity and connective tissue health. Honeydew melons are also high in potassium, which helps regulate blood pressure levels and aids digestion.
- Honeydew melons are an excellent source of vitamin C, which boosts immunity and promotes healthy skin.
- Potassium helps to regulate blood pressure levels and aids the digestive process.
Watermelon - 11 net carbs
Watermelon is a delicious and refreshing fruit to eat on a low-carb diet. It is relatively low in carbs (12 grams of carbs and 1 gram of fiber per cup (154g)), has lots of water, and is full of nutrients such as lycopene, magnesium, niacin, and potassium!
- Some studies have found that eating watermelon may prevent stroke and reduce the effects of diabetes.
- A half-cup of watermelon contains about a third of your daily manganese requirement, which helps support bone health.
- Watermelon is a good source of vitamin B6 and magnesium, both of which help maintain normal nerve function in the brain and lower the risk for cardiovascular disease.
Grapefruit - 11 net carbs
Grapefruit is a good source of fiber and vitamin C. Half of a grapefruit (123g) contains 13 grams of carbs and 2 grams of fiber.
- Grapefruits can help lower blood sugar levels in diabetes patients because they reduce insulin resistance.
- Grapefruit helps promote healthy cholesterol levels by blocking an enzyme needed to produce LDL or “bad” cholesterol.
- The lycopene in grapefruit has been shown to inhibit breast, lung, and stomach cancers in laboratory studies.
Peaches - 13 net carbs
Peaches are rich in nutrients. They are high in vitamin A, folate, potassium, vitamin C, and fiber. They are also low in carbs and calories, making them an excellent option for a low-carb diet.
- Peaches are loaded with antioxidants that protect against cancer cells.
- Vitamin C boosts the immune system by increasing the production of white blood cells to fight infection.
- Potassium can help regulate blood pressure by balancing water levels in the body.
- Peaches are high in fiber, which assists in healthy digestion and helps lower cholesterol.
Cantaloupe - 14 net carbs
Cantaloupe is a delicious moderate-carb fruit filled with water and vitamins. One cup (177g) contains 16 grams of carbs and 2 grams of fiber. Cantaloupe also contains lots of potassium, vitamin A, C, B6, and folate!
- Cantaloupe has been found to reduce the risk of cancer and cardiovascular disease.
- Vitamin B6 can help reduce symptoms associated with premenstrual syndrome (PMS), such as cramps, bloating, and mood swings.
Lemons - 14 net carbs*
Lemons are one of the best healthy foods you can consume. They’re full of antioxidants and contain many nutrients that help fight infection and disease, which include keeping your liver clean and clear. One cup of lemons (212g) contains 20 grams of carbs and 6 grams of fiber.
*Please keep in mind that while this seems like quite a bit of carbohydrates, a typical serving size of lemons is usually significantly smaller than 1 cup.
- Lemons have been found to have powerful antibacterial properties and can eliminate the H. Pylori bacteria from your stomach.
- Lemons have been shown to stop scar tissue formation from surgery or injury by slowing down cell growth and speeding up cell death.
- A study found that lemon juice reduced inflammation caused by bacterial infections faster than penicillin, which means it has great potential for use in cases where antibiotics are ineffective or cannot be taken because of side effects.
Apples - 14 net carbs
Apples are another popular fruit that can be enjoyed in moderation on a low-carb diet. They’re high in nutrients like vitamin C, fiber, and potassium. One cup of chopped apple (125g) contains 17g of carbs and 3g of fiber.
- Apples may help prevent the spread of cancer cells by altering how DNA is expressed in tumors.
- Apple consumption has been associated with heart health, protecting against inflammation and LDL oxidation (the process which causes plaque to build up inside arteries).
- One study showed that eating an apple a day could prevent age-related memory decline.
Blueberries - 17 net carbs*
*Please keep in mind that while this seems like quite a bit of carbohydrates, a typical serving size of blueberries is usually significantly smaller than 1 cup.
In addition to their powerful antioxidant properties, blueberries also help regulate blood sugar levels and boost immunity, thanks to their vitamin C content. One cup provides 16% of your daily recommended intake!
- Anthocyanins protect brain cells from damage caused by free radicals, which may improve memory and help prevent neurodegenerative diseases such as Alzheimer’s disease and dementia.
- Blueberries can also improve cognitive function, which may reduce the risk of neurodegenerative diseases such as Alzheimer’s disease or dementia.
- They also help regulate blood sugar levels and boost immunity thanks to their vitamin C content – one cup provides 16% of your daily recommended intake!
Pineapple - 19 net carbs
Pineapples are a great moderate-carb fruit option when you’re looking for something sweet! One cup of pineapple (165g) contains 22 grams of carbs and 3 grams of fiber. It also offers 46% of your daily manganese and 16% of your daily vitamin C intake. Pineapple is on the higher side for carbs, so you’ll want to consider portion size when eating this fruit.
Pineapples contain a compound called bromelain that is an effective anti-inflammatory and has been found to inhibit the development of some cancers. Bromelain can also help ease symptoms associated with inflammatory bowel conditions such as ulcerative colitis and Crohn’s disease.
- Pineapple is rich in the enzyme bromelain, which has potent anti-inflammatory properties and may reduce symptoms of inflammatory bowel diseases like ulcerative colitis and Crohn’s Disease by helping to relieve pain, swelling, inflammation, indigestion, and diarrhea.
The anti-inflammatory properties of bromelain may also boost immunity and suppress inflammation. One study found that children who ate pineapple daily had four times the disease-fighting white blood cells as children who did not eat pineapple.