Fruits with Low Sugar and Carbs are a great way to satisfy your sweet tooth without the sugar crash. They’re also a great way to get nutrients and fiber into your system, which can help you stay healthy long-term. When you’re shopping for fruit, make sure it’s not just low in sugar but also low in carbs.
7 Low-Sugar Fruits to Eat on a Low-Carb Diet
Fruits do contain natural sugars and carbohydrates. And despite what your keto diet-following buddies may have told you, you should continue eating them. Numerous health advantages, such as a lower risk of diabetes, the capacity to maintain a healthy weight, and many more, have been associated with a fruit-rich diet.
You see, the carbohydrates you receive from fruit can’t really be compared to those you get from eating fast food. According to Adrienne Raimo, RD, a holistic health and wellness coach at One Bite Wellness in Columbus, Ohio, “eating 80% of your calories in the form of healthy, complex carbohydrate sources, like fruits, vegetables, whole grains, and beans, is much healthier than 80% coming from white bread, sugary cereals, and chips.”
Why? It’s straightforward: whereas fruits are bursting with vitamins, nutrients, and fiber that replenish your body between meals, white bread and sugary snacks only provide empty calories. Fiber enhances feelings of fullness and satiation following a meal and helps to slow down the insulin response to glucose. Therefore, I also make sure to emphasize the value of fiber when I advise patients on a lower-carb diet, says nutritionist Alex Caspero, RD, and founder of Delish Knowledge. Additionally, fiber has been shown to lower cholesterol and aid in the prevention of diverticulosis, hemorrhoids, and constipation.
Having said that, you cannot live only off of fruit without experiencing negative effects. Eating too many carbohydrates can result in the buildup of extra fat, just like eating too much protein and sugar might. Balance is key, claims Raimo. Add these 10 low-sugar fruits, ranging from most to lowest in sugar per serving, to your menu for a naturally sweet dose of nature’s candy whether you’re trying to reduce your carb intake or lose weight.
Sugar content: 10 grams sugar per 100 grams
Instead of adding a tablespoon of honey or sugar to your morning bowl of oats, mix in some sliced apple and some cinnamon.
Try to avoid adding sugar to your breakfast, Raimo advises. “I find that this frequently sets myself and my clients up for a blood sugar roller coaster where we typically need more sweets throughout the remainder of the day,” the author says.
Sugar content: 10 grams sugar per 100 grams
Use pineapples, not juice or simple syrup, to organically sweeten your happy hour beverage if you enjoy pina coladas.
“A mixture of vodka, mineral water, fresh mint from the backyard, and frozen pineapple is one of my favorite cocktails. This is quite wonderful despite having no added sugar, according to Raimo.
Sugar content: 10 grams sugar per 100 grams
Berries have a higher fiber content than most other fruits because they are covered with tiny seeds.
Blueberries are delicious added to salads for lunch, overnight oats or pancakes for breakfast, smoothies for a snack, coconut yogurt with cinnamon for dessert, Raimo explains. For the most health benefits, let loose. According to Caspero, “Wild blueberries give twice the antioxidant amount of conventional blueberries.”
Sugar content: 10 grams sugar per 100 grams
All of these low-sugar fruits, including pears—which frequently come coated in syrup when marketed in snack packs and cans—are best when consumed fresh.
“Look for additional sugars on labels. Soups, breads, yogurt, granola bars, and packaged fruit are just a few of the products that include added sugar that we probably aren’t aware of, according to Caspero. It’s okay to have a little extra sugar, but it adds up rapidly.
Sugar content: 9 grams sugar per 100 grams
For a blood sugar-friendly orange fix, use whole fruit rather than orange juice. Oranges do include sugar, but a medium fruit also has three grams of fiber.
Since fiber significantly affects digestion and absorption, Caspero says he is less concerned with whole meals and their natural sugar. “Many plants are rich in various dietary fibers, including soluble fiber, pectin, gum, mucilage, cellulose, and hemicellulose.”
Sugar content: 8 grams sugar per 100 grams
When added to fruit salad, this green melon frequently receives criticism, but that criticism needs to end right now. This melon is a low-carb dieter’s sweet weapon since it has a balanced amount of potassium, vitamin A, and vitamin C. Cocktail cubes can be muddled, wedges can be marinated in a little sparkling wine, and balls can be drizzled with delicious vinegar.
Sugar content: 6 grams sugar per 100 grams
This pretty-in-pink melon is a summer superfood since it has an astonishingly high water content and few calories (just 46 per cup).
Watermelon is excellent for hydrating the body and tastes great when dusted with lime juice, according to Raimo.
List of the Best Low-Carb Fruits and Vegetables
Some people may find it difficult to consume enough fruits and vegetables each day, yet we are all aware of how crucial it is.
In addition to providing our bodies with essential nutrients, fruits and vegetables have also been shown in studies to lower the incidence of some malignancies.
Trusted Source and other long-term conditions
Fresh fruits and vegetables not only offer these health advantages but also tend to be low in fat and calories, making them a desirable option for those controlling their weight. However, if they’re trying to cut carbs, some dieters might be leery of them. After all, aren’t fruits and vegetables high in sugar and carbohydrates?
Yes, fruits and vegetables do contain carbohydrates, but that doesn’t mean you should avoid eating them. As different fruits and vegetables have different carbohydrate contents, choosing the appropriate ones and in the proper quantities can allow you to reap the health benefits of these tasty and adaptable foods while reducing your carb intake.
Continue reading for our selections of the top low-carb fruits and vegetables to include in your sensible low-carb diet.
List of the best low-carb fruits
Fruit should be avoided, at least during a particular period of the diet, according to some low-carb diets. This is owing to the fact that fruit often contains more carbohydrates than the majority of veggies because it has more naturally produced sugars.
But not all of these sugars are unhealthy; for the majority of people, when consumed in moderation, they can all be beneficial without causing carbohydrate overload.
Fruits include the three sugars glucose, fructose, and sucrose.
Glucose is the body’s preferred and default energy source for the brain and muscles, as well all other cells in the body.
Fructose is metabolized exclusively by the liver, which is different from how the body metabolizes glucose. While some research has cautioned against regularly consuming high levels of fructose, this advice applies to added fructose, such as high fructose corn syrup or agave nectar, not whole fruit.
Sucrose may be more familiar to you as “table sugar,” but it also occurs naturally in some fruits. Our bodies are equipped with an enzyme to break it down into glucose and fructose, and then metabolize it as each of those individual sugars.
You should abide by your doctor’s recommendations if they call for you to refrain from consuming sugar in general or fructose in particular. In any case, you can probably figure out a way to incorporate fruit into your low-carb diet.
Fruits with higher water content have less carbohydrates per standard serving, whereas fruits with higher fiber content have fewer absorbable carbohydrates. These digestible carbohydrates are also known as net carbs.
Although fiber is a carbohydrate, it cannot be absorbed by your body, so it has no impact on your blood sugar levels like other carbohydrates do. Therefore, some people think net carbohydrates are more significant than total carbs.
Simply deduct the grams (g) of fiber an item contains from its total carbohydrates to get the food’s net carb value.
Here is our ranking of the top fruits with few carbs.
Only 7.55 g of carbs (Trusted Source) are included in each 100 g of this iconic summer fruit, making it the least carbohydrate-dense fruit. Since it contains little fiber, this carbohydrate is mostly absorbed. Additionally high in vitamin A and water, watermelon will keep you full while containing minimal calories. The rind itself has health advantages!
People who are watching their carb intake often choose berries. Blackberries contain the fewest net carbohydrates, while strawberries have the fewest of all berry types.
There are 7.68 g of carbohydrates and 2 g of fiber in every 100 g of strawberries, for a total of 5.68 g of carbohydrates.
Blackberries contain 9.61 gTrusted Source of carbohydrates per 100 g, but only 5.3 g of fiber, leaving you with 4.31 g overall.
Considering that strawberries only contain 5.44 g of carbohydrates per 100 g, they are a great alternative. Along with many other minerals, they’re a great source of antioxidants, potassium, and vitamin C. Additionally, they include phytochemicals, which are substances that could fend off several chronic illnesses.
This well-liked orange melon only has 7.26 g of carbohydrates—or 8.16 g of carbohydrates—and 0.9 g of fiber per 100 g of fruit, making it a terrific summertime treat.
Melons are regarded as low-fructose fruits as well. Some people enjoy pairing tuna salad with cantaloupe or honeydew. To prepare a cool agua fresca, try mixing cantaloupe with lime, mint, and water.
Yes, avocados are a fruit, and they also contain only a small amount of carbohydrates. Only 1.83 g of carbohydrates are obtained from each 100 g of avocado, leaving you with an estimated 8.53 g of carbohydrates and 6.7 g of fiber.
You will also receive beneficial monounsaturated fats from that serving of avocado, which are proven to be heart-healthy. Avocado can be served with boiled eggs, sliced on top of a salad or a wrap, or as an avocado tomato salad. Find out 16 more reasons why you shouldn’t pass on avocados.
Another melon, honeydew, has 9.09 g of carbohydrates and 0.8 g of fiber per 100 g, for a total of 8.29 g of carbohydrates. It is also a great source of potassium, an electrolyte necessary for maintaining pH balance, a healthy metabolism, and vitamin C.
For a sweet-and-salty starter, try honeydew melon balls wrapped in prosciutto.
Peaches are a delicious, juicy treat that are surprisingly low in carbs. Only 8.04 g of carbohydrates are obtained from 100 g of fruit, yielding a total of 9.54 gTrusted Source of carbohydrates and 1.5 g of fiber. Serve them up with some cottage cheese for a low-carb snack.
Low Sugar Fruits
Fruit’s natural sugars and their sources are a source of much confusion. You might have heard that fruit is off limits if you have diabetes or follow a low-carbohydrate diet, or that fruit is acceptable because the sugars are natural. The sugars in fruit are, in fact, naturally occurring, but how they effect blood sugar depends on a number of variables, including what they are eaten with and if you have diabetes.
For instance, do you keep track of your daily carb intake or the glycemic index or load of the meals you consume? Making decisions that best suit your unique dietary requirements might be made easier if you are aware of which fruits are naturally lower in sugar.
Because you may eat a greater part of a fruit for a lower amount of carbohydrates and sugar, some fruits are regarded as having lower sugar content. About 15 grams of carbs are found in one serving of fruit. One tennis ball-sized little apple, a cup of berries, two full kiwifruits, or half a medium-sized banana constitute a serving. Berries are one example of a fruit that may be consumed in larger portions while still providing the same amount of carbohydrates and sugar.
Low Sugar Fruits
Below are low sugar fruits. You can learn more about each below.
Natural Sugar in Fruit
Two cups of fruit, one cup of fruit juice, or a half cup of dry fruit should be consumed daily by adults, according to the U.S. Department of Health and Human Services. 1 If you follow a specialized low-carb diet or are measuring or changing your carbohydrate consumption due to diabetes, how much fruit you eat may change.
Due to their high fiber content and fructose content, fruits generally have a low glycemic index (GI). Melons, pineapples, and dried fruit (such raisins, dates, and sweetened cranberries) have a medium GI score. Dried fruits with added sugar have an even higher GI rating.
Fruits are not only nutrient-dense, but also useful and delectable. Fruits are a great method to satisfy a sweet tooth because of their inherent sweetness. Aside from having some of the best nutritional qualities, those with the least sugar also contain antioxidants and other phytonutrients.
Sugar in Fruit (Low to High)
Use these general guidelines to quickly determine the sugar content of your preferred fruit varieties. The following fruits are listed in order of lowest to highest sugar content.
Lemons and Limes
Limes contain 1.1 grams of sugar, 7 grams of carbs, and 1.9 grams of fiber per fruit, and lemons contain 1.5 grams of sugar, 5.4 grams of carbs, and 1.6 grams of fiber per fruit. These are rarely eaten on their own. You’ll typically use these fruits juiced and sweetened. Try adding a slice to your water or a squeeze of juice to add tartness to a dish.
Rhubarb contains 1.3 grams of sugar, 5.5 grams of carbs, and 2.2 grams of fiber per cup. You’re unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. If you prepare rhubarb yourself, you can adjust the amount of added sugar or artificial sweetener.
Apricots contain 3.2 grams of sugar, 3.8 grams of carbs, and 0.7 grams of fiber per small apricot. Apricots are available fresh in spring and early summer. You can enjoy them whole, skin and all. Watch your portions of dried apricots, however, as they shrink when dried.
Cranberries contain3.8 grams of sugar, 12 grams of carbs, and 3.6 grams of fiber per cup, fresh. While very low in sugar naturally, be aware that they are usually sweetened when dried or used in a recipe.
Guava contains 4.9 grams of sugar, 7.9 grams of carbs, and 3 grams of fiber per fruit. You can slice and eat guavas, including the rind. Some people enjoy dipping them in salty sauces. They are the low-sugar exception to generally sugary tropical fruits.
Generally the fruits lowest in sugar, and berries are also among the highest in fiber, as well as antioxidants and other nutrients. One cup of raspberries contains 14.7 grams of carbohydrates and 8 grams of fiber. Together with lemon and lime, which are also among the lowest-sugar fruits, berries aren’t just for eating—they can also add flavor to water.
Raspberries have 5.4 grams of sugar, 14.7 grams of carbs, and 8 grams of fiber per cup. Nature’s gift for those who want a low-sugar fruit, you can enjoy raspberries in every way. Eat a handful as is or use raspberries as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.
Blackberries have 7 grams of sugar, 13.8 grams of carbs, and 7.6 grams of fiber per cup, and strawberries have 7.4 grams of sugar, 11.7 grams of carbs, and 3 grams of fiber per cup. While they have a little more sugar than raspberries, both of these berries still make excellent choices for a snack, a fruit salad, or an ingredient in a smoothie, sauce, or dessert.
Blueberries have 15 grams of sugar, 21 grams of carbs, and 3.6 grams of fiber per cup. While blueberries are higher in sugar than other berries, they’re packed with a powerful blend of antioxidants.
Kiwis contain6.2 grams of sugar, 10.1 grams of carbs, and 2.1 grams of fiber per kiwi. Kiwis have a mild flavor but add lovely color to a fruit salad. Also, you can eat the seeds and skin.
Figs have 6.5 grams of sugar, 7.7 grams of carbs, and 1.2 grams of fiber per small fig. Note that these figures are for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.
Tangerines have 8 grams of sugar, 10.1 grams of carbs, and 1.3 grams of fiber per medium fruit. These citrus fruits have less sugar than oranges and are easy to section for fruit salads. Tangerines are also portable, making them good additions to packed lunches and snacks.