A List Of Fruits With No Carbs is also known as a List of Fruits With Low Carb. It’s a list of low carb fruits. I avoid carbs and try to eat low carb diet for weight loss. If you’re on carb-restricted diet, this is the list of Best Low-Carb Fruits and Vegetables for you. There are a lot of fruits you can eat that have no carbs at all.
Beautiful Low-Carb Fruits: Even the low-carb fruit list includes a lot of variety and color. It is important for the body to get vitamins and to enrich the taste. When we get to discussing the health benefits of low carb diet, I must point out that it does not always go hand in hand with weight loss. Weight loss is also possible when carbohydrates are cut from the diet.
List Of Fruits With No Carbs
Fresh fruits and vegetables are generally low in fat and calories, but they contain varying amounts of carbohydrates and sugars. For people trying to manage their intake, carb content is helpful to know.
Research indicates that eating a range of fresh fruits and vegetables can help reduce the riskTrusted Source of the most common causes of disease and death, including cancer, heart disease, and type 2 diabetes.
Many diets and eating plans require a certain carb intake. People following the ketogenic diet, for example, aim to consume around 20–50 gramsTrusted Source (g) of carbohydrates from 2,000 calories per day.
Consuming the following fruits and vegetables can add color, flavor, and vital nutrients without canceling out the health benefits of a low carb diet.
In this article, we present 13 low carb fruit and vegetable options.
Fruits
Fruits tend to have a higher carbohydrate content than most vegetables because they contain naturally occurring sugars.
However, this does not mean that people should avoid them.
People monitoring their carbohydrate intake should also note that some fruit has more water content. This means that they provide fewer carbs per 100 g serving.
The following are some low carb fruit options.
1. Watermelon
This summer fruit has the lowest carbohydrate content, with only 7.55 gTrusted Source per 100 g of fruit.
It is also a good source of vitamin A and has a high water content, making it a great high volume food.
Watermelon can also lead to feelings of fullness while providing fewer calories.
2. Strawberries
Berries are a popular choice for people watching their carb intake, and strawberries have the least of any berry.
Each 100 g serving of strawberries provides 7.68 gTrusted Source of carbohydrates.
They are also excellent sources of potassium and vitamin C.
3. Cantaloupe
This orange melon is a popular summer fruit and contains only 8.16 gTrusted Source of carbohydrates per 100 g.
Some people like to eat melons, including cantaloupe and honeydew, with tuna salad. Try blending it with lime, mint, and water to make a refreshing agua fresca.
4. Avocados
Avocados are fruits with a relatively low carbohydrate content. For every 100 g of avocado, a person gets an estimated 8.53 gTrusted Source of carbohydrates.
Avocados are also a good source of monounsaturated fats. These may have protective effects on the heart and blood vessels.
5. Honeydew
Another type of melon, honeydew, provides around 9.09 gTrusted Source of carbohydrates for every 100 g.
It is also an excellent source of vitamin C, as well as potassium.
Potassium is an electrolyte that helps maintain good blood pressure, balance acid levels, and encourage healthy metabolism.
6. Peaches
Peaches have a surprisingly low carbohydrate content, considering that they are among the sweeter fruits available.
For every 100 g of fruit, a person gets 9.54 gTrusted Source of carbohydrates.
For a low carb snack, serve peaches up with some cottage cheese, or try a peach and blueberry smoothie.
Vegetables
In any diet, vegetables are an important source of nutrition. They are particularly useful as part of a carb controlled diet for providing nutrients while restricting carbohydrate intake.
They are high in fiber and lower in overall calories per serving than any other food group. They also contain a wide range of healthful compounds, including vitamins, minerals, and phytochemicals.
In general, the higher the water content, the lower the carb content is per 100 g serving. The following are the vegetable choices with the fewest carbs.
7. Cucumbers
Cucumber is a refreshing and nutritious addition to any salad. When a person peels the skin, a cucumber contains just 2.16 gTrusted Source of carbohydrates per 100 g serving.
Cucumbers with the skin attached provide 3.63 g of carbohydrates, making it a high-ranking low carb vegetable whether a person likes eating the skin or not.
However, most of a cucumber’s nutrients are in the skin. For this reason, people should try to eat the skin along with the rest of the cucumber. Those following a carb controlled diet should consider a type of cucumber with thin skin, such as a Persian cucumber. English cucumbers tend to have thicker skin, which would increase the carb count.
Best Low-Carb Fruits and Vegetables
Getting enough fruits and vegetables each day can be a challenge for some, but we all know it’s important.
Not only do fruits and vegetables contain nutrients that support our bodies’ daily functions, but research has shown that these foods can help reduce the risk of certain cancersTrusted Source and other chronic diseasesTrusted Source.
In addition to conveying these health benefits, fresh fruits and vegetables are generally low in fat and calories, which may make them an appealing choice for people watching their weight. However, some dieters may be wary of them if they’re trying to cut carbs. After all, don’t fruits and veggies contain a lot of sugar and carbs?
It’s true, fruits and vegetables do contain carbohydrates, but that’s no reason to leave them off your plate. Fruits and veggies contain varying amounts of carbs, so choosing the right ones, in the right amounts, means you can enjoy the health benefits of these delicious and versatile foods while you cut carbs.
Read on for our lists of the best low-carb fruits and vegetables to incorporate into your healthy low-carb eating plan.
List of the best low-carb fruits
Some low-carb diets specifically say to avoid fruit, at least for a certain part of the diet. This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars.
But these sugars aren’t all bad — for most people, in appropriate amounts, they can all serve a healthy purpose without going overboard on carbs.
The three types of sugars found in fruits are 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.
If your doctor has recommended that you avoid sugar, or fructose in particular, you should follow your doctor’s instructions. But if not, you can likely find a way to fit fruit into your low-carb diet.
Some types of fruit have fewer carbs per standard serving, mostly due to their higher water, or have fewer absorbable carbohydrates due to their high fiber content. These absorbable carbs are often referred to as net carbs.
Fiber is a carbohydrate, but it’s one that your body can’t absorb, so it doesn’t affect your blood sugar like other carbohydrates do. So some people consider net carbs more important than total carbs.
To obtain a food’s net carb value, simply subtract the grams (g) of fiber it contains from its total carbohydrates.
Here’s our list of the best low-carb fruits.
1. Watermelon
This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 gTrusted Source per 100 g of fruit. It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is also high in vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!
2. Berries
Berries are a popular choice for people watching their carb intake. Strawberries have the fewest carbs of all types of berries, while blackberries have the fewest net carbs.
For each 100 g of strawberries, you’ll get 7.68 gTrusted Source of carbohydrates and 2 g of fiber, yielding a net of 5.68 g of carbohydrates.
For each 100 g of blackberries, you’ll get 9.61 gTrusted Source of carbohydrates, but 5.3 g of fiber, netting only 4.31 g.
Raspberries are also an excellent choice, as they net only 5.44 gTrusted Source of carbohydrates per 100 g serving. They’re also an excellent source of antioxidants, potassium, and vitamin C among many other nutrients. And they contain phytochemicals, which are compounds that may prevent certain chronic diseases.
3. Cantaloupe
This popular orange melon is great on a hot summer day and contains only 8.16 gTrusted Source of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates.
Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad. Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.
4. Avocados
Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 g of avocado, you’ll get an estimated 8.53 gTrusted Source of carbohydrate and 6.7 g of fiber, netting only 1.83 g of carbohydrates!
In addition, that serving of avocado will give you healthy monounsaturated fats, which are known to be good for heart health. Slice avocado on top of a salad or wrap, make an avocado tomato salad, or serve it with boiled eggs.
5. Honeydew
Honeydew, another melon, comes in at 9.09 gTrusted Source of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates. It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.
Try prosciutto-wrapped honeydew melon balls for a sweet-and-salty appetizer.
6. Peaches
A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 9.54 gTrusted Source of carbs and 1.5 g of fiber, netting only 8.04 g of carbohydrates. For a low-carb snack, serve them up with some cottage cheese.
List of the best low-carb vegetables
Vegetables get less of a bad rap than fruits do when it comes to carbs. They generally contain less sugar, and thus fewer carbs than fruits.
Even when you’re limiting carbs, vegetables should be an important source of nutrition in your diet. They’re high in fiber and lower in overall calories per serving than any other food group. Also, they contain an array of healthy compounds, including phytochemicals, vitamins, and minerals.
In general, the higher the water content in a vegetable, the lower the carb content per standard serving.
These are the best low-carb choices.
1. Cucumbers
Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! Peeled, they contain just 2.16 gTrusted Source of carbs for every 100 g. If you prefer them with peel, that’s 3.63 gTrusted Source, which is still pretty low.
2. Iceberg lettuce
Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 gTrusted Source of carbohydrate per 100 g. Pair it with several other veggies on this list to get a low-carb salad with plenty of nutrients.
3. Celery
Celery has the same number of carbs as iceberg lettuce (2.97Trusted Source g per 100 g). Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.
4. White mushrooms
Mushrooms contain only 3.26 gTrusted Source of carbs per 100 g. Add them to an egg white omelet for a healthy, low-carb breakfast.
5. Spinach
For every 100 g of spinach, you’ll get 3.63 gTrusted Source of carbohydrate. To put that in perspective, that’s only about 1 g per cup. So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.
6. Swiss chard
Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 gTrusted Source of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.
7. Broccoli
A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 gTrusted Source of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g. Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.
8. Bell peppers
A light, crunchy snack when raw, or excellent sautéed with your other favorite vegetables, bell peppers have just 5.88 gTrusted Source of carbs per 100 g.
9. Zucchini
Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler. This makes for a delicious and lower-carb alternative to pasta, at just 3.11 gTrusted Source of carbs per 100 g.
Or, try zucchini thinly sliced and grilled or roasted, and then layered with other vegetables and sauce for a low-carb “lasagna.”
Low-Carb Fruits
Yes, Fruit Has Carbs
Fruit has natural sugars that add to your daily carb count. It also has vitamins and minerals your body needs. This makes it one of the healthiest sources of carbs you can eat. Every 15 grams of carbs counts as one serving. Don’t skip the fruit: Use this guide to make every carb count.
Watermelon
Here’s a juicy tip: Cup for cup, fruits that are high in water or fiber have fewer carbs than other fruits. Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams. It also has lots of vitamins A and C. Enjoy one cup, or 10 watermelon balls if you’re feeling fancy.
Cantaloupe
Every 100 grams of cantaloupe you eat will cost you only about 8 grams of carbs. That’s a little less than one cup, or a large wedge. Cantaloupe is also cholesterol-free, low in sodium, high in vitamins A and C, and a good source of folate. Toss it into a blender with yogurt for a smoothie snack.
Honeydew
The average person eats 3 pounds of this low-carb fruit every year. The sweetest of all melons, honeydew has about 9 grams of carbs for every 100 grams of fruit — that’s one cup or a small wedge and a half. Even better: It’s packed with potassium, copper, and lots of vitamin C.
Strawberries
Eight medium strawberries, or one cup of slices, have just a little over 7 grams of carbohydrates — and almost as much vitamin C as an orange. They’re also loaded with phytonutrients that are anti-cancer, anti-inflammatory, and protect your heart. In season during spring and summer, strawberries are great on their own. As tempting as it sounds, don’t dip them in chocolate. It’ll increase your carb count too much.
Raspberries
Raspberries go big on fiber — 8 grams per cup — which helps keep their carb count low. One cup of raspberries equals one serving of carbs. Try half a cup of raspberries and 8 strawberries for a full serving with a little variety and lots of vitamin C. They go bad within a day or two of purchase, so buy in small quantities and eat them right away.
Blackberries
Fresh or frozen, 20 small blackberries, or one cup, have less than 10 carbs. Their dark blue color makes them highest in antioxidants that fight disease. Because they have lots of fiber and less fructose, blackberries — and other berries in general — are less likely to cause gas and digestive issues.
Low-Carb Fruits Ranked from Lowest to Highest Carbs
All fruits are good for you and nutrient-rich. But if you’re watching your carbs, some are lower than others.
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. Fiber helps 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 diabetes. 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.
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
Perfect for a hot summer day, watermelon is 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. Check out our 18 Best New Strawberry Recipes here.
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.
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 only 15 grams of carbs per one medium peach. Enjoy peaches out of hand or add them to a rainbow fruit or leafy green salad for extra sweetness.
1 medium peach: 14 grams carbs, 58 calories.
100 grams: 10 grams carbs, 42 calories.
5. Raspberries
Don’t underestimate these tiny berries. Raspberries are a nutrition powerhouse, providing close to 10 grams of fiber and 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.
HEALTH BENEFITS OF LOW CARB DIET
1. You May Be Able To Lose Weight
One of the simplest and most effective ways to lose weight is to reduce your intake of carbohydrates. Multiple medical studies have shown that people who follow a low-carb diet tend to lose weight faster than those who follow low-fat diets. If you follow a low-carb diet, your body can get rid of excess water. This can reduce your insulin levels, leading to rapid weight loss.
Even though it is important for you to exercise regularly, reducing your intake of carbohydrates can help you lose weight. Furthermore, you might also be able to remove excess adipose tissue (aka fat) from your abdomen. It may also be helpful to work with a trained professional to figure out how you can make your low-carb diet lead to sustained weight loss.
2. You Can Improve Your Triglyceride and Lipid Profiles
In addition, you may be able to improve your triglyceride and lipid profiles. If you follow a low carbohydrate diet, you may be able to increase your levels of HDL, which is your “good” cholesterol.
Furthermore, high-carbohydrate diets, particularly including the simple sugar fructose, have been shown to increase people’s levels of triglycerides. If you are able to reduce your carbohydrate consumption you may enjoy a dramatic drop in your triglyceride levels.
Focusing on your triglyceride and lipid profiles is important because high levels of cholesterol and triglycerides can increase your risk of suffering an adverse cardiovascular event. This could include a heart attack, stroke, or pulmonary embolism. By following a low carbohydrate diet and improving your cholesterol profiles, you can do wonders for your long-term health.
3. You Can Control Your Blood Sugar and Insulin Levels
Finally, you can control your blood sugar and insulin levels. If your body is unable to regulate its blood sugar levels, this could lead to diabetes, impacting the ability of your body to produce and respond to insulin. Chronically elevated blood sugar levels can lead to nerve damage, eye damage, and kidney damage.
Medical studies have shown that reducing your carbohydrate intake can drastically reduce your blood sugar and insulin levels. In particular, if you are someone who already has diabetes, following a low carbohydrate diet may reduce the amount of insulin you need to take. If you have been diagnosed with type 1 diabetes, type 2 diabetes, or pre-diabetes, be sure to speak with your medical doctor before you start a low carbohydrate diet. You may need to adjust your medication profile.