Which Fruits Have High Carbs


Well, there are many fruits that have high carbs, usually if the fruit is sweeter then it is more likely to have high carbs. But there are also some fruits that will surprise you when you look at their carb content. It doesn’t mean that if you follow a high carb diet you can’t eat these fruits, but it’s always good to limit them.

Which Fruits Have High Carbs

Carbohydrates are an essential component of the diet, and many high carb foods offer excellent health benefits.

Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently.

In this article, we look at 15 high carb foods and consider what they can do for your health.

Healthful high carb foods

A top down view of glass food containers filled with cauliflower, asparagus, and other vegetables.

Minimally-processed fruits, vegetables, and pulses are good sources of carbohydrates and often contain a variety of other vitamins and minerals. By comparison, highly processed, refined carbohydrate products often contain fewer or none of these additional nutrients.

These foods can help increase the carbohydrate content of a person’s diet. Eating a varied, nutritionally-balanced diet rich in whole foods can help promote overall good health.

Healthful, whole-food carbohydrate sources include:

  • sweet potatoes
  • beetroot
  • corn
  • quinoa
  • brown rice
  • oats
  • bananas
  • apples
  • mangoes
  • dates
  • raisins
  • goji berries
  • kidney beans
  • garbanzo beans
  • lentils


Adding these healthful, high carb vegetables to a meal will boost its carbohydrate content:

1. Sweet potatoes

Sweet potatoes are a delicious favorite to include in a range of meals.

One large 180 gram (g) baked sweet potato with the skin has 37.3 g of carbohydratesTrusted Source. Sweet potatoes are also an excellent source of potassium and vitamins A and C.

A 2015 study found that some carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits.

2. Beetroot

Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.

One cup of raw beets has 13 g of carbohydratesTrusted Source. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health.

3. Corn

Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.

A measure of 100 g of cornTrusted Source contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C.

High carb grains

Grains and pseudograins, the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits.

Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high carb grains into their diet:

4. Quinoa

Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it similarly.

One cup of cooked quinoa contains 39.4 g of carbohydratesTrusted Source, 8.14 g of protein, and only 1.61 g of sugar.

Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.

5. Brown rice

Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 45.8 g of carbohydratesTrusted Source.

This grain is also rich in antioxidantsTrusted Source.

6. Oats

Oats are versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats.

A cup of uncooked oats provides 103 g of carbohydratesTrusted Source, 26.4 g of protein and 16.5 g of fiber.

Nutrients in oats can help promote heart health. Research has shown that oat fiber can reduce the riskTrusted Source of cardiovascular events in patients with coronary artery disease.

High carb fruits

Fruits are an excellent source of healthful carbohydrates, particularly those below:

7. Bananas

Bananas are widely available and make for a convenient snack.

One medium banana has 26.9 g of carbohydratesTrusted Source. Like sweet potatoes, they are also rich in potassium and vitamins A and C.

ResearchTrusted Source shows that potassium intake can help improve heart health and lower blood pressure.

8. Apples

There are several different types of apple, each with its specific nutritional content.

The United States Department of Agriculture (USDA) estimates that one medium apple contains 20.6 g of carbohydratesTrusted Source. It also provides vitamins A and C, potassium, and fiber.

According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.

9. Mangos

Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.8 g of carbohydratesTrusted Source.

Mangos are also high in vitamins A and C, potassium, and fiber.

High carb dried fruits

Healthful dried fruits can help people achieve their daily carbohydrate needs. However, some dried fruit products contain additional sugars to increase their sweetness. People looking to eat more dried fruits should carefully check labels for added sugars and prioritize minimally-processed options.

People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:

10. Dates

There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert.

There are 18 g of carbohydratesTrusted Source in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.

11. Raisins

Raisins are dried grapes that work as a stand-alone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola.

One cup of raisins packs in 130 g of carbohydratesTrusted Source. They also contain potassium, magnesium, phosphorus, and calcium.

Raisins are a good source of antioxidants too. Antioxidants are natural substances that can slow damage to cells from free radicals.

12. Goji berries

There are 77 g of carbohydratesTrusted Source and 13 g of fiber in 100g of Goji berries. They are also a great source of vitamin A.

Due to their high antioxidant content people often refer to goji berries as a ‘superfood’.

High carb pulses

Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer.

Try the following healthful, high carb pulses:

13. Kidney beans

Kidney beans belong to the legume family. They are one of the most common beans to include in the diet.

One cup of boiled kidney beans has 40 g of carbohydratesTrusted Source. They are also a good source of protein and fiber, with 15.3 g and 13.1 g per cup, respectively.

These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon.

14. Garbanzo beans

Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus.

One cup of cooked garbanzo beans contains 44.9 g of carbohydratesTrusted Source and 14.5 g of protein.

Garbanzo beans are also rich in fiber and calcium.

15. Lentils

Lentils are popular high protein legumes. One cup of boiled lentils provides 39.8 g of carbohydratesTrusted Source along with 17.9 g of protein and 15.6 g of fiber.

Lentils are high in phosphorus, potassium, calcium, and folate.

The 4 Fruits With The Highest Carbohydrate Counts

How many carbs in fruit

Fact: Fruit is an important part of your overall diet. It is a nutrient-rich food full of vitamins, minerals, fiber and phytonutrients. Many also contain antioxidants like polyphenols that ward off cancer and keep your body healthy.

But here’s the thing: Eating endless fruit isn’t a zero-sum game. That’s because all fruit contains sugar and, as a result, is naturally higher in carbohydrate content than vegetables, says registered dietitian Bonnie Taub-Dix, author of Read It Before You Eat It. Some low-carb diets, such as the ketogenic diet, go so far as to ban consumption of most fruits because of their carb content. (There is no official definition of what low-carb truly means, but most diets range between 50 to 150 grams of carbs per day, with the ketogenic diet at no more than 50 grams of carbs per day.)

“I’ve never met a patient in my practice that was overweight because they ate too much produce. I have, however, had patients eating too much fruit and think that it doesn’t matter because it’s fruit. But it does matter,” she says, especially if you’re diabetic or need to control your blood sugar levels.

But the carbs in fruit are just one part of the picture, Taub-Dix says. Keep your fruit’s carbohydrate content in mind along with its overall nutritional profile, and don’t automatically ban higher carb fruits. Women should be eating about one and a half to two cups of fruit a day, according to the USDA, and most people aren’t eating enough of it in the first place.

Plus, if you’re not trying to lose weight, high-carb fruits might be a great way to stay fueled before a workout, or just add a sweet (all natural!) treat to your day. 

So whether you’re about to embark on a low-carb diet or you’re just curious, here are five fruits that have particularly high carb counts. 


There’s a good reason why you likely think of a banana when you think of high-carb fruit. A medium banana is loaded with 27 grams of carbs. But this energy powerhouse is also a go-to source for heart-healthy fiber and vitamins and minerals such as vitamin B6 and potassium.


Raisins are a staple in trail mix likely because of their high carb count (you need that fuel when you’re scaling mountains, after all!). With 34 grams of carbs in a small box, these sweet nuggets give you a burst of energy in a compact package when you’re out on the trail or on a long run. But raisins will give you more than just an energy boost. You’ll also get 1.6 grams of fiber, which can help balance your blood sugar levels, and minerals like potassium and iron.


With almost 22 grams of carbohydrates in one cup, pineapple packs a carbohydrate-rich punch. But this delicious tropical fruit also offers many nutritional benefits. You’ll get 131 percent of your daily vitamin C needs and 76 percent of your daily manganese needs in one cup.


It may surprise you that a medium apple (three inches in diameter) has 25 grams of carbs. That’s partly because it’s a high-fiber fruit. Apples also are rich in antioxidants like vitamin C, which help keep your immune system humming.

10 High Carb Foods That Are Incredibly Healthy

Over the years, carbohydrates have gotten a bad reputation. People often associate them with weight gain, type 2 diabetes, and a variety of other health conditions.

Yes, it’s true that processed foods high in sugar and refined grains typically lack important vitamins and minerals. However, many nutrient-dense, fiber-rich foods can actually be very good for you.

While low carb diets can be beneficial for some people, there’s no reason to avoid high carb foods altogether.

Here are 10 high carb foods that are incredibly healthy.

stirring cooked quinoa in a pot with fork
The Picture Pantry/Offset Images

1. Quinoa

Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers.

It’s classified as a pseudocereal, which is a seed that’s prepared and eaten like a grain.

Cooked quinoa contains 70% carbs, making it a high carb food. However, it’s also a good source of protein and fiber

Quinoa is rich in many minerals and plant compounds and has been linked to a variety of health benefits, including improved blood sugar management and heart health

Additionally, it does not contain any gluten, which makes it a popular alternative to wheat for those on a gluten-free diet.

Quinoa is also very filling since it’s relatively high in fiber and protein. For this reason, it may help promote healthy weight management and gut health


Quinoa is highly nutritious and may help improve blood sugar management and support heart health. Quinoa is also high in protein and fiber, so it may be useful for weight loss, as both of these nutrients can help keep you feeling full for longer.

2. Oats

Oats are an incredibly healthy whole grain and a great source of many vitamins, minerals, and antioxidants.

Raw oats contain 70% carbs. A 1-cup (81-gram) serving contains 54 grams of carbs, including 8 grams of fiber. They are particularly high in a specific type of fiber called oat beta glucan

Oats are also a relatively good source of protein and contain more protein than most grains.

Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels

Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes

Furthermore, oats are very filling, which could help support healthy weight management


Oats contain many beneficial nutrients, including fiber and protein. Studies have also shown that eating oats lowers blood sugar and cholesterol levels.

3. Buckwheat

Like quinoa, buckwheat is considered a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten.

Raw buckwheat contains 75 grams of carbs, while cooked buckwheat groats contain about 19.9 grams of carbs per 100-gram serving

Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than many other grains

Additionally, studies in humans and animals suggest that it may be particularly beneficial for heart health and blood sugar regulation


Buckwheat is highly nutritious and contains more antioxidants and minerals than many grains. Buckwheat isn’t related to wheat and doesn’t contain gluten. Eating it may benefit your heart health and blood sugar regulation.

4. Bananas

Bananas are a popular fruit people love to use in many different recipes.

One large banana (136 grams) contains about 31 grams of carbs, either in the form of starches or sugars

Bananas are also high in potassium and vitamins B6 and C, and they contain several beneficial plant compounds

Thanks to their high content of potassium, bananas may help lower blood pressure and improve heart health

Unripe, green bananas are higher in starch. This transforms into natural sugars as the bananas ripen, turning yellow in the process. Thus, you’ll tend to get more starch and less sugar if you eat your bananas when they’re less ripe

Unripe and less ripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut


Bananas are high in potassium, a mineral that plays a key role in regulating blood pressure. Less ripe bananas also contain resistant starch and pectin, both of which can improve digestive health.

5. Sweet potatoes

raw diced sweet potato in a bowl
Nataša Mandić/Stocksy United

Sweet potatoes are a delicious, nutritious tuber or root vegetable.

One-half cup (100 grams) of mashed, cooked sweet potatoes with their skin on contains about 20.7 grams of carbs, which consists of starch, sugar, and fiber 

Sweet potatoes are also a rich source of vitamin A, vitamin C, and potassium

What’s more, they’re packed with antioxidants, which are compounds that help neutralize harmful free radicals in your cells to protect you against chronic disease


Sweet potatoes are an excellent source of vitamin A, along with several other vitamins, minerals, and antioxidants.

6. Beets

Beets are a purple root vegetable that people sometimes refer to as beetroots.

While they aren’t considered high in carbs overall, they do have a lot for a non-starchy vegetable. Raw and cooked beets contain about 10 grams of carbs per 100 grams, mainly from sugar and fiber

They’re also packed with vitamins and minerals, along with powerful antioxidants and plant compounds

Beets are also high in inorganic nitrates, which are converted into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases

Beet juice is also very high in nitrates, and athletes sometimes use it to enhance their physical performance

That’s because nitric oxide relaxes your blood vessels, allowing oxygen to flow more efficiently during exercise.


Beets are loaded with vitamins, minerals, and plant compounds. They also contain high amounts of inorganic nitrates, which can improve heart health and boost physical performance.

7. Oranges

Oranges are a popular type of citrus fruit.

They’re mainly composed of water and made up of about 15.5 grams of carbs per 100-gram serving. Oranges are also a good source of fiber

Oranges are especially rich in vitamin C, potassium, and some B vitamins. In addition, they contain citric acid, as well as several potent plant compounds and antioxidants

Eating oranges may improve heart health and help prevent kidney stones. They may also increase the absorption of iron from other foods you eat, which may help protect against iron deficiency anemia


Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and increase iron absorption to help prevent anemia.

8. Blueberries

fresh blueberries
MirageC/Getty Images

Blueberries are frequently marketed as a superfood due to their rich content of antioxidants.

They consist mostly of water, as well as about 14.5 grams of carbs per 100 grams

Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese

Studies have shown that blueberries are a good source of antioxidant compounds, which can help protect your body against damaging free radicals. Studies suggest that eating blueberries may even improve memory in older adults


Blueberries are very healthy. They contain many vitamins, minerals, and antioxidants, and they can help protect against oxidative damage.

9. Grapefruit

Grapefruit is a citrus fruit with a sweet, sour, and bitter flavor.

It contains about 8% carbs and is rich in a variety of vitamins, minerals, and antioxidants

According to some human and animal studies, grapefruit could enhance heart health and improve blood sugar management

Furthermore, other research suggests that certain compounds found in grapefruit could help prevent kidney stones, lower cholesterol levels, and even potentially slow the growth and spread of cancer cells

However, scientists need to do more studies on the effects of grapefruit in humans.


Grapefruit contains many beneficial vitamins, minerals, and antioxidants. It may provide numerous health benefits.

10. Apples

Apples are well known for their sweet, tart flavor, and crisp texture.

They’re available in many colors, sizes, and flavors, all of which generally contain about 14–16 grams of carbs per 100 grams

Apples also boast many vitamins and minerals, but usually only in small amounts.

However, they are a good source of vitamin C, antioxidants, and fiber

Apples may also offer several health benefits, including improved blood sugar management and heart health

Early research suggests that adding apples to your diet may even be associated with a reduced risk of certain types of cancer. However, more research is needed


Apples contain a decent amount of vitamin C, antioxidants, and plant compounds. Eating apples may improve blood sugar management, as well as reduce the risk of heart disease and potentially even certain types of cancer.

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