Which fruits have no carbs? The ketogenic diet is a generally low-carbohydrate, high-fat diet. An important part of being on a keto diet is limiting your carb intake and eating more healthy fats. To make things easy, we created a list of ketogenic diet-friendly fruits sorted by carb content. You can always add these keto fruits to your daily meals and snacks without guilt. Now let’s check which are the best fruits for the keto diet!
Low-carb fruits and berries – the best and the worst
What are the best and worst fruits to eat on a low-carb diet?
Here’s the short version: most berries are OK low-carb foods in moderate amounts, but other fruits can be thought of as nature’s candy, as they contain quite a lot of sugar.
However, the sugar consumed by eating fresh fruit is not as bad as that found in actual candy. The soluble fiber in fruit can help with short-term satiety; it also reacts with water in your gut to form a thick gel that helps delay and reduce the amount of sugar absorbed from that fruit. In fact, up to 30% of the sugar from fruit may not be absorbed.
Larger quantities of fruit, however, will deliver a significant sugar load to your intestines. Even if only 70% of that sugar is absorbed, 70% of a big number is still a big number.
The numbers above are the grams of digestible carbohydrates, or net carbs, per 100 grams (3.5 ounces) of berries (net carbs = total carbs minus fiber).
See the complete carbs list for berries:
Raspberries, blackberries and strawberries can be eaten in small amounts on a ketogenic low-carb diet, and you can eat them more freely if you’re on a more moderate low-carb diet.
Blueberries contain twice as many carbs as strawberries, so don’t overdo them – on a keto diet you should eat them only occasionally and in limited amounts.
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So how about other fruit? As you can see, fruits contain quite a few carbs (mostly in the form of sugar). That’s why fruits are sweet!
For easy comparison all numbers are grams of digestible carbs per 100 grams (3½ ounces) of the fruits.
See the complete carbs list for fruits:
How much fruit can you have?
On a keto low-carb diet (<20 grams of net carbs per day), you’re probably better off choosing berries over other fruits. Also keep in mind that you don’t actually need to eat fruit. You can get any nutrient found in fruit from vegetables – without all the sugar. Therefore, perhaps you should try eating plenty of low-carb vegetables instead.
Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one to two servings per day.
On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.
Isn’t fruit natural?
Fruit is usually considered a very natural food, something humans have always eaten. However, from an evolutionary perspective there are often massive differences between today’s fruits in the supermarket, and what fruit used to look like before, in nature.
What fruits and vegetables looked like before
Furthermore, for most of human history, fruit was only available for limited time periods during the year, when they were ripe. Our ancestors, just like primates in natural habitats, were only able to eat plenty of fruit when it was available.
If any excess sugar helped them gain weight, this could have been helpful to survive through lean times and protect them from starvation.
Top 10 low-carb fruits
Let’s say you occasionally want to eat fruit while still staying relatively low carb. What fruit would be the best choice?
Below, you’ll find the best options, ranked by grams of net carbs.
The lowest-carb options are at the top.
- Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.
- Plum – One medium-sized (65 grams) contains 7 grams of carbs.
- Clementine – One medium-sized (75 grams) contains 8 grams of carbs.
- Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
- Cherries – Half a cup (75 grams or about 12 cherries) contains 8 grams of carbs.
- Blueberries – Half a cup (75 grams) contains 9 grams of carbs.
- Cantaloupe (melon) – One cup (160 grams) contains 11 grams of carbs.
- Peach – One medium-sized (150 grams) contains 13 grams of carbs.
As a comparison, a large orange contains about 17 grams of carbs, a medium-sized apple about 21 grams and a medium-sized banana about 24 grams of carbs.
A moderate amount of low-sugar berries can be OK on a low-carb diet. Here are our top recipes:
Of course a fruit is still probably better than many other snack options – like a muffin or a handful of candy. All fruit (even bananas) are much lower in carbs than these
List of the 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.
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!
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.
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.
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. Learn 16 more reasons why you don’t want to miss out on avocados.
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.
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.
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.
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.
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.
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.
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.”
Cauliflower has just 4.97 gTrusted Source of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving! In addition to enjoying its florets, you can turn it into a tasty and low-carb alternative to rice or other grains.
Just grate it using a food processor and then serve it, cooked or raw, either as a side dish or mixed in with other vegetables and protein, and topped with a dressing of your choice.
Asparagus has 3.88 gTrusted Source of carbs per 100 g. Try it steamed or brushed with a little olive oil and roasted in the oven or grill. Top it off with a squeeze of fresh lemon juice.
12. Alfalfa sprouts
Alfalfa sprouts, which are the sprouted seeds of alfalfa, have 2.1 gTrusted Source of carbs per 100 g. This nutritious veggie is a perfect salad topper.
Radishes have just 3.4 gTrusted Source of carbs per 100 g, and are an often overlooked, but tasty and nutritious vegetable.
Sliced radishes make a great addition to salads, or enjoy whole radishes with a pinch of sea salt or dipped into your favorite spread or dressing.
13 low-carb fruits and vegetables
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 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.
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.
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.
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.
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.
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.
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.
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.
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.
8. Iceberg lettuce
Iceberg lettuce is perhaps one of the most popular vegetables, despite being low in overall nutritional content.
However, iceberg lettuce has only 2.97 gTrusted Source of carbohydrates per 100 g.
Pair it with other vegetables on this list to create a low carb salad with a varied spread of nutrients.
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.
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.
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.
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.
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 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.
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.