Concert Fruits Lowest in Carbs,

Concert Fruits Lowest in Carbs, According to Dietitians

These fruits can be suitable for low-carb diets and provide fiber, vitamins, minerals and antioxidants to protect health.

Fruits tend to have more carbs than vegetables because of their natural sugars fructose, glucose and sucrose  which give them their sweet taste, says Patricia Bannan, a registered dietitian in Los Angeles.

But unlike refined carbs, whole fruits also deliver fiber, water, vitamins, antioxidants, and essential nutrients like potassium, folate and vitamin C, making them a nutrient-dense option, she notes.

The fiber also slows digestion, helping prevent blood sugar spikes and making whole fruit naturally filling, Bannan adds.

Sponsor add

Low-carb diets tend to be low in fiber, which is important for heart and gut health, so that's where certain fruit can make a difference as one of the low-carb foods to include.

Most adults should eat about 1.5 to 2 cups of fruit per day, according to MyPlate, the government’s nutrition guide.

Certain fruits are high in carbs; others contain much more modest amounts.

“Low-carb eaters can enjoy fruit, especially lower-carb options like berries and avocado,” 

“(But) even low-carb fruits contribute to your total intake, so portion control still matters.”

To limit carbs, you might have one serving of fruit at breakfast and one as a snack, dietitians suggest for low-carb meal plans.

Here are nine fruits lowest in carbs:
Avocado

 ⅓ of avocado, 4 grams of carbs

Yes, avocado is officially a fruit. Buttery, satisfying and nutrient dense, it’s naturally sugar-free, and packed with healthy fat and fiber, Bannan says.

Avocado comes with almost 20 vitamins and minerals, and research has found it’s good for the heart, notes registered dietitian Natalie Rizzo, nutrition editor for TODAY.

It’s possible to eat too much avocado, so she recommends sticking to eating one-third of the fruit per day to keep calories in check.

Grapefruit

½ of grapefruit, 9 grams of carbs

Famously rich in vitamin C, a powerful antioxidant that supports the immune system and skin health, grapefruit is a nutrient-dense addition to the diet.

Juicy and refreshing, the citrus fruit is low in calories and one of the fruits highest in protein.

Watermelon

1 cup of watermelon, 11 grams of carbs

One of the healthiest summer fruits, watermelon is sweet and supremely hydrating. It delivers electrolytes and the antioxidant lycopene, which fights inflammation.

Made up of 92% water, it fittingly tops the list of fruits with the most water.

“If someone is following a very strict low-carb or keto diet, they may want to be more mindful of watermelon and honeydew, which are higher in natural sugars per bite due to their lower fiber and high water content,” Bannan says.

Strawberries

1 cup of strawberries, 12 grams of carbs

Ruby red, aromatic and packed with nutrients like vitamin C, strawberries make life sweeter. Studies link the fruit to heart health and lower cholesterol.

Strawberries are also “a significant source” of ellagic acid, an antioxidant with anti-inflammatory effects and “one of the plant phenolics associated with human health benefits,” research has found.

Cantaloupe

1 cup of cantaloupe, 13 grams of carbs

Whether you shape it into cubes or balls, or serve it in wedges, cantaloupe is a tasty fruit for breakfast or any time of day. It pairs well with cottage cheese and yogurt.

Cantaloupe is also among fruits with the most vitamin A, which is important for healthy vision, a strong immune system and reproductive health. One cup provides 40% of the daily recommended intake.

Raspberris

1 cup of raspberries, 14 grams of carbs

Raspberries are the highest whole-food source of fiber, Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.

They deliver 8 grams of fiber per cup, which can get people closer to the recommended minimum of 25 grams per day.

Like other berries, raspberries are among fruits highest in antioxidants and top the list of fruits lowest in sugar.

Blackberries

1 cup of blackberries, 14 grams of carbs

The dark hue of blackberries signals the presence of anthocyanins, natural plant pigments that act as antioxidants.

These bioactive compounds in berries “seem to offer a notable arsenal that reduces risk of cancer,studies have found.

Blackberries are sweet and juicy whether eaten fresh peak season runs through the end of summer — or frozen.

Peaches

1 medium peach, 14 grams of carbs

Peaches contain more fiber, vitamin C and potassium than other stone fruits, like plums or cherries, registered dietitian Grace Derocha previously told TODAY.com.

They’re a versatile fruit: You can just bite into one, use it as a topping for Greek yogurt or grill it for a satisfying treat.

People on very strict low-carb diets should note that peaches can vary in carb content depending on their ripeness and portion size, Bannan notes.

Honeydew Melon

1 cup of honeydew melon, 15 grams of carbs

With a light green flesh and pleasantly sweet flavor, honeydew melon is a popular breakfast treat and fruit salad ingredient.

It’s also one of the fruits highest in potassium.

Bottom line: 

You don’t have to cut fruit completely on a low-carb diet. Choosing lower-carb options and watching your portions can let you enjoy the sweetness and health benefits without going over your carb limit.