The 12 Best Fruits To Eat On A Low-Carb Diet | Everyday Health

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SEE MOREThe 12 Best Fruits to Eat on a Low-Carb DietHave fruit on hand to satisfy your sweet tooth while still keeping your carb intake in check. These dietitian-approved picks are low in carbs yet bursting with nutrition.ByValencia HigueraUpdated on September 17, 2023Medically Reviewed byReyna Franco, RDN

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When it comes to cutting carbohydrates, it’s not only pastries and bread you have to think about. Carbs are also in fruits (which explains their sweetness), so logic might suggest canceling this type of food, too — but don’t.

“While many low-carb diets recommend avoiding fruit because it tends to be higher in carbohydrates due to its natural sugar, it’s not ideal for health. Fruit contains many health-promoting nutrients, and removing them from the diet completely could be detrimental,” explains Trista Best, RD, a registered dietitian at Balance One Supplements, an online vitamin and supplement shop based in Wilmington, Delaware. For example, fruits (as well as vegetables) provide heart-healthy dietary fiber, along with vitamins and minerals that the body uses as antioxidants to fight various chronic diseases, according to research.

So you know including fruit in your diet, even a low-carb one, is beneficial. But that doesn’t mean that anything goes. A standard low-carb diet involves eating 20 grams (g) to 50 g of net carbs per day, depending on your weight loss goals, according to the National Institute of Health.

RELATED: Which Low-Carb Diet Is Best for People With Diabetes?

Some fruits have a lower amount of net carbs than others, making them a better choice. (Net carbs are total carbs minus fiber and sugar alcohols, and they are often counted in low-carb dieting, such as Atkins.) So to hit your weight loss goal, it helps to choose fruits with the lowest amount of carbs.

1

Strawberries (8.2 g Net Carbs Per Cup)

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Strawberries are a great fruit for anyone on a low-carb diet — but even if you prefer blackberries, blueberries, or raspberries, berries as a whole are relatively low in net carbs. So when eaten in moderation, they’re a good choice for a sweet yet low-carb snack. Plus, berries are a nutritious choice. “Berries are not only low-carb, they’re a good source of antioxidants, vitamin C, and fiber,” explains Megan Wong, RD, a registered dietitian based in Vancouver, British Columbia.

According to the U.S. Department of Agriculture (USDA), 1 cup of whole strawberries, for example, has 8.2 g of net carbs, 2.9 g of fiber (10 percent of the daily value, or DV), and about 85 milligrams (mg) of vitamin C (for 94 percent of the DV). For comparison’s sake, a cup of raspberries has 6.7 g of net carbs, 8.0 g of fiber (29 percent of the DV), and 32.2 mg of vitamin C (36 percent of the DV).

RELATED: There May Be Bugs in Your Strawberries: Should You Be Concerned?

2

Oranges (12.8 g Net Carbs Per Small Fruit)

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Oranges are another choice on a low-carb diet, with a small orange containing 12.8 g of net carbs, per the USDA. Oranges are a source of potassium, which can help lower blood pressure, explains Wong. Foods that are rich in potassium can help manage high blood pressure because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure, according to the American Heart Association (AHA).

Oranges also pack in a whopping amount of immune-boosting vitamin C, Wong says. The same small orange has 238 mg of potassium (5.1 percent of the DV) and 63.4 mg of vitamin C (more than 70 percent of the DV).

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3

Avocados (1.3 g Net Carbs Per ½ Fruit)

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Some people put avocados in the vegetable category, but it’s actually a fruit, notes Jenna Appel, RD, CDCES, who offers individualized and group nutrition counseling in South Florida.

If you’re looking to keep your carb intake low, a California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. (That’s just 1.3 g of net carbs per half of a fruit!) Monounsaturated fats may be helpful in lowering LDL (“bad”) cholesterol, notes Appel.

According to a randomized controlled trial, one avocado a day may help decrease LDL cholesterol in overweight and obese adults. “You can make a fresh guacamole, add avocado to egg dishes, or top toast with this low-carb fruit,” suggests Appel.

RELATED: The 10 Best Fruits to Eat on a Ketogenic Diet

4

Olives (4.5 g Net Carbs Per Cup)

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Yes, they’re also fruit, and they’re a source for unsaturated fats, vitamin E, and antioxidants, according to the Cleveland Clinic. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic.

Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). “Since olives are cured, they’re also high in salt, so it's a good idea to keep an eye on your portion size,” warns Izquierdo.

5

Kiwi (8.3 g Net Carbs Per Fruit)

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It’s probably one of the sweetest fruits, so you might assume it’s off-limits on a low-carb diet — but you can eat kiwi when following this approach, too!

One kiwi with the skin on (for additional fiber) has 8.3 g of net carbs, 148 mg of potassium (about 3 percent of the DV), 26.2 mg of calcium (about 2 percent of the DV), and 56 mg of vitamin C (62 percent of the DV), says the USDA. “Kiwis are also loaded with vitamin C,” says Shannon Leininger, RDN, CDCES, a registered dietitian and diabetes care educator based in Las Vegas, Nevada.

According to research, the antioxidants in kiwi may help support immune function, which can help lower the risk of the cold and flu. “They’re great raw or even blended into a smoothie or homemade Popsicle,” continues Leininger.

RELATED: 10 Immune-Boosting Smoothie Recipes

How to Cut It: Kiwi

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6

Peaches (13.9 g Net Carbs Per Small Fruit)

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“Peaches are a great summertime fruit because they’re so versatile — you can eat them raw, make them into a salad, or even throw them on the grill as a tasty side dish for your dinner,” says Leininger.

According to the USDA, one small peach contains 13.9 g of net carbs, 196 mg of potassium (about 4 percent of the DV), 38.6 micrograms (mcg) of vitamin A (4.3 percent of the DV), and 6.6 mg of vitamin C (7.3 percent of the DV).

The phytochemicals (antioxidants) that give peaches their yellow-orange color help promote eye health, too, Leininger says. More research is needed, but according to one study, more than two servings per week of fresh peaches (and other fruits and vegetables high in these nutrients) were found to have a protective effect against glaucoma in older African American women. Lutein and zeaxanthin are two phytochemicals associated with eye health, as they promote healthy cells in the eyes and block harmful lightwaves, according to the American Optometric Association (AOA).

7

Cherries (9 g Net Carbs Per ½ Cup)

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The USDA notes that about ½ cup of cherries has about 9 g of net carbs, along with 7 mg of vitamin C (7.7 percent of DV), which is an antioxidant.

“Cherries are a source of antioxidants, which help protect against cell damage, and tart cherries are a source of melatonin, which may aid with sleep,” says Leininger. Results from one study found that tart cherry juice was able to increase sleep time by 84 minutes in subjects with insomnia.

RELATED: Cherries, Plus 7 Other Fruits Good for People With Diabetes

8

Cantaloupe (11.4 g Net Carbs Per Cup)

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One cup of cantaloupe has 11.4 g of net carbs, 17 mg of vitamin C (18.9 percent of the DV), 362 mcg of vitamin A (40 percent of the DV), and 245 mg of potassium (5.2 percent of the DV), per the USDA. Research has found that the vitamin C in cantaloupe has several medicinal uses that may protect against disease — it has anti-inflammatory, antioxidant, and potential anticancer properties.

9

Watermelon (11 g Net Carbs Per Cup)

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If you’re looking to cut carbs and increase hydration, watermelon is a fruit of choice, as it’s highly hydrating, say Makayla Meixner, RDN, a sports dietitian and CEO of Own It Nutrition, based in Vail, Colorado. According to the USDA, 1 cup of watermelon contains 139 g of water.

“It’s also particularly rich in a plant compound called lycopene, which is responsible for watermelon’s red color and antioxidant properties,” Meixner says. According to a research paper, “watermelon has the highest bioavailable lycopene, about 60 percent more than a tomato.” (“Bioavailability” means that the substance is able to be absorbed in the body.) The research states that lycopene can also reduce inflammation throughout the body, which might help lower the risk of certain cancers like breast, stomach, colon, and lung. Chronic inflammation can damage DNA and lead to cancer, warns the National Cancer Institute.

One cup of watermelon contains 11 g of net carbs and 6,890 mcg of lycopene. It also has 170 mg of potassium (4 percent of the DV) and about 12 mg of vitamin C (13 percent of the DV), according to the USDA. RELATED: The Top 10 Hydrating Fruits

10

Honeydew (14 g Net Carbs Per Cup)

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One cup of honeydew melon has about 14 g of net carbs, per the USDA, and, like cantaloupe, it contains antioxidants to help protect against cell damage. Antioxidants in honeydew also include lutein and zeaxanthin. Research has found that lutein and zeaxanthin may offer protection against age-related macular degeneration, as it can protect against cell damage in the eyes.

Honeydew is also a great source of vitamin C, with a cup containing 31 mg (34 percent of the DV). Vitamin C is a powerful antioxidant that can strengthen collagen, support immunity, and play a role in helping to prevent cancer, according to the National Institutes of Health (NIH).

How to Cut It: Grapefruit

Everyday Health’s staff nutritionist, Kelly Kennedy, RDN, shows you 2 ways to cut a grapefruit.

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11

Grapefruit (14 g Net Carbs Per Small Fruit)

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Another option on a low-carb diet is grapefruit, with one small fruit containing 14 g of net carbs, according to the USDA. Grapefruit is also an excellent source of vitamin C, with 69 mg (76 percent of the DV). It also has 278 mg of potassium (6 percent of the DV).

If you have high blood pressure, the potassium in grapefruit may help balance the amount of fluid and sodium in your body. This can help lower blood pressure, reducing your risk of stroke and heart disease, says the AHA.

As a caution, though, grapefruit can interfere with certain medications, warns the AHA. Talk with your doctor or pharmacist if you’re taking drugs to treat high blood pressure or high cholesterol, relieve allergy symptoms, or prevent blood clots.

RELATED: Grapefruit 101: A Complete Guide

12

Lemons (3.8 g Net Carbs Per Fruit)

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With only 3.8 g of net carbs per fruit, according to the USDA, lemons are another fruit to add to your safe list. Whether you spritz lemon juice over a dish or add it to a glass of water, one lemon contains 80 mg of potassium (2 percent of the DV) and 31 mg of vitamin C (34 percent of the DV).

EDITORIAL SOURCESEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesAdditional Sources

• Sattar N, Forouhi NG. More Evidence for 5-a-Day for Fruit and Vegetables and a Greater Need for Translating Dietary Research Evidence to Practice. Circulation. April 27, 2021.
• Oh R, Gilani B, Uppaluri KR. Low-Carbohydrate Diet. StatPearls. August 17, 2023.
• Strawberries, Raw. U.S. Department of Agriculture. April 1, 2019.
• Raspberries, Raw. U.S. Department of Agriculture. April 1, 2019.
• Oranges, Raw, Florida. U.S. Department of Agriculture. April 1, 2019.
• How Potassium Can Help Control High Blood Pressure. American Heart Association. June 5, 2023.
• Avocados, Raw, California. U.S. Department of Agriculture. April 1, 2019.
• Wang L, Tao L, Hao L, et al. A Moderate-Fat Diet With One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults With Overweight and Obesity: A Randomized Controlled Trial. The Journal of Nutrition. February 1, 2020.
• 7 Reasons Why Olives Are Healthy for You. Cleveland Clinic. January 3, 2023.
• Dietary Fat: Know Which to Choose. Mayo Clinic. February 15, 2023.
• Olives, Ripe, Canned (Small–Extra Large). U.S. Department of Agriculture. April 1, 2019.
• Kiwi Fruit, Raw. U.S. Department of Agriculture. October 28, 2022.
• Richardson DP, Ansell J, Drummond LN. The Nutritional and Health Attributes of Kiwifruit: A Review. European Journal of Nutrition. December 2018.
• Peaches, Yellow, Raw. U.S. Department of Agriculture. April 1, 2019.
• Giaconi JA, Yu F, Stone KL, et al. The Association of Consumption of Fruits/Vegetables With Decreased Risk of Glaucoma Among Older African American Women in the Study of Osteoporotic Fractures. American Journal of Ophthalmology. October 2012.
• Diet and Nutrition. American Optometric Association.
• Cherries, Sweet, Dark Red, Raw. U.S. Department of Agriculture. October 28, 2022.
• Losso JN, Finley JW, Karki N, et al. Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American Journal of Therapeutics. March–April 2018.
• Melons, Cantaloupe, Raw. U.S. Department of Agriculture. December 16, 2019.
• Vella FM, Cautela D, Laratta B. Characterization of Polyphenolic Compounds in Cantaloupe Melon By-Products. Foods. June 2019.
• Watermelon, Raw. U.S. Department of Agriculture. April 1, 2019.
• Maoto MM, Beswa D, Jideani AIO. Watermelon as a Potential Fruit Snack. International Journal of Food Properties. 2019.
• Chronic Inflammation. National Cancer Institute. April 29, 2015.
• Melons, Honeydew, Raw. U.S. Department of Agriculture. April 1, 2019.
• Chew EY, Clemons TE, SanGiovanni JP, et al. Lutein + Zeaxanthin and Omega-3 Fatty Acids for Age-Related Macular Degeneration: The Age-Related Eye Disease Study 2 (AREDS2) Randomized Clinical Trial. JAMA. May 15, 2013.
• Vitamin C. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
• Grapefruit, Raw, White, California. U.S. Department of Agriculture. April 1, 2019.
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• Lemons, Raw, Without Peel. U.S. Department of Agriculture. April 1, 2019.

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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

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