20 of the Best Low-Carb Fruit Options

Last updated: January 18, 2023 by Michael Joseph, MSc

Well-formulated low-carb diets can be an effective dietary choice for some people.

However, how does fruit fit into a typical low-carb diet?

The truth is that, as with any food, all fruits can fit into a low-carb diet while within the daily carbohydrate intake goal.

That said, fruits with a lower-carbohydrate content are better suited for meeting stricter carbohydrate targets.

For this purpose, this guide presents twenty of the best low-carb fruit options.

Various Berries In a Heart-Shaped Bowl - Low-Carb Fruit Theme.

Data and Sources

Data for total carbohydrates, fiber, calories, and ‘net carbs’ per 100 grams and per serving are available for each fruit.

‘Net carbs’ is the remaining carbohydrate content in food after deducting fiber from total carbohydrates.

Some people prefer to use ‘net carbs’ rather than total carbohydrates, as not all carbohydrates have the same effect on blood sugar. In other words, fiber does not break down into glucose like other carbohydrates do (1).

The source of all nutritional data in this guide is the USDA’s FoodData Central database.

1) Apricot

Name	Per 100 Grams	Per 35-gram Apricot
Total carbohydrates	11.1 g	3.88 g
Fiber	2.0 g	0.7 g
Net carbs	9.1 g	3.18 g
Calories	48 kcal	17 kcal

^{Carbohydrate content of apricot per 100 grams and per apricot}

Apricots are one of the lowest-carb fruits, with only 3.88 grams of total carbohydrate per 35-gram apricot (2).

2) Avocado

Name	Per 100 Grams	Per 201-gram Avocado
Total carbohydrates	8.53 g	17.1 g
Fiber	6.7 g	13.5 g
Net carbs	1.83 g	3.6 g
Calories	160 kcal	322 kcal

^{Carbohydrate content of avocado per 100 grams and per avocado}

Avocados are a unique fruit in that they contain more fat than carbohydrates.

Additionally, the vast majority of the carbohydrates in avocados are from fiber.

A 201-gram California avocado contains 17.1 grams of carbohydrates, of which 13.5 grams are fiber (3).

Another benefit of avocados is that they’re an excellent low-carb-friendly source of vitamins and minerals.

3) Blackberries

Name	Per 100 Grams	Per 150g Cup
Total carbohydrates	9.61 g	14.4 g
Fiber	5.3 g	7.95 g
Net carbs	4.31 g	6.45 g
Calories	43 kcal	65 kcal

^{Carbohydrate content of blackberries per 100 grams and per cup serving}

Blackberries are a popular fruit, high in fiber, and relatively low-carb.

A 150-gram cup serving of blackberries provides only 14.4 grams of carbohydrates, of which most is fiber (4).

4) Blueberries

Name	Per 100 Grams	Per 150g Cup
Total carbohydrates	14.5 g	21.8 g
Fiber	2.4 g	3.6 g
Net carbs	12.1 g	18.2 g
Calories	57 kcal	86 kcal

^{Carbohydrate content of blueberries per 100 grams and per cup serving}

Although blueberries are higher in carbohydrates than other berries, they are still relatively low-carb.

A 150-gram cup serving of blueberries contains 21.8 grams of carbohydrates, of which 3.6 grams are fiber (5).

5) Boysenberries (frozen weight)

Name	Per 100 Grams	Per 132g Cup
Total carbohydrates	12.2 g	16.1 g
Fiber	5.3 g	7.0 g
Net carbs	6.9 g	9.1 g
Calories	50 kcal	66 kcal

^{Carbohydrate content of boysenberries per 100 grams and per cup serving}

Depending on location, it can be harder to find boysenberries than more common berries like strawberries and blueberries.

However, these berries are a great source of nutritional value and have a low-carbohydrate content too.

A 132-gram cup of frozen boysenberries contains 16.1 grams of carbohydrates, of which 7 grams are fiber (6).

6) Cantaloupe

Name	Per 100 Grams	Per 70-gram Slice
Total carbohydrates	8.16 g	5.71 g
Fiber	0.8 g	0.56 g
Net carbs	7.36 g	5.15 g
Calories	38 kcal	27 kcal

^{Carbohydrate content of cantaloupe per 100 grams and per medium slice}

Cantaloupe, also known as rockmelon and sweet melon, is a sweet and juicy melon variety.

Despite its sweetness, cantaloupe has a relatively low carbohydrate content.

A 70-gram medium-sized slice of cantaloupe provides only 5.71 grams of carbohydrates (7).

7) Coconut

Name	Per 100 Grams	Per ounce (28g) serving
Total carbohydrates	15.2 g	4.26 g
Fiber	9.0 g	2.52 g
Net carbs	6.2 g	1.74 g
Calories	354 kcal	99 kcal

^{Carbohydrate content of coconut per 100 grams and per ounce (28g) serving}

Despite being mistaken for a nut, coconut is a fruit that supplies a mix of carbohydrates and fats.

An ounce (28g) serving of fresh coconut provides 4.26 grams of carbohydrates, with 2.52 grams from fiber (8).

8) Cranberries

Name	Per 100 Grams	Per 100g Cup
Total carbohydrates	12.0 g	12.0 g
Fiber	3.6 g	3.6 g
Net carbs	8.4 g	8.4 g
Calories	46 kcal	46 kcal

^{Carbohydrate content of cranberries per 100 grams and per cup (100g) serving}

Cranberries are a somewhat tart-tasting berry and one of the lowest-carb fruits.

However, it is essential to note that dried cranberries often contain added sugar.

A cup serving of fresh cranberries weighs approximately 100 grams and contains 12 grams of carbohydrates (9).

9) Gooseberries

Name	Per 100 Grams	Per 150g Cup
Total carbohydrates	10.2 g	15.3 g
Fiber	4.3 g	6.45 g
Net carbs	5.9 g	8.85 g
Calories	44 kcal	66 kcal

^{Carbohydrate content of gooseberries per 100 grams and per cup serving}

Gooseberries have a similar size and appearance to grapes.

However, they have a much different nutritional profile, including a lower carbohydrate content.

A 150-gram cup of gooseberries provides 15.3 grams of carbohydrates, which includes 6.45 grams of fiber (10).

10) Grapefruit

Name	Per 100 Grams	Per 1/2 Grapefruit
Total carbohydrates	10.7 g	16.5 g
Fiber	1.6 g	2.46 g
Net carbs	9.1 g	14.04 g
Calories	42 kcal	65 kcal

^{Carbohydrate content of grapefruit per 100 grams and per 1/2 grapefruit serving}

Grapefruit is a semi-sweet citrus fruit that is a bit lower in carbs than oranges.

Half (154 grams) of a regular-sized grapefruit has a carbohydrate content of 16.5 grams, including 2.46 grams of fiber (11).

11) Lemon

Name	Per 100 Grams	Per 65-gram Lemon
Total carbohydrates	9.32 g	6.06 g
Fiber	2.8 g	1.82 g
Net carbs	6.52 g	4.24 g
Calories	29 kcal	19 kcal

^{Carbohydrate content of lemon per 100 grams and per lemon}

Lemon is a sour-tasting citrus fruit often used in recipes and drinks.

It is among the lowest carbohydrate fruits and provides just 6.06 grams per lemon, 1.82 grams of which are fiber (12).

12) Lime

Name	Per 100 Grams	Per 67-gram Lime
Total carbohydrates	10.5 g	7.04 g
Fiber	2.8 g	1.88 g
Net carbs	7.7 g	5.16 g
Calories	30 kcal	20 kcal

^{Carbohydrate content of lime per 100 grams and per lime}

Lime has a similar nutritional profile to lemon and contains a low amount of carbohydrates.

Per 67-gram lime, there are 7.04 grams of carbohydrates, which includes 1.88 grams of fiber (13).

13) Lychee

Name	Per 100 Grams	Per 10-gram Lychee
Total carbohydrates	16.5 g	1.65 g
Fiber	1.3 g	0.13 g
Net carbs	15.2 g	1.52 g
Calories	66 kcal	7 kcal

^{Carbohydrate content of lychee per 100 grams and per lychee}

Lychees are not among the lowest-carb fruits per 100 grams.

However, the fruit is so small that one lychee contains minimal carbohydrate levels.

A single lychee fruit contains 1.65 grams of carbohydrates, of which 0.13 grams are fiber (14).

14) Mulberries

Name	Per 100 Grams	Per 140g Cup
Total carbohydrates	9.8 g	13.7 g
Fiber	1.7 g	2.38 g
Net carbs	8.1 g	11.32 g
Calories	43 kcal	60 kcal

^{Carbohydrate content of mulberries per 100 grams and per cup}

Mulberries can be harder to find than other berries, but they are another low-carb-friendly food.

A 140-gram cup serving of mulberries provides 13.7 grams of carbohydrates, which includes 2.38 grams of fiber (15).

15) Olives

Name	Per 100 Grams	Per 4-gram Olive
Total carbohydrates	3.84 g	0.15 g
Fiber	3.3 g	0.13 g
Net carbs	0.54 g	0.02 g
Calories	145 kcal	6 kcal

^{Carbohydrate content of olives per 100 grams and per olive}

It is common for people to think olives are a vegetable (see some low-carb vegetables here).

However, olives are botanically a fruit.

Since they are primarily a source of fat, olives contain minimal carbohydrates.

Per olive, there are only 0.15 grams of carbohydrates, the vast majority of which (0.13 grams) is fiber (16).

16) Prickly Pear

Name	Per 100 Grams	Per 103-gram Prickly Pear
Total carbohydrates	9.57 g	9.86 g
Fiber	3.6 g	3.71 g
Net carbs	5.97 g	6.15 g
Calories	41 kcal	42 kcal

^{Carbohydrate content of prickly pear per 100 grams and per prickly pear}

Prickly pear, also known as cactus fruit, is a nutrient-rich fruit with a unique appearance.

It also has a low carbohydrate content of 9.86 grams per fruit, with 3.71 grams from fiber (17).

17) Raspberries

Name	Per 100 Grams	Per 150g Cup
Total carbohydrates	11.9 g	17.8 g
Fiber	6.5 g	9.75 g
Net carbs	5.4 g	8.05 g
Calories	52 kcal	78 kcal

^{Carbohydrate content of raspberries per 100 grams and per cup}

More than half of the carbohydrates in raspberries come from fiber, making them a good fit for lower-carb diets.

A 150-gram cup of raspberries supplies 17.8 grams of carbohydrates, 9.75 grams of which come from fiber (18).

18) Starfruit

Name	Per 100 Grams	Per 90-gram Starfruit
Total carbohydrates	6.73 g	6.06 g
Fiber	2.8 g	2.52 g
Net carbs	4.93 g	3.54 g
Calories	31 kcal	28 kcal

^{Carbohydrate content of starfruit per 100 grams and per starfruit}

For a sweet-tasting tropical fruit, the carbohydrate content of starfruit is surprisingly low.

A typical 90-gram starfruit contains just 6.06 grams of carbohydrates, including 2.52 grams of fiber (19).

19) Strawberries

Name	Per 100 Grams	Per 150g Cup
Total carbohydrates	7.63 g	11.4 g
Fiber	1.8 g	2.7 g
Net carbs	5.83 g	8.7 g
Calories	35 kcal	53 kcal

^{Carbohydrate content of strawberries per 100 grams and per cup}

Strawberries are one of the most popular fruits in the world and one of the lowest-carb fruits too.

A 150-gram cup serving of strawberries has 11.4 grams of carbohydrates, with 2.7 grams from fiber (20).

20) Watermelon

Name	Per 100 Grams	Per 218-gram Slice
Total carbohydrates	7.55 g	16.5 g
Fiber	0.4 g	0.87 g
Net carbs	7.15 g	15.63 g
Calories	30 kcal	65 kcal

^{Carbohydrate content of watermelon per 100 grams and per slice}

Watermelon is a refreshing and juicy fruit that contains over 91% water by weight (21).

For this reason, the fruit is relatively low in overall calories and carbohydrates.

A 218-gram slice of watermelon provides 16.5 grams of carbohydrates (21).

Final Thoughts

Individuals following a low-carb diet often track total carbohydrate intake, particularly when the diet is aimed at blood sugar control.

All fruits can technically fit into a low-carb diet if total carbohydrate intake comes within an individual’s daily target.

However, the fruits in this guide are some of the lowest-carb options and will use up less of the daily carbohydrate quota.

Michael Joseph, MSc

Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.