Is there any fruit I can eat on a low-carb diet?

November 28, 2025 •

4 min read

According to the USDA, berries like raspberries, blackberries, and strawberries are among the lowest in net carbs, making them a great choice. This confirms that yes, there are many delicious and nutritious fruits you can eat on a low-carb diet, as long as you choose wisely and watch your portion sizes. This guide will help you understand which fruits are best suited for your low-carb lifestyle.

Quick Summary

This article provides a comprehensive list of low-carb fruits, distinguishing them from high-carb options. It includes a comparison table of carb counts, offers tips for moderation, and suggests creative ways to incorporate fruits into your low-carb meal plan.

Key Points

Low-Carb Heroes: Berries like raspberries, blackberries, and strawberries are excellent low-carb fruit choices due to their high fiber and low net carb content.
Savory Fruits Are Your Friend: Avocados, tomatoes, and olives are technically fruits but act like vegetables in low-carb eating, providing healthy fats and nutrients with minimal carbs.
Limit Portion Sizes: Even with low-carb fruits like melons, portion control is crucial to stay within your daily carbohydrate budget.
Avoid High-Carb Varieties: Steer clear of high-sugar fruits such as bananas, grapes, and mangoes, as they can quickly derail your low-carb efforts.
Watch for Hidden Carbs: Processed fruit products like juices and dried fruits are concentrated sources of sugar and should be avoided.
Net Carbs Are Key: Focus on net carbs (Total Carbs minus Fiber) to accurately track the impact of fruit on your blood sugar and ketosis.

The Best Fruits for a Low-Carb Diet

While many people associate a low-carb diet with the complete avoidance of fruit due to sugar content, this is a misconception. The key lies in understanding the carb counts and prioritizing fruits with a high fiber-to-sugar ratio. Choosing low-carb fruits allows you to enjoy the benefits of antioxidants, vitamins, and fiber without a significant impact on your daily carb limit.

The Berry Family

Berries are often the superstars of a low-carb fruit list due to their low net carb count and high antioxidant content.

Raspberries: With just 3 grams of net carbs per half-cup, raspberries are an excellent, fiber-rich choice. They add a tart sweetness to yogurt or salads.
Blackberries: A half-cup serving of blackberries contains about 4 grams of net carbs, along with a significant amount of vitamin C and fiber.
Strawberries: These versatile berries offer about 6 grams of net carbs for eight medium-sized strawberries. They are delicious in smoothies or eaten fresh.
Blueberries: While slightly higher in carbs than their berry cousins, blueberries can be enjoyed in moderation. A half-cup contains about 9 grams of net carbs.

Melons and Stone Fruits

Melons, with their high water content, and certain stone fruits can also be included in a low-carb diet, provided you practice portion control.

Watermelon: Watermelon is especially low in carbs, with only about 7.5 grams per 100 grams, making it a great hydrating treat.
Cantaloupe: Similar to watermelon, cantaloupe is hydrating and low in carbs. A 100-gram serving contains around 8.2 grams of carbs.
Peaches and Plums: These stone fruits are suitable for low-carb diets in controlled portions. A medium peach has around 9.5 grams of carbs, while a medium plum has 7.5 grams.

The Savory Fruits (Often Mistaken as Veggies)

Don't forget about these low-carb powerhouses, which are technically fruits but are used in savory cooking.

Avocado: An undeniable hero of the low-carb and keto world. An avocado is packed with healthy fats and fiber, containing only 1.8 grams of net carbs per 100g serving.
Tomatoes: These are surprisingly low-carb and full of beneficial nutrients like lycopene. A medium tomato contains less than 5 grams of total carbs.
Olives: A fantastic source of healthy fats, olives are extremely low in carbs, with just 6.3 grams of carbs per 100g.

How to Incorporate Low-Carb Fruits into Your Diet

Smoothies: Blend a small handful of berries with unsweetened Greek yogurt and a low-carb liquid for a nutrient-dense breakfast or snack.
Salads: Add berries or diced tomatoes to a leafy green salad for a burst of flavor and color.
Toppings: Sprinkle raspberries or strawberries over low-carb yogurt or chia seed pudding.
Hydration: Add a few slices of lemon or lime to your water for a refreshing, flavorful drink with minimal carbs.
Guacamole: Mash avocado with lime juice, onions, and cilantro for a classic, healthy dip.

Fruits to Limit or Avoid on a Low-Carb Diet

Just as important as knowing what to eat is knowing what to avoid. High-carb fruits, particularly dried fruits and tropical varieties, can quickly exceed your daily carb limits.

Bananas: A single medium banana can have over 20 grams of net carbs.
Grapes: A cup of grapes can contain around 26 grams of carbs.
Mangoes and Pineapples: These tropical fruits are very high in sugar and best limited on a low-carb diet.
Fruit Juices and Dried Fruits: These products concentrate sugar and remove fiber, making them unsuitable for low-carb eating.

Comparing Low-Carb and High-Carb Fruits

To help you make informed choices, here is a comparison of the net carb content per 100-gram serving for various fruits. Net carbs are calculated by subtracting fiber from total carbohydrates, providing a more accurate picture of a food's impact on blood sugar.


Fruit	Total Carbs (per 100g)	Fiber (per 100g)	Net Carbs (per 100g)	Suitable for Low-Carb?
Avocado	8.5g	6.7g	1.8g	Yes
Raspberries	11.9g	6.5g	5.4g	Yes
Strawberries	7.7g	2.0g	5.7g	Yes
Blackberries	9.6g	5.3g	4.3g	Yes
Watermelon	7.6g	0.6g	7g	Yes (moderate)
Blueberries	14.5g	2.4g	12.1g	Yes (limited)
Plum	11.4g	1.4g	10g	Yes (moderate)
Orange	12g	2.4g	9.6g	Moderate
Apple	14g	2.4g	11.6g	Limited/No
Banana	23g	2.6g	20.4g	No

Conclusion

Navigating fruit consumption on a low-carb diet is not about complete avoidance but about smart choices and careful portioning. By focusing on low-net-carb options like berries, avocados, and certain melons, you can reap the nutritional benefits of fruit while staying within your dietary limits. Remember to prioritize fresh or frozen fruits without added sugars and be mindful of your intake, especially with slightly higher-carb varieties. A balanced approach ensures you can enjoy a wide array of flavors and nutrients, even while watching your carbohydrate intake.

Diet Doctor has a comprehensive guide on low-carb fruits and berries.

Frequently Asked Questions

Avocado is one of the lowest-carb fruits, with only about 1.8 grams of net carbs per 100-gram serving due to its high fiber content. Lemons and limes are also extremely low in carbs.

Yes, most berries are suitable for a ketogenic diet in moderation. Strawberries, raspberries, and blackberries are the best choices due to their low carb counts. However, blueberries are higher in carbs and should be consumed sparingly.

Watermelon is relatively low in carbs compared to many other fruits due to its high water content. In small amounts, it can fit into a low-carb diet, but portion control is essential.

The carb content in fruit is primarily determined by its sugar and fiber levels. Fruits with more fiber and less sugar, like berries and avocados, have a lower net carb count. Tropical fruits and those bred for sweetness tend to be higher in sugar.

No, dried fruits and fruit juices are generally not recommended on a low-carb diet. They are highly concentrated sources of sugar with most of the beneficial fiber removed.

To calculate net carbs, simply subtract the grams of fiber from the total grams of carbohydrates. This helps you understand the amount of carbs that are absorbed by the body.

For stricter low-carb diets, you should avoid high-sugar fruits like bananas, grapes, mangoes, and pineapples, as they can easily push you over your daily carb limit.