What are the worst fruits to eat on a low carb diet?

October 8, 2025 •

3 min read

For those following a ketogenic diet, which often limits daily net carb intake to less than 50 grams, a single medium banana can nearly use up your entire daily carb allowance. This illustrates why it is crucial to know what are the worst fruits to eat on a low carb diet in order to avoid derailing your progress. While fruit is often considered a healthy part of any diet, the high sugar content in many common varieties makes them unsuitable for strict low-carb plans.

Quick Summary

This article examines the fruits highest in carbs and natural sugars, which should be limited or avoided on a low-carb diet. It provides details on common offenders, including dried and tropical fruits, and offers a comparison of carb counts to help dieters make informed choices. The content also addresses the impact of these fruits on ketosis and blood sugar.

Key Points

Avoid High-Sugar Tropical Fruits: Tropical varieties like bananas, mangoes, and pineapple are among the worst due to their high carbohydrate and sugar content, which can disrupt ketosis.
Limit Common Favorites: Many popular fruits such as apples, grapes, and pears are also high in carbs and should be limited or avoided on a strict low-carb diet.
Be Wary of Dried Fruits: Dried fruits like dates and raisins are highly concentrated in sugar and carbs, making them particularly problematic for low-carb plans.
Choose Low-Carb Alternatives: Opt for low-carb, high-fiber fruits like berries (strawberries, blackberries, raspberries) and avocados to satisfy cravings while staying within your carb limits.
Prioritize Fiber: Fiber helps reduce the net carb count of fruits and slows down sugar absorption, making fruits with higher fiber content a better choice.
Mind Your Portions: Even with low-carb fruits, portion control is key to managing your overall carb intake and maintaining ketosis.
Consult a Professional: For personalized advice on how to integrate fruit into your specific dietary needs, it is best to speak with a healthcare professional or nutritionist.

The High-Carb Fruit Offenders

When following a low-carb eating plan, it's essential to understand that not all fruits are created equal. Many popular and seemingly healthy fruits are laden with natural sugars that can quickly push you over your daily carbohydrate limit. High-sugar fruits contain concentrated levels of fructose, a type of sugar that can spike blood glucose levels and knock the body out of a state of ketosis. This section highlights the main culprits to watch out for.

Tropical Fruits

Tropical fruits are often among the highest in carbohydrates. A medium-sized mango, for instance, can contain up to 50 grams of carbohydrates, making it one of the most difficult fruits to incorporate into a keto or very low-carb meal plan. Similarly, pineapple, with approximately 22 grams of carbs per cup, and bananas, containing around 27 grams of carbs, are also high on the list of fruits to avoid. While undeniably delicious, the high sugar load they provide is counterproductive to low-carb goals.

High-Carb Favorites

Beyond tropical varieties, many everyday fruits also pose a challenge for low-carb dieters. Grapes, for example, pack a significant punch with about 26 grams of carbs per cup, a number that can rapidly add up with just a handful of servings. A single medium-sized apple can also contain around 25 grams of carbs, largely from its natural sugar content. Other high-carb favorites that should be limited include pears, which have about 26 grams of carbs per medium fruit, and sweet cherries, with 26 grams per cup. These fruits are best saved for a special treat or avoided entirely on a strict low-carb regimen.

Dried and Processed Fruits

Dried fruits are particularly concentrated sources of sugar and carbohydrates, as the dehydration process removes water, leaving behind a dense, sugary product. Just two tablespoons of raisins can have as many grams of carbohydrates as a small apple, demonstrating how easily dried fruit can derail a low-carb diet. Dates are another prime example; a 100-gram serving of Medjool dates contains a staggering 68 grams of net carbs. Similarly, fruit juices are also processed and strip away the beneficial fiber, leaving only concentrated sugars that cause quick blood sugar spikes.

The Impact of High-Carb Fruits on Ketosis

Low-carb diets, such as the ketogenic diet, work by shifting the body's primary energy source from glucose (sugar) to ketones (fat). This metabolic state is known as ketosis. Consuming too many carbohydrates, especially from sugary fruits, floods the bloodstream with glucose and signals the body to stop producing ketones. This can cause you to fall out of ketosis, halting fat-burning and potentially leading to weight gain and other negative effects. For those with conditions like diabetes, the blood sugar spikes from high-glycemic fruits can be even more problematic.

High-Carb Fruits vs. Low-Carb Alternatives

To help low-carb dieters make smarter choices, here is a comparison table of high-carb fruits versus their low-carb counterparts, based on a 100g serving.


Fruit (100g)	Total Carbs (g)	Net Carbs (g)	Key Takeaway
High-Carb
Banana	15.0	13.9	Extremely high in sugar; best to avoid.
Grapes	16.0	15.0	Sugar content adds up quickly.
Mango	15.0	12.4	A single fruit contains a huge carb load.
Pineapple	13.0	12.0	High sugar content, especially in large portions.
Low-Carb
Strawberries	7.7	5.7	One of the lowest-carb berries; versatile.
Blackberries	9.6	4.3	Very high in fiber, reducing net carbs.
Raspberries	12.0	5.4	Excellent for antioxidants and fiber.
Avocado	8.5	1.8	Exceptionally low in net carbs and high in healthy fats.

Prioritizing Low-Carb Fruits

Choosing fruits with a high fiber content is an excellent strategy for low-carb diets. Fiber passes through the body largely undigested and can significantly lower the net carb count (total carbs minus fiber). Berries, in particular, are a low-carb dieter's best friend due to their high fiber content. Another top-tier choice is the avocado, which is technically a fruit but is very low in carbs and provides healthy fats. Tomatoes and olives are also low-carb fruits that can be enjoyed in moderation.

To stay on track, consider portion control, as even a small amount of a high-sugar fruit can impact your carb count. When possible, opt for fresh or frozen fruits over canned or dried varieties, as these often have added sugars. By understanding which fruits to avoid and which to embrace, you can still enjoy the nutritional benefits of fruit while maintaining your low-carb lifestyle. For personalized dietary advice, it is always recommended to consult a healthcare professional or nutritionist. You can find more information about low-carb eating from trusted sources like the American Diabetes Association.

Frequently Asked Questions

For a strict ketogenic diet, it's best to avoid high-sugar, high-carb fruits like bananas, grapes, mangoes, pineapples, and dried fruits such as dates and raisins.

No, not all fruits are high in carbohydrates. Low-carb fruits like berries, avocados, and certain melons can be included in a low-carb diet in moderation.

Yes, dried fruit is one of the worst choices because the sugar and carbs are highly concentrated after the water is removed. A small amount can contain a significant carb load.

Low-carb fruits like raspberries, blackberries, and strawberries served with unsweetened Greek yogurt or whipped cream are excellent low-carb, sweet treat alternatives.

No, fruit juices should be avoided. They lack the fiber of whole fruit, causing a rapid spike in blood sugar, which is detrimental to a low-carb eating plan.

Yes, on a more liberal low-carb diet (50-100 grams per day), you may be able to have one or two servings of higher-carb fruit, but you must still track your total daily intake carefully.

Generally, tarter fruits and those with higher water content, like berries and melons, tend to have fewer carbs. Always check the nutrition facts or a reliable carb chart to be sure.