What fruit has carbs? A Comprehensive Guide to Fruit Carbohydrates

December 8, 2025 •

4 min read

Every single fruit on the planet contains some amount of carbohydrates, which provide the body with essential energy. However, the amount and type of carbs vary greatly between different fruits, influencing factors like blood sugar response and overall nutritional value. This guide will explain what fruit has carbs and how to incorporate them into a healthy diet.

Quick Summary

All fruits contain carbohydrates, but their carb content and impact on blood sugar differ. Dried fruits and juices are concentrated sources of carbs, while fresh fruits offer valuable fiber, vitamins, and minerals. Portion control is key, especially for those managing conditions like diabetes, and combining fruits with protein and fat can help regulate blood sugar levels.

Key Points

All fruits contain carbs: Every fruit, without exception, has some level of carbohydrates, primarily from natural sugars, fiber, and some starch.
Not all fruit carbs are equal: The carbs in whole fruit are different from those in processed forms like juice or dried fruit. The fiber in whole fruit slows sugar absorption.
High-carb fruits include: Bananas, mangoes, grapes, pineapples, dates, and figs contain higher carbohydrate levels, often found in tropical and dried varieties.
Low-carb fruits include: Berries (raspberries, strawberries, blackberries), watermelon, avocados, and tomatoes are good lower-carb choices.
Portion control is key: For any fruit, especially those higher in carbs or if you have blood sugar concerns, portion size is important to manage carbohydrate intake.
Pair fruit for balanced energy: Combining fruit with protein or healthy fats helps prevent blood sugar spikes and provides more sustained energy.
Choose fresh or frozen over processed: Whole fresh or frozen fruit is the healthiest option, as processing removes fiber and concentrates sugars.

All Fruits Contain Carbohydrates, But Not All Carbs Are Equal

It is a common misconception that individuals on low-carb diets must avoid fruit entirely. In reality, fruit is a vital source of complex carbohydrates, fiber, vitamins, and antioxidants. The carbs in fruit are typically composed of natural sugars, fiber, and starches (in lesser amounts). Fiber is particularly important because it slows the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels. This makes fresh, whole fruits a much healthier carb source than processed foods with added sugars, such as candy or soda.

Dried fruits and fruit juices, however, are different. The drying process removes water, concentrating the sugar and carb content, while processing juice removes most of the beneficial fiber. This is why the American Diabetes Association (ADA) recommends fresh or frozen fruit over canned options with added syrup and suggests limiting portion sizes of dried fruit.

High-Carbohydrate Fruits

Some fruits are naturally higher in carbohydrates and should be consumed in moderation, especially by those monitoring their sugar intake. These include many sweet and tropical varieties.

Bananas: A medium banana contains around 27 grams of total carbs, 3 grams of which are fiber. They are also an excellent source of potassium and other nutrients.
Mangoes: One cup of sliced mango can pack up to 28 grams of carbs, with 3 grams from fiber.
Dried fruits: Because the water is removed, the carb and sugar content is highly concentrated. For example, 2 tablespoons of raisins contain about 15 grams of carbs.
Grapes: A cup of grapes contains roughly 27 grams of carbs.
Pineapple: One cup of diced pineapple has around 21.6 grams of carbohydrates.
Dates and Figs: Both are energy-dense and high in carbs, with dates often containing around 36 grams of carbs for just two large dates.

Low-Carbohydrate Fruits

For those seeking lower-carb fruit options, there are many delicious choices that are high in fiber and water content, which helps manage overall carbohydrate intake.

Berries: Strawberries, raspberries, and blackberries are excellent low-carb choices, rich in antioxidants and fiber. A cup of fresh raspberries contains about 12 grams of carbs, with nearly 7 grams coming from fiber.
Watermelon: With over 90% water content, watermelon is one of the lowest-carb fruits, with about 7.5 grams of carbs per 100 grams.
Avocados: Though often considered a vegetable, this creamy, fatty fruit contains a modest 12.8 grams of carbs per 150-gram fruit, most of which is fiber.
Tomatoes: These versatile, low-carb fruits have just 4.8 grams of carbs per medium tomato.
Peaches and Plums: These stone fruits are relatively low in carbs, with a medium peach containing around 15 grams and a plum about 11 grams.

Comparison Table: High-Carb vs. Low-Carb Fruits (per 100g serving)


Fruit Type	Carbs (g)	Fiber (g)	Sugar (g)	Water Content	Best For...
High-Carb
Banana	23	2.6	12	High	Quick energy, potassium boost
Grapes	17	0.9	16	High	Antioxidants, heart health
Dried Dates	~75	~8	~64	Low	Digestive regularity, natural sweetener
Dried Raisins	~79	~4	~59	Low	Quick energy, concentrated nutrients
Low-Carb
Raspberries	12	7	4.4	High	High fiber, low sugar, antioxidants
Strawberries	8	2	4.9	High	Vitamin C, anti-inflammatory
Watermelon	8	0.4	6	Very High	Hydration, lycopene source
Avocado	9	7	0.7	Medium	Healthy fats, potassium

How to Include Fruit Carbs in Your Diet

Managing your carbohydrate intake from fruit doesn't mean you need to eliminate your favorites. Instead, consider these strategies:

Combine with Protein or Fat: Pairing fruit with a source of protein (like Greek yogurt) or healthy fat (such as nut butter or avocado) helps slow down the digestion of the fruit's sugar, leading to a more gradual rise in blood sugar.
Mind Your Portions: Portion control is crucial, especially for high-carb options. Instead of a whole large apple, consider half of it. The American Diabetes Association notes that a small piece of whole fruit or ½ cup of frozen or canned fruit contains about 15 grams of carbohydrates.
Choose Fresh Over Processed: Opt for fresh or frozen fruits, as they retain all their fiber and have no added sugars. Avoid fruit juices and dried fruits, which have concentrated sugars and often lack fiber.
Prioritize Variety: "Eat the rainbow" is a great strategy for ensuring a broad spectrum of vitamins, minerals, and antioxidants. Different colored fruits offer different nutritional benefits.
Use the Glycemic Index (GI): The GI classifies carbohydrate-containing foods based on how much they raise blood sugar. Lower GI fruits, like cherries, berries, and apples, will cause less dramatic blood sugar swings than higher GI fruits such as dried dates and watermelon.

Conclusion: Fruit Carbs Are Part of a Healthy Diet

In summary, the question is not whether fruit has carbs, but how you incorporate those carbs into a balanced diet. All fruits contain this macronutrient, but the amount and type vary. High-fiber, whole fruits are complex carbs that offer sustained energy and numerous vitamins, minerals, and antioxidants. While fruits like bananas and grapes contain more carbs, pairing them with other macronutrients and controlling portions makes them perfectly suitable for most diets. For those looking to minimize carb intake, berries, melons, and avocados are excellent choices. The key is to avoid heavily processed fruit products like juices and sweetened canned fruit, which strip away fiber and add sugar. By making mindful choices, you can enjoy the many health benefits fruit has to offer without unnecessary concerns about its carbohydrate content.

Fruits are an important part of a balanced diet for most people, including those managing diabetes.

Frequently Asked Questions

Bananas are a classic choice for quick, healthy energy. They are a high-carb fruit that is easily digested and also provides a good dose of potassium, which is beneficial for muscle function.

Fruits with high water and fiber content, like berries and watermelon, are excellent for weight loss. The high fiber keeps you feeling full longer, while the high water content aids hydration, both contributing to lower calorie intake.

Yes, dried fruit is a very concentrated source of carbohydrates. The drying process removes water, which means the sugar and carb content is much higher by weight compared to fresh fruit. Always practice portion control with dried fruit.

Berries like raspberries and strawberries are excellent low-carb fruit choices. They are high in fiber, which helps slow sugar absorption, and packed with antioxidants and vitamins.

Yes, people with diabetes can and should eat fruit. The key is to focus on whole, fresh fruits that are high in fiber and to practice portion control. Pairing fruit with a protein or fat source can also help regulate blood sugar response.

Fruit carbs are naturally occurring and come packaged with fiber, vitamins, and minerals. The fiber slows digestion, preventing a rapid blood sugar spike. Candy carbs are refined sugars that lack these beneficial nutrients, leading to a quick and dramatic rise and fall in blood sugar.

Avocados are a unique fruit that are high in healthy monounsaturated fats. They still contain carbohydrates, but their fat and fiber content make them a very satiating and heart-healthy choice.