What fruit has the least amount of sugar and low carbs?

October 27, 2025 •

3 min read

According to the USDA, avocados have one of the lowest sugar contents among all fruits, with just 1 gram of sugar in a whole fruit. This makes the avocado a top contender for anyone asking what fruit has the least amount of sugar and low carbs, alongside berries like raspberries and blackberries.

Quick Summary

This guide reveals the best low-sugar, low-carb fruits, providing an overview of their nutritional benefits. Learn about nutrient-dense options like avocados, berries, and melons, and how to incorporate them into your diet. Includes a comparison table of fruits and their net carb content.

Key Points

Avocado is King: The avocado is technically a fruit and contains the least amount of sugar and net carbs, with only about 1 gram of sugar and 1.8 grams of net carbs per 100g.
Berries are a Great Choice: Berries like raspberries, blackberries, and strawberries are excellent low-carb, low-sugar options, and are also rich in fiber and antioxidants.
Water-rich Melons are Low in Carbs: Watermelon and cantaloupe, with their high water content, are good for hydration and provide fewer carbs per serving compared to other sweet fruits.
Squeeze in Citrus: Lemons and limes are extremely low in sugar and carbohydrates, serving as great flavor enhancers for beverages and meals without adding significant carbs.
Net Carbs are Key: Always consider net carbs (total carbs minus fiber) when on a low-carb diet, as fiber is not digested and helps regulate blood sugar.
Portion Control is Important: Even with low-carb fruits, portion control is still important to manage total carbohydrate intake, especially on a very strict diet like keto.

The Surprising World of Low-Sugar, Low-Carb Fruits

For those managing blood sugar, following a ketogenic diet, or simply aiming for healthier eating habits, selecting the right fruits is crucial. While many fruits are lauded for their vitamins and fiber, their natural sugar content can be a concern. Fortunately, nature provides a number of delicious and nutritious options that are both low in sugar and carbohydrates.

The All-Star of Low-Carb Fruits: Avocado

Botanically, the avocado is a single-seeded berry, and it stands out in the fruit world for its minimal sugar and high healthy fat content. An entire avocado contains only about 1 gram of sugar, making it an ideal choice for strict low-carb or keto diets. Its rich, creamy texture and high fiber content help promote a feeling of fullness, making it an excellent addition to salads, smoothies, or enjoyed plain with a sprinkle of salt and pepper.

Berries: Tiny but Mighty Low-Carb Powerhouses

Berries are a favorite among health-conscious eaters for good reason. They are packed with antioxidants, vitamins, and fiber, and many varieties are surprisingly low in sugar and carbs.

Raspberries: A cup of raw raspberries contains only around 5 grams of sugar and offers an impressive amount of fiber, which helps slow sugar absorption.
Blackberries: Similar to raspberries, blackberries are high in fiber and low in sugar, with about 7 grams of sugar per cup. Their dark color indicates a high antioxidant content.
Strawberries: While sweeter than other berries, a cup of sliced strawberries contains about 7 grams of sugar, alongside a full day's requirement of vitamin C.

Melons: Hydrating and Low in Carbs

When craving something sweet and hydrating, melons can be a great option in moderation. Due to their high water content, they offer a low-carb alternative to many other fruits.

Watermelon: With a very high water content, a 100-gram serving of watermelon has only about 7.5 grams of total carbs. It's a refreshing source of lycopene and vitamins A and C.
Cantaloupe: This melon is also very hydrating and a cup contains less than 13 grams of sugar. It's an excellent source of vitamins A and C.

Citrus Fruits: Zesty and Low in Sugar

For adding flavor without a sugar overload, tart citrus fruits are an excellent choice. Lemons and limes are the most notable examples, with minimal sugar and carbs. While you wouldn't eat them whole, their juice adds a zesty punch to water, salad dressings, and marinades.

Comparison of Low-Sugar, Low-Carb Fruits (per 100g serving)


Fruit (100g)	Total Carbohydrates (g)	Fiber (g)	Net Carbs (g)	Sugar (g)	Key Benefits
Avocado	8.5	6.7	1.8	0.7	Healthy fats, fiber, creamy texture
Blackberries	9.6	5.3	4.3	4.9	Antioxidants, high fiber
Raspberries	11.9	6.5	5.4	4.4	Fiber, vitamin C, antioxidants
Strawberries	7.7	2.0	5.7	4.9	High vitamin C, antioxidants
Watermelon	7.6	0.4	7.2	6.2	Very hydrating, lycopene
Cantaloupe	8.2	0.9	7.3	7.9	Vitamins A & C, hydration
Lemons	9.3	2.8	6.5	2.5	High vitamin C, flavor enhancer

How to Integrate Low-Carb Fruits into Your Diet

Incorporating these fruits can be easy and delicious. Start your day by adding berries to a serving of low-fat Greek yogurt or blending a few into a low-carb smoothie. For a savory twist, add diced avocado to a fresh garden salad or use it to make guacamole. Melons are perfect for a refreshing snack on a warm day. You can also flavor your water with slices of lemon or lime for a natural, sugar-free boost. For a more detailed guide on meal planning, resources like the American Diabetes Association website provide helpful advice on incorporating fruits into a balanced diet.

Conclusion

While some fruits are high in sugar and should be consumed in moderation on a low-carb diet, many others are naturally low in both sugar and carbohydrates. Avocados lead the pack with exceptionally low sugar and net carbs, while berries like raspberries, blackberries, and strawberries offer a wealth of nutrients with controlled sugar levels. Hydrating melons like watermelon and cantaloupe, and zesty citrus fruits like lemons and limes, round out the list of smart choices. By opting for these selections and practicing portion control, you can enjoy the benefits of fruit while adhering to a low-carb eating plan.

Frequently Asked Questions

The avocado is the fruit with the lowest amount of sugar and net carbs. A whole avocado contains only about 1 gram of sugar, and provides healthy fats and fiber.

Yes, berries are an excellent choice for a low-carb diet. Raspberries and blackberries are particularly good due to their high fiber content and lower net carbs compared to other fruits.

Yes, watermelon can be enjoyed in moderation on a low-carb diet. It's high in water and contains fewer carbs per serving than many other sweet fruits.

Lemons and limes are the best citrus fruits for low-carb eating due to their very low sugar and carbohydrate content. They are perfect for flavoring water or cooking.

Total carbs represent all carbohydrates in the fruit, while net carbs are the total carbs minus fiber. Fiber is not digested and does not affect blood sugar, making net carbs a more relevant number for low-carb diets.

Yes, low-sugar and low-carb fruits can be a healthy part of a diabetic's diet. The fiber content in these fruits helps slow the absorption of sugar, but portion control is still important.

To calculate net carbs, simply subtract the grams of fiber from the grams of total carbohydrates listed on the nutrition information. This will give you the number of carbs that are absorbed by the body.