What Fruits Have the Least Sugar and Carbs?

October 15, 2025 •

3 min read

While fruit is an essential part of a healthy diet, not all fruits are created equal in terms of sugar and carbohydrate content. For those managing diabetes, following a ketogenic diet, or simply trying to reduce sugar intake, knowing what fruits have the least sugar and carbs is crucial. The key is to prioritize fruits with a high fiber-to-sugar ratio, as this slows the absorption of glucose into the bloodstream.

Quick Summary

This article details low-sugar and low-carb fruits, highlighting nutrient-rich options like berries, avocado, and melons. It provides a comparative table of popular fruits, explaining how to choose the best ones to support a healthy diet, manage blood sugar, and aid in weight loss.

Key Points

Berries are best: Raspberries, blackberries, and strawberries are particularly low in net carbs and sugar, while being rich in fiber and antioxidants.
Avocado is a top choice: This fruit is exceptionally low in sugar and high in heart-healthy monounsaturated fats, which promote satiety.
Limes and lemons add flavor, not sugar: These zesty citrus fruits are incredibly low in sugar and can be used to brighten up dishes and drinks.
Melons are hydrating and low-carb: Watermelon and cantaloupe have high water content, which helps keep their carbohydrate count per serving moderate.
Pair fruit with protein or fat: Combining fruit with yogurt, nuts, or seeds slows down sugar absorption and helps stabilize blood sugar levels.
Avoid juices and dried fruit: Concentrated fruit juices and dried fruits often have significantly higher sugar content and should be limited.
Portion control is key: While low-sugar fruits are beneficial, it is still important to manage portion sizes, particularly for those on strict diets.

Why Choose Low-Sugar and Low-Carb Fruits?

Choosing fruits with a lower sugar and carbohydrate count is beneficial for several reasons. For those on a ketogenic diet, it is essential to stay within a strict daily carb limit, and high-carb fruits like bananas and mangoes can quickly use up that allowance. For individuals with diabetes, fruits with a lower glycemic index (GI) prevent rapid spikes in blood sugar, which is critical for long-term health management. The fiber content in whole, fresh fruit also helps to slow down sugar absorption, providing a more stable and sustained release of energy.

The Best Low-Sugar and Low-Carb Fruit Options

When it comes to the best fruit choices, it is no surprise that berries often top the list. Raspberries and blackberries are particularly low in net carbs and high in fiber and antioxidants.

Berries

Raspberries: At just 3 grams of net carbs per half-cup serving, raspberries are a keto-friendly superstar. They are also high in fiber, which aids digestion and promotes a feeling of fullness.
Blackberries: Offering 4 grams of net carbs per half-cup, blackberries are another excellent choice, packed with antioxidants and fiber.
Strawberries: A cup of halved strawberries contains about 8 grams of net carbs, making them a delicious and versatile low-sugar option.

Other Low-Sugar & Low-Carb Fruits

Avocado: Although often used in savory dishes, this fatty fruit is one of the lowest in sugar, with less than 1 gram per 100 grams. It is also high in heart-healthy fats and fiber, promoting satiety.
Lemons and Limes: With only 1 to 2 grams of sugar per 100 grams, these fruits are perfect for adding flavor to food and drinks without adding significant carbohydrates.
Watermelon: This hydrating summer fruit contains a high water content, which means its total carb count per serving is relatively low. A single cup of diced watermelon has just 11.5 grams of carbs.
Cantaloupe: Another refreshing melon, cantaloupe provides valuable vitamins A and C with a moderate carbohydrate count of about 8.2 grams per 100 grams.
Tomatoes: Yes, technically a fruit! A medium-sized tomato contains only 4.8 grams of carbs and is a great source of lycopene and vitamin C.

Low-Sugar and Low-Carb Fruit Comparison Table

To put it in perspective, here's a comparison of common low-sugar fruits versus some high-sugar counterparts.


Fruit (per 100g)	Sugar (g)	Net Carbs (g)*	Glycemic Index (GI)	Recommended for Low-Sugar/Low-Carb Diet?
Avocado	<1 g	<2 g	15	Yes, excellent
Raspberries	5 g	5 g	25	Yes, excellent
Blackberries	7 g	7 g	<40	Yes, excellent
Strawberries	7 g	7 g	41	Yes, excellent
Grapefruit	11 g	10.7 g	26	Yes, in moderation
Watermelon	6 g	7.5 g	76	Yes, in moderation
Mango	14 g	~14 g	60	No, limit intake
Banana	12 g	~20 g	55	No, limit intake

*Net carbs are calculated by subtracting fiber from total carbohydrates.

Incorporating Low-Sugar Fruits into Your Diet

Including these fruits into your daily meals is simple and delicious. For a breakfast option, mix berries into a low-sugar yogurt or oatmeal. Avocado toast is a popular choice, and tomatoes can be added to omelets or salads. For a refreshing snack, blend berries with unsweetened almond milk for a keto-friendly smoothie, or simply enjoy a cup of cantaloupe or watermelon. Combining fruits with a healthy fat or protein source, such as nuts, seeds, or yogurt, can also help to further stabilize blood sugar levels. Remember, portion control is key, even with low-sugar fruits, especially when it comes to fruit juices or dried fruit which have concentrated sugars.

Conclusion

When seeking fruits with the least sugar and carbs, focus on low-GI, high-fiber options like berries, avocado, lemons, and certain melons. These fruits provide essential vitamins, antioxidants, and minerals while helping you manage blood sugar levels and weight. By choosing fresh or frozen fruits over juices and dried varieties, you can enjoy the natural sweetness and nutritional benefits without the worry of excessive sugar. Pairing fruits with protein or healthy fats is also a smart strategy to further stabilize blood sugar. Embrace a variety of low-sugar fruits to support your health goals and enjoy a delicious, balanced diet. For more information on managing diet for health, consider consulting reliable sources like the American Diabetes Association, available at www.diabetes.org.

Frequently Asked Questions

Avocado is the fruit with the least sugar, containing less than 1 gram per 100 grams. Lemons and limes also contain very little sugar.

Yes, berries like raspberries, blackberries, and strawberries are excellent for low-carb and ketogenic diets due to their high fiber content and low net carbs.

Yes, you can eat certain low-carb fruits like berries, avocado, and tomatoes in moderation while on a keto diet. High-sugar fruits like bananas should be avoided.

Watermelon has a relatively moderate sugar content per serving due to its high water volume. However, its low fiber content gives it a higher glycemic index, so portion control is important.

Whole fruit contains fiber, which is removed during juicing. Fiber helps slow the absorption of sugar, preventing blood sugar spikes. Fruit juice also concentrates sugars, making it easier to consume an excess amount.

Avocado is unique among fruits because it is very low in sugar and high in healthy fats, unlike most fruits which are higher in sugar and lower in fat. This makes it a filling and nutritious option.

No, dried fruits should be consumed in moderation because their sugar becomes highly concentrated once the water is removed. This can cause rapid blood sugar spikes.