What is the lowest low-carb fruit? A Guide to Nutrient-Dense Options

October 17, 2025 •

5 min read

According to nutritional data, fruits vary significantly in their carbohydrate content. This leads many on carb-controlled diets to ask: What is the lowest low-carb fruit? The answer is more nuanced than it seems, depending on whether you are measuring total carbohydrates or net carbs, but the top contenders offer excellent nutritional value and fit easily into low-carb lifestyles.

Quick Summary

This nutritional guide examines the lowest low-carb fruits, clarifying the important distinction between total and net carbs. It provides specific data for fruits like avocado, rhubarb, berries, and melons, highlighting their nutritional benefits and versatility for different meals and snacks.

Key Points

Avocado has the lowest net carbs: Due to its high fiber and healthy fat content, a 100g serving of avocado has less than 2g of net carbs, making it a keto favorite.
Rhubarb is an excellent low-carb option: Often cooked as a fruit, this vegetable offers a net carb count of just 2.7g per 100g when prepared without sugar.
Berries are a good source of fiber: Blackberries and raspberries are particularly low in net carbs, containing 4.3g and 5.4g per 100g respectively, due to their high fiber content.
Total vs. net carbs matter: Low-carb and ketogenic diets emphasize net carbs (total carbs minus fiber), as fiber does not raise blood sugar levels.
Water-dense fruits have fewer carbs: Watermelon has a low total carb count per 100g because of its high water content, though its net carbs are higher than avocado's.
Prioritize fresh or frozen fruits: Canned or dried fruits often contain added sugars, significantly increasing their carb load and making them less suitable for low-carb diets.

For those following a low-carb lifestyle, fruits are often viewed with caution due to their natural sugar content. However, not all fruits are created equal in terms of carbohydrates. Understanding the difference between total and net carbs is key to making informed dietary choices. While some fruits are naturally high in water or fiber, which lowers their carb density per serving, others pack a powerful dose of nutrients for a minimal carb cost.

The Difference Between Total and Net Carbs

When discussing low-carb fruits, the distinction between total and net carbs is critical.

Total Carbs: This figure represents all carbohydrates in a food, including sugars, starches, and fiber.
Net Carbs: This number is calculated by subtracting the fiber content from the total carbohydrates. Fiber is a type of carbohydrate that is not fully digested by the body and does not impact blood sugar levels in the same way as other carbs. For low-carb dieters, particularly those on a ketogenic diet, net carbs are the metric most often used to track daily intake.

For example, a fruit with a high amount of fiber may have a similar total carb count to a low-fiber fruit, but its net carb count will be significantly lower, making it a better option for stricter low-carb plans.

The Top Contenders for Lowest Carb Fruits

When looking at net carbs, a few stand out as the lowest. These options are often rich in fiber and healthy fats, making them incredibly satisfying.

Avocado: The Net-Carb Champion Technically a single-seeded berry, the avocado is a favorite for low-carb and ketogenic diets. An average medium-sized avocado contains approximately 17 grams of total carbohydrates, but with about 13 grams of fiber, it boasts an incredibly low net carb count of just 4 grams. This high fiber and healthy fat content helps promote a feeling of fullness and stability in blood sugar levels.

Rhubarb: The Hidden Low-Carb Gem Used culinarily as a fruit, rhubarb is technically a vegetable and one of the lowest-carb options available. A 100g serving of raw rhubarb contains only 4.5 grams of total carbs, with 1.8 grams of fiber, for a net carb count of just 2.7 grams. Its tart flavor means recipes often call for added sugar, but with low-carb sweeteners, it can be transformed into delicious pies, crumbles, and sauces.

Berries: A Low-Carb Delicacy Berries are a popular choice for their antioxidant content and relatively low carb profile. However, their net carb values vary.

Blackberries: With about 7.6 grams of fiber and 13.8 grams of total carbs per cup, blackberries have one of the lowest net carb counts among berries, at just over 6 grams per cup.
Raspberries: A cup of raspberries contains a substantial 8 grams of fiber, bringing its net carb count to under 7 grams.
Strawberries: A cup of sliced strawberries has approximately 9 grams of net carbs.

More Versatile Low-Carb Fruits

Beyond the lowest net carb options, several other fruits can be enjoyed in moderation as part of a low-carb diet.

Watermelon: This hydrating summer favorite is low in total carbs due to its very high water content. A cup of diced watermelon has approximately 11.5 grams of total carbohydrates and 0.6 grams of fiber, resulting in about 10.9 grams of net carbs.
Tomatoes: Another botanical fruit often used as a vegetable, tomatoes are very low in carbs. A medium tomato has just over 5 grams of total carbs and 1.5 grams of fiber, making its net carb count around 3.5 grams.
Starfruit: Also known as carambola, this exotic fruit is low in calories and offers around 5 grams of net carbohydrates per cup.

Creative Ways to Incorporate Low-Carb Fruits

Integrating low-carb fruits into your daily meals can be both simple and delicious. Here are a few ideas:

Add sliced avocado to salads or blend it into a creamy, savory dressing.
Create a low-carb smoothie by blending berries with unsweetened yogurt or almond milk.
Top full-fat Greek yogurt with fresh berries and a handful of nuts for a satisfying snack.
Use rhubarb, stewed with a low-carb sweetener, as a topping for pancakes or keto desserts.
Infuse water with slices of lemon or lime for a refreshing, low-carb drink.
Grill peaches for a warm, delicious dessert or addition to a salad with cheese.

Comparison of Lowest Carb Fruits


Fruit (100g serving)	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Key Benefit
Avocado (flesh)	8.53	6.7	1.83	Healthy fats, vitamins K, C, B5, B6
Rhubarb	4.5	1.8	2.7	Vitamins C & K, potassium, manganese
Blackberries	9.6	5.3	4.3	High fiber, antioxidants, vitamin C
Raspberries	11.9	6.5	5.4	High fiber, antioxidants, vitamin C
Starfruit	6.7	2.5	4.2	Low calorie, vitamin C, potassium
Strawberries	7.7	2.0	5.7	High vitamin C, antioxidants
Watermelon	7.55	0.6	6.95	High water content, lycopene

The Health Benefits of Low-Carb Fruits

Beyond their macro-nutrient profile, low-carb fruits are packed with essential vitamins, minerals, and antioxidants that support overall health.

Boosted Antioxidant Intake

Fruits like berries are high in antioxidants, such as anthocyanins, which are compounds that protect your cells from damage caused by free radicals. Regular intake of antioxidants can help reduce inflammation and lower the risk of chronic diseases, including heart disease and certain cancers.

Improved Heart Health

Avocados are rich in monounsaturated fats, specifically oleic acid, which is known to benefit heart health. Some studies have shown that eating avocados regularly can help reduce LDL, or "bad," cholesterol levels.

Enhanced Digestion

The high fiber content in many low-carb fruits, especially berries and avocados, is crucial for maintaining a healthy digestive system. Fiber adds bulk to your stool, preventing constipation and promoting regularity.

Satiety and Weight Management

The combination of fiber and, in the case of avocado, healthy fats helps you feel full and satisfied for longer periods. This can help curb cravings and reduce overall calorie intake, supporting weight management goals.

Smart Shopping and Preparation Tips

To maximize the benefits of low-carb fruits, focus on fresh or frozen varieties. Canned fruits often contain added sugars and high-fructose corn syrup, which increase the carbohydrate count significantly. When buying frozen fruits, check the ingredients list to ensure no sweeteners have been added. For canned options, look for fruit packed in its own juice or water and rinse it before eating.

Conclusion

While avocado holds the top spot for the lowest net carbs, fruits like rhubarb and blackberries are also excellent choices for a low-carb diet. The best fruit for you depends on your specific carb targets and taste preferences, but all of these options demonstrate that fruit does not have to be off-limits. By focusing on low-carb, high-fiber, and nutrient-dense options, you can enjoy a variety of delicious fruits that contribute to your health and wellness goals.

Diet Doctor provides a detailed visual guide and ranking of low-carb fruits and berries.

Frequently Asked Questions

Rhubarb, which is botanically a vegetable but used as a fruit, has one of the lowest carbohydrate counts at 4.5g total and 2.7g net per 100g. Avocado is another top contender with the lowest net carbs, thanks to its high fiber content.

Yes, avocado is technically a fruit and is very low in net carbs. A 100g serving contains only 1.83g of net carbs, making it a highly suitable choice for ketogenic and other low-carb diets due to its healthy fats and fiber.

Yes, berries like blackberries, raspberries, and strawberries are excellent choices for a low-carb diet. They are relatively low in sugar but high in fiber, antioxidants, and vitamins. Portion control is still important, especially for stricter diets.

Watermelon is considered a low-carb fruit primarily because of its high water content, which lowers its carbohydrate density per serving. A cup of diced watermelon is mostly water, making it a lower calorie and carb option than other fruits.

Yes, several low-carb fruits work well in savory applications. Tomatoes are botanically fruits and low in carbs, perfect for salads and sauces. Avocados are also versatile for salads, sandwiches, and spreads.

The carbohydrate content of fresh and frozen fruit is generally the same. However, you should check the packaging for frozen fruits to ensure no extra sugars or syrups have been added, which would increase the carb count.

To calculate net carbs, you subtract the fiber content from the total carbohydrate content. For example, if a fruit has 10g of total carbs and 5g of fiber per serving, the net carb count would be 5g.