Which fruit has the lowest carbs and sugar? Your guide to healthy fruit choices

October 16, 2025 •

4 min read

Did you know that while all fruits are packed with nutrients, their carbohydrate and sugar content can vary dramatically? For those on low-carb or ketogenic diets, understanding which fruit has the lowest carbs and sugar? is essential for maintaining dietary goals while still enjoying nature's candy. This guide breaks down the best low-carb, low-sugar options to help you make informed and healthy dietary decisions.

Quick Summary

A guide to the fruits with the lowest carbohydrate and sugar content. It explores options ideal for managing blood sugar and fitting into low-carb or keto dietary plans. Readers will find information on net carbs, nutrient profiles of specific fruits, and practical ways to incorporate them into daily meals for improved health and well-being.

Key Points

Avocado is King: A single avocado has extremely low net carbs due to its high fiber and healthy monounsaturated fats, making it a top choice for low-carb diets.
Berries are Best for Sweetness: Raspberries, blackberries, and strawberries offer natural sweetness with significantly lower sugar and net carb counts compared to most other fruits.
Net Carbs Matter: For low-carb and ketogenic diets, focus on 'net carbs' by subtracting dietary fiber from total carbohydrates, as fiber doesn't spike blood sugar.
Lemons and Limes: These citrus fruits are nearly carb-free and perfect for flavoring dishes and drinks, adding nutritional value without the sugar.
Tomatoes are Your Friend: Often mistaken for a vegetable, this botanical fruit is very low in carbs and high in valuable nutrients like lycopene.
Pair Fruit with Fat or Protein: Combining fruit with healthy fats or protein, such as berries with Greek yogurt, can further slow sugar absorption and help regulate blood sugar.
Prioritize Whole Fruits: Always choose fresh or frozen whole fruit over juices or dried fruit, which contain concentrated sugars and lack the essential fiber.

The search for low-carb, low-sugar fruits

For individuals focusing on a low-carb nutritional diet, fruit selection becomes a critical component. While many popular fruits like bananas and apples are relatively high in sugar, numerous other options can provide essential vitamins and minerals without a significant carb load. These options are particularly beneficial for those managing diabetes, regulating blood sugar, or simply trying to reduce overall sugar intake. Key fruits with low carbohydrate and sugar levels include avocados, berries, and citrus fruits like lemons and limes.

The science of carbs in fruit: Net carbs explained

When evaluating fruit for a low-carb diet, it is important to distinguish between total carbohydrates and net carbohydrates. Net carbs are the total carbohydrates minus the fiber, as the body does not absorb fiber and it doesn't contribute to a blood sugar spike. This makes fiber-rich fruits an excellent choice, as their net carb count is often significantly lower than their total carb count. The fiber in these fruits also provides numerous health benefits, such as aiding digestion and helping to regulate appetite.

Avocado: The surprising low-carb superstar

Botanically classified as a large berry, the avocado is a unique fruit cherished for its low carbohydrate and high healthy fat content. A 100-gram portion of avocado contains a remarkably low amount of sugar, alongside a substantial dose of heart-healthy monounsaturated fats. Its high fiber content also means its net carbs are exceptionally low, making it a staple for keto and low-carb diets. Avocados are also rich in potassium, folate, and vitamins K, C, and E. Its creamy texture makes it versatile for use in salads, dips like guacamole, or even smoothies.

Berries: Small but mighty low-sugar choices

Berries are a fantastic choice for anyone seeking low-sugar fruits. Their vibrant colors are a sign of their high antioxidant content, which helps protect the body from cell damage.

Raspberries: With a cup containing around 5 grams of sugar and 8 grams of fiber, raspberries offer excellent flavor for minimal net carbs. They are also a great source of vitamin C and manganese.
Blackberries: These berries are similarly low in sugar and high in fiber. A cup contains less than 10 grams of carbs and nearly 8 grams of fiber.
Strawberries: A cup of sliced strawberries contains about 7 grams of sugar and 2 grams of fiber, along with more vitamin C than an orange.

Citrus fruits: Tangy options with minimal impact

For a zesty flavor without the carb penalty, sour citrus fruits like lemons and limes are unmatched. While rarely eaten whole, their juice and zest are excellent for adding flavor to dishes and drinks. They are a potent source of vitamin C and have virtually no sugar. A single lemon contains only about 2.5 grams of sugar, while a whole lime has around 1.1 grams.

Tomatoes and rhubarb: The botanical fruits you've forgotten

Two other noteworthy low-carb botanical fruits are tomatoes and rhubarb. Tomatoes, rich in vitamin C, potassium, and the antioxidant lycopene, are a great addition to salads and sauces with very low total and net carbs. Rhubarb, often used in sweet applications but with a tart taste, is extremely low in both carbs and sugar, though it is usually cooked with sweetener due to its tartness.

Low-carb fruit nutritional comparison table

Here's a comparison of several low-carb fruits, based on a 100g serving.


Fruit (100g)	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Sugar (g)
Avocado	8.5	6.7	1.8	0.6
Raspberries	11.9	8.0	3.9	4.4
Blackberries	9.6	5.3	4.3	4.9
Strawberries	7.7	2.0	5.7	4.9
Rhubarb (raw)	5.5	2.2	3.3	1.3
Lemon	9.3	2.8	6.5	2.5
Lime	7.0	1.9	5.1	1.1
Tomato	3.9	1.2	2.7	2.6

Note: Nutritional data can vary slightly depending on variety, ripeness, and source.

Incorporating low-carb fruits into your diet

Even on a low-carb diet, there are many delicious ways to enjoy these fruits:

Snacks: Enjoy a handful of fresh berries or slices of avocado with a sprinkle of sea salt.
Smoothies: Blend berries or avocado with unsweetened almond milk and protein powder for a filling, low-carb meal replacement.
Salads: Add berries, avocado, or chopped tomatoes to green salads for extra flavor and nutrients.
Dressings and marinades: Use lemon or lime juice to create flavorful dressings or marinades for meats and fish.
Desserts: Top berries with unsweetened Greek yogurt or whipped coconut cream for a naturally sweet treat.
Cooking: Add tomatoes to savory dishes or use rhubarb in a low-sugar crumble.

The benefits of a low-sugar fruit intake

Choosing fruits low in sugar offers several health advantages beyond just carb management. Their high fiber content promotes digestive health and helps maintain stable blood sugar levels, preventing the energy crashes associated with high-sugar foods. For individuals with diabetes, opting for low-glycemic fruits can be a safe and healthy way to satisfy sweet cravings without causing blood sugar spikes. Additionally, these fruits are packed with antioxidants, which combat inflammation and protect against chronic diseases such as heart disease and type 2 diabetes.

Conclusion: Making informed fruit choices

Ultimately, a healthy nutritional diet is about balance and awareness. While no fruit should be completely off-limits for most people, being informed about their carbohydrate and sugar content allows for smarter choices, especially when managing specific health goals like weight loss or blood sugar control. Avocado, berries, citrus fruits, and tomatoes stand out as excellent low-carb and low-sugar options. By incorporating these nutrient-dense fruits into your diet, you can enjoy their flavors and benefits without compromising your health targets. Always remember to prioritize whole, fresh fruit over juices and dried varieties, which have concentrated sugars and often lack the beneficial fiber.

For more information on nutrition, consult with a healthcare professional or registered dietitian for personalized advice.

Frequently Asked Questions

Avocado is often cited as the fruit with the lowest net carbs due to its high fiber content. Other excellent low-sugar, low-carb options include lemons, limes, and berries like raspberries and blackberries.

Yes, berries like raspberries, blackberries, and strawberries are an excellent choice. They are low in sugar and rich in fiber and antioxidants, making them a satisfying and healthy option for low-carb diets.

Net carbs (total carbs minus fiber) provide a more accurate picture for low-carb diets. Since fiber isn't fully absorbed, fruits with high fiber content, like avocados and berries, have a lower impact on blood sugar and are preferable.

Yes, low-sugar and high-fiber fruits are generally recommended for people with diabetes in moderation. They have a lower glycemic index and help manage blood sugar levels more effectively than high-sugar options.

No, you don't have to avoid all fruit. You can consume low-carb fruits like avocados and berries in controlled portions. The key is to monitor your total daily carb intake to stay within the ketogenic range.

No, whole, fresh, or frozen fruits are always a better choice. Fruit juice removes the beneficial fiber, leaving a concentrated source of sugar that can cause rapid blood sugar spikes.

Fruits with the highest sugar and carb content include bananas, grapes, and mangoes. These are best limited or avoided on very strict low-carb diets.