Which fruits are carbs? Understanding Fruit's Carb Content

November 19, 2025 •

4 min read

According to the U.S. Food and Drug Administration, a medium apple contains about 34 grams of total carbohydrates. All fruits naturally contain carbohydrates, composed of sugars and fiber, but the quantity and type can differ significantly across varieties. Understanding which fruits are carbs and how they are composed is key for managing your intake, especially for those on specific diets like keto or for blood sugar control.

Quick Summary

All fruits contain carbohydrates, primarily from natural sugars and fiber. Carb content varies widely, from low-carb options like berries and melons to higher-carb choices such as bananas and grapes. This guide explains carbohydrate types in fruit and helps identify suitable options for various dietary needs.

Key Points

All fruits contain carbs: All whole fruits, without exception, are a source of carbohydrates, composed of natural sugars and fiber.
Carb content varies widely: The total carbohydrate content differs significantly between fruits, ranging from low-carb options like berries and melons to high-carb varieties like bananas and dried fruits.
Fiber matters: Dietary fiber in fruit slows down the digestion of sugars, preventing rapid blood sugar spikes and crashes.
High-carb fruits: Tropical fruits like bananas, mangoes, and pineapple, along with dried fruits like dates and raisins, are higher in concentrated carbohydrates.
Low-carb fruits: Berries, melons, avocados, and tomatoes are excellent low-carb choices, rich in nutrients and fiber.
Portion size is key: Those on restrictive diets should be mindful of portion sizes for all fruits to manage total carbohydrate intake effectively.
Whole fruit is best: Fresh or frozen whole fruit is preferable to fruit juices or canned fruit with added syrup, which can concentrate sugar and lack beneficial fiber.

The Carbohydrate Breakdown in Fruit

All fruits are a natural source of carbohydrates, which are vital for providing the body with energy. The total carbohydrate content in fruit is comprised of two main types: simple carbohydrates (natural sugars like fructose, glucose, and sucrose) and complex carbohydrates (dietary fiber). The balance between these two components is what determines a fruit's overall carb profile and its impact on blood sugar levels. Fruits higher in fiber, such as raspberries and blackberries, tend to have a lower net carb count (total carbs minus fiber) because fiber is not digested or absorbed for energy. This makes them a preferable choice for those watching their carb intake. Conversely, fruits with less fiber and more natural sugars, like dates and bananas, have a higher net carb count and can cause a more rapid blood sugar spike.

High-Carb Fruits

Certain fruits are known for their higher carbohydrate density, largely due to their sugar content. These are often tropical fruits or dried fruits, where the natural sugars are highly concentrated.

Bananas: A medium banana contains roughly 30 grams of total carbohydrates, with 19 grams coming from sugar.
Dates: Dried dates are extremely carb-dense, with a small handful (around two tablespoons) containing about 15 grams of carbohydrates.
Mangoes: This tropical fruit offers approximately 15 grams of carbohydrates per 100-gram serving.
Grapes: A 3/4 cup serving of grapes contains about 23 grams of carbs, with most of it being sugar.
Dried Fruit: Raisins, prunes, and other dried fruits are highly concentrated sources of carbohydrates and should be consumed in moderation.

Low-Carb Fruits

For those on a ketogenic or low-carb diet, there are still many fruit options available. These typically have high water and fiber content, which lowers their net carb total.

Berries: Berries are a low-carb standout. One cup of strawberries has around 11 grams of carbs and 3 grams of fiber, while raspberries offer about 12 grams of carbs with a high 8 grams of fiber.
Watermelon: This summer favorite is over 90% water, giving it one of the lowest carb counts for a fruit, at just 7.5 grams of carbs per 100 grams.
Avocados: Though often used in savory dishes, avocados are technically a fruit and are packed with healthy fats and fiber while being very low in carbs.
Tomatoes: Botanically a fruit, tomatoes contain only about 3 grams of carbohydrates per 100 grams.
Citrus Fruits: Lemons and limes are excellent low-carb flavor enhancers. One medium lemon contains just 5 grams of carbs.

A Quick Comparison: High-Carb vs. Low-Carb Fruits


Fruit (per 100g serving)	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Common Use Case
Banana	22.8	2.6	20.2	High-energy snack
Grapes	18.1	0.9	17.2	Sweet treat, dessert
Dried Dates	~75	~8	~67	Energy booster
Raspberries	12	7	5	Low-carb snack, garnish
Strawberries	8	2	6	Smoothie, light dessert
Watermelon	8	0.4	7.6	Hydrating snack
Avocado	8.5	6.7	1.8	Salad, spreads

The Role of Fiber

Fiber is a type of complex carbohydrate found in fruits that plays a crucial role in mitigating the impact of fruit sugars on blood sugar levels. It slows down digestion, which leads to a more gradual release of glucose into the bloodstream, preventing sharp spikes and crashes. This is why the glycemic impact of an orange is much different from that of orange juice, which lacks the fiber. Fiber also contributes to feelings of fullness and supports a healthy digestive system, making it an essential part of a balanced diet.

Making Smart Fruit Choices for Your Diet

When choosing which fruits to include in your diet, consider your health goals. For general health, all whole fruits are beneficial and should be included for their vitamins, minerals, and antioxidants. For individuals managing blood sugar, focusing on portion control and opting for lower-carb, high-fiber fruits like berries, melons, and avocados is a smart strategy. Incorporating fruit with other foods, such as pairing a peach with cottage cheese, can also help stabilize blood sugar by adding protein and fat to the meal. For those on very low-carb diets, such as a ketogenic diet, portion sizes for even lower-carb fruits must be carefully managed to avoid exceeding daily carb limits. Always prefer fresh or frozen whole fruit over juices and canned varieties with added sugars, as these concentrate the sugar content without the benefit of fiber.

Conclusion

All fruits contain carbohydrates, but not all fruits are created equal in their carbohydrate composition. From high-carb energy sources like dates and bananas to low-carb, nutrient-dense berries and melons, there is a wide spectrum of options. By understanding the difference between simple sugars and dietary fiber within fruit, you can make informed choices to align with your dietary needs, whether you are managing blood sugar, seeking weight loss, or simply aiming for a balanced, healthy diet. Remember, the key is balance and moderation, ensuring you reap the many health benefits fruit has to offer without overconsuming simple sugars. The best approach is to enjoy a variety of whole, fresh fruits as part of a well-rounded eating plan.

Healthline: Can You Eat Fruit on a Low-Carb Diet?

Frequently Asked Questions

While avocados are technically the lowest in net carbs, juicy watermelon has one of the lowest total carbohydrate counts among commonly consumed fruits, at about 7.5 grams of carbs per 100 grams.

Dried fruits like raisins and dates have the highest concentration of carbs, as the water has been removed. Among fresh fruits, bananas and grapes are particularly high in carbohydrates.

No, fruit carbs are not inherently bad. When consumed as whole fruit, the carbohydrates come with fiber, vitamins, and minerals that are beneficial for health. The fiber helps to regulate the impact of the natural sugar on blood glucose levels.

No, not all fruit is considered high-sugar. Some, like lemons and limes, contain very little sugar, while high-fiber berries like raspberries have a low sugar-to-fiber ratio. However, fruits like grapes and dates are quite high in natural sugars.

On a low-carb diet, focus on fruits with higher fiber and water content, such as berries, melons, and avocados. Pay close attention to portion sizes to ensure you remain within your daily carbohydrate limits.

No, fruit juice is generally less healthy than whole fruit. It lacks the fiber that whole fruit provides, leading to a faster and more significant spike in blood sugar. Whole fruit is the better, more nutritious choice.

Yes, bananas are a relatively high-carb fruit. A medium banana contains about 30 grams of total carbohydrates, making it a higher-carb option compared to fruits like berries or melons.