Fruit can provide valuable vitamins and antioxidants but if you are eating low carb they also can bring a few carbohydrates with them as well. No the sugar that comes from these fruits is definitely better than those coming from a candy bar but it is still advisable to make good choices to make sure you are getting the most nutrition from the carbs/calories you are taking in. To generalize the table below, stick with the berries to keep your carbohydrate intake low when bringing in fruits but also keep an eye on the serving size, 1/2 cup may be smaller than you think. One other surprise for me was the carbohydrates in apples, I remember hearing that you could have 3 apples/oranges for the price of a banana, though when it comes to carbs there is not really a huge difference there.
Fruit | Carb g per serving | Ranking |
Apricot | 4 | |
Passion Fruit (medium) | 4 | |
Prune (1 dried & pitted) | 5 | |
Strawberries (½ cup) | 5 | |
Cranberries fresh raw (½ cup) | 6 | |
Tomato (large) | 6 | |
Papaya (½ cup cubed) | 7 | |
Raspberry (½ cup) | 7 | |
Currants Red fresh (½ cup) | 8 | |
Gooseberries fresh (½ cup) | 8 | |
Blackberries (½ cup) | 9 | |
Blackcurrants (½ cup) | 9 | |
Grapes (10 medium seedless) | 9 | |
Plum | 9 | |
Satsuma | 9 | |
Tangerine | 9 | |
Blueberries fresh (½ cup) | 10 | |
Fig (medium) | 10 | |
Guava (½ cup) | 10 | |
Lime (with peel) | 10 | |
Peach | 10 | |
Pineapple fresh (½ cup cubed) | 10 | |
Kiwi (medium) | 11 | |
Avocado | 12 | |
Cherries (½ cup) | 12 | |
Grapefruit (1 medium half) | 12 | |
Lemon (with peel) | 12 | |
Melon Honeydew (1 tenth) | 12 | |
Nectarine (medium) | 16 | |
Orange | 16 | |
Apple (with the peel) | 21 | |
Melon Cantaloupe (1 half) | 22 | |
Pear (medium) | 25 | |
Banana | 27 | |
Raisins (dried ½ cup) | 29 | |
Mango fresh | 35 | |
Dates dried/sugar (½ cup) | 62 |