Low Carb Fruits -- and a free carb counter chart

On this low carb fruits page you will find carbohydrate chart counters for fruits and vegetables.

Print out the chart if you wish to use it as a daily guide.

The link to the vegetables chart awaits you at the bottom of this page.

Fruits are part of a healthy diet. However, some fruits contain significantly more carbohydrate than others do. Use the charts wisely to make the best choices.

The charts can be used as guides for weight loss or weight maintenance.

The food counts in the list are for fresh fruit, not sweetened, canned, or dried, unless otherwise stated.

Knowing which are the low carb fruits is important when counting carbohydrates. In the final column of each segment of the chart is the approximate amount of carbohydrate in each fruit or portion.

So, let's learn more!

If you intend to add fruits to your low carb diet, choose the best: To maximize the health benefits of fruit, and help our planet, eat organically grown fruits when possible. A low carb diet really does work. It works for health. It works for weight loss.

The Carbohydrate Chart

Per single fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated
Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Cantaloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1

As stated earlier, if you are able to afford it, organic fruit is the better choice.

The above chart gives you both the calories and carbohydrates in fruit. Remember that what is crucial is carbohydrates -- rather than calories.

If you restrict carbs and eat plenty of protein and fat from natural sources, it's unlikely that you need worry about calories.

Mother Nature designed our bodies to flourish on clean water and natural sources of proteins and fats; hence, we often do not handle carbohydrates well.

Therefore, it's generally best to avoid eating high carb (fructose/sugar) fruits.

You may occasionall consume a small portion of low carb berries, which are usually highly nutritious. As you will note, berries are usually lowest in carbs.

Since most fruits are high in carbohydrates, it's usually better to focus more on leafy green "vegetables."

Web pages related to this page

If you also wish to use low carb vegetables as well as low carb fruits see the following page:


Recommended books for this page

All the books are available, usually in Kindle and/or paper/hard back form, from Amazon.com and Amazon.co.uk.

These are excellent reading suggestions for eating well or weight loss.

  • Anna Wright and Dennis E Bradford, Belly Fat Blast
  • Cordain, The Paleo Diet
  • Eades and Eades, Protein Power
  • Price, Nutrition and Physical Degeneration

Video link for those who want to save it for their YouTube video list

This completes the low carb fruits page. We hope that you found it useful and that it will help you on your journey to weight loss.

› Fruits

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