Low-Carb Fruit List: 20 Best Options

By Dr. Rachel Kim · Published November 17, 2025 · 11 min read

Most people assume a low-carb diet means giving up fruit entirely. The low-carb fruit list below proves otherwise. Many fruits are naturally low in net carbs — particularly berries and other high-fiber options — and fit comfortably within even strict carb limits. The key is knowing which ones to choose and how portion size affects your daily total.

This guide ranks 20 fruits from lowest to highest net carbs per 100g, using data from the USDA FoodData Central. Whether you follow keto, Atkins, or simply want to cut back on refined carbohydrates, this list tells you exactly where fruit fits.

What Makes a Fruit "Low Carb"?

Net carbs — not total carbs — are the number that matters on a low-carb diet. The formula is simple:

Net carbs = Total carbs − Fiber

Fiber is a carbohydrate, but your body cannot break it down for energy. It passes through undigested, which means it does not raise blood sugar or contribute to your effective carb intake. A fruit like avocado has 8.5g of total carbs but only 1.8g of net carbs because of its exceptional fiber content.

For most low-carb diets, the target range is 20–100g of net carbs per day. On standard keto, the limit is typically 20–50g. Understanding how many carbs are appropriate for your plan helps you decide how many servings of fruit fit in your day.

Tier 1: Under 5g Net Carbs per 100g

These are the most keto-friendly fruits available. You can eat them generously on virtually any low-carb plan.

1. Avocado — The undisputed champion of low-carb fruit at just 1.8g of net carbs per 100g. Avocado is technically a fruit, and it earns its place at the top of any low-carb list. Its high fat content makes it exceptionally filling and ideal for keto meals. Use it in salads, smoothies, or simply mashed on a protein-rich base.

2. Star fruit (carambola) — At 3.9g of net carbs per 100g, star fruit is a surprisingly low-carb tropical option. Its crisp, mildly sweet flavor makes it a refreshing snack that stands out on this list. One whole medium star fruit (about 90g) contains only about 3.5g of net carbs.

3. Blackberries — One of the best berry choices at 4.3g of net carbs per 100g. Blackberries deliver 5.3g of fiber per 100g — an impressive ratio that keeps their net carb count low despite containing nearly 10g of total carbs. A cup of blackberries (144g) has only 6.2g of net carbs.

Tier 2: 5–8g Net Carbs per 100g

These fruits are low in carbs and fit into most low-carb plans. Even strict keto followers can often include them in reasonable portions.

4. Raspberries — A star performer at 5.4g of net carbs per 100g. Raspberries have the highest fiber-to-sugar ratio of any common berry — 6.5g of fiber per 100g — which is why their net carb count stays low despite a relatively high total carb number. A full cup of raspberries (123g) delivers only 6.6g of net carbs.

5. Strawberries — At 5.7g of net carbs per 100g, strawberries are one of the most popular low-carb fruits. They are also among the lowest-calorie options on this list at just 32 kcal per 100g. One cup of sliced strawberries (166g) has about 9.5g of net carbs — well within range for most low-carb plans. For more on how their sugar content compares across fruits, see our sugar in fruit guide.

6. Coconut meat (raw) — Fresh coconut meat contains 6.2g of net carbs per 100g, held low by 9.0g of fiber. Its high fat content also makes it uniquely satisfying. Note that the calorie density is high (354 kcal/100g), so stick to small portions — about 30–40g is a typical serving.

7. Lemon — Most people use lemon as a flavoring rather than eating it whole, but it is genuinely low in net carbs at 6.5g per 100g. The juice of one lemon (about 30ml) has under 2g of net carbs and adds bright flavor to water, dressings, and marinades without meaningfully affecting your carb count.

8. Watermelon — Despite having a high glycemic index (GI 76), watermelon earns its place on this list with just 7.1g of net carbs per 100g. A typical 1-cup serving (154g) contains only about 10.9g of net carbs. Its 92% water content makes it extremely filling for its caloric and carbohydrate cost.

9. Cantaloupe — At 7.3g of net carbs per 100g, cantaloupe is a refreshing summer melon that works well on most low-carb plans. It is an excellent source of vitamin A and vitamin C. One cup of diced cantaloupe (160g) delivers about 11.7g of net carbs.

10. Cranberries (raw) — Raw cranberries have 7.6g of net carbs per 100g and a notable 4.6g of fiber. Most commercially sold cranberry products add large amounts of sugar, so raw or unsweetened options are the only low-carb-friendly form. If you want to see how your daily fruit intake adds up, Caloria makes it easy — snap a photo of your plate and get the full carb and macro breakdown instantly.

11. Lime — Similar to lemon in its nutritional profile, lime provides 7.7g of net carbs per 100g. Like lemon, most people use lime as a flavoring rather than eating it in volume, so its practical impact on daily carbs is minimal.

Tier 3: 8–12g Net Carbs per 100g

These fruits sit at the higher end of "low carb" but remain solid choices for people with moderate carb targets. On strict keto (under 20g daily), watch portion sizes carefully.

12. Peach — At 8.0g of net carbs per 100g, a medium peach (150g) delivers about 12g of net carbs — a reasonable choice for a moderate low-carb diet. Peaches are a good source of potassium and vitamins A and C.

13. Honeydew melon — Very similar to cantaloupe at 8.3g of net carbs per 100g. Honeydew's mild sweetness and high water content make it refreshing in summer. One cup diced (177g) has about 14.7g of net carbs.

14. Guava — A nutrient-dense tropical fruit at 8.9g net carbs per 100g. Guava's 5.4g of fiber per 100g helps keep its net carbs relatively low despite 14.3g of total carbs. It contains more vitamin C per gram than most citrus fruits — one guava can provide over 200% of the daily value.

15. Grapefruit — Half a grapefruit (about 120g) contains roughly 10.9g of net carbs. Grapefruit is a traditional diet food for good reason — it has a low glycemic load and a moderate calorie count. Note that grapefruit interacts with several medications, including statins and certain blood pressure drugs. Check with your doctor if you take regular medications.

16. Apricot — At 9.1g of net carbs per 100g, one whole fresh apricot (about 35g) has only about 3.2g of net carbs — making it an easy snack. Dried apricots are a different story: the same weight of dried apricots has nearly four times the net carbs. Always choose fresh over dried on a low-carb plan.

17. Plum — A medium plum (about 66g) delivers roughly 6.6g of net carbs at 10.0g per 100g. Plums are higher in total carbs than most berries but remain manageable in single-piece servings.

18. Clementine — One small clementine (about 74g) has approximately 7.6g of net carbs. Clementines are convenient, naturally portioned, and rich in vitamin C. Their small size helps limit portion creep.

19. Kiwi — At 11.7g net carbs per 100g, kiwi sits near the upper limit of a low-carb-friendly fruit. One kiwi (about 69g) provides about 8.1g of net carbs. Kiwi is an excellent source of vitamin C, vitamin K, and digestive enzymes, making it nutritionally worthwhile in moderate portions.

20. Blueberries — Rounding out the list at 12.1g of net carbs per 100g, blueberries are often cited for their antioxidant content, particularly anthocyanins. A small handful (about 30g) delivers only 3.6g of net carbs — very manageable. Just be careful with larger portions: one full cup (148g) adds up to about 17.9g of net carbs.

Fruits to Limit on a Low-Carb Diet

Some popular fruits are too high in net carbs for regular consumption on keto or strict low-carb diets. These are not "bad" foods — they are nutritious — but their carb density makes them difficult to fit within tight daily limits.

These fruits can fit into a flexible low-carb diet in very small servings, but they will use up the majority of a strict daily carb budget in a single portion. For more guidance on building a complete low-carb eating plan, our two-week low-carb diet guide covers the full picture.

How to Enjoy Low-Carb Fruits Every Day

Knowing the numbers is the first step. Putting them to work in practical meals is the second.

• Default to berries. Raspberries, blackberries, and strawberries give you the most sweetness and nutrition for the fewest net carbs. Keep a bag of frozen berries on hand as a year-round option.
• Use citrus as a flavor tool. A squeeze of lemon or lime over fish, salads, or water adds brightness with almost zero net carbs.
• Pair fruit with fat or protein. Eating strawberries with Greek yogurt or avocado with eggs slows the rate of sugar absorption and keeps you fuller longer.
• Watch dried fruit. An apricot has 9.1g of net carbs per 100g fresh. Dried, the same weight jumps to over 60g. Avoid dried versions unless the serving is very small.
• Count by the serving, not by the fruit. One cup of blueberries has a very different carb impact than a small handful. Measure or track portions to stay on target.

Pairing fruit with a low-carb vegetable base — like a spinach salad — is one of the easiest ways to eat higher volume while keeping net carbs low. For snack ideas that stay under 5g of carbs, our keto snacks guide has options that pair well with the fruits from Tier 1 on this list.

Research supports including fiber-rich fruits in low-carb diets. A review published in Nutrition, Metabolism and Cardiovascular Diseases found that plant-based low-carbohydrate dietary patterns — which include fruits and vegetables — are associated with improved cardiovascular risk markers compared to low-carb patterns that eliminate plant foods entirely.

Frequently Asked Questions

What fruits are lowest in carbs?

Avocado is the lowest at 1.8g of net carbs per 100g. Among fruits people eat for sweetness, blackberries (4.3g), raspberries (5.4g), and strawberries (5.7g) are the clear leaders. All three deliver real sweetness and impressive fiber content for under 6g of net carbs per 100g.

Can you eat fruit on a keto diet?

Yes, in small to moderate portions. Berries fit easily within a standard keto carb limit of 20–50g of net carbs per day. A cup of raspberries (123g) has only 6.6g of net carbs. Avocado is technically a fruit and is a staple of keto eating. The fruits to avoid on strict keto are bananas, mangoes, grapes, and pineapple — all of which exceed 19g of net carbs per 100g.

How many carbs are in a cup of strawberries?

One cup of whole strawberries (166g) contains about 7.7g of total carbs and 2.0g of fiber, giving approximately 9.5g of net carbs. This makes strawberries one of the best fruit choices for a low-carb or keto diet.

Are blueberries keto-friendly?

In small amounts, yes. A quarter-cup of blueberries (about 37g) delivers roughly 4.5g of net carbs — manageable within a 20g daily keto budget. A full cup (148g) brings about 17.9g of net carbs, which would use most of a strict keto allowance in one go. Treat them as a treat, not a main fruit.

Is avocado a low-carb fruit?

Avocado is the lowest-carb fruit on this list at 1.8g of net carbs per 100g, making it ideal for keto diets. Its high fat content (about 15g per 100g) makes it exceptionally filling and supports fat adaptation on very low-carb eating plans.

Start Tracking Your Fruit Intake

Understanding which fruits are low in carbs is a great start — knowing exactly how your daily intake adds up is what makes the difference. Caloria makes it effortless: snap a photo of your fruit bowl, your salad, or your snack plate and get the full carb, fiber, and macro breakdown in seconds.

Download Caloria and take the guesswork out of low-carb eating:

• Download on the App Store