15 best low-carb fruits
Nutritious they may be, but if you're trying to watch your carb intake, some fruit can push you over the edge. Try our favourite selection of keto-fruit to provide a boost of nutrients without too many carbs.
Bursting with vitamins, minerals and protective antioxidants, experts agree that fruit makes an important contribution to a varied and balanced diet. That said, some fruit can be high in carbs. Take a medium-sized banana: it contains as much as 20.3g of carbs, while the equivalent amount of avocado contains just 1.9g.
High-carb fruits
Exotic fruits like pineapple, mango and banana are rich in carbs, as are raisins and other dried fruits. There are three main types of carbs, which are:
- Simple (sugars)
- Complex (starches)
- Fibre
It is the type of carb that determines how your body and health are affected. Fruits high in simple carbs or sugars tend to provide a ready source of energy and may disrupt blood sugar levels. That said, naturally occurring sugars found in whole fruit are bound with fibre, which helps reduce this spike.
What are ‘net carbs’?
In the keto community, ‘net carbs’ is a familiar term that refers to the amount of carbs that are absorbed by the body and contribute to calories. The figure is calculated by subtracting the amount of indigestible carbs, which includes insoluble fibre (and some sugar alcohols) from total carbs. For those of us in the UK, our food labels list fibre separately to total carbs, so we don’t need to do this subtraction.
When reducing anything in your diet, it's important to make sure you're not missing out on any vital nutrients. If you're conscious about carbs and monitoring your intake, consider including some of our top keto-friendly fruit in your diet.
Next, check out the top 20 low-carb vegetables and the 10 best carb replacements to try in your meals.
Top 15 keto-friendly fruit
1. Rhubarb (stewed without sugar), 100g – 0.7g carbs
Technically a vegetable, but used as a fruit, rhubarb is a useful source of vitamins C and K, as well as the minerals potassium and manganese. Try this pork with black pudding & roasted rhubarb for a savoury twist.
Read more about the benefits of rhubarb.
2. Cucumber (raw with skin), 100g – 1.2g carbs
Not typically considered a fruit, and more often used in savoury recipes and salads, this summer fruit is low in calories and carbs. It’s incredibly versatile and can be used in soups, as crudités for dips, or in drinks. Get inspired with these cucumber recipes, including our green goddess salad.
Read more about cucumber and other hydrating foods.
3. Courgette (raw), 100g – 1.8g carbs
Despite their vegetable-like appearance, courgettes are technically fruit, and can be used in a variety of ways, from replacing pasta as courgetti, to roasting as an alternative to chips and baking in cakes, muffins or frittatas.
Get more recipe inspiration here
4. Avocado (flesh only), 100g – 1.9g carbs
Avocados not only provide a rich source of healthy fats, but are also a source of vitamins C, K, B5, B6 and E. Don’t fear the calories though – although avocados are more calorie-dense than some other fruit, an interesting study demonstrated that their fat and fibre content makes us feel fuller and more satiated.
Try it in our prawn, avocado & cucumber salad.
Read more about the health benefits of avocado.
5. Aubergine (raw), 100g – 2.2g carbs
This large fruit is technically a rounded, fleshy berry. With little of its own flavour, aubergine takes on the taste of the other ingredients used with it. It’s an ideal choice for beefing up a salad or curry.
Read more about the health benefits of aubergine.
6. Tomatoes (raw), 100g – 3.0g carbs
Tomatoes are rich in plant compounds called carotenoids, one of which is lycopene. When we cook or process tomatoes, we increase the accessibility of these good-for-you compounds. Eating them with a little fat, such as an olive oil dressing, can also be helpful because it helps us absorb lycopene and the other protective carotenoids. It’s also worth bearing in mind that much of the carotenoid content is found in the skin of the fruit, so eating them whole can be your best option. Try these roasted balsamic asparagus & cherry tomatoes.
Read more about the health benefits of tomatoes.
7. Lemon (whole), 100g– 3.2g carbs
Well known for its vitamin C levels, lemons also provide folate and potassium. Make a simple lemon and fresh ginger tea, or squeeze it into sauces and salad dressings.
Read about the benefits of lemon water.
8. Coconut (flesh), 100g – 3.7g carbs
Unlike other fruit, coconut provides mostly fat. They are also a good source of manganese, which is essential for bone health. Enjoy a delicious coconut fish curry with a salad on the side in place of rice.
Read more about coconut.
9. Honeydew melon (flesh only), 100g – 4.0g carbs
Low in calories and carbs, juicy honeydew melon offers a burst of delicious sweetness, as well as useful electrolyte minerals, such as potassium. This juice is zesty, cooling and perfect for summer.
10. Raspberries (fresh), 100g – 4.6g carbs
Not only do raspberries provide sweetness, they also offer a healthy amount of fibre. Why not try this raspberry shrub as a refreshing way to use this tasty fruit?
Learn more about the benefits of raspberries.
11. Blackberries (fresh), 100g– 5.1g carbs
Blackberries boast a host of protective plant compounds, thanks in part to their deep purple colour. They also contribute vitamins C, K and the mineral, manganese. This pan-fried venison with blackberry sauce makes a delicious alternative to the classic cranberry or redcurrant sauce.
Read more about the health benefits of blackberries.
12. Strawberries (raw), 100g – 6.1g carbs
Strawberries are rich in vitamin C, folate and potassium, and are surprisingly low in calories for all their sweetness. This turkey, strawberry & avocado salad makes a lovely light lunch.
Read more about the health benefits of strawberries.
13. Grapefruit (flesh only), 100g – 6.8g carbs
Zesty with a sharp, sour flavour, grapefruit makes a great addition to any meal. They’re a good source of beta-carotene, which is converted in the body to vitamin A and is especially useful for skin health. Get inspired with our grapefruit recipes and try out our salmon, avocado & grapefruit salad.
Read more about the health benefits of grapefruit.
14. Watermelon (flesh only), 100g – 7.1g carbs
Watermelon contains 92 per cent water, while also contributing vitamins like vitamins A, B6 and C and protective plant compounds, such as lycopene. Try this fresh and light watermelon, halloumi & mint salad for a mix of sweet, salty and juicy flavours.
Read more about the health benefits of watermelon.
15. Papaya (flesh only), 100g – 8.8g carbs
Although papaya is a tropical fruit, it’s not as rich in carbs as other exotic options. The soft flesh can be added to salads, made into a salsa, used in a smoothie or dessert. Half a small papaya will easily provide your vitamin C needs, along with some vitamin A, folate and potassium.
Try our papaya recipes including our exotic salad.
Liked this? Read more:
What is a keto diet?
Our top 10 low-carb vegetables
Top 20 healthiest fruits
Top 20 healthiest vegetables
Top 10 healthiest nuts
Get inspired with these keto-friendly recipes.
This page was updated on 20th November 2024 by Kerry Torrens.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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