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Fruit and Fruit Juice List for the South Beach Diet


Updated June 18, 2014

Friends eating fruit on front porch
Jamie Grill/Iconica/Getty Images

Fruit and fruit juices are totally off-limits in Phase One. After that, they are phased back in according to the Phase Two guidelines, starting with low glycemic fruit such as berries or grapefruit. This low carb fruit list is arranged in approximate "glycemic order" (South Beach list below is alphabetical). Note serving sizes.

Approved Fresh Fruit on the South Beach Diet

  • Apples (small - 4 oz)
  • Apricots (3 small - 5 oz)
  • Bananas (medium - 4 oz or 7" long)
  • Blueberries (¾ cup)
  • Cantaloupe (and presumably other melons, since they are similar, except for watermelon) (1 cup)
  • Cherries, pitted (1 cup) (sour OK, sweet occasional)
  • Cranberries (½ cup)
  • Grapefruit (½ cup)
  • Grapes (1 cup, 3.5 oz, or 20 grapes)
  • Kiwi (medium)
  • Lemon (medium)
  • Lime (medium)
  • Mango (small or ½ medium - 3-4 oz)
  • Nectarine (1 small - 5 oz)
  • Orange (small - 6 oz)
  • Papaya (small - 8 oz)
  • Peach (medium - 4 oz)
  • Pear (medium - 4 oz)
  • Pineapple (1 cup - no more than once per week)
  • Plum (2 small - 5 oz)
  • Raspberries (1 cup)
  • Strawberries (1 cup whole)
  • Tangerine (1 medium - 4 oz)
  • Watermelon (1 cup) - rare treat

Canned Fruit

Fresh fruit is always preferred over canned - canned fruit is only for very occasional use, and never packed in heavy syrup. However, Agatston doesn't mention that there are some fruits now packed in a artificially-sweetened syrup.

½ cup of unsweetened applesauce may be eating on a limited basis (no more than once per week)

Dried Fruit

Most dried fruits are only allowed on a very occasional basis, even in phase three. Exceptions are one-ounce servings of the following:
  • Apples (about 4 rings)
  • Apricots (about 7 dried halves)
  • Figs (about 3 - occasional on Phase Three only)
  • Prunes, pitted (3-4 - once/week on Phase 2, OK on Phase 3)
  • Raisins (1 oz - once/week on Phase 3)

Fruit Juices

Fruit juice is to be avoided until Phase Three. At that point, a ½ cup serving of a juice with no added sugar may be added once per week.

See the Rest of the South Beach Diet Food Lists

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