Low-Carb Fruit: Lists of the Best and Worst

Fruit is an area where some of the low-carb diets part company, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are the ones near the top of this list, but do check carb counts (alphabetical list). These are roughly arranged by sugar content - where the information is available, based on a half-cup serving of fruit. However, since carb counts vary, all nutritional information is always approximate.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.

Quick Tip to Help you Remember Fruits High and Low in Sugar

Fruits Lowest in Sugar

• Small Amounts of Lemon or Lime


• Rhubarb


• Raspberries (more about berries on low carb diets)


• Blackberries


• Cranberries

Fruits Low to Medium in Sugar

• Strawberries


• Casaba Melon


• Papaya


• Watermelon


• Peaches


• Nectarines


• Blueberries


• Cantaloupes


• Honeydew melons


• Apples


• Guavas -- Pineapple Guavas (Feijoa) and Strawberry Guavas are probably similar, but information that directly compares them is not available


• Apricots


• Grapefruit

Fruits Fairly High in Sugar

• Plums


• Oranges


• Kiwifruit


• Pears


• Pineapple

Fruits Very High in Sugar

• Tangerines


• Cherries


• Grapes


• Pomegranates


• Mangos


• Figs


• Bananas


• Dried Fruit, such as dates, raisins, dried apricots, and prunes