Berries are the lowest-carb fruits you can eat, with most varieties coming in under 10 grams of carbs per 100 grams. Watermelon and cantaloupe are close behind. Whether you’re following a ketogenic diet or simply watching your sugar intake, plenty of fruits fit comfortably into a low-carb eating plan once you know which ones to reach for.
Berries: The Best Low-Carb Fruits
Berries consistently top every low-carb fruit list, and for good reason. Strawberries, raspberries, and blackberries all hover around 5 to 8 grams of net carbs per 100-gram serving (roughly two-thirds of a cup). Their high fiber content offsets a significant chunk of their total carbohydrates. A mixed berry blend of strawberries, blackberries, raspberries, and blueberries contains about 16 grams of total carbs per 128-gram serving, with nearly 5 grams of that being fiber, bringing the net carbs down to around 11 grams for a generous portion.
Blueberries are slightly higher than other berries at about 10 grams of carbs per 100 grams, but they’re still far lower than most fruits. All berries bring meaningful nutrition along with them. Blackberries are packed with compounds called anthocyanins, which have been linked to improved brain health, cognitive performance, and heart health. Strawberries and raspberries are rich in vitamin C and support immune function. Raspberries are particularly notable for fiber, packing more per calorie than almost any other fruit.
Melons: Surprisingly Low in Carbs
Melons are mostly water, which keeps their carb counts lower than you might expect. A half-cup of diced watermelon contains just 5.5 grams of carbs. Cantaloupe comes in at 6.5 grams per half-cup, and casaba melon matches watermelon at 5.5 grams. Honeydew is the highest of the group at 8 grams per half-cup, but that’s still modest compared to tropical fruits.
Because melon is so high in water content, you get a large, satisfying volume of food for relatively few carbs. A full cup of diced watermelon runs roughly 11 grams of carbs, which is comparable to a serving of mixed berries. If you’re craving something sweet and refreshing on a warm day, watermelon and cantaloupe are solid picks.
Other Fruits Worth Considering
Beyond berries and melons, a few other fruits keep carbs in a reasonable range. Kiwi is relatively low-carb for a fruit while delivering an impressive nutrient profile: high levels of vitamin C, vitamin E, folate, and potassium. Peaches, plums, and clementines also tend to fall in the moderate range when eaten in standard portions. One medium peach, for instance, contains roughly 13 to 14 grams of carbs.
Avocados deserve a mention here too. Though most people think of them as a fat, they are technically a fruit, and they contain very few carbs. A whole avocado has about 3 to 4 grams of net carbs after subtracting its generous fiber content.
Fruits That Are High in Carbs
The contrast between low-carb and high-carb fruits is significant. Bananas contain about 15 grams of carbs per 100 grams, and since most bananas weigh well over 100 grams, a single banana can deliver 25 to 30 grams of carbs. Grapes match bananas at 15 grams per 100 grams, and because they’re easy to eat mindlessly, the carbs add up fast. Mangoes land at 14 grams per 100 grams, and pineapple and cherries sit around 10 grams per 100 grams.
None of these fruits are unhealthy. They’re packed with vitamins, potassium, magnesium, and antioxidants. But if you’re aiming to stay under a daily carb target, they take up a much larger share of your budget than berries or melon would.
Why Dried Fruit Is a Different Story
Fresh fruit and dried fruit are not interchangeable when you’re counting carbs. The dehydration process removes water but leaves all the sugar behind, concentrating it dramatically. To put a number on it: 100 grams of fresh apple contains about 10 grams of sugar, while 100 grams of dried apple contains 57 grams. That’s nearly a sixfold increase, gram for gram.
Dried fruits like dates, raisins, and figs are among the most carb-dense foods you can eat. Raisins pack about 70 grams of carbs per 100 grams. Dates come in at 65 grams, and dried figs at 49 grams. Even dried apricots and prunes sit in the 34 to 37 gram range. A small handful that looks like a modest snack can easily deliver more carbs than an entire cup of fresh strawberries. If you’re tracking carbs, stick with fresh or frozen fruit.
How Much Fruit Fits a Low-Carb Diet
How much fruit you can eat depends on how strict your carb limit is. A standard ketogenic diet typically restricts total daily carbs to under 50 grams, with stricter versions going below 20 grams. At 20 grams per day, even low-carb fruits need to be portioned carefully. A cup of mixed berries could represent more than half your daily allowance.
A more moderate low-carb approach, around 50 to 100 grams of carbs daily, gives you much more flexibility. At that level, you can comfortably include one to two servings of berries, melon, or kiwi each day alongside vegetables and other foods. The key is choosing fruits that give you the most volume and nutrition for the fewest carbs. Berries and watermelon win that trade-off consistently.
Quick Comparison by Carbs Per 100 Grams
- Watermelon: ~11 g carbs per cup diced
- Strawberries, raspberries, blackberries: 5–8 g carbs per 100 g
- Cantaloupe: ~13 g carbs per cup diced
- Blueberries: ~10 g carbs per 100 g
- Pineapple, cherries: ~10 g carbs per 100 g
- Mango: ~14 g carbs per 100 g
- Bananas, grapes: ~15 g carbs per 100 g
- Raisins: ~70 g carbs per 100 g
- Dates: ~65 g carbs per 100 g