Here it is, the definitive low carb fruits list! This list comes highly requested by my readers who need to know: what’s the verdict on carbs in fruit? Is there any such thing as “keto fruit” or is it too good to be true? After receiving such positive feedback on our low carb vegetable list, I wanted to create a searchable, sortable guide to display a low carb fruits list as well.
And as always, don’t forget to PIN it for later!
Can you eat fruit on the keto diet?
The answer is… it depends. Some fruits can be enjoyed in moderation, some you should avoid at all costs and some that you probably assume would be high in carbs are surprisingly low. There are also quite a few low carb fruits that are technically vegetables.
When it comes to the nutrient composition and carb content of fruit, it’s a mixed bag. Some of these will come as no surprise, but hopefully, you’ll find something new you can incorporate into your diet.
Carbs in Fruit
People are scared to eat fruit on the keto diet because there are carbs in fruit! I was one of them. After all, fruit is nature’s candy. But that doesn’t mean it needs to be avoided completely. It just means we need to do a little research and figure out what choices are best suited for our diet.
If you are following a ketogenic diet, be sure to track and measure your fruit intake to align with your goals. If any form of sweets sends you flying off the rails into some sugar-filled downward spiral, then maybe just avoid fruit altogether. I’ve been there; I get it.
The fruit you can enjoy on a low carb diet:
Fruits that aren’t so sweet. Fruits that are tart or savory tend to have much smaller amounts of natural sugar, making the overall carbohydrate count relatively low. You'll see quite a few of these in the low carb fruits list below!
Fruits that are high in fiber. For keto dieters counting net carbohydrates, fiber can be subtracted from total carb count. This exclusion of dietary fiber in the carb count allows for a wider variety of fruit that may be incorporated into your diet. Berries, for example, have a high fiber content and can be enjoyed in moderation on a ketogenic diet.
Low carb vegetables that are technically fruits. Tomatoes, tomatillos, avocados, pretty much any seed bearing vegetable... those “veggies” are fruits, botanically speaking. I’m not here to debate what a fruit or veggie is, but I won’t lie that it irks me just a little when I see people preach that you “can’t eat fruit on the keto diet” while diving face first into a pile of avocados or zucchini noodles. Maybe it’s the biologist in me (or maybe I’m just “that guy”), but you can and probably already are eating fruit on the keto diet.
A quick keto fruits list (under 7 grams net carbs per 100 grams):
- Green olives
- Avocados
- Coconut
- Rhubard
- Black Olives
- Carambola aka Starfruit
- Blackberries
- Lemon juice
- Lime juice
- Raspberries
- Strawberries
- Casaba Melon
- Gooseberries
- Prickly pears
- Acerola, aka West Indian Cherry
- Oheloberries
- Boysenberries
- Grapefruit
Fruits to avoid on a low carb ketogenic diet:
Juices or juice concentrate. When the fruit is juiced, most of the fiber gets stripped from the final product. This makes the net carb content of fruit juice higher than it’s pure fruit counterpart and will have a more significant impact on your blood sugar. The exception to this would be lemon/lime juice in moderation, as it’s quite low in sugar compared to other juices.
Dehydrated fruit. When fruit is dehydrated, the moisture is removed. This process makes dehydrated fruit more nutrient dense than its fresh counterpart and ensures higher carb and sugar count by weight. Take apricots for example. In 100 grams of raw apricot, there are 9 grams of net carbohydrates. But in 100 grams of dehydrated apricot, the net carb count skyrockets to 82 grams of net carbs. Pretty significant difference, and you’ll see the same thing with plums vs. prunes, raisins, cran-raisins, and all the other dried variety of fruits.
Fruits with over 10g net carbs per 100g in weight. Depending on your carbohydrate tolerance and whether or not you are fat adapted, you may be stretching the boundaries of nutritional ketosis by eating fruit with higher carb content or more significant quantities of the low carb fruits listed. There will always be exceptions and outliers; be sure to reference the searchable low carb fruits list below to pinpoint carb counts if you are unsure.
The low carb fruits list
The list below is pretty definitive; think every fruit you could imagine, it’s dehydrated counterpart, and it’s juicy best friend. This data was pulled straight from the USDA nutrient database in 100-gram quantities, so you can rest assured the information is reliable - even if it is a bit surprising!
Rather than picking and choosing where to draw the low carb line, I included all the higher carb fruits and preparations as well for comparison, learning, and to accommodate readers with higher carbohydrate tolerances. The list is organized by net carbs, low to high by default, but you can search for something specific, sort, and organize the low carb fruit list to customize your needs in most browsers.
If you find this to be a valuable resource, please share it with your low carb keto friends!
The fruits are listed below in 100-gram quantities for easy comparison.
| Description | Total Carbs (g) | Fiber (g) | Sugars (g) | Net Carbs (g) |
|---|---|---|---|---|
| Olives, pickled, canned or bottled, green | 3.84 | 3.3 | 0.54 | 0.54 |
| Avocados, raw, all commercial varieties | 8.53 | 6.7 | 0.66 | 1.83 |
| Avocados, raw, California | 8.64 | 6.8 | 0.3 | 1.84 |
| Avocados, raw, Florida | 7.82 | 5.6 | 2.42 | 2.22 |
| Rhubarb, raw | 4.54 | 1.8 | 1.1 | 2.74 |
| Olives, ripe, canned (small-extra large) | 6.26 | 3.2 | 0 | 3.06 |
| Olives, ripe, canned (jumbo-super colossal) | 5.61 | 2.5 | 0 | 3.11 |
| Rhubarb, frozen, uncooked | 5.1 | 1.8 | 1.1 | 3.3 |
| Carambola, (starfruit), raw | 6.73 | 2.8 | 3.98 | 3.93 |
| Blackberries, raw | 9.61 | 5.3 | 4.88 | 4.31 |
| Apricots, canned, water pack, without skin, solids and liquids | 5.48 | 1.1 | -- | 4.38 |
| Acerola juice, raw | 4.8 | 0.3 | 4.5 | 4.5 |
| Apricots, canned, water pack, with skin, solids and liquids | 6.39 | 1.6 | 4.79 | 4.79 |
| Naranjilla (lulo) pulp, frozen, unsweetened | 5.9 | 1.1 | 3.74 | 4.8 |
| Peaches, canned, water pack, solids and liquids | 6.11 | 1.3 | 4.81 | 4.81 |
| Lemon juice from concentrate, canned or bottled | 5.62 | 0.7 | 1.53 | 4.92 |
| Lemon juice from concentrate, bottled, REAL LEMON | 5.66 | 0.7 | 1.59 | 4.96 |
| Lemon juice from concentrate, bottled, CONCORD | 5.37 | -- | 1.42 | 5.37 |
| Lemon peel, raw | 16 | 10.6 | 4.17 | 5.4 |
| Raspberries, raw | 11.94 | 6.5 | 4.42 | 5.44 |
| Raspberries, frozen, unsweetened | 11.94 | 6.5 | 4.42 | 5.44 |
| Strawberries, raw | 7.68 | 2 | 4.89 | 5.68 |
| Melons, casaba, raw | 6.58 | 0.9 | 5.69 | 5.68 |
| Gooseberries, raw | 10.18 | 4.3 | -- | 5.88 |
| Guava sauce, cooked | 9.48 | 3.6 | 5.88 | 5.88 |
| Prickly pears, raw | 9.57 | 3.6 | -- | 5.97 |
| Lemon juice, frozen, unsweetened, single strength | 6.5 | 0.4 | 2.4 | 6.1 |
| Pears, canned, water pack, solids and liquids | 7.81 | 1.6 | 6.1 | 6.21 |
| Lime juice, canned or bottled, unsweetened | 6.69 | 0.4 | 1.37 | 6.29 |
| Grapefruit, raw, pink and red, Florida | 7.5 | 1.1 | -- | 6.4 |
| Lemons, raw, without peel | 9.32 | 2.8 | 2.5 | 6.52 |
| Acerola, (west indian cherry), raw | 7.69 | 1.1 | -- | 6.59 |
| Lemon juice, raw | 6.9 | 0.3 | 2.52 | 6.6 |
| Oheloberries, raw | 6.84 | -- | -- | 6.84 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | 7.87 | 1 | -- | 6.87 |
| Boysenberries, frozen, unsweetened | 12.19 | 5.3 | 6.89 | 6.89 |
| Grapefruit, raw, pink and red and white, all areas | 8.08 | 1.1 | 6.98 | 6.98 |
| Strawberries, frozen, unsweetened | 9.13 | 2.1 | 4.56 | 7.03 |
| Pears, asian, raw | 10.65 | 3.6 | 7.05 | 7.05 |
| Grapefruit juice, white, canned or bottled, unsweetened | 7.93 | 0.8 | 7.2 | 7.13 |
| Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | 7.93 | 0.8 | 7.5 | 7.13 |
| Watermelon, raw | 7.55 | 0.4 | 6.2 | 7.15 |
| Melon balls, frozen | 7.94 | 0.7 | -- | 7.24 |
| Melons, cantaloupe, raw | 8.16 | 0.9 | 7.86 | 7.26 |
| Grapefruit, raw, white, all areas | 8.41 | 1.1 | 7.31 | 7.31 |
| Pitanga, (surinam-cherry), raw | 7.49 | -- | -- | 7.49 |
| Pineapple, canned, water pack, solids and liquids | 8.3 | 0.8 | 7.5 | 7.5 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | 8.51 | 1 | 7.51 | 7.51 |
| Horned melon (Kiwano) | 7.56 | -- | -- | 7.56 |
| Blackberry juice, canned | 7.8 | 0.1 | 7.7 | 7.7 |
| Loganberries, frozen | 13.02 | 5.3 | 7.7 | 7.72 |
| Limes, raw | 10.54 | 2.8 | 1.69 | 7.74 |
| Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) | 8.94 | 1.1 | 7.6 | 7.84 |
| Lime juice, raw | 8.42 | 0.4 | 1.69 | 8.02 |
| Peaches, yellow, raw | 9.54 | 1.5 | 8.39 | 8.04 |
| Mulberries, raw | 9.8 | 1.7 | 8.1 | 8.1 |
| Grapefruit, raw, white, Florida | 8.19 | -- | -- | 8.19 |
| Tangerines, (mandarin oranges), canned, juice pack, drained | 9.41 | 1.2 | 8.25 | 8.21 |
| Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | 8.47 | 0.2 | 7.42 | 8.27 |
| Melons, honeydew, raw | 9.09 | 0.8 | 8.12 | 8.29 |
| Cranberries, raw | 11.97 | 3.6 | 4.27 | 8.37 |
| Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | 8.8 | 0.2 | 7.42 | 8.6 |
| Pummelo, raw | 9.62 | 1 | -- | 8.62 |
| Grapefruit juice, pink or red, with added calcium | 8.69 | 0 | 8.33 | 8.69 |
| Grapefruit, sections, canned, water pack, solids and liquids | 9.15 | 0.4 | 8.75 | 8.75 |
| Feijoa, raw | 15.21 | 6.4 | 8.2 | 8.81 |
| Grapefruit, sections, canned, juice pack, solids and liquids | 9.21 | 0.4 | 8.8 | 8.81 |
| Nectarines, raw | 10.55 | 1.7 | 7.89 | 8.85 |
| Tangerines, (mandarin oranges), canned, juice pack | 9.57 | 0.7 | 8.87 | 8.87 |
| Guavas, common, raw | 14.32 | 5.4 | 8.92 | 8.92 |
| Grapefruit, raw, pink and red, all areas | 10.66 | 1.6 | 6.89 | 9.06 |
| Grapefruit, raw, white, California | 9.09 | -- | -- | 9.09 |
| Grapefruit juice, white, raw | 9.2 | 0.1 | 9.1 | 9.1 |
| Apricots, raw | 11.12 | 2 | 9.24 | 9.12 |
| Papayas, raw | 10.82 | 1.7 | 7.82 | 9.12 |
| Oranges, raw, Florida | 11.54 | 2.4 | 9.14 | 9.14 |
| Grapefruit juice, pink, raw | 9.2 | -- | -- | 9.2 |
| Cherries, sour, canned, water pack, drained | 10.45 | 1.2 | 6.99 | 9.25 |
| Oranges, raw, all commercial varieties | 11.75 | 2.4 | 9.35 | 9.35 |
| Oranges, raw, California, valencias | 11.89 | 2.5 | -- | 9.39 |
| Kumquats, raw | 15.9 | 6.5 | 9.36 | 9.4 |
| Cherries, sour, red, frozen, unsweetened | 11.02 | 1.6 | 9.02 | 9.42 |
| Blueberries, wild, frozen | 13.85 | 4.4 | -- | 9.45 |
| Nance, frozen, unsweetened | 16.97 | 7.5 | 8.31 | 9.47 |
| Blueberries, frozen, unsweetened | 12.17 | 2.7 | 8.45 | 9.47 |
| Currants, red and white, raw | 13.8 | 4.3 | 7.37 | 9.5 |
| Mammy-apple, (mamey), raw | 12.5 | 3 | -- | 9.5 |
| Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | 9.73 | 0.1 | 9.63 | 9.63 |
| Grapefruit, raw, pink and red, California and Arizona | 9.69 | -- | -- | 9.69 |
| Grapes, canned, thompson seedless, water pack, solids and liquids | 10.3 | 0.6 | 9.7 | 9.7 |
| Tangerine juice, raw | 10.1 | 0.2 | 9.9 | 9.9 |
| Plums, raw | 11.42 | 1.4 | 9.92 | 10.02 |
| Grapes, muscadine, raw | 13.93 | 3.9 | -- | 10.03 |
| Peaches, canned, extra light syrup, solids and liquids | 11.1 | 1 | -- | 10.1 |
| Plums, canned, purple, water pack, solids and liquids | 11.03 | 0.9 | 10.1 | 10.13 |
| Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) | 11.27 | 1.1 | 9.39 | 10.17 |
| Applesauce, canned, unsweetened, with added ascorbic acid | 11.27 | 1.1 | 9.39 | 10.17 |
| Orange-grapefruit juice, canned or bottled, unsweetened | 10.28 | 0.1 | 10.18 | 10.18 |
| Orange juice, raw | 10.4 | 0.2 | 8.4 | 10.2 |
| Cherries, sweet, canned, water pack, solids and liquids | 11.76 | 1.5 | 10.26 | 10.26 |
| Peaches, canned, juice pack, solids and liquids | 11.57 | 1.3 | 10.27 | 10.27 |
| Clementines, raw | 12.02 | 1.7 | 9.18 | 10.32 |
| Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | 10.53 | 0.2 | 10.3 | 10.33 |
| Oranges, raw, navels | 12.54 | 2.2 | 8.5 | 10.34 |
| Loquats, raw | 12.14 | 1.7 | -- | 10.44 |
| Fruit juice smoothie, ODWALLA, strawberry banana | 11.05 | 0.6 | 9.9 | 10.45 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | 11.63 | 1.1 | -- | 10.53 |
| Cherries, sour, red, raw | 12.18 | 1.6 | 8.49 | 10.58 |
| Pears, canned, extra light syrup pack, solids and liquids | 12.2 | 1.6 | -- | 10.6 |
| Blackberries, frozen, unsweetened | 15.67 | 5 | 10.67 | 10.67 |
| Apples, frozen, unsweetened, heated | 12 | 1.3 | -- | 10.7 |
| Orange juice, canned, unsweetened | 11.01 | 0.3 | 8.76 | 10.71 |
| Apricots, canned, juice pack, with skin, solids and liquids | 12.34 | 1.6 | 10.74 | 10.74 |
| Apples, raw, granny smith, with skin | 13.61 | 2.8 | 9.59 | 10.81 |
| Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | 10.91 | 0.1 | 9.8 | 10.81 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | 11.86 | 1 | 10.86 | 10.86 |
| Apricots, canned, extra light syrup pack, with skin, solids and liquids | 12.5 | 1.6 | -- | 10.9 |
| Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | 10.9 | 0 | 9.3 | 10.9 |
| Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | 11.51 | 0.6 | 10.16 | 10.91 |
| Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | 11.27 | 0.3 | 8.31 | 10.97 |
| Orange juice, chilled, includes from concentrate, with added calcium | 11.27 | 0.3 | 8.31 | 10.97 |
| Oranges, raw, with peel | 15.5 | 4.5 | -- | 11 |
| Apples, frozen, unsweetened, unheated | 12.31 | 1.3 | 10.1 | 11.01 |
| Grapefruit juice, white, canned, sweetened | 11.13 | 0.1 | 11.03 | 11.03 |
| Fruit juice smoothie, NAKED JUICE, strawberry banana | 11.66 | 0.6 | 10.05 | 11.06 |
| Apple juice, canned or bottled, unsweetened, with added ascorbic acid | 11.3 | 0.2 | 9.62 | 11.1 |
| Apple juice, canned or bottled, unsweetened, without added ascorbic acid | 11.3 | 0.2 | 9.62 | 11.1 |
| Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | 11.49 | 0.3 | 9.47 | 11.19 |
| Apples, raw, golden delicious, with skin | 13.6 | 2.4 | 10.04 | 11.2 |
| Groundcherries, (cape-gooseberries or poha), raw | 11.2 | -- | -- | 11.2 |
| Orange juice, chilled, includes from concentrate | 11.54 | 0.3 | 8.31 | 11.24 |
| Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | 11.54 | 0.3 | 8.31 | 11.24 |
| Apples, raw, without skin, cooked, boiled | 13.64 | 2.4 | 11.01 | 11.24 |
| Roselle, raw | 11.31 | -- | -- | 11.31 |
| Pears, canned, juice pack, solids and liquids | 12.94 | 1.6 | 9.7 | 11.34 |
| Apples, raw, gala, with skin | 13.68 | 2.3 | 10.37 | 11.38 |
| Elderberries, raw | 18.4 | 7 | -- | 11.4 |
| Apples, raw, with skin | 13.81 | 2.4 | 10.39 | 11.41 |
| Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | 11.54 | 0.1 | -- | 11.44 |
| Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | 11.54 | 0.1 | 10.93 | 11.44 |
| Apples, raw, without skin | 12.76 | 1.3 | 10.1 | 11.46 |
| Tangerines, (mandarin oranges), raw | 13.34 | 1.8 | 10.58 | 11.54 |
| Apples, raw, without skin, cooked, microwave | 14.41 | 2.8 | 11.61 | 11.61 |
| Kiwifruit, green, raw | 14.66 | 3 | 8.99 | 11.66 |
| Pineapple, raw, all varieties | 13.12 | 1.4 | 9.85 | 11.72 |
| Apples, raw, red delicious, with skin | 14.06 | 2.3 | 10.48 | 11.76 |
| Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | 12.37 | 0.6 | 10.33 | 11.77 |
| Figs, canned, water pack, solids and liquids | 13.99 | 2.2 | 11.79 | 11.79 |
| Tangerine juice, canned, sweetened | 12 | 0.2 | 11.8 | 11.8 |
| Pineapple, raw, traditional varieties | 11.82 | -- | 8.29 | 11.82 |
| Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | 12.53 | 0.7 | 11.15 | 11.83 |
| Pears, raw, bartlett | 15.01 | 3.1 | 9.69 | 11.91 |
| Pears, raw, red anjou | 14.94 | 3 | 9.54 | 11.94 |
| Guavas, strawberry, raw | 17.36 | 5.4 | -- | 11.96 |
| Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | 12.18 | 0.2 | 9.98 | 11.98 |
| Orange Pineapple Juice Blend | 12.2 | 0.2 | 10.57 | 12 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | 13.05 | 1 | -- | 12.05 |
| Blueberries, raw | 14.49 | 2.4 | 9.96 | 12.09 |
| Pineapple, raw, extra sweet variety | 13.5 | 1.4 | 10.32 | 12.1 |
| Cranberry juice, unsweetened | 12.2 | 0.1 | 12.1 | 12.1 |
| Guava nectar, with sucralose, canned | 13.3 | 1.2 | 10.15 | 12.1 |
| Pears, raw | 15.23 | 3.1 | 9.75 | 12.13 |
| Juice, apple and grape blend, with added ascorbic acid | 12.46 | 0.2 | 10.92 | 12.26 |
| Abiyuch, raw | 17.6 | 5.3 | 8.55 | 12.3 |
| Cherries, sweet, canned, juice pack, solids and liquids | 13.81 | 1.5 | 12.31 | 12.31 |
| Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | 13.04 | 0.6 | 11.46 | 12.44 |
| Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | 12.67 | 0.2 | 12.47 | 12.47 |
| Pineapple, canned, light syrup pack, solids and liquids | 13.45 | 0.8 | 12.65 | 12.65 |
| Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | 12.87 | 0.2 | 9.98 | 12.67 |
| Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | 12.87 | 0.2 | 9.98 | 12.67 |
| Pears, raw, green anjou | 15.79 | 3.1 | 9.73 | 12.69 |
| Juice, apple, grape and pear blend, with added ascorbic acid and calcium | 12.96 | 0.2 | 9.95 | 12.76 |
| Mango nectar, canned | 13.12 | 0.3 | 12.45 | 12.82 |
| Passion-fruit, (granadilla), purple, raw | 23.38 | 10.4 | 11.2 | 12.98 |
| Pears, raw, bosc | 16.1 | 3.1 | 10.23 | 13 |
| Pomegranate juice, bottled | 13.13 | 0.1 | 12.65 | 13.03 |
| Apples, raw, fuji, with skin | 15.22 | 2.1 | 11.68 | 13.12 |
| Peaches, canned, light syrup pack, solids and liquids | 14.55 | 1.3 | 13.25 | 13.25 |
| Apples, dried, sulfured, stewed, without added sugar | 15.32 | 2 | 13.32 | 13.32 |
| Peach nectar, canned, without added ascorbic acid | 13.92 | 0.6 | 13.32 | 13.32 |
| Peach nectar, canned, with added ascorbic acid | 13.92 | 0.6 | 12.35 | 13.32 |
| Mangos, raw | 14.98 | 1.6 | 13.66 | 13.38 |
| Quinces, raw | 15.3 | 1.9 | -- | 13.4 |
| Passion-fruit juice, purple, raw | 13.6 | 0.2 | 13.4 | 13.4 |
| Soursop, raw | 16.84 | 3.3 | 13.54 | 13.54 |
| Pears, canned, light syrup pack, solids and liquids | 15.17 | 1.6 | 12.1 | 13.57 |
| Carissa, (natal-plum), raw | 13.63 | -- | -- | 13.63 |
| Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | 16.67 | 2.9 | 12.08 | 13.77 |
| Apricot nectar, canned, with added ascorbic acid | 14.39 | 0.6 | 13.24 | 13.79 |
| Apricot nectar, canned, without added ascorbic acid | 14.39 | 0.6 | 13.79 | 13.79 |
| Papaya nectar, canned | 14.51 | 0.6 | 13.91 | 13.91 |
| Cherries, sweet, raw | 16.01 | 2.1 | 12.82 | 13.91 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | 14.93 | 1 | 13.93 | 13.93 |
| Longans, raw | 15.14 | 1.1 | -- | 14.04 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | 15.14 | 1 | -- | 14.14 |
| Tamarind nectar, canned | 14.73 | 0.5 | 12.7 | 14.23 |
| Plums, canned, purple, juice pack, solids and liquids | 15.15 | 0.9 | 14.22 | 14.25 |
| Passion-fruit juice, yellow, raw | 14.45 | 0.2 | 14.25 | 14.25 |
| Pineapple, canned, juice pack, drained | 15.56 | 1.3 | 14.26 | 14.26 |
| Kiwifruit, ZESPRI SunGold, raw | 15.79 | 1.4 | 12.3 | 14.39 |
| Orange peel, raw | 25 | 10.6 | -- | 14.4 |
| Grape juice, canned or bottled, unsweetened, with added ascorbic acid | 14.77 | 0.2 | 14.2 | 14.57 |
| Grape juice, canned or bottled, unsweetened, without added ascorbic acid | 14.77 | 0.2 | 14.2 | 14.57 |
| Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | 14.77 | 0.2 | 14.2 | 14.57 |
| Sapodilla, raw | 19.96 | 5.3 | -- | 14.66 |
| Pomegranates, raw | 18.7 | 4 | 13.67 | 14.7 |
| Cherimoya, raw | 17.71 | 3 | 12.87 | 14.71 |
| Guanabana nectar, canned | 14.93 | 0.1 | 13.07 | 14.83 |
| Apples, canned, sweetened, sliced, drained, heated | 16.84 | 2 | 14.84 | 14.84 |
| Apricots, canned, light syrup pack, with skin, solids and liquids | 16.49 | 1.6 | 14.89 | 14.89 |
| Pineapple, canned, juice pack, solids and liquids | 15.7 | 0.8 | 14.45 | 14.9 |
| Persimmons, japanese, raw | 18.59 | 3.6 | 12.53 | 14.99 |
| Apples, canned, sweetened, sliced, drained, unheated | 16.7 | 1.7 | 15 | 15 |
| Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | 15 | 0 | 12.5 | 15 |
| Grapefruit, sections, canned, light syrup pack, solids and liquids | 15.44 | 0.4 | 15.04 | 15.04 |
| Pear nectar, canned, without added ascorbic acid | 15.76 | 0.6 | 15.16 | 15.16 |
| Pear nectar, canned, with added ascorbic acid | 15.76 | 0.6 | 15.16 | 15.16 |
| Litchis, raw | 16.53 | 1.3 | 15.23 | 15.23 |
| Guava nectar, canned, with added ascorbic acid | 16.25 | 1 | 12.95 | 15.25 |
| Plums, canned, purple, light syrup pack, solids and liquids | 16.28 | 0.9 | 15.35 | 15.38 |
| Currants, european black, raw | 15.38 | -- | -- | 15.38 |
| Tangerines, (mandarin oranges), canned, light syrup pack | 16.19 | 0.7 | 15.49 | 15.49 |
| Java-plum, (jambolan), raw | 15.56 | -- | -- | 15.56 |
| Nance, canned, syrup, drained | 22.79 | 7 | 15.66 | 15.79 |
| Cherries, sweet, canned, light syrup pack, solids and liquids | 17.29 | 1.5 | 15.79 | 15.79 |
| Mangosteen, canned, syrup pack | 17.91 | 1.8 | -- | 16.11 |
| Figs, canned, light syrup pack, solids and liquids | 17.95 | 1.8 | 16.15 | 16.15 |
| Grapes, american type (slip skin), raw | 17.15 | 0.9 | 16.25 | 16.25 |
| Figs, raw | 19.18 | 2.9 | 16.26 | 16.28 |
| Applesauce, canned, sweetened, without salt (includes USDA commodity) | 17.49 | 1.2 | 14.67 | 16.29 |
| Gooseberries, canned, light syrup pack, solids and liquids | 18.75 | 2.4 | -- | 16.35 |
| Pears, canned, heavy syrup, drained | 19.08 | 2.7 | 16.42 | 16.38 |
| Prune juice, canned | 17.45 | 1 | 16.45 | 16.45 |
| Peaches, dried, sulfured, stewed, without added sugar | 19.69 | 2.7 | 16.99 | 16.99 |
| Fruit cocktail, canned, heavy syrup, drained | 18.8 | 1.7 | 17.14 | 17.1 |
| Grapes, red or green (European type, such as Thompson seedless), raw | 18.1 | 0.9 | 15.48 | 17.2 |
| Peaches, canned, heavy syrup, drained | 18.43 | 1.2 | 14.66 | 17.23 |
| Apples, dehydrated (low moisture), sulfured, stewed | 19.91 | 2.6 | -- | 17.31 |
| Pears, canned, heavy syrup pack, solids and liquids | 19.17 | 1.6 | 15.2 | 17.57 |
| Rowal, raw | 23.9 | 6.2 | 14.1 | 17.7 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | 18.91 | 1 | 17.91 | 17.91 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids | 19.11 | 1 | 18.11 | 18.11 |
| Cherries, sour, red, canned, light syrup pack, solids and liquids | 19.3 | 0.8 | -- | 18.5 |
| Apricots, canned, heavy syrup, drained | 21.31 | 2.7 | 18.65 | 18.61 |
| Peaches, canned, heavy syrup pack, solids and liquids | 19.94 | 1.3 | 18.64 | 18.64 |
| Applesauce, canned, sweetened, with salt | 19.91 | 1.2 | -- | 18.71 |
| Cherries, sweet, canned, pitted, heavy syrup, drained | 21.07 | 2.3 | 16.18 | 18.77 |
| Peaches, spiced, canned, heavy syrup pack, solids and liquids | 20.08 | 1.3 | 18.78 | 18.78 |
| Apples, dried, sulfured, stewed, with added sugar | 20.73 | 1.9 | -- | 18.83 |
| Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | 19.65 | 0.6 | 19.05 | 19.05 |
| Strawberries, frozen, sweetened, whole | 21 | 1.9 | 18.61 | 19.1 |
| Sugar-apples, (sweetsop), raw | 23.64 | 4.4 | -- | 19.24 |
| Pineapple, canned, heavy syrup pack, solids and liquids | 20.2 | 0.8 | 16.9 | 19.4 |
| Apricots, dried, sulfured, stewed, without added sugar | 22.15 | 2.6 | 19.57 | 19.55 |
| Blackberries, canned, heavy syrup, solids and liquids | 23.1 | 3.4 | 19.7 | 19.7 |
| Boysenberries, canned, heavy syrup | 22.31 | 2.6 | -- | 19.71 |
| Blueberries, frozen, sweetened | 21.95 | 2.2 | 19.72 | 19.75 |
| Apricots, canned, heavy syrup pack, without skin, solids and liquids | 21.45 | 1.6 | -- | 19.85 |
| Apricots, canned, heavy syrup pack, with skin, solids and liquids | 21.47 | 1.6 | 19.87 | 19.87 |
| Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | 21.27 | 1.4 | 16.18 | 19.87 |
| Crabapples, raw | 19.95 | -- | -- | 19.95 |
| Rambutan, canned, syrup pack | 20.87 | 0.9 | -- | 19.97 |
| Raspberries, canned, red, heavy syrup pack, solids and liquids | 23.36 | 3.3 | 20.06 | 20.06 |
| Blueberries, canned, light syrup, drained | 22.66 | 2.6 | 17.45 | 20.06 |
| Bananas, raw | 22.84 | 2.6 | 12.23 | 20.24 |
| Cherries, sweet, frozen, sweetened | 22.36 | 2.1 | 20.26 | 20.26 |
| Blueberries, canned, heavy syrup, solids and liquids | 22.06 | 1.6 | 20.46 | 20.46 |
| Figs, canned, heavy syrup pack, solids and liquids | 22.9 | 2.2 | 20.7 | 20.7 |
| Pineapple, canned, extra heavy syrup pack, solids and liquids | 21.5 | 0.8 | -- | 20.7 |
| Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | 22.36 | 1.3 | -- | 21.06 |
| Pineapple, frozen, chunks, sweetened | 22.2 | 1.1 | 21.1 | 21.1 |
| Plums, canned, heavy syrup, drained | 23.12 | 1.5 | 21.58 | 21.62 |
| Jackfruit, raw | 23.25 | 1.5 | 19.08 | 21.75 |
| Raspberries, frozen, red, sweetened | 26.16 | 4.4 | 21.76 | 21.76 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | 22.77 | 1 | -- | 21.77 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | 22.89 | 1.1 | -- | 21.79 |
| Strawberries, canned, heavy syrup pack, solids and liquids | 23.53 | 1.7 | 21.83 | 21.83 |
| Cherries, sour, red, canned, heavy syrup pack, solids and liquids | 23.27 | 1.1 | 22.17 | 22.17 |
| Peaches, frozen, sliced, sweetened | 23.98 | 1.8 | 22.18 | 22.18 |
| Breadfruit, raw | 27.12 | 4.9 | 11 | 22.22 |
| Plums, canned, purple, heavy syrup pack, solids and liquids | 23.24 | 0.9 | 22.31 | 22.34 |
| Apricots, frozen, sweetened | 25.1 | 2.2 | -- | 22.9 |
| Jackfruit, canned, syrup pack | 23.94 | 0.9 | -- | 23.04 |
| Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | 24.85 | 1.6 | -- | 23.25 |
| Durian, raw or frozen | 27.09 | 3.8 | -- | 23.29 |
| Figs, dried, stewed | 27.57 | 4.2 | 23.35 | 23.37 |
| Blueberries, wild, canned, heavy syrup, drained | 28.32 | 4.9 | 19.28 | 23.42 |
| Pears, canned, extra heavy syrup pack, solids and liquids | 25.25 | 1.6 | -- | 23.65 |
| Prunes, canned, heavy syrup pack, solids and liquids | 27.8 | 3.8 | -- | 24 |
| Strawberries, frozen, sweetened, sliced | 25.92 | 1.9 | 24.01 | 24.02 |
| Peaches, dried, sulfured, stewed, with added sugar | 26.6 | 2.4 | -- | 24.2 |
| Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | 26.23 | 1.5 | -- | 24.73 |
| Plums, dried (prunes), stewed, without added sugar | 28.08 | 3.1 | 24.98 | 24.98 |
| Peaches, canned, extra heavy syrup pack, solids and liquids | 26.06 | 1 | -- | 25.06 |
| Apricots, dried, sulfured, stewed, with added sugar | 29.26 | 4.1 | -- | 25.16 |
| Plums, canned, purple, extra heavy syrup pack, solids and liquids | 26.31 | 1 | -- | 25.31 |
| Sapote, mamey, raw | 32.1 | 5.4 | 20.14 | 26.7 |
| Pears, dried, sulfured, stewed, without added sugar | 33.81 | 6.4 | 27.41 | 27.41 |
| Figs, canned, extra heavy syrup pack, solids and liquids | 27.86 | -- | -- | 27.86 |
| Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | 29.23 | 0.8 | -- | 28.43 |
| Plantains, cooked | 31.15 | 2.3 | 14 | 28.85 |
| Plums, dried (prunes), stewed, with added sugar | 32.88 | 3.8 | -- | 29.08 |
| Rhubarb, frozen, cooked, with sugar | 31.2 | 2 | 28.7 | 29.2 |
| Plantains, raw | 31.89 | 2.3 | 15 | 29.59 |
| Prunes, dehydrated (low-moisture), stewed | 29.7 | -- | -- | 29.7 |
| Pears, dried, sulfured, stewed, with added sugar | 37.14 | 5.8 | -- | 31.34 |
| Apricots, dehydrated (low-moisture), sulfured, stewed | 32.62 | -- | -- | 32.62 |
| Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | 33.86 | 1 | 29.68 | 32.86 |
| Persimmons, native, raw | 33.5 | -- | -- | 33.5 |
| Peaches, dehydrated (low-moisture), sulfured, stewed | 34.14 | -- | -- | 34.14 |
| Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | 34.56 | 0.4 | 34.16 | 34.16 |
| Orange juice, frozen concentrate, unsweetened, undiluted | 35.19 | 1 | 29.68 | 34.19 |
| Plantains, yellow, fried, Latino restaurant | 40.77 | 3.2 | 21.76 | 37.57 |
| Maraschino cherries, canned, drained | 41.97 | 3.2 | 38.77 | 38.77 |
| Cranberry sauce, whole, canned, OCEAN SPRAY | 40.4 | 1.2 | 31.3 | 39.2 |
| Cranberry sauce, canned, sweetened | 40.4 | 1.1 | 31.75 | 39.3 |
| Cranberry sauce, jellied, canned, OCEAN SPRAY | 40.61 | 1 | 32.2 | 39.61 |
| Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | 41 | 0.4 | 38.83 | 40.6 |
| Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | 41 | -- | 38.83 | 41 |
| Pineapple juice, frozen concentrate, unsweetened, undiluted | 44.3 | 0.7 | 43.6 | 43.6 |
| Plantains, green, fried | 49.17 | 3.5 | 3.63 | 45.67 |
| Cranberry-orange relish, canned | 46.2 | 0 | -- | 46.2 |
| Peaches, dried, sulfured, uncooked | 61.33 | 8.2 | 41.74 | 53.13 |
| Figs, dried, uncooked | 63.87 | 9.8 | 47.92 | 54.07 |
| Papaya, canned, heavy syrup, drained | 55.83 | 1.5 | 52.2 | 54.33 |
| Apricots, dried, sulfured, uncooked | 62.64 | 7.3 | 53.44 | 55.34 |
| Plums, dried (prunes), uncooked | 63.88 | 7.1 | 38.13 | 56.78 |
| Apples, dried, sulfured, uncooked | 65.89 | 8.7 | 57.19 | 57.19 |
| Tamarinds, raw | 62.5 | 5.1 | 38.8 | 57.4 |
| Persimmons, japanese, dried | 73.43 | 14.5 | -- | 58.93 |
| Prune puree | 65.1 | 3.3 | 39 | 61.8 |
| Pears, dried, sulfured, uncooked | 69.7 | 7.5 | 62.2 | 62.2 |
| Goji berries, dried | 77.06 | 13 | 45.61 | 64.06 |
| Litchis, dried | 70.7 | 4.6 | 66.1 | 66.1 |
| Dates, deglet noor | 75.03 | 8 | 63.35 | 67.03 |
| Currants, zante, dried | 74.08 | 6.8 | 67.28 | 67.28 |
| Dates, medjool | 74.97 | 6.7 | 66.47 | 68.27 |
| Raisins, seeded | 78.47 | 6.8 | -- | 71.67 |
| Blueberries, dried, sweetened | 80 | 7.5 | 67.5 | 72.5 |
| Longans, dried | 74 | -- | -- | 74 |
| Raisins, seedless | 79.18 | 3.7 | 59.19 | 75.48 |
| Raisins, golden seedless | 79.52 | 4 | 59.19 | 75.52 |
| Cranberries, dried, sweetened | 82.8 | 5.3 | 72.56 | 77.5 |
| Cherries, tart, dried, sweetened | 80.45 | 2.5 | 67.15 | 77.95 |
| Bananas, dehydrated, or banana powder | 88.28 | 9.9 | 47.3 | 78.38 |
| Apples, dehydrated (low moisture), sulfured, uncooked | 93.53 | 12.4 | 81.13 | 81.13 |
| Apricots, dehydrated (low-moisture), sulfured, uncooked | 82.89 | -- | -- | 82.89 |
| Peaches, dehydrated (low-moisture), sulfured, uncooked | 83.18 | -- | -- | 83.18 |
| Prunes, dehydrated (low-moisture), uncooked | 89.07 | -- | -- | 89.07 |
Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.
Thank you for the list of fruits that are good low carbs and what ones have high carbs,which are alot of high carbs. Banana and strawberries are my favorite.
Glad you have found the list helpful! I love making lists and thought this would be the perfect way to compare to make informed food choices. 🙂
Hello, Tasha.
Prunes do the digestive tract thing for me like nothing else does. I can buy them seeded and moist; they're about an inch and a quarter in diameter. Trouble is, I'm on a low carb diet. In my experience, low carb diets come with a bit of difficulty in keeping the digestive tract moving, if you catch my drift. There is so much contrary information online about them. How many can I eat without exceeding, say, a 60-gram per day of carbohydrates from cheese, milk, eggs, tomatoes and other low-carb vegetables?
I can’t find Açaí? Any info?
Where's the quantity for each of these fruits?
Everything is done in 100 gram quantities - a straight comparison across the board! 🙂
Can’t these fruits, in all forms, be grouped by fruit name? This list is great, but it takes a long time to find a specific form of a fruit.
just click "description" at the top and it will sort them alphabetically 🙂
I was so happy when I came across your page. I have used the USDA database for years, but have not been able to figure out how to use it w/ my Keto. I am new to Keto. It was a pure joy to see visit your page, I will be looking more into it...
Vitamin K in tomatoes helps to build bone.
There are several references to grapefruit in increasing carbs. How do you differentiate one grapefruit reference from another
never knew that fresh fruit had so many carbs have to rethink my morning meals.
I wish I was a "Gram" girl -- the list gives me a good idea of what is lowest -
but converting to ounces or half a fruit/or whole fruit/ or partial.... is the kind of list I need to find.
Thanks for all your hard work in any case!
Thanks for this list! This is so handy. I was looking to make some keto friendly cocktails and now I can figure out how many carbs are in some of the juices I was going to try.
Wow I did not realise many fruits are high in carbs. Thank you for sharing this.
Thanks for the list, but it would be easier to use it it was arranged in some kind of order rather than randomly. Alphabetically, or by groups (berries, juices, melons, etc.) 🙂
Thanks for the feedback! They are listed from lowest to highest net carbs, but you can search and sort the list with the arrows at the top to change the way it is organized (A to Z, Z to A, total carbs, etc). Hope that helps!
Wow amazing article, i am gain many knowledge with the help of your article. Thank you..
Just wondering if there is a printable version for this list?