Low-Carb Fruits and Berries – the Best and the Worst
What are the best and the worst fruits and berries to eat on a low-carb diet? Here’s the short version: most berries are OK low-carb foods in moderate amounts, but fruits are candy from nature (and full of sugar).
For more details, check out this guide, the lower-carb options are to the left.
This means that 100 grams of berries (3.5 ounces or about three handfuls) – will contain that number of grams of carbs.
Blueberries contain a bit more carbs, so don’t overdo them – on a strict low-carb diet only eat them occasionally in small amounts.
For easy comparison all numbers are still grams of digestible carbs per 100 grams (3.5 ounces) of the fruits.
A medium-sized apple (150 grams) may contain about 18 grams of carbs.
How much fruit can you have?
This means that on a strict low-carb diet (<20 grams per day) you're probably better off having some berries instead. Or perhaps a small fruit like a plum or a couple of cherries, once in while. You can eat plenty of vegetables instead. You can easily get any nutrient in fruit from vegetables – without all the sugar. So there’s no need for fruit.
Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day.
On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.
As you see, grapes and bananas are the highest-carb fruits of them all.
Isn’t fruit natural?
Most people believe that fruit is natural, but today’s fruits in the supermarket have very little in common with what fruit used to look like before:
Fruit is candy from nature.
Of course a fruit is still better than many other snack options – like a muffin or candy. All fruit (even bananas) are much lower in carbs than these.
Similar low-carb guides
More low-carb snacks and desserts
Complete low-carb food lists
How Low Carb is Low Carb?
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