{"id":173013,"date":"2025-08-25T00:35:17","date_gmt":"2025-08-25T00:35:17","guid":{"rendered":"https:\/\/www.europesays.com\/us\/173013\/"},"modified":"2025-08-25T00:35:17","modified_gmt":"2025-08-25T00:35:17","slug":"10-low-carb-fruits-to-add-to-your-diet-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/173013\/","title":{"rendered":"10 Low-Carb Fruits to Add to Your Diet, According to Dietitians"},"content":{"rendered":"

Carbohydrates are an essential micronutrient, but some people may prefer a low-carb diet, calling for less of them than usual. Fruits generally have more carbohydrates than vegetables due to their natural sugar content, explains Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers<\/a>. But there are low-carb fruits worth considering. <\/p>\n

\u201cA lot of people are scared of fruit because of the carbs, but we do need some carbs,\u201d Cording says. \u201cIf someone is watching their blood sugar or following a low-carb diet in general, low-carb fruit can have its place. You can still get a lot of great vitamins, minerals, antioxidants, and fiber,\u201d she says.<\/p>\n

If you\u2019re watching your carbs and are faced with the decision of having vegetables or fruit, it\u2019s still better to go with vegetables, according to Keri Gans, R.D.N., author of The Small Change Diet<\/a>. \u201cAll fruits contain naturally-occurring sugar,\u201d she says. \u201cLabeling some as \u2018low carb\u2019 can confuse consumers and send the wrong message.\u201d<\/p>\n

Meet the experts<\/strong>: Jessica Cording, R.D., C.D.N., is the author of The Little Book of Game-Changers<\/a>; Keri Gans, R.D.N., is the author of The Small Change Diet<\/a>; Lisa Moskovitz, R.D., founder of NY Nutrition Group<\/a> and the author of The Core 3 Healthy Eating Plan<\/p>\n

Still, if you want something sweet that also offers plenty of good-for-you nutrients, fruits that are lower in carbohydrates are a solid choice. \u201cLow-carb fruit can absolutely have its place,\u201d Cording says. Lisa Moskovitz, R.D., founder of NY Nutrition Group<\/a> and author of The Core 3 Healthy Eating Plan, agrees. \u201cWhile fruit often gets a bad rap because it\u2019s higher in sugar than veggies, there are many types of fruit that can not only be low glycemic, but even beneficial for blood sugar balance,\u201d she says. <\/p>\n

Keep in mind that the U.S. Department of Agriculture<\/a> (USDA) recommends having 1.5 to 2 cups of fruit each day. Cording suggests pairing your fruit with protein and fat to avoid blood sugar spikes. \u201cYou get the most bang for your buck when you pair carbohydrates with protein and fat,\u201d she says. \u201cNot only does it keep blood sugar stable, it\u2019s good for energy and satiety.\u201d <\/p>\n

Trying to keep your daily carb counts low, but still want to make room for fruit? These are some of the lowest-carb fruits you can enjoy. <\/p>\n

Avocados<\/strong><\/p>\n

Carb count<\/strong>: 4 grams<\/a> per 1\/3 avocado<\/p>\n

Cording lists avocados as her favorite lower-carb fruit. \u201cIt has a lot of fiber and is full of healthy fats,\u201d she says. Avocados specifically have monounsaturated fatty acids, which can help lower levels of LDL \u201cbad\u201d cholesterol and lower the risk of heart disease and stroke, per the U.S. National Library of Medicine<\/a>. <\/p>\n

This low-carb fruit also contains vitamin E<\/a> and antioxidants to support immune health, along with potassium, which Cording notes is great for muscle cramps. <\/p>\n

Oranges<\/strong><\/p>\n

Carb count<\/strong>: 7.4 grams<\/a> per \u00bd orange<\/p>\n

This citrus is a solid source of potassium, delivering 116 micrograms per half an orange. \u201cIt also contains vitamin C, which is a powerful antioxidant,\u201d Cording says. Oranges offer some fiber and plenty of water, too. \u201cThey\u2019re really helpful for supporting hydration,\u201d Cording adds. <\/p>\n

Grapefruit<\/strong><\/p>\n

Carb count<\/strong>: 9.6 grams<\/a> per \u00bd grapefruit<\/p>\n

Like oranges, grapefruit offers water in every bite to support your hydration goals. It\u2019s high in vitamin C\u201443.7 milligrams, to be exact\u2014to support your immune function, too. \u201cIt\u2019s a great antioxidant and also provides some fiber,\u201d Cording says. <\/p>\n

Watermelon<\/strong><\/p>\n

Carb count<\/strong>: 11.6 grams<\/a> per cup<\/p>\n

Cording says she recommends watermelon a lot to her patients to support their hydration goals. \u201cIt also has a little potassium and magnesium, and really seems to help with headaches,\u201d she says. \u201cI always encourage people to consider watermelon if they\u2019re dealing with frequent headaches during the day.\u201d Just keep in mind that this is on the higher end of lower-carb fruit, making it important to factor that into your daily carb count. <\/p>\n

Strawberries<\/strong><\/p>\n

Carb count<\/strong>: 12 grams<\/a> per 1 cup<\/p>\n

Like watermelon, strawberries are on the higher end of what is considered low-carb fruit. But Cording says they have a lot of nutritional value, making them worth considering in your diet. \u201cThey have a lot of antioxidants in them, including the master antioxidant, glutathione,\u201d Cording says. \u201cThey\u2019re also a good source of vitamin C.\u201d<\/p>\n

Blueberries<\/strong><\/p>\n

Carb count<\/strong>: 10.7 grams<\/a> per \u00bd cup<\/p>\n

\u201cBlueberries have so much to offer,\u201d Cording says. These berries are rich in polyphenols, which are plant-based molecules that act as antioxidants and anti-inflammatories. They also have been linked<\/a> to good heart health. Blueberries are rich in anthocyanins, which have an anti-inflammatory effect on cells, Cording points out. \u201cI definitely encourage having blueberries as a regular part of your diet,\u201d she adds. In fact, one Prevention editor with type 1 diabetes ate blueberries every day<\/a> and found them to be a great low-carb fruit option. <\/p>\n

Cantaloupe<\/strong><\/p>\n

Carb count<\/strong>: 13 grams<\/a> per 1 cup<\/p>\n

This melon is packed with vitamin A<\/a> to support your immune and reproductive health. \u201cIt\u2019s also rich in potassium,\u201d Cording says, and can help lower the risk of muscle cramps as a result. She also recommends having cantaloupe if you\u2019re trying to get more hydration into your day. <\/p>\n

Raspberries<\/strong><\/p>\n

Carb count<\/strong>: 14.6 grams<\/a> per 1 cup<\/p>\n

Like other berries, raspberries are packed with antioxidants, Cording points out. One cup of raspberries also has 8 grams of fiber to help stabilize blood sugar, Moskowitz says. She often recommends that people use raspberries as a jelly substitute. \u201cThe best way to enjoy raspberries is to mash it up in a peanut butter sandwich for an easy, nutritious DIY jelly,\u201d she says. <\/p>\n

Blackberries<\/strong><\/p>\n

Carb count<\/strong>: 14 grams<\/a> per 1 cup<\/p>\n

Blackberries are \u201cvery rich\u201d in antioxidants, specifically anthocyanins and flavonoids, Cording says. This berry is high in fiber, delivering nearly 8 grams per 1 cup serving, Moskovitz says. She also points to this berry\u2019s vitamin C, K, and E content to support brain and heart health. <\/p>\n

Peaches<\/strong><\/p>\n

Carb count<\/strong>: 14 grams<\/a> per 1 medium peach<\/p>\n

Moskovitz recommends taking advantage of this stone fruit when it\u2019s in season due to its rich antioxidant and vitamin C content. Peaches are also an excellent source of beta carotene to support vision and immune health, Cording points out. <\/p>\n

The bottom line<\/p>\n

Moskovitz stresses that there\u2019s no reason to avoid fruit entirely when you\u2019re on a low-carb diet\u2014you\u2019ll just want to factor it into your carb count for the day. \u201cLower-carb fruit provides inflammation-fighting antioxidants, gut-friendly fiber, and immune-supporting vitamin C in a delicious and flavorful package,\u201d she says. <\/p>\n

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