The 12 Best Fruits to Eat on a Low-Carb Diet

Strawberries are a great fruit for anyone on a low-carb diet — but even if you prefer blackberries, blueberries, or raspberries, berries as a whole are relatively low in net carbs. So when eaten in moderation, they’re a good choice for a sweet yet low-carb snack. Plus, berries are a nutritious choice. “Berries are not only low-carb, they’re a good source of antioxidants, vitamin C, and fiber,” explains Megan Wong, RD, a registered dietitian based in Vancouver, British Columbia.

According to the U.S. Department of Agriculture (USDA), 1 cup of whole strawberries, for example, has 8.2 g of net carbs, 2.9 g of fiber (10 percent of the daily value, or DV), and about 85 milligrams (mg) of vitamin C (for 94 percent of the DV). For comparison’s sake, a cup of raspberries has 6.7 g of net carbs, 8.0 g of fiber (29 percent of the DV), and 32.2 mg of vitamin C (36 percent of the DV).

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Oranges are another choice on a low-carb diet, with a small orange containing 12.8 g of net carbs, per the USDA. Oranges are a source of potassium, which can help lower blood pressure, explains Wong. Foods that are rich in potassium can help manage high blood pressure because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure, according to the American Heart Association (AHA).

Oranges also pack in a whopping amount of immune-boosting vitamin C, Wong says. The same small orange has 238 mg of potassium (5.1 percent of the DV) and 63.4 mg of vitamin C (more than 70 percent of the DV).

Some people put avocados in the vegetable category, but it’s actually a fruit, notes Jenna Appel, RD, CDCES, who offers individualized and group nutrition counseling in South Florida.

If you’re looking to keep your carb intake low, a California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. (That’s just 1.3 g of net carbs per half of a fruit!) Monounsaturated fats may be helpful in lowering LDL (“bad”) cholesterol, notes Appel.

According to a randomized controlled trial, one avocado a day may help decrease LDL cholesterol in overweight and obese adults. “You can make a fresh guacamole, add avocado to egg dishes, or top toast with this low-carb fruit,” suggests Appel.

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Yes, they’re also fruit, and they’re a source for unsaturated fats, vitamin E, and antioxidants, according to the Cleveland Clinic. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic.

Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). “Since olives are cured, they’re also high in salt, so it's a good idea to keep an eye on your portion size,” warns Izquierdo.

It’s probably one of the sweetest fruits, so you might assume it’s off-limits on a low-carb diet — but you can eat kiwi when following this approach, too!

One kiwi with the skin on (for additional fiber) has 8.3 g of net carbs, 148 mg of potassium (about 3 percent of the DV), 26.2 mg of calcium (about 2 percent of the DV), and 56 mg of vitamin C (62 percent of the DV), says the USDA. “Kiwis are also loaded with vitamin C,” says Shannon Leininger, RDN, CDCES, a registered dietitian and diabetes care educator based in Las Vegas, Nevada.

According to research, the antioxidants in kiwi may help support immune function, which can help lower the risk of the cold and flu. “They’re great raw or even blended into a smoothie or homemade Popsicle,” continues Leininger.

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“Peaches are a great summertime fruit because they’re so versatile — you can eat them raw, make them into a salad, or even throw them on the grill as a tasty side dish for your dinner,” says Leininger.

According to the USDA, one small peach contains 13.9 g of net carbs, 196 mg of potassium (about 4 percent of the DV), 38.6 micrograms (mcg) of vitamin A (4.3 percent of the DV), and 6.6 mg of vitamin C (7.3 percent of the DV).

The phytochemicals (antioxidants) that give peaches their yellow-orange color help promote eye health, too, Leininger says. More research is needed, but according to one study, more than two servings per week of fresh peaches (and other fruits and vegetables high in these nutrients) were found to have a protective effect against glaucoma in older African American women. Lutein and zeaxanthin are two phytochemicals associated with eye health, as they promote healthy cells in the eyes and block harmful lightwaves, according to the American Optometric Association (AOA).

The USDA notes that about ½ cup of cherries has about 9 g of net carbs, along with 7 mg of vitamin C (7.7 percent of DV), which is an antioxidant.

“Cherries are a source of antioxidants, which help protect against cell damage, and tart cherries are a source of melatonin, which may aid with sleep,” says Leininger. Results from one study found that tart cherry juice was able to increase sleep time by 84 minutes in subjects with insomnia.

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One cup of cantaloupe has 11.4 g of net carbs, 17 mg of vitamin C (18.9 percent of the DV), 362 mcg of vitamin A (40 percent of the DV), and 245 mg of potassium (5.2 percent of the DV), per the USDA. Research has found that the vitamin C in cantaloupe has several medicinal uses that may protect against disease — it has anti-inflammatory, antioxidant, and potential anticancer properties.

If you’re looking to cut carbs and increase hydration, watermelon is a fruit of choice, as it’s highly hydrating, say Makayla Meixner, RDN, a sports dietitian and CEO of Own It Nutrition, based in Vail, Colorado. According to the USDA, 1 cup of watermelon contains 139 g of water.

“It’s also particularly rich in a plant compound called lycopene, which is responsible for watermelon’s red color and antioxidant properties,” Meixner says. According to a research paper, “watermelon has the highest bioavailable lycopene, about 60 percent more than a tomato.” (“Bioavailability” means that the substance is able to be absorbed in the body.) The research states that lycopene can also reduce inflammation throughout the body, which might help lower the risk of certain cancers like breast, stomach, colon, and lung. Chronic inflammation can damage DNA and lead to cancer, warns the National Cancer Institute.

One cup of watermelon contains 11 g of net carbs and 6,890 mcg of lycopene. It also has 170 mg of potassium (4 percent of the DV) and about 12 mg of vitamin C (13 percent of the DV), according to the USDA.

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One cup of honeydew melon has about 14 g of net carbs, per the USDA, and, like cantaloupe, it contains antioxidants to help protect against cell damage. Antioxidants in honeydew also include lutein and zeaxanthin. Research has found that lutein and zeaxanthin may offer protection against age-related macular degeneration, as it can protect against cell damage in the eyes.

Honeydew is also a great source of vitamin C, with a cup containing 31 mg (34 percent of the DV). Vitamin C is a powerful antioxidant that can strengthen collagen, support immunity, and play a role in helping to prevent cancer, according to the National Institutes of Health (NIH).

Another option on a low-carb diet is grapefruit, with one small fruit containing 14 g of net carbs, according to the USDA. Grapefruit is also an excellent source of vitamin C, with 69 mg (76 percent of the DV). It also has 278 mg of potassium (6 percent of the DV).

If you have high blood pressure, the potassium in grapefruit may help balance the amount of fluid and sodium in your body. This can help lower blood pressure, reducing your risk of stroke and heart disease, says the AHA.

As a caution, though, grapefruit can interfere with certain medications, warns the AHA. Talk with your doctor or pharmacist if you’re taking drugs to treat high blood pressure or high cholesterol, relieve allergy symptoms, or prevent blood clots.

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With only 3.8 g of net carbs per fruit, according to the USDA, lemons are another fruit to add to your safe list. Whether you spritz lemon juice over a dish or add it to a glass of water, one lemon contains 80 mg of potassium (2 percent of the DV) and 31 mg of vitamin C (34 percent of the DV).