8 Fruits That Are Good for People With Diabetes
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8 Best Fruits for a Diabetes-Friendly Diet

Forbidden fruit? Not if you make the right choices. These favorites are low in carbohydrates, rich in fiber, and good for your diabetes diet plan.
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Updated on September 17, 2025
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berries, apricots, kiwi

Searching for a sweet diabetes-friendly snack or treat that won’t knock your blood sugar out of a healthy range? Look no further than the fruit bowl on your kitchen table.

Numerous whole fruits are loaded with vitamins and minerals, as well as fiber, which can help regulate blood sugar levels and promote feelings of fullness that help curb overeating.

 Healthy weight maintenance, in turn, supports insulin sensitivity and helps with diabetes management.

As with any food in a diabetes-friendly diet, counting carbohydrates and tracking what you eat are important, paying particular attention to portion size. One serving of fruit should contain no more than 15 grams (g) of carbohydrates.

 Consume fruit in its whole, natural form, and avoid fruits in syrup or those processed with added sugar, which tend to spike your blood sugar.

Diabetes Diet Tips for The Carb Avoider

Diabetes Diet Tips for The Carb Avoider

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1

Berries

berries
Experts give the all-clear to indulge in virtually any type of berry. They’re considered a diabetes superfood because they’re packed with both antioxidants and fiber.

 A half-cup of fresh blueberries contains 42 calories and 11 g of carbohydrates.

Try berries in a parfait, alternating layers of fruit with plain nonfat yogurt for a delicious diabetes-friendly breakfast.

2

Tart Cherries

cherry
One cup of tart cherries with pits has 52 calories and 13 g of carbohydrates.

 And this fruit may be especially good at fighting inflammation, thanks to its antioxidant content that helps defend against heart disease, cancer, and other illnesses.

Tart cherries can be purchased fresh, canned, frozen, or dried. Since many canned fruits contain added sugar, which can spike your blood sugar, be sure to check the labels. Dried cherries without added sugar are a healthy option, but dried fruit is less filling than whole fruit while denser in calories and carbs, so opt for a small portion size (think 2 tablespoons).

3

Peaches

peaches
Fresh, fragrant peaches are a warm-weather treat you can include in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates.

 It also has 10 milligrams (mg) of vitamin C and 285 mg of potassium. Vitamin C does everything from helping your body form blood vessels and cartilage to aiding your body’s healing processes.

 Potassium, on the other hand, acts as an electrolyte, helping normalize the fluid levels in your cells.

Peaches are yummy on their own, or you might consider tossing them into some unsweetened iced tea. When you want an easy diabetes-friendly snack, whip up a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

4

Apricots

apricots
Apricots are a sweet summer staple and a wonderful addition to your diabetes meal plan. One apricot has 17 calories and 4 g of carbohydrates.

 Four of the small fresh fruits provide 134 micrograms (mcg) of your daily vitamin A requirement. Vitamin A is important for your vision and immune system and plays a number of other important nutritional roles.

Try mixing some diced fresh apricots into hot or cold cereal, or toss some into a salad.

5

Apples

apples
Toss an apple into your purse or tote bag if you’re on the go. A medium-sized apple is a great fruit choice for people with diabetes, with 95 calories and 25 g of carbohydrates, and small apples contain about 5 g fewer carbohydrates.

 If you’re trying to stay under 15 g of carbohydrates per serving, enjoy half.
Apples are loaded with fiber (about 4 g per medium fruit) and have some vitamin C, with one midsized apple providing 8.37 mg. Don’t peel your apples, though. The skin is nutritious, with much of the fiber and heart-protective antioxidants coming from that part of the fruit.

6

Oranges

oranges
Eat one medium orange to get nearly all the vitamin C you need in a day (63 mg), alongside 65 calories and 16 g of carbohydrates.

 One medium orange also contains folate (24 mcg), which helps red blood cells form, and potassium (238 mg), which may help normalize blood pressure.

While you’re enjoying this juicy treat, don’t forget about other citrus fruits, which are also great choices for people with diabetes.

7

Pears

pears
Pears are an excellent source of fiber. One medium pear provides nearly 5.5 g and contains 27 g of carbohydrates, making the fruit a wise addition to your diabetes meal plan.

 Plus, unlike most fruits, they actually improve in texture and flavor after they’re picked. Store your pears at room temperature until they’re ripe and perfect for eating (they can then be stowed in the refrigerator).

A tasty idea: Slice up a pear and toss it into your next spinach salad.

8

Kiwi

kiwi
One delicious kiwi is an excellent source of vitamin C and gives you a little potassium and fiber, to boot. One kiwi also has about 48 calories and 11 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet.

Kiwi is available year-round and lasts in the refrigerator for up to seven days, according to Zespri Kiwifruit.

The Takeaway

  • Fresh, whole fruits (on this list and otherwise) are a great addition to a diabetes-friendly diet, providing helpful vitamins, minerals, and dietary fiber.
  • When incorporating fresh fruit into your diabetes meal plan, pay attention to portion sizes, aiming for no more than 15 g of carbohydrates per serving.
  • Berries and citrus fruits offer plenty of antioxidants and key micronutrients while keeping total carb counts relatively low.
  • Apples and pears are standout sources of dietary fiber, which helps balance the effects of their carbohydrate content.

Resources We Trust

Additional reporting by Jessica Migala and Leslie Barrie.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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