A Dietitian Ranked 13 Fruits Based on Carb Count (These 7 Are Surprisingly High)

Fruits ranked by carb content

We know we're in for a heavy dose of delicious, satiating carbohydrates when we eat a plate of pasta or a few slices of pizza. But certain fruits and vegetables also pack a powerful (albeit sneakier) carbohydrate punch, despite their reputation as a "light" snack or meal addition.

Registered dietitian Lisa Valente even goes as far as to suggest that "fruit gets a bad rap because it's sweet and not low in carbs," she writes on Eating Well. However, this doesn't mean that carb-heavy fruits are unhealthy and to be avoided. On the contrary, they're a great source of naturally occurring carbohydrates that our bodies need to function properly.

Carbohydrates should make up 45% to 65% of the average adult's daily calorie intake, according to the Dietary Guidelines for Americans. So if you consume the recommended 2000 calories per day, between 900 and 1300 of those calories (or between 225 and 325 grams) should be from carbohydrates. Ideally, those carbs are coming from sources like fruits, vegetables, and whole grains, as opposed to added sugars, pastries, and white bread.

The 6 Lowest Carb Fruits
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"Fruits are packed with important vitamins and minerals, plus fiber," adds Valente. "It's recommended that you eat two cups of fruit per day as part of a healthy diet. Fruit is a good carb and the kind you should be eating." For more clarity surrounding the carb content of specific fruits, Valente ranked 13 of them based on carb content, from lowest to highest. The first six, in particular, have high water content and extremely low carb content. Find her list below.

low-carb fruits
The Modern Proper


Watermelon: one cup chopped watermelon = 11 grams carbs, 46 calories

Strawberries: one cup sliced strawberries = 13 grams carbs, 53 calories

Cantaloupe: one cup cubed cantaloupe = 13 grams carbs, 54 calories

Peach: one medium peach = 14 grams carbs, 58 calories

Raspberries: one cup raspberries = 15 grams carbs, 64 calories

Orange: one medium orange = 15 grams carbs, 62 calories

high-carb fruits
The Modern Proper


Blueberries: one cup blueberries = 21 grams carbs, 84 calories

Pineapple: one cup cubed pineapple = 22 grams carbs, 82 calories

Mango: one cup chopped mango = 25 grams carbs, 99 calories

Cherries: one cup cherries = 25 grams carbs, 97 calories

Apples: one medium apple = 25 grams carbs, 95 calories

Bananas: one medium banana = 27 grams carbs, 105 calories

Grapes: 32 grapes = 28 grams carbs, 108 calories

Article Sources
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  1. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. U.S. Department of Agriculture. 2020.

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