Understanding Carbs in Fruit

How many carbs in berries?

Berries are a popular choice for dieters watching their carb intake, and have the lowest amount of carbs of any fruit. Strawberries and blackberries have the fewest carbs of all types of berries. Raspberries are also an excellent choice as they are a source of antioxidants, potassium and vitamin C.

Strawberries, blueberries, raspberries and blackberries can be expensive and are seasonal. However, even out of season, you can still buy frozen berries. Frozen berries are frozen quickly after being picked, meaning they still contain all the vitamins and nutrients.

By including a wide selection of berries in your meal plan, you will be provided with a range of vitamins and antioxidants. Try adding strawberries or raspberries to your morning porridge or have blueberries with some natural yoghurt, which makes a great snack option.

Raspberries, blackberries and strawberries can be eaten in small amounts on a very low carb diet, and you can eat them more freely if you’re on a more moderate low carb diet. Blueberries contain more carbs, so don’t overdo them on a very low carb diet.

How many carbs in bananas?

Bananas are higher in carbs than most other fruits, and many people with diabetes often believe that they should be avoided. However, serving size is always important when it comes to carbs, and fruit is no exception.

A smaller banana only has around 12 to 15 grams of carbohydrates, compared to a larger banana, which can have up to 30 grams of carbs. This means if you are aiming to reduce carbs, you should aim for smaller bananas when you are selecting a bunch.

Believe it or not, there are hundreds of types of bananas! However, we tend to only eat one type: the Cavendish.

How many carbs in watermelon?

Watermelon is a popular summer fruit that has a high water content and is a great low carb fruit option. A typical portion would be around 10 to 15 grams of carbs. It is also low in calories and a good source of vitamin A.

Due to its high glycaemic index, watermelon is more likely to cause a spike in blood glucose and may not be as filling as higher fibre fruit.

Low sugar fruits

Some low carb diets avoid fruit, as they have a higher carbohydrate content than most vegetables (because of the natural sugars that occur in fruits). However, these sugars are not unhealthy. In the right amount, they provide many health benefits without going overboard on carbs.

The three types of sugars found in fruits are glucose, sucrose and fructose. Glucose is one of the body’s preferred sources of energy and is necessary for brain and muscle function. On the other hand, it is recommended that you avoid consuming high levels of fructose. However, this only applies to added fructose, such as high fructose corn syrup, rather than what is naturally occurring in fruit. Sucrose is more commonly known as table sugar, though it does occur naturally in some fruits.

With such a variety of fruit options available, you should be able to find a place for fruit in your low carb diet. Grapefruit is particularly low in sugar, as are cherries. Rhubarb is another great example, and many low sugar cakes and desserts use rhubarb. One kiwi fruit only contains 5g of carbs, making it a great low sugar snack that is also very high in vitamin C. Pomegranate seeds sprinkled onto a salad or added to a couscous dish is a low sugar fruit with a powerful antioxidant punch.

How much fruit is too much​?

It is recommended that we have at least 5 portions of fruit and veg each day. However, if you are following a low carb diet, it might be wise to eat more of your intake from low carb vegetables and have less fruit, as vegetables also contain vitamins and antioxidants.

As most fruit is low in calories (while being high in fibre, vitamins and antioxidants), fruit makes a great snack, especially if it is in place of energy-dense processed snack foods such as cake, biscuits and chocolate. In addition, our Carbs & Cals Smoothies book provides great inspiration for how to include a wide range of fruits (and vegetables) into your day.

Similar to most other food groups, when it comes to carb counting, serving size is the most important part of weight loss. Eating a variety of fruit each day provides you with a good source of vitamins and antioxidants while also being low carb.

Does dried fruit have carbs​?

Dried fruit is a great way of preserving fruit so that it can be stored for a longer time. When fruit is dried, it reduces in size, but the carb content isn’t reduced, so 2-3 dried apricots have the same carb content as 2-3 fresh apricots. A 5-a-day portion of dried fruit weighs 30g (compared to 80g of fresh fruit), which contains around 15 to 20g of carbs.

Dried fruit is naturally packaged with all of the same health benefits as fresh fruit, and dried fruit can be a great addition to your diet to help you get your 5-a-day (or more!) fruit and veg. Sultanas on your porridge or some prunes as a mid-morning snack are an easy way to get some fibre into your day.