Low carb fruits
The least net carbs per serving among fruits is in passion fruit (2.3 g per 1 fruit), then avocado (2.5 g per 1 fruit) and apricot (3.1 g per 1 apricot). 6 of the 44 fruits we compared have 5 g of net carbs or less per serving (net carbs are total carbs minus fiber).
Low carb fruits, ranked per serving
| # | Food | Serving | Net carbs | Calories | Net carbs per 3.5 oz (100 g) |
|---|---|---|---|---|---|
| 1 | Passion fruit | 1 fruit (18 g) | 2.3 g | 17 calories | 13 g |
| 2 | Avocado | 1 fruit (4.8 oz, 136 g) | 2.5 g | 227 calories | 1.8 g |
| 3 | Apricot | 1 apricot (1.2 oz, 35 g) | 3.1 g | 15 calories | 8.7 g |
| 4 | Rhubarb | 1 cup, diced (4.3 oz, 122 g) | 3.3 g | 26 calories | 2.7 g |
| 5 | Lemon | 1 fruit (2 oz, 58 g) | 3.8 g | 17 calories | 6.5 g |
| 6 | Guava | 1 fruit (1.9 oz, 55 g) | 4.9 g | 37 calories | 8.9 g |
| 7 | Lime | 1 fruit (2.3 oz, 65 g) | 5 g | 20 calories | 7.7 g |
| 8 | Blackberries | 1 cup (5.3 oz, 150 g) | 6.5 g | 64 calories | 4.3 g |
| 9 | Plum | 1 fruit (2.3 oz, 66 g) | 6.6 g | 30 calories | 10 g |
| 10 | Fig | 1 medium (1.8 oz, 50 g) | 8.1 g | 37 calories | 16.3 g |
| 11 | Kiwi | 1 fruit (2.6 oz, 75 g) | 8.2 g | 48 calories | 11 g |
| 12 | Cranberry | 1 cup, chopped (3.9 oz, 110 g) | 9.2 g | 51 calories | 8.4 g |
| 13 | Strawberries | 1 cup (5.3 oz, 150 g) | 9.2 g | 54 calories | 6.2 g |
| 14 | Raspberries | 1 cup (5.3 oz, 150 g) | 9.6 g | 86 calories | 6.4 g |
| 15 | Clementine | 1 fruit (3 oz, 85 g) | 9.8 g | 45 calories | 11.5 g |
| 16 | Tangerine | 1 medium (3.1 oz, 88 g) | 10.2 g | 47 calories | 11.5 g |
| 17 | Dragon fruit | 1 fruit (2.6 oz, 75 g) | 10.8 g | 51 calories | 14.4 g |
| 18 | Nectarine | 1 medium (5 oz, 142 g) | 10.9 g | 55 calories | 7.7 g |
| 19 | Watermelon | 1 cup, balls (5.4 oz, 154 g) | 11 g | 46 calories | 7.1 g |
| 20 | Cantaloupe | 1 cup cubes (5.6 oz, 160 g) | 11.8 g | 54 calories | 7.4 g |
Per 3.5 oz (100 g) the order changes: avocado has 1.8 g, but a usual serving is 1 fruit (4.8 oz, 136 g), which puts it at number 2 per serving. We rank by serving because that is what you eat.
Dried fruit, per 1/4 cup or 1 oz
Drying removes water, so a small handful of dried fruit holds what a whole piece of fresh fruit does, with the sugar and calories to match. We list it separately so fresh and dried fruit are compared fairly.
| # | Food | Serving | Net carbs | Calories | Net carbs per 3.5 oz (100 g) |
|---|---|---|---|---|---|
| 1 | Goji berries | 1 oz (28 g) | 18.2 g | 99 calories | 64.1 g |
| 2 | Dates | 1 oz (28 g) | 19.4 g | 79 calories | 68.3 g |
| 3 | Prune | 1/4 cup (1.4 oz, 40 g) | 22.7 g | 96 calories | 56.8 g |
| 4 | Raisins | 1/4 cup (1.3 oz, 36 g) | 27.8 g | 109 calories | 76.7 g |
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Blackberries: 6.5 g per 1 cup as listed (raw), 16 g per 1 cup frozen (USDA FDC 2709274).
The fruits with the most net carbs
- Plantain: 77.8 g per 1 plantain (9.5 oz, 270 g)
- Tamarind: 68.9 g per 1 cup, pulp (4.2 oz, 120 g)
- Durian: 56.6 g per 1 cup, chopped or diced (8.6 oz, 243 g)
- Mango: 45 g per 1 fruit (11.9 oz, 336 g)
- Pomegranate: 41.5 g per 1 pomegranate (9.9 oz, 282 g)
What counts as high or low
- Low carb has no FDA definition. We rank by net carbs (total carbohydrate minus fiber) per serving, and in combined lists we count 5 g of net carbs or less as low.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Passion fruit: Passion-fruit, (granadilla), purple, raw, FDC ID 169108
- Avocado: Avocados, raw, California, FDC ID 171706
- Apricot: Apricot, with skin, raw, FDC ID 2710815
- Rhubarb: Rhubarb, raw, FDC ID 167758
- Lemon: Lemons, raw, without peel, FDC ID 167746
- Guava: Guavas, common, raw, FDC ID 173044
- Lime: Lime, raw, FDC ID 2709170
- Blackberries: Blackberries, raw, FDC ID 2709273
- Plum: Plums, raw, FDC ID 169949
- Fig: Figs, raw, FDC ID 173021
- Kiwi: Kiwi fruit, raw, FDC ID 2709239
- Cranberry: Cranberries, raw, FDC ID 171722
- Strawberries: Strawberries, raw, FDC ID 2709283
- Raspberries: Raspberries, raw, FDC ID 2709281
- Clementine: Clementine, raw, FDC ID 2709164
- Tangerine: Tangerines, (mandarin oranges), raw, FDC ID 169105
- Dragon fruit: Dragon fruit, FDC ID 2709234
- Nectarine: Nectarines, raw, FDC ID 327357
- Watermelon: Watermelon, raw, FDC ID 167765
- Cantaloupe: Melons, cantaloupe, raw, FDC ID 746770
- Goji berries: Goji berries, dried, FDC ID 173032
- Dates: Dates, medjool, FDC ID 168191
- Prune: Prune, dried, FDC ID 2709211
- Raisins: Raisins, golden, seedless, FDC ID 168164
- Plantain: Plantains, ripe, raw, FDC ID 2710817
- Tamarind: Tamarinds, raw, FDC ID 167763
- Durian: Durian, raw or frozen, FDC ID 168192
- Mango: Mangos, raw, FDC ID 169910
- Pomegranate: Pomegranates, raw, FDC ID 169134
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.