Low-Carb Fruit: Lists of the Best and Worst Choose Low-Sugar Fruit

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Fruit is an area where some of the low-carb diets part company, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don’t allow fruit at all in the first phase. In general, your best bet fruits are the ones near the top of this list, but do check carb counts (alphabetical list). These are roughly arranged by sugar content – where the information is available, based on a half-cup serving of fruit. However, since carb counts vary, all nutritional information is always approximate.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Quick Tip to Help you Remember Fruits High and Low in Sugar

Fruits Lowest in Sugar

Small Amounts of Lemon or Lime

Rhubarb

Raspberries (more about berries on low carb diets)

Blackberries

Cranberries
Fruits Low to Medium in Sugar

Strawberries

Casaba Melon

Papaya

Watermelon

Peaches

Nectarines

Blueberries

Cantaloupes

Honeydew melons

Apples

Guavas — Pineapple Guavas (Feijoa) and Strawberry Guavas are probably similar, but information that directly compares them is not available

Apricots

Grapefruit
Fruits Fairly High in Sugar

Plums

Oranges

Kiwifruit

Pears

Pineapple
Fruits Very High in Sugar

Tangerines

Cherries

Grapes

Pomegranates

Mangos

Figs

Bananas

Dried Fruit, such as dates, raisins, dried apricots, and prunes.

By Laura Dolson, about.com

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