Eating fruit is one of life’s pleasures, it’s sweet, it’s juicy and can provide a great snack on the go. Fruits have many natural benefits such as being a great source of dietary fibre; they also contain essential nutrients and vitamins and are generally low in fat and sodium.
Fruit is normally avoided by those following a very Low Carb eating plan e.g. Keto <20g However, there are many of us who still enjoy it from time to time, or have the flexibility in their plan to have fruit daily.
We have compiled a list of 20 fruits with 15g of carbs or less per serve.
|Fruit||Carbs per 100g||Carbs per SERVE|
|Pear||9.6g||15g - 1 medium (140g)|
|Apple||11.9g||14g - 1 medium (150g)|
|Orange||8g||12g - 1 medium (160g)|
|Pineapple||8.2g||11g - 1 cup (140g)|
|Papaya||6.9g||10g - 1 cup (140g)|
|Watermelon||6.4g||10g - 1 cup (150g)|
|Rockmelon||5.7g||9g - 1 cup (160g)|
|Peach||8.7g||9g - 1 medium (120g)|
|Nectarine||8.1g||9g - 1 medium (120g)|
|Mandarin||9g||8g - 1 medium (90)|
|Figs||8g||8g - 2 medium (100g)|
|Kiwi fruit||8.6g||7g - 1 medium (80g)|
|Plum||6.5g||6g - 1 medium (90g)|
|Blueberries||10.6g||6g - 1/2 cup (50g)|
|Blackberries||7.5g||5g - 1/2 cup (70g)|
|Grapefruit||5.4g||5g - 1/2 large (95g)|
|Passionfruit||5.7g||5g - 2 large (80g)|
|Apricot||6.6g||5g - 2 medium (80g)|
|Strawberries||3.9g||5g - 1/2 punnet (125g)|
|Raspberries||7.3g||4g - 1/2 cup (50g)|
‘LowER’ to Low Carb Fruit choices.
20. 1 medium Pear, 15g carbs
With over 3000 varieties of pears across the world, this sweet fruit has a fibrous centre. Unexpectedly good as a topping on toast, or try the Low Carb Pear and Walnut Muffin recipe.
19. 1 medium Apple, 14g carbs
So many varieties to choose from, my faves are Pink Lady, Granny Smith and Jazz apples. The perfect addition to muffins or cut in wedges and spread with peanut butter.
18. 1 medium Orange, 12g
Oranges always remind me of when I played Netball as a kid. Super juicy and full of vitamin C. Use the zest in cookies or make yourself some Orange and Poppyseed Protein Muffins ?
17. 1 cup Pineapple, 11g
Pineapple is one of my favourite fruits, perfect as is, or when grilled on the BBQ ? Pop it on your Pizza (if that is your thing) OR you can check out our Hawaiian Pizza Muffins recipe. If using the canned stuff, always looks for canned in juice vs syrup and drain well.
16. 1 cup Papaya, 10g
Also known as ‘Paw Paw’, Papaya is a tropical fruit and is commonly used in salads. Rich in fibre, vitamin C and is known to aid digestion. Simply slice up and sprinkle with a touch of lemon juice ? Try creating a spicy Thai salad with chilli’s, soy and shredded papaya.
15. 1 cup Watermelon, 10g
Often associated as a cold snack for a summer’s day, watermelon as you might guess from the name, contains 92% of water. Despite this, it’s a nutrient dense food that’s low in calories but still provides high levels of vitamins and minerals.
14. 1 cup Rockmelon, 9g
Also known as Cantaloupe, Rockmelon is a great source of fibre, vitamin A and C and potassium. Eat it as is, or pop it into salads, BBQ it, enjoy it with yoghurt or fresh cream or wrap it in prosciutto.
13. 1 medium Peach, 9g
Part of the Rose family along with apricots, plums and almonds, some health experts believe that they are the fruit that can help reduce anxiety. Either way, team with cottage cheese to create a protein-packed snack on the go, or as a dessert pop onto a grill and serve with cream, yoghurt of sugar-free Vanilla icecream.
12. 1 medium Nectarine, 9g
Almost genetically identical to peaches, nectarines have a sofa skin rather than a fuzzy one like peaches. Try roasting nectarines with a drizzle of honey and crumbling some almonds on top – they make a tasty dessert for a dinner party.
11. 1 medium Mandarin, 8g
A convenient little snack to take with you. The smaller kind is 5g per portion, so even lower. These are available in Winter in Oz, and are perfect little treat if you are craving something sweet.
10. 2 medium Figs, 8g
Figs make the perfect accompaniment to a cheese board (don’t forget the Quince paste too), or add to your Protein Pizza with rocket and a drop of balsamic, or as a snack slice one up (4g carbs) and serve on top of greek yoghurt and flaked almonds.
9. 1 medium Kiwifruit, 7g
Also known as a Chinese Gooseberry. These are another great source of vitamin C and fibre. You can eat the skin, however, most people don’t like the texture of it, so you can peel it off. Cut into wedges or slices and serve with yoghurt on top of your Protein Pancakes.
8. 1 medium Plum, 6g
Rich in minerals and a great source of potassium. Plums are a great handy little snack, just rinse and eat. Another summer fave in Australia. Are also great on the BBQ, then served with yoghurt or cream for a dessert.
7. 1/2 cup of Blueberries, 6g
Considered a superfood, packed full of vitamin C, potassium and antioxidants. Blueberries are great for mixing through yoghurt as a snack or making a batch of Protein Blueberry muffins.
6. 1/2 cup of Blackberries, 5.2g
Blackberries are my favourite berry, followed by strawberries. Super high in antioxidants and they are a great source of fibre. They are just as convenient as blueberries but have a slight tartness. Pop them in your muffins, or serve with yoghurt.
5. 1/2 large Grapefruit, 5g
They come in a few varieties, however, I find the red (ruby grapefruit) the nicest. This is one of my favourite citrus fruits the semi-sweet/ semi bitter flavour may be tricky to get used to, but its super refreshing and packed full of vitamin C and antioxidants. Grapefruits compliment feta and walnuts in a fresh salad.
4. 2 large Passionfruit, 5g
Passionfruit comes from the passion flower that originates from Southern Brazil. The crunch that comes with this fruit makes it an ideal topping for your protein pancakes or simply stir it through your yoghurt for brekkie or a snack.
3. 2 medium Apricots, 5g
Like most stonefruits, these are great as they are, or grilled and served with yoghurt or ice cream. A great source of fibre and antioxidants. High in vitamin A and C.
2. 1/2 punnet of Strawberries, 5g
Strawberries are a favourite for low carbers. A super convenient snack. They are also super yummy serves with Protein Pancakes and sugar-free maple syrup or yoghurt. Half a punnet is 125g which is a decent serve, which is why they are so awesome as a snack! ?
1. 1/2 cup Raspberries, 4g
Raspberries are a great source of vitamin C, fibre and antioxidants like most berries. They are more tart than strawberries but are super tasty in a salad, served with yoghurt or you can make a batch of our Protein Raspberry Blondies. Or a batch of our Low carb Chocolate and Raspberry Muffins.
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Sources: All the nutritional information for this article was sourced from the nutrition data provided by the Food Standards Australia food nutrient database found here: http://www.foodstandards.gov.au/
- Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.