Carbohydrates are a type of nutrient that your body uses for energy.
Carbohydrates are divided into two main groups: simple and complex. Simple carbohydrates include sugar, fruits and vegetables. Complex carbohydrates include grains, legumes and starchy vegetables such as potatoes or corn.
The 2010 Dietary Guidelines for Americans recommend that adults get 45 to 65 percent of their calories from carbohydrates. But not all types of carbohydrates have the same effect on your blood sugar levels or your waistline. Fruits are rich in nutrients and provide an excellent source of vitamins and minerals, including vitamin C, potassium and fiber. Fruits also contain natural sugars (fructose) that provide energy to your body but often don’t spike blood sugar levels like refined sugars do.
It is important to know which fruits have carbohydrates, because different people have different requirements for carbohydrates in their diet.
Bananas, apples, mangoes, pears and watermelons contain a lot of carbohydrates. But they are also rich in fiber and other nutrients that help to keep you healthy. So you can enjoy these fruits in moderation.
Fruits with less carbohydrates:
Strawberries and blueberries are low in carbohydrates, as well as citrus fruits like oranges and grapefruits. Cherries also contain fewer carbohydrates than most other fruits. These fruits can be enjoyed as snacks between meals or instead of dessert at dinner time.
Dry fruits with low carbohydrates:
Dry fruits such as dates, figs, raisins and prunes contain very little sugar compared to other types of fruit. They also have a higher concentration of fiber – up to 6 grams per 100 grams! You can eat dry fruits as a snack between meals or add them to salads or yogurt for extra flavor and texture without adding a lot of calories or sugar
There are many fruits that have a high carbohydrate content, including:
Bananas – 35 grams per 100 g
Pineapples – 30 grams per 100 g
Dry fruits with low carbohydrates
Dry fruits are much lower in carbohydrates than fresh fruit. However, they do contain sugar so it is important to check the label. Some examples include:
Apricots – 9 grams per 100 g (fresh) or 12 grams per 100 g (dried)
Cherries – 7 grams per 100 g (fresh) or 9 grams per 100 g (dried)
Figs – 11 grams per 100 g (fresh) or 5 grams per 100 g (dried)
Prunes – 2 grams per 100 g (fresh) or 3 grams per 100 g (dried)
Fruits are good sources of carbohydrates, but the amount depends on the type of fruit. Fruits with high carbohydrates include:
Bananas
Pears
Apples
Melons (cantaloupe and honeydew)
1. Apples: An apple a day keeps the doctor away, but it could also keep you in the bathroom for several hours. The glycemic index of an apple is 55. A medium-sized apple has 22 grams of carbs and 2 grams of fiber, which means that its net carbs are 20 grams.
2. Apricots: Apricots are sweet and delicious, but they have more than 10 grams of net carbs per serving. They also contain a fair amount of sugar.
3. Bananas: Bananas are one of the most popular fruits on earth because they’re so versatile and delicious! But they’re not low in carbs — each banana has around 27 grams of net carbs per serving!
Fruits with carbohydrates
Fruits are rich in carbohydrates and have a high glycemic index. This means that they are easily digested and absorbed into our body. The major sources of carbohydrates in the diet of an average person are cereals, whole grains and potatoes. Fruits also contain a significant amount of carbohydrates.
The fruits with the highest content of carbohydrate include:
Bananas: They contain about 27 grams of sugar per 100 gram fruit.
Sugarcane: It contains about 25 g sugar per 100 g fruit.
Grapes: They contain about 20 g sugar per 100 g fruit.
Figs: They contain about 15 g sugar per 100 g fruit.
Peach: It contains about 10 grams of sugar per 100 grams fruit.
Fruits are the best source of vitamins and nutrients. They are also a good source of fiber. Some fruits have high amount of carbohydrates, while some have less. The following are some fruits with the lowest carbohydrate content:
Dry fruits: Dry fruits have low carbohydrates and they can be consumed every day in your diet plan. Dry fruits are also rich in proteins and minerals like iron, zinc, potassium etc.
Low Carbohydrate Fruits
Figs: 8 g (per 100 g)
Guava: 11 g (per 100 g)
Raisins: 23 g (per 100 g)
Prunes: 21 g (per 100 g)
Fruits with the lowest carbohydrates
Berries (1 cup) – 8.5 grams of carbohydrates
Cherries (1 cup) – 11 grams of carbohydrates
Grapefruit (1/2 fruit) – 11 grams of carbohydrates
Kiwifruit (1 fruit) – 7 grams of carbohydrates
Lemon or lime juice (2 tbsp) – 3 grams of carbohydrates
Orange juice (1/2 cup) – 12 grams of carbohydrates
The following fruits have the lowest carbohydrates.
Avocado, 1 whole (8 oz or 226 g)
Grapefruit, 1/4 fruit (4.4 oz or 122 g)
Cucumber, 1/2 large (8.3 oz or 236 g)
Melon, cantaloupe, 1 wedge (3/4 cup or 156 g)
Mango, 1/2 medium (5.6 oz or 157 g)
Pineapple, canned in juice and drained, 1/2 cup (5.6 oz or 157 g)
Strawberries, fresh, sliced, 8 large (1 cup or 162 g)
The following low carbohydrate fruits are listed in order from lowest carb content to highest.
1. Passion fruit (1 gram per 100g)
2. Avocado (3 grams per 100g)
3. Apricots (5 grams per 100g)
4. Cherries (6 grams per 100g)
5. Watermelon (7 grams per 100g)
6. Blueberries (8 grams per 100g)
7. Cantaloupe melon (8 grams per 100g)
8. Grapefruit (9 grams per 100g)
9. Kiwi fruit (10 grams per 100g)
Here are the top fruits with the lowest amount of carbohydrates:
1. Apricots. One medium apricot has 10 grams of carbs and 3 grams of fiber, so it’s still a fruit you need to watch if you’re on a low-carb diet.
2. Avocados. One avocado has 15 grams of carbs and 11 grams of fiber, so it’s well within the range of healthful choices when it comes to fruits with low carbs.
3. Blueberries. One cup of blueberries contains only 9 grams of carbs and 8 grams of fiber, making them an excellent choice for someone who wants to stay within their carb limit while enjoying this delicious fruit.
4. Cantaloupe (with no added sugar). One cup of cantaloupe chunks has 15 grams of carbs and 4 grams of fiber, making this melon an excellent choice for anyone watching their carb intake while trying to stay healthy at the same time.”