Low-carbohydrate fruits and forest fruits: which is better?

According to the principles of a low-carbohydrate or ketogenic diet, which fruits are the most and least recommended to eat? Here’s a quick overview of the details: Most forest fruits should be consumed in moderation, as they are naturally sweet (and full of sugar).

Check out the guide below for more information. On the left, there are options that indicate a lower carbohydrate content.

Forest fruits

The percentage of digestible carbohydrates, or net carbohydrates, is represented by all numbers (fibre is not included). This means that 100 grams of forest fruit (roughly three handfuls) will contain a specific number of carbohydrate grams.

On a raw, low-carbohydrate diet, small amounts of raspberries, blackberries, and strawberries can be consumed. In theory, however, you can eat any type of forest fruit if you follow the principles of a less restrictive low-carbohydrate diet.

Blueberries have a higher carbohydrate content, so eat them sparingly and in small amounts if you’re on a strict low-carbohydrate diet.

How do you deal with fruits?

As you can see, all fruits have a high carbohydrate content (mostly in the form of sugar). Fruit is sweet because of this! Nature’s candy is fruit.

A medium-sized apple (150 g) might have about a dozen grams of carbohydrate in it.

What’s the safe limit?

If you follow the principles of a ketogenic and strictly low-carb diet (less than 20 grams of carbs per day), you’ll probably prefer to switch from fruit to forest fruit, or simply pick a small fruit every now and then, such as a plum or a few cherries.

Even on a moderately low-carbohydrate diet (20-50g per day), fruit should be limited to no more than once per day. If fruits are your primary source of carbohydrate on a low-carbohydrate diet (50-100g per day), you can juice two or three fruits per day.

The fruits with the highest carbohydrate content are grapes and bananas, as shown in the attached image.

10 low-carbohydrate fruits

Let’s say you want to eat a fruit (or some forest fruit) once in a while while keeping your carbohydrate intake low. So, what kind of fruit is the best option?

The best options are listed below, ranked by net carbohydrate grammes per serving (one medium-sized fruit or half a cup).

1. Raspberries – Half a cup (60 g) has 3 g of carbohydrate.
2. Blackberries – Half a cup (70 gr) has 4 grams of carbohydrate.
3. Strawberries – half a cup (100 g) contains 6 g of carbohydrates.
4. Blueberries – Half a cup (50 g) contains 6 g of carbohydrates.
5. Plum – one medium-sized plum (80 g) contains 6 g of carbohydrates.
6. Clementine – one medium size (75 g) contains 7 g of carbohydrates.
7. Kiwi – one medium size (70 g) contains 8 g of carbohydrates.
8. Cherries – Half a cup (90 g) has 9 g of carbohydrate.
9. Cantaloupe Melon – One cup (160 g) has 11 g of carbohydrate.
10. Peach – one medium size (150 g) contains 13 g of carbohydrates.

A medium-sized orange contains around 15 g of carbohydrate, an apple contains around 18 g, and a medium-sized banana contains around 25 g.

Worst choice

Keep in mind, however, that the fruit is still superior to many other store-bought snacks, such as muffins and sweets. Fruits (including bananas) contain far fewer carbohydrates than sweet snacks.