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Fruits High in Fiber, but low in carbs

While fruits are a great source of fiber, many have a high level of carbohydrates. This post will highlight fruit options that are high in fiber but low in carbs.

Table of Contents

It is time to change gears and take a look at EASY FRUITS that are HIGH in FIBER and LOW in CARBOHYDRATES (CARBS).

 

Below are fruits that have a CARB TO CALORIE RATIO of less than 25%, meaning that each fruit calorie contains 25% or less grams of carbohydrates.

 

At the TOP of the list are FRUITS with the LOWEST amount of CARBS per CALORIE (for example, a coconut has 1% grams of carbohydrates per calorie), and as you move down the list, the carbohydrate to calorie ratio increases (for example, blueberries have 25% grams of carbohydrates per calorie).

  1. Coconut, ½ cup – 2 grams of carbs & 4 grams of fiber in 200 calories
  1. Avocado, 100 grams – 9 grams of carbs & 7 grams of fiber in 160 calories
  1. Guava, 100 grams – 14 grams of carbs & 5 grams of fiber in 68 calories
  1. Nectarine, 100 grams –  9 grams of carbs & 2 grams of fiber in 43 calories
  1. Cantaloupe, 100 grams – 8 grams of carbs & 1 gram of fiber in 38 calories
  1. Strawberries, 100 grams – 8 grams of carbs & 2 grams of fiber in 35 calories
  1. Kiwi, 100 grams – 14 grams of carbs & 3 grams of fiber in 64 calories
  1. Peach, 100 grams – 10 grams of carbs & 2 grams of fiber in 46 calories
  1. Pomegranate, ½ cup – 16 grams of carbs & 4 grams of fiber in 72 calories
  1. Blackberries, 100 grams – 10 grams of carbs & 5 grams of fiber in 43 calories
  1. Kumquat, 100 grams – 16 grams of carbs & 7 grams of fiber in 71 calories
  1. Raspberries, 100 grams – 12 grams of carbs & 7 grams of fiber in 52 calories
  1. Orange, 100 grams – 12 grams of carbs & 2 grams of fiber in 50 calories
  1. Passion fruit, 100 grams – 23 grams of carbs & 10 grams of fiber in 97 calories
  1. Plum, 100 grams – 11 grams of carbs & 1 gram of fiber in 46 calories
  1. Mango, 100 grams – 15 grams of carbs & 2 grams of fiber in 60 calories
  1. Papaya, 100 grams – 11 grams of carbs & 2 grams of fiber in 43 calories
  1. Honeydew melon, 100 grams – 9 grams of carbs and 1 gram of fiber in 36 calories
  1. Asian pear, 100 grams – 11 grams of carbs & 4 grams of fiber in 42 calories
  1. Grapefruit, 100 grams – 11 grams of carbs & 2 grams of fiber in 42 calories
  1. Cherries, 100 grams – 16 grams of carbs & 2 grams of fiber in 63 calories
  1. Blueberries, 100 grams – 15 grams of carbs & 2 grams of fiber in 57 calories

*Of note, all listed numbers are rounded to the nearest whole number

I hope you are as excited about this list as we are. When working on making these lifestyle changes, I recommend that you go slow – do not try to do too much all at once. I would simply jot down some notes, and try to consume a couple of the fruits above this week.

 

– Dr. Nicole

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