Here is some information about the carbohydrate content in fruits. Read about low carbohydrate fruits.
Carbohydrate Content in Fruits
Fruits are a rich source of carbohydrates and are a must in one�s everyday diet. Fruits can be had raw fruit, while some can even be cooked. Fruit juice is another variation that people often indulge in in but raw fruits are recommended for a basic carbohydrate diet, rather than fruit juices. It has been found through studies that 50-60% of daily calorie intake should come from carbohydrates. There are three types of carbohydrates; sugar, fiber and starch. Sugar is a carbohydrate found in fruits. This is exactly the reason why diabetic patients are advised to consume only carb-low fruits which would enable them to control their blood sugar levels. Even to those people who are on a mission for weight reduction, the first advice given by the doctors is to reduce the carbohydrate content of the diet which in turn, helps with weight loss. However, the question is always which fruit to choose and which fruits to avoid. Read through this article to get an idea about the carbohydrate content in fruits.
Carbohydrates In Fruits
| Fruit |
Carbohydrate Content |
| Apple |
10.5 grams |
| Apple cooking |
9 grams |
| Apricot |
6.7 grams |
| Avocado |
2 grams |
| Banana |
26 grams |
| Blackberries each |
0.2 grams |
| Blackcurrant each |
0.25 grams |
| Cherry each |
0.6 grams |
| Damson |
7.2 grams |
| Dates |
3.3 grams |
| Gooseberries |
0.65 grams |
| Grapes each |
0.6 grams |
| Grapefruit whole |
23 grams |
| Guava |
4.4 grams |
| Kiwi |
8 grams |
| Lemon |
3.4 grams |
| Lychees |
0.7 grams |
| Mango |
9.5 grams |
| Melon |
26 grams |
| Nectarines |
9 grams |
| Orange |
8.5 grams |
| Passion Fruit |
3 grams |
| Peach |
7 grams |
| Pear |
12 grams |
| Pineapple |
12 grams |
| Plum |
6 grams |
| Prunes |
2.2 grams |
| Raisins |
1.4 grams |
| Raspberries each |
0.2 grams |
| Rhubarb |
0.8 grams |
| Satsumas |
8.5 grams |
| Strawberries (1 average) |
0.6 grams |
| Sultanas |
1.4 grams |
| Tangerine |
6 grams |
Fruits are a good source of fiber, nutrients and antioxidants. Compared to vegetables, fruits are a better source of carbohydrates. Another form of carbohydrates seen in fruits is dietary fiber, which is very beneficial for our health as it improves bowel functioning, increases transit time and satiety, decreases the risk of obesity, diabetes, constipation, diverticulitis and other complications.
Low Carbohydrate In Fruits
Things To Remember
- While fruit is considered as healthy d, the high sugar content in fruit juices make you susceptible to colorectal cancer.
- Remember that dried fruits have a higher amount of carbohydrates than non-organic fruits.
- Most fleshy fruits such as melons, bananas, apples, and mangoes contain relatively higher amounts of carbohydrates. Each of these fruits contains just between 100 to 150 calories.
- Fruits such as strawberries, blueberries, grapes, and cranberries do not contain many carbohydrates as other fruits.
- Those fruits that are high in carbohydrate content are also high in fiber and thermic effect and contain low glycemic index and low energy density. It is always preferable to avoid such fruits.
- The intake of fruits like mango and sapodilla is generally not advised for diabetic patients as they are loaded with carbohydrates.
- However, these is no gainsaying that carbohydrate rich fruits helps in increasing the digestive health, stabilizing the blood cholesterol levels and blood sugar levels and enabling a healthy nervous system. A carbohydrate-rich fruit diet is highly recommended for athletes.
- While on a low carbohydrate diet, make sure you have avocado and nuts as part of your diet. Consuming 2-3 servings of low carb fruits will not do any harm though diabetic patients must try to restrict the number of servings.
- Avoiding high-carb fruits help in preventing diabetes, heart diseases and weight related issues. Low carb fruits which have a lower protect your heart from damage due to fats.
- However, prior to dismissing the fruit as loaded with sugar, take into consideration the amount of sugar or carbs you eat and the form of carbohydrate. Always remember that there exists a huge difference between the nutritional value of natural carbohydrates found in fruits and those in sugars and starches.
Most of the fruits are rich in carbohydrates which is not a great option for diabetic people or those on a strict weight-loss diet. However, prior to dismissing all the fruits as ones with high sugar, the form of carb and the amount of natural sugar must also be taken into consideration. Hope this article familiarizes you with the low carb and fruits rich in carbohydrates.
