Fruit is healthy, but the carb counts vary wildly — a single banana has more carbs than two cups of strawberries. Here's the complete reference, plus the lowest-carb picks if you're tracking sugar or blood glucose.
Quick reference: carbs in common fruits
All numbers are per typical serving, sorted from highest to lowest net carbs (carbs minus fiber).
| Fruit | Serving | Total carbs | Sugar | Fiber | Net carbs |
|---|---|---|---|---|---|
| Banana (medium, 118g) | 1 fruit | 27g | 14g | 3g | 24g |
| Mango (1 cup chopped) | 165g | 25g | 23g | 3g | 22g |
| Grapes (1 cup) | 150g | 27g | 23g | 1g | 26g |
| Pineapple (1 cup chunks) | 165g | 22g | 16g | 2g | 20g |
| Apple (medium, 182g) | 1 fruit | 25g | 19g | 4g | 21g |
| Pear (medium, 178g) | 1 fruit | 27g | 17g | 6g | 21g |
| Orange (medium, 131g) | 1 fruit | 15g | 12g | 3g | 12g |
| Kiwi (1 fruit, 69g) | 1 fruit | 10g | 6g | 2g | 8g |
| Cherries (1 cup) | 138g | 25g | 20g | 3g | 22g |
| Watermelon (1 cup diced) | 152g | 11g | 9g | 1g | 10g |
| Cantaloupe (1 cup diced) | 160g | 13g | 12g | 1g | 12g |
| Peach (medium, 150g) | 1 fruit | 14g | 13g | 2g | 12g |
| Plum (medium, 66g) | 1 fruit | 8g | 7g | 1g | 7g |
| Blueberries (1 cup) | 148g | 21g | 15g | 4g | 17g |
| Blackberries (1 cup) | 144g | 14g | 7g | 8g | 6g |
| Raspberries (1 cup) | 123g | 15g | 5g | 8g | 7g |
| Strawberries (1 cup sliced) | 152g | 12g | 7g | 3g | 9g |
| Grapefruit (½ medium) | 123g | 13g | 8g | 2g | 11g |
| Avocado (½ medium) | 100g | 9g | 0g | 7g | 2g |
| Lemon (1 fruit) | 58g | 5g | 1g | 2g | 3g |
The highest-carb fruits
Bananas, mangoes, grapes and pineapple top the list. A medium banana has the same net carbs as a slice of bread. If you're managing blood sugar or following a low-carb plan, these are the ones to portion carefully (half a banana is roughly 12g net carbs — a much friendlier serving).
The lowest-carb fruits
If you want fruit without the carb hit, these are your best picks:
- **Avocado** — 2g net carbs per half. Yes, it's a fruit.
- **Lemon and lime** — 3g per fruit. Mostly used as flavor anyway.
- **Blackberries** — 6g per cup. Highest fiber-to-sugar ratio of any berry.
- **Raspberries** — 7g per cup. Same idea.
- **Strawberries** — 9g per cup. The diabetic-friendly classic.
- **Watermelon** — 10g per cup. High water content means the sugar is diluted.
Carbs in fruit vs blood sugar
Total carbs matter, but so does *how fast* they hit your blood. Whole fruit comes packaged with fiber, water and some fat (in avocado), which slows absorption — that's why a whole apple raises blood sugar much less than apple juice with the same carb count. Juicing strips out the fiber. Drying concentrates the sugar: a small box of raisins has more sugar than a full cup of grapes.
Practical rules: - Eat fruit whole, not juiced. - Pair higher-carb fruit with protein or fat (banana + peanut butter, apple + cheese) to flatten the glucose response. - Berries are nearly always the safe answer if you're glucose-sensitive. - Dried fruit is a treat, not a snack.
How Carb Lens helps
Don't want to memorize this table? Snap a photo of any fruit or fruit-based meal in the Carb Lens scanner — net carbs, sugar and a glycemic impact rating land in about a second. It's especially handy for mixed bowls (smoothie bowl, fruit salad) where the math gets ugly fast.