Carbohydrates are one of the three macronutrients our bodies need, alongside protein and fat.
They provide us with energy to fuel our daily activities. However, not all carbs are created equal. Some carbs, like those found in fruits, come bundled with essential vitamins, minerals, and fiber, making them a nutritious choice.
We must keep an eye on our carb intake. It’s essential to be mindful of the types and amounts of carbs we consume. This includes those from fruits.
That’s why I’ve put together this comprehensive chart to help you navigate the world of carbs in fruits with ease. It’s a chart that shows the total and net carbs in fruit.
Carbs In Fruit Chart
Here is the list of carbs in fruits with their approximate net carbs, fiber, and total carbs per 100-gram serving.
| Fruit | Net Carbs (grams) | Fiber (grams) | Total Carbs (grams) |
|---|---|---|---|
| Apple | 11.4 | 2.4 | 13.8 |
| Banana | 20.9 | 2.6 | 23.5 |
| Orange | 8.3 | 2.4 | 10.6 |
| Grapes | 16.3 | 0.9 | 17.7 |
| Kiwi | 11.1 | 2.1 | 13.2 |
| Pineapple | 13.1 | 1.4 | 14.5 |
| Strawberry | 5.7 | 2.0 | 7.7 |
| Watermelon | 7.5 | 0.4 | 8.1 |
| Blueberries | 12.1 | 2.4 | 14.5 |
| Mango | 14.8 | 1.6 | 16.4 |
| Papaya | 10.8 | 1.8 | 12.6 |
| Peach | 8.4 | 1.5 | 9.9 |
| Pear | 12.1 | 3.1 | 15.2 |
| Plum | 8.7 | 1.4 | 10.1 |
| Cherry | 12.2 | 1.6 | 13.8 |
| Raspberry | 5.4 | 6.5 | 11.9 |
| Blackberry | 4.3 | 5.3 | 9.6 |
| Cranberry | 4.6 | 4.6 | 9.2 |
| Lemon | 2.5 | 2.8 | 5.2 |
| Lime | 1.7 | 1.8 | 3.5 |
| Avocado | 0.9 | 6.7 | 7.6 |
| Tomato | 2.7 | 1.2 | 3.9 |
| Guava | 8.9 | 5.4 | 14.3 |
| Passion fruit | 7.4 | 10.4 | 17.8 |
| Dragon fruit | 9.0 | 3.0 | 12.0 |
| Lychee | 16.5 | 1.3 | 17.8 |
| Persimmon | 18.6 | 3.6 | 22.2 |
| Apricot | 3.9 | 2.0 | 5.9 |
| Fig | 16.3 | 2.9 | 19.2 |
| Grapefruit | 6.8 | 1.1 | 7.9 |
| Cantaloupe | 8.2 | 0.9 | 9.1 |
| Honeydew melon | 8.2 | 0.8 | 9.0 |
| Kiwifruit | 9.0 | 3.0 | 12.0 |
| Nectarine | 8.5 | 1.7 | 10.2 |
| Pomegranate | 17.2 | 4.0 | 21.2 |
| Tangerine | 9.2 | 1.8 | 11.0 |
| Raspberry | 5.4 | 6.5 | 11.9 |
| Blackberry | 4.3 | 5.3 | 9.6 |
| Cranberry | 4.6 | 4.6 | 9.2 |
| Lemon | 2.5 | 2.8 | 5.2 |
| Lime | 1.7 | 1.8 | 3.5 |
| Avocado | 0.9 | 6.7 | 7.6 |
| Tomato | 2.7 | 1.2 | 3.9 |
| Guava | 8.9 | 5.4 | 14.3 |
| Passion fruit | 7.4 | 10.4 | 17.8 |
| Dragon fruit | 9.0 | 3.0 | 12.0 |
| Lychee | 16.5 | 1.3 | 17.8 |
| Persimmon | 18.6 | 3.6 | 22.2 |
| Apricot | 3.9 | 2.0 | 5.9 |
| Fig | 16.3 | 2.9 | 19.2 |
| Grapefruit | 6.8 | 1.1 | 7.9 |
| Cantaloupe | 8.2 | 0.9 | 9.1 |
| Honeydew melon | 8.2 | 0.8 | 9.0 |
| Kiwifruit | 9.0 | 3.0 | 12.0 |
| Nectarine | 8.5 | 1.7 | 10.2 |
| Pomegranate | 17.2 | 4.0 | 21.2 |
| Tangerine | 9.2 | 1.8 | 11.0 |
Types of Carbs in Fruits
And when we talk about getting our carb fix, fruits are among the most delicious and nutritious options.
As you know, carbs are a vital source of energy for our bodies, but not all carbs are created equal.
Different types of carbs are found in fruits, each with its unique impact on our bodies. So I researched about it and mentioned the types of carbohydrates below :
Simple Carbohydrates
Simple carbs are the sugars found naturally in fruits. These include glucose, fructose, and sucrose.
Glucose is our bodies’ primary energy source, providing quick fuel for our cells.
And fructose is fruit sugar, offering a sweet taste, while sucrose is a combination of glucose and fructose.
Fruits like bananas, grapes, and oranges are rich in simple carbohydrates, giving you an instant energy boost.
Complex Carbohydrates
Unlike simple carbs, complex carbs take longer to digest, providing a sustained release of energy.
They are made up of longer chains of sugar molecules. In fruits, complex carbs mainly come in the form of fiber. Fiber is essential for digestive health, helping to regulate bowel movements and prevent constipation.
Apples, pears, and berries are excellent sources of complex carbohydrates.
Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion in the small intestine, reaching the large intestine intact.
Once there, it acts as a prebiotic, feeding the beneficial bacteria in your gut. This can have numerous health benefits, including improved digestion and better blood sugar control.
Some fruits, such as green bananas and unripe papayas, contain resistant starch, making them a good choice for gut health.
Glycemic Index
Here in our carbs in fruit chart, I mentioned the total carbs, fiber, and net carbs in fruits. It’s also necessary to understand the GI index.
The glycemic index (GI) measures how quickly food-related carbohydrates raise blood sugar levels.
Low-GI fruits release glucose slowly into the bloodstream, providing a steady source of energy and helping to keep blood sugar levels stable.
On the other hand, high-GI fruits, cause a rapid spike in blood sugar levels, followed by a crash.
Nutritionists recommended to choose fruits with a lower GI, such as cherries, grapefruits, and pears, which can help manage blood sugar levels and reduce the risk of type 2 diabetes.
Must Read: Sunflower Lecithin Benefits
Balancing Carbs with Other Nutrients
Pairing fruits with protein or healthy fats can help slow down the absorption of carbohydrates, preventing sudden spikes in blood sugar levels.
For example, enjoy apple slices with almond butter or Greek yogurt topped with berries for a balanced snack.
Below you can download the pdf file of the fruit carbs chart.
How to Use the Carbs in Fruit Chart
Now that you know which fruits are low, moderate, and high in carbs, you can use this information to plan your meals and snacks more effectively.
To go low-carb, make sure to include lots of berries and other fruits that are low in carbs when you eat.
One of the great advantages of the carbs in fruit chart is that it allows you to compare the carb content of different fruits.
Use this feature to compare and choose fruits that fit your dietary preferences and goals.
For most adults, nutrition experts suggest that if you consume 3,000 calories a day, you should aim for between 900 and 1,300 calories from carbs.
Typically, adults are advised to consume around 45 to 60 grams of carbohydrates per meal.
On average, Americans intake about 210 grams of refined carbohydrates daily. However, the Guidelines for Americans that 45% to 65% of your daily calories should come from carbohydrates.
Now, It’s clear that there’s often room for improvement. This is when it comes to making healthier carb choices.
If you’re more flexible with your carb intake, you can enjoy a wider variety of fruits, including those higher in carbs.
I hope these carbs in the fruit chart will enlighten you and regarding any question about it, you can message us in our Allfit Well Facebook or Linkedin Community.
