15 Low-Sugar Fruits& Vegetables Good For Your Low-Carb Diet

Is Sugar In Fruit Bad For You?

It is important to be mindful of the sugar content in fruits, particularly if you have specific health concerns such as diabetes.

While fruits offer a plethora of vitamins, minerals, and dietary fiber, their natural sugars can affect blood sugar levels (1). Individuals with diabetes or those monitoring their carbohydrate intake need to be particularly vigilant about the sugar in the fruits they consume.

Remember that not all fruits have equal sugar content.

Fruits such as strawberries and blackberries are excellent choices as they are low in sugar but rich in potassium and antioxidants (2), (3).

Discover below the list of low-sugar fruits and vegetables suitable for a low-carb diet.

15 Best Low-Sugar Fruits & Vegetables For Low-Carb Diets

Low-Sugar Fruits

1. Apple

Apples are highly nutritious. A medium-sized (182 g) apple contains 19 g of sugar, 25 g of carbs, and 5 g of fiber (4). The phytochemicals in apples support weight management, are diabetes-friendly, and aid in improving bone, pulmonaryⁱ  XIt refers to the health of our lungs which depends on our lifestyle. It is important to maintain it to prevent diseases like asthma. , and gastrointestinal health (5). Snack on this low-sugar fruit or add it to porridge for a healthy breakfast.

2. Strawberries

Like any other berries, strawberries are low in sugar and high in fiber content. One cup of whole strawberries (144 g) contains only 7 g of sugar and 3 g of fiber (2). Strawberries are loaded with vitamin C (an antioxidant) and minerals like potassium, calcium, phosphorus, magnesium(2). You can consume strawberries in salads, smoothies, as wheat pancake topping, and with oatmeal.

3. Watermelon

Watermelon is loaded with water, dietary fiber, and antioxidants. A cup of watermelon (154 g) contains only 9.55 g of sugar and 141 g of water. It is also loaded with vitamin A, vitamin C, lycopene, folate, choline, calcium, magnesium, and phosphorus (6). It is good for weight management as it improves satiety and reduces BMI and blood pressure (7).

Note: Though watermelon has a high glycemic indexⁱ  XA rating system of foods (0-100) that are high in carbohydrates and affect our blood glucose levels. , it has a low glycemic load due to its low carbohydrate content (8). However, if you have diabetes, it is best you avoid or consume watermelon in limited quantities (9).

4. Orange

A large orange (184 g) contains 17 g of sugar, 4.42 g of dietary fiber, and 160 g of water (10). Like other citrus fruits, oranges are antioxidant-rich as they are loaded with vitamin C (11). They are also rich in vitamin A, beta carotene, lutein and zeaxanthin, calcium, folate, magnesium, and potassium (10). Drink freshly pressed orange juice with pulp, enjoy a whole orange, or add it to salads to reap its health benefits.

5. Blackberries

Blackberries have the lowest sugar content among all the berries. A serving size of 100 g of blackberries contains only 5 g of sugar, 5 g of fiber, and 10 g of total carbohydrates (3).

Blackberries have been found to increase fat oxidation and improve insulin sensitivity in overweight and obese men. They also have an anti-diabetic effect (12). Snack on a cup of blackberries, or add them to smoothies or a cup of oatmeal.

6. Grapefruit

Grapefruit is a great low-sugar, high-water fruit perfect for your breakfast. A serving size of 100 g of grapefruit contains just 7 g of sugar. It is also loaded with vitamin C, a potent antioxidant (13). Enjoy a juicy grapefruit first thing in the morning to quench your thirst, or in the evening as a healthy snack option.

7. Cantaloupe

Melons have always been popular as low-sugar fruits that are good for a low-carb diet. A serving size of 100 g of cantaloupe provides 1 g of fiber and just 8 g of sugar (14). You can enjoy diced cantaloupe alone or make a cantaloupe salad with mint to give it a fresh touch.

Quick Tip

Choose a ripe cantaloupe to add to your salad or smoothie. Ensure that you look for a heavy, symmetrical and creamy, yellow or light orange cantaloupe with a sweet smell.

8. Avocado

Avocado is christened a “complete food” by nutritionists across the globe due to its high fiber, antioxidant, and healthy fat content. Not to mention that it is another low-sugar and low-carb fruit. A 100 g of avocado contains a negligible 0.66 g of sugar along with 6.7 g of fiber and just 8.53 g of carbohydrates. It contains vitamins C, E, and A. Trace amounts of folate, copper, and protein are also found in this nutty, buttery fruit (15). You can make avocado toast, smoothie, salad, or even ice cream to savor a delicious fruit without consuming too many carbs.

Low-Sugar Vegetables

1. Cucumber

Cucumber is a refreshing and nutritious vegetable that is often used in salads. It is extremely low in sugar and high in water. A serving size of 100 g of cucumber contains only 2 g of sugar with 95 g of water (16). Add some slices of cucumber to your salad bowl and top it with some nuts and seeds to enjoy a low-sugar dish that will keep you satisfied long after eating.

2. Asparagus

Asparagus is a spring vegetable that contains a negligible amount of fat and virtually no sugar. It also contains many other important nutrients that are quite beneficial for the body. A serving size of 100 g of asparagus contains only 2 g of fiber and 2 g of sugar along with 0.1 g of fat (17).

Although asparagus is primarily used as a diureticⁱ  XA pill that increases the production of urine to get rid of excess water in the body and lower the blood pressure. , it can also promote a faster metabolism (18). Roast asparagus with some olive oil for a delicious side dish or add to soups or salads for extra nutrition.

3. Iceberg Lettuce

Iceberg lettuce is the most popular low-calorie and low-sugar vegetable used in salads to provide satiety. A serving size of 100 g of iceberg lettuce contains 96 g of water along with 1 g fiber and just 2 g sugar (19). Combine iceberg lettuce with other vegetables to make a low-carb salad bowl or use a lettuce leaf as a low-carb alternative to wraps for sandwiches.

4. Broccoli

Broccoli is a cruciferous vegetable that is low in sugar and perfect for any kind of diet, including the low-carb diets. A serving size of 100 g of broccoli contains 3 g of fiber and 2 g of sugar (20). Broccoli is also vitamin-packed, containing vitamins A, C, D, E, and K, dietary fiber, calcium, iron, phosphorus, zinc, and potassium (20). Blanch the broccoli florets and add them to curries or salads. Or you can also sauté them and enjoy over whole grains like quinoa or brown rice for a wholesome meal.

5. Brussels Sprouts

Brussels sprouts are one of the healthiest low-sugar vegetable options and are used in many salad recipes. A serving size of 100 g of Brussels sprouts contain just 2 g of sugar and 4 g of fiber (21).

Brussels sprouts taste delicious tossed in olive oil and roasted, or shaved Brussels sprouts make a great base for slaws and salads. This vegetable is infamous for its bitter taste, which is not always popular, especially among kids. However, if you have diabetes and are looking for a low-sugar vegetable, it is one of the healthiest options on this list (22).

6. Cabbage

Cabbage is another low-fat, low-sugar vegetable that you can indulge in any time and in any form. A serving size of 100 g of cabbage contains 6 g of carbs, 3 g of fiber, and 3 g of sugar that is mainly glucose and fructose (23).

Cabbage is rich in vitamins A, C, D, E, and K. It also contains minerals like calcium, iron, magnesium, zinc, and sodium (23).

Quick Tip

You can add cabbage to your favorite salad, stew, soup, pasta, noodles, sandwich, slaw, or curry.

7. Spinach

This low-sugar, high-water content leafy vegetable is an excellent option to curb your appetite. A serving size of 100 g of spinach contains almost negligible amount of sugar and 91 g of water (24). You can add blanched spinach to your salad, serve raw in salads or blended in smoothies, or steam and serve with roasted or grilled fish or chicken.

Infographic: Low-Sugar Fruits And Vegetables

Many fruits and vegetables contain natural sugar that is not suitable for everyone. While we have covered the fruits and vegetables with low-sugar values in the article, we’d like to highlight some of the easily available ones that you can add to your diet.
Check out the infographic below to learn more in detail about some low-sugar fruits and vegetables.

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Illustration: StyleCraze Design Team

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Frequently Asked Questions

Is banana high in sugar?

Yes, despite being nutrient-dense and healthy, bananas are high in sugar and should be consumed in moderation.

Is papaya high in sugar?

No, the sugar content of papaya is moderate. A cup of papaya has 11 grams of the sugar known as fructose, which does not pose any harm if consumed in moderation.

Is pineapple high in sugar?

Yes, despite being healthy, pineapple is high in sugar. A cup of pineapple contains approximately 16.3 grams of sugar.

Do almonds have sugar?

Yes, almonds have sugar but in very low amounts. A serving of almonds has 1.23 grams of sugar.

Are cashews high in sugar?

No, cashews are not high in sugar. They have a low glycemic index and can be taken in moderation even if you have diabetes.

Image: Stable Diffusion/StyleCraze Design Team

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Discover the tastiest route to a healthier lifestyle with this video! Learn more about the fruits and vegetables that contain low sugar, so you can consume them guilt-free. Check out the video now!

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Staci GulbinMS, MEd, RD, LDN

   

Staci Gulbin is a registered dietitian, freelance writer, health editor, and founder of LighttrackNutrition.com. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. Staci has also been applying her health and wellness knowledge to writing and editing for websites, such as CDiabetes,...more

Priyanka SadhukhanNutritionist, CDE

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also...more

Arshiya SyedaSenior Editor

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more