It’s challenging to get enough fruits and vegetables every day, but it’s vital for your health. Fruits contain nutrients that support our body’s daily functions. At E. Armata Inc., we offer produce delivery in NYC to distribute some of the freshest fruits and vegetables to our customers. We understand that dieters may be wary of certain fruits if they’re trying to cut carbs, so we would like to share some information about the lowest carb options available for your carb intake.
What Fruit Is Lowest In Carbs?
Fruits are packed with natural sugars that contribute to your daily carb count, along with vitamins and minerals your body needs. Here are some of the best low carb fruits and vegetables, with carb counts per 100 grams:
Watermelon
There’s nothing more refreshing than a slice of watermelon on a hot summer day, and it scores the lowest in carbohydrates of the fruits here. Watermelon packs only 7.55 grams of carbs per 100 grams of fruit. Since it is also low in fiber, most of those carbohydrates are absorbed.
Berries
If you’re trying to be mindful of your carbohydrate intake, berries are an excellent choice. Of all the berries, strawberries have the fewest carbs, and blackberries have the fewest net carbs. Every 100 grams of strawberries has about 7.68 grams of carbohydrates. Raspberries are another tart and delicious choice. For serving sizes, see how many berries you can have on keto.
Restaurants and meal-prep operations sourcing low-carb fruit in quantity work with our NYC food distribution service at the Hunts Point Market.
Cantaloupe
Cantaloupe is another low-carb option that is perfect for a hot day. It contains 8.16 grams of carbohydrates and 0.9 grams of fiber per 100 grams of fruit, for 7.26 grams of net carbs. Melons are also low-fructose fruits. The full cantaloupe carb breakdown is below.
Avocados
Avocados are, in fact, fruit and have relatively low carb content. Every 100 grams of avocado has an estimated 8.53 grams of carbohydrates. Avocado is also a good source of monounsaturated fats.
How Many Carbs Are in Cantaloupe?
Cantaloupe has 8.16 grams of carbs per 100 grams, about 13.1 grams in a cup of cubed cantaloupe and about 5.6 grams in one medium wedge. Most of those carbs are natural sugar, and a little is fiber.
| Serving of raw cantaloupe | Total carbs | Fiber | Net carbs | Sugars |
|---|---|---|---|---|
| 100 grams | 8.2 g | 0.9 g | 7.3 g | 7.9 g |
| 1 cup, cubed (160 g) | 13.1 g | 1.4 g | 11.6 g | 12.6 g |
| 1 medium wedge, 1/8 of a melon (69 g) | 5.6 g | 0.6 g | 5.0 g | 5.4 g |
Source: USDA FoodData Central (SR Legacy), cantaloupe, raw. Serving sizes use USDA gram weights.
Net Carbs in Cantaloupe
Net carbs are total carbohydrates minus fiber. Cantaloupe has about 7.3 grams of net carbs per 100 grams, 11.6 grams per cup and 5.0 grams per medium wedge. Because cantaloupe is low in fiber, its net carb count sits close to its total carb count.
Is Cantaloupe Low Carb?
Yes, by fruit standards. Cantaloupe is mostly water, and at about 8 grams of carbs per 100 grams it sits with watermelon and strawberries among the lowest-carb fruits. Whether it fits your diet depends on the portion. Ketogenic diets commonly limit net carbs to roughly 20 to 50 grams a day, so a medium wedge (about 5 grams net) fits more easily than a full cup (about 11.6 grams net). On a moderate low-carb plan, a cup of cantaloupe fits comfortably. Almost all of cantaloupe’s carbohydrate is natural sugar, so count it toward any daily sugar target as well.
Cantaloupe vs Watermelon vs Honeydew: Carbs Compared
| Melon, raw, per 100 g | Total carbs | Fiber | Net carbs | Sugars |
|---|---|---|---|---|
| Watermelon | 7.6 g | 0.4 g | 7.2 g | 6.2 g |
| Cantaloupe | 8.2 g | 0.9 g | 7.3 g | 7.9 g |
| Honeydew | 9.1 g | 0.8 g | 8.3 g | 8.1 g |
Source: USDA FoodData Central (SR Legacy). For more on how the two most popular melons compare, see is cantaloupe healthier than watermelon.
Contact Us
At E. Armata Inc., we were one of the original companies at the Hunts Point Market when it opened in the late 1960s, and our family has been in the produce business for more than 100 years. You can still enjoy delicious fruits this summer without having to worry about carbs. To learn more about our produce, be sure to contact our team today!
