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Counting Carbs? Know the Carbs in Your Fruit


Updated May 16, 2014

Counting Carbs? Know the Carbs in Your Fruit
Photo: Gregor Schuster / Getty Images
When you're trying to eat well with diabetes, carbohydrates play a big part. Empty carbs with little or no fiber can make your blood sugar soar. Keeping track of the carbs you eat is important for balancing your blood sugar. Fruit is a great source of vitamins, minerals and fiber. But the natural sugar in fruit makes it a carbohydrate too.

The "big guns" of a healthy diet include lean protein, whole grains, vegetables and fruits. Calories and fat grams in food choices also play a part when you're trying to eat healthier. If you have diabetes, you are probably also watching your carbohydrate intake, as well.

So, what about fruit? Where does fruit fit in a healthy diet? Even though fruit does contain carbohydrates, almost all fruits are filled with vitamins and antioxidants. They are low in calories and are virtually fat free. Fruit also has fiber, which has been shown to help lower blood sugar levels as well as contribute to overall health.

If you are keeping track of your carbs, it's good to know that some fruits are lower in carbs than others, while still packing a great nutritional punch.

What are the healthiest choices? Using an online nutrition website, like About.com's Calorie Count, can make things easier. I researched a variety of fruit and found the calories and carbs for each, on Calorie Count. Use Calorie Count to check out the carb count on your favorite fruits, or use the handy chart below to help you make good fruit choices in your daily meal plans.


Nutritional information gathered from CalorieCount.com, an online diet tool from About.com Health.

(2008, Jan.). Nutrition Recommendations and Interventions for Diabetes. Diabetes Care, Retrieved Nov. 9, 2008, from http://care.diabetesjournals.org/cgi/content/full/31/Supplement_1/S61

FRUIT Portion CaloriesCarbs (in grams)
APPLE 3-1/4" diameter 11030
BANANA medium 105 27
PEAR medium 9626
WATERMELON 1 wedge 8622
ORANGE 3-1/16th" diameter 8622
GRAPES 1 cup 6216
PEACH 2-3/4" diameter 6115
CANTALOPE 1 cup cubes 5413
PINEAPPLE 3-1/2"-3/4" slice diameter 4211
STRAWBERRIES 1 cup whole 4611
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  5. Know the Carbs in Your Fruit - Eating Well with Diabetes

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