Best and Worst Fuits and Veggies

Apple image_Constant Contact

By Shannon Flanagan – CPT

In general, your best bet fruits are the ones near the top of this list. These are roughly arranged by sugar content – where the information is available, based on a half-cup serving of fruit. However, sugar content of fruit can vary so nutritional information is always approximate.

Good news: the fruits that are lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Fruits Lowest in Sugar

  • Small Amounts of Lemon or Lime
  • Rhubarb
  • Raspberries
  • Blackberries
  • Cranberries

Fruits Low to Medium in Sugar

  • Strawberries
  • Casaba Melon
  • Papaya/Paw Paw
  • Watermelon
  • Peaches
  • Nectarines
  • Blueberries
  • Cantaloupes/Rock Melon
  • Honeydew Melons
  • Apples
  • Guavas – Pineapple Guavas (Feijoa) and Strawberry Guavas are probably similar, but information that directly compares them is not available
  • Apricots
  • Grapefruit

Fruits Fairly High in Sugar

  • Plums
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple

Fruits Very High in Sugar

  • Tangerines
  • Cherries
  • Grapes
  • Pomegranates
  • Mangos
  • Figs
  • Bananas
  • Dried Fruit, such as Dates, Raisins, Dried Apricots and Prunes

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. The serving size will determine the exact carb and calorie content. When counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

Best Veggies:

•Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)

•Greens – lettuce, spinach, chard, etc.

•Hearty Greens – collards, mustard greens, kale, etc.

•Radicchio and endive count as greens

•Herbs – parsley, cilantro, basil, rosemary, thyme, etc •Bok Choy

•Bamboo Shoots



•Sea Vegetables (Nori, etc)


•Cabbage (or sauerkraut)





•Cucumbers (or pickles without added sugars)

•Green Beans and Wax Beans




•Peppers •Green Bell Peppers

•Red Bell Peppers


Starchy (High Carb) Vegetables

The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:


•Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)



•Winter Squashes, such as acorn and butternut

•Water Chestnuts


•Potatoes in all forms

•Sweet Potatoes



Summer is almost here and more fruits and vegetables will be available in your local farmers markets.  Stock up and enjoy!!!

*Photo from Constant Contact

Leave a Reply

Your email address will not be published. Required fields are marked *