Mission Nutrition: Carb Counts in Fruits

By RAYT721 Latest Reply 2013-05-23 14:03:19 -0500
Started 2010-08-22 12:16:49 -0500

Below is a list of fruits/serving sizes/carb (grams) found in book, "5 Square Low Carb Meals" cookbook by Monica Lynn.

Apple (1/2 med) 10.5
Apricot, fresh (3 whole) 11.7
Avocado, California (1/2) 6.0
Avocado, Florida (1/2) 13.5
Banana (small) 23.7
Blackberries, fresh (1/2 cup) 9.2
Blueberries, fresh (1/2 cup) 10.2
Boysenberries, fresh (1/2 cup) 9.2
Cantaloupe, chopped (1/2 cup) 7.4
Cantaloupe, medium (1/4 section) 11.6
Cherries, sour - fresh (1/2 cup) 6.3
Cherries, sweet - fresh (1/2 cup) 14.6
Cranberries, raw, no sugar (1/2 cup) 6.0
Dates, chopped (1/2 cup) 65.4
Figs, canned in water (1/2 cup) 17.4
Figs, fresh (1 small) 7.7
Fruit salad, canned in heavy syrup (1/2 cup) 23.5
Fruit salad, canned in juice (1/2 cup) 16.3
Grapefruit, fresh (1/2 cup) 9.5
Grapes, green seedless (1/2 cup) 14.2
Grapes, red seedless (1/2 cup) 14.2
Honeydew, chopped (1/2 cup) 7.8
Kiwifruit (1) 11.3
Kumquat (4) 12.5
Lychees, fresh (10 whole) 15.9
Mango, fresh (1/2 cup) 14.0
Orange (1) 16.3
Papaya, fresh (1/2 small) 7.5
Peach, canned in water (1/2 cup) 7.5
Peach, fresh (1 small) 8.8
Pear, canned in water (1/2 cup) 9.5
Pear, fresh Bartlett (1 small) 25.1
Pear, fresh Bosc (1 small) 21.0
Persimmon (1/2 small) 15.6
Pineapple, canned in water (1/2 cup) 10.2
Pineapple, fresh chunks (1/2 cup) 9.6
Plum, fresh (1 small) 3.7
Pomegranate (1/2) 13.2
Prune, dried (4) 21.1
Raisins, golden (1 Tbsp) 8.2
Raisins, seedless (1 Tbsp) 8.1
Raspberries, fresh (1/2 cup) 7.1
Rhubarb, fresh (1/2 cup) 2.8
Strawberries, fresh (1/2 cup) 2.8
Tangerine (1) 7.8
Watermelon, chopped (1/2 cup) 5.5

32 replies

Chuck Fisher
Chuck Fisher 2013-05-23 14:03:19 -0500 Report

Please don't use terms like "medium" or "whole", and don't use volume measures like cups. Use only grams or ounces if you must. Buy a kitchen scale and find out how big that "medium" fruit really is. The table as presented is not very useful.

klfrcmom 2010-09-15 13:08:54 -0500 Report

CALORIE KING is a small book that can fit in a moderately small purse or jacket pocket — it includes restaraunts, regular items (like your list) and has a handy reference… I've found that I use it less and less beacuse I'm learning what the carb counts are in the stuff I generally eat… well worth the investment of $6.95 or so!

cbmorton42 2010-08-28 14:04:28 -0500 Report

How about a list for nuts comparison?

GabbyPA 2010-08-29 06:51:47 -0500 Report

Good list there! I really like it. I think I will be printing that out for my calorie checker book..thingie...you know.

Gemm 2010-08-29 13:55:32 -0500 Report

Hmmm where are the hickory nuts??? lol or the black walnuts? My husband looked at it too and made the comment "oh right - peanuts aren't a tree nut" lol
We don't eat a lot of nuts but I do like a small handful with my morning cereal, especially if I've cooked oatmeal - pecans or walnuts really set it off well with cinnamon, a bit of nutmeg and all-spice and just a bit of sucralose to sweeten it a bit. hmmmmmm now y'all have me hungry lmao

RAYT721 2010-08-27 21:09:16 -0500 Report

The reality of the carb counts still shows that a piece of fruit will do your body better than the bread, potatoes, rice, candy, soft drinks, etc that add carbs and make you crave more carbs. The body needs carbs for energy. This list actually helps you compare which fruits are more/less carb induced than alternatives. Remember the fiber contents of fruits and how even the highest carb option on the list is still better for you as a dessert/snack than Sara Lee Cheesecake. This is for comparisons only.

Kaiyle 2010-08-25 14:14:44 -0500 Report

Thanks Ray for this great information. I just realized that I nearly blew my carb intake per meal this morning by one medium sized banana…whew that was close (LOL)

GabbyPA 2010-08-23 18:18:32 -0500 Report

One thing not taken into account is the fiber contents of some. The glycemic index also plays a lot in fruits. Why figs are good and helpful, but so high in carbs is always a mystery. And I have to say that I would pay anyone $10 if they can eat a stalk of rhubarb without sweetening it. Wow!

The other thing that can help with lower carbs is eating your fruit while it is still on the green side. Meaning before it it really ripe. You eat it before a lot of it turns to sugar. I have always eaten my fruit this way...drives my husband crazy.

vgarrison 2010-08-23 09:33:11 -0500 Report

Hey Ray did the book say anything about cooking changing the count? Just wondering…

And how did you know what my stage name was????? LOL

papajoesgurl 2010-08-23 14:45:45 -0500 Report

i know this maybe crazy but i was wondering if u got your tat while u was a deabetic or before u became a diabetic. i heard u couldnt get a tat is u was a diabetic. please let me know. thank u so much.

22froggy 2010-08-23 09:17:36 -0500 Report

Thank you so much for this. I have been trying to get a book on carbs in foods. I love my fruit and didn`t have a clue on the carbs: each one had in them. Very helpful to me.
thank You again

Graylin Bee
Graylin Bee 2010-08-23 02:08:12 -0500 Report

Thanks for the list Ray. Colorado West slope peaches got delivered last week and Mom (aka the Cake Lady) bought a big box to share with family and friends. I indulged in a couple last week. It's nice to know they were a good indulgance at 8.8. Tonight I had a Pluot, plum/apricot, (not Pluto the former planet or Mickey's dog pal). It was probably between 3.7 or a 4.
By the way how many of the exotic dancers do you know by name?

SkipT 2010-08-22 16:26:10 -0500 Report

The only thing I eat on this list is the avocado. It is full of healthy fat. I have been fruit free for over 4 years now! By the way…they forgot the tomato!

Jeannie Holmes
Jeannie Holmes 2010-08-22 12:43:57 -0500 Report

Great info Ray! I wonder what the diofference is of the Florida avocado and the Ca. one????

RAYT721 2010-08-22 13:21:14 -0500 Report

Funny you mention that because I was thinking that as I was typing it out. That also makes me question other fruit and vegetable options from different regions of the country/world.

Jeannie Holmes
Jeannie Holmes 2010-08-22 20:53:24 -0500 Report

I was wondering about the black grapes too!?! Warped minds think alike! Now about the exotic dancer............?

RAYT721 2010-08-22 20:55:47 -0500 Report

I have never had black grapes, dear. I know there are red and green grapes. Are you confusing grapes with eggplant again??? :)

Jeannie Holmes
Jeannie Holmes 2010-08-22 20:58:53 -0500 Report

Well, I have had a bit of trouble with my eyes! But then again I do live out in these here sticks!!!! Who know what those round black things were.......

Corynthus 2010-08-26 02:00:49 -0500 Report

I am glad that the things ( fruit list ) that you picked has the canned fruit in WATER. Because I was about to say that it is not good to eat canned fruit because it carries more sugar in it's ingediants than it would if you are regular fruit not in the can. I eat only fruit not in the can because i noticed I get sick and my BS rises sky high in less than 30 minutes.

I would avoid the ones that say Canned in Heavy syrup or canned in syrup at all. ( Too sweet for those that sugar rises when eating such sweet things. ) Also I found it best to make any of my own salads at home and not buy any from the store. That way you can also count your carbs and watch what your eating.

SueIzzy 2010-08-23 07:12:55 -0500 Report

LOL…no she is not Ray, there are black grapes! They aren't as popular, but just as good. I am a huge grape fan!!! LOL ~:-) BTW…awesome job with your research!

Mu 2010-08-22 17:49:01 -0500 Report

I think that the difference is the Florida Avacodo is the large pretty dark green and the California is the Haas Avacodo it is much smaller and almost black. I live in Florida and our Avocados are just now in season.

RAYT721 2010-08-22 18:38:57 -0500 Report

Thanks, Mu. I didn't realize they had different varieties but I guess it makes sense. Thanks for sharing.