Whether you're watching your carbohydrate count because of a condition like diabetes, or trying to lose weight by cutting carbs, it's helpful to know which healthy fruits and vegetables fit into your eating plan. To compile a "top 50" or so list, look for fruits and vegetables in the 12 to 15 g carbohydrate range. If you like to pile on the produce at each meal, it's additionally helpful to know which options contain even fewer carbs per serving. Always ask your doctor before drastically cutting back on any foods.
Characteristics
Fruits and vegetables low in carbohydrates generally have high water content. Watermelon is a classic example of a "juicy" fruit low in carbs. In contrast, dried fruits like dates contain very little water, which concentrates their sugars and results in a super-sweet taste and a count of about 130 carbs per serving. With vegetables, high-starch translates to high carbs, as with potatoes, corn and dry beans. Like low-carb fruits, low-carb veggies boast a high water content. Look for juicy salad-type vegetables such as tomatoes, lettuce, cucumbers and radishes.
Five Carbs or Fewer
According to the USDA, the only fruit with less than five carbs per serving is the apricot. But several vegetables carry a minimal carbohydrate load. They include radishes, lettuce, onions, celery, endive, shallots, beets, mushrooms, cauliflower, avocado, asparagus, cucumber, cabbage, summer squash, chili peppers, bamboo shoots and tomatoes.
Fruits 5 to 15 Carbs
As with any food, the serving size matters. A three-fourths cup serving of cubed pineapple, half of a banana and a half cup of mango are all about 15 carbs, according to the Mayo Clinic website. Likewise, a canned peach half will meet your low-carb needs if you follow the serving size. Other fruits with 15 or fewer carbohydrates per serving include cantaloupe, plums, grapes, grapefruit, cherries, kiwi, tangerines, pear, watermelon, canned pumpkin, strawberries, nectarines and raspberries.
Vegetables 5 to 15 Carbs
Vegetables in the five to 15 carbohydrate range also fit into a low-carb eating plan. According to the U.S. Department of Agriculture, options that fit this category include bean sprouts, green bell pepper, red bell pepper, broccoli, spinach, kale, collards, turnip greens, green and yellow snap beans, carrots, okra, leeks, eggplant, peas, artichokes and rutabagas.
Honorable Mention
Add to your low-carb eating plan by including lightly-processed fruit and vegetables. Options include tomato juice, orange juice, vegetable juice, sauerkraut, tomato soup and tomato sauce, pickles, lemon juice and lime juice. Produce choices just a touch higher than 15 carbs include papayas, oranges, iceberg lettuce, honeydew melon, soybeans, water chestnuts and winter squash, all of which contain 15 to 18 carbs per serving.
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