by Christine Yu

But if you choose to keep your carb counts low, do you haveto give up fruit? (Say it ain't so...)

The short answer is no, says registered dietitian <a href="http://betterthandieting.com/" id="fb72e4e0-9487-39d5-a8e7-46819748cd2c"> Bonnie Taub-Dix </a> , author of <a href="http://www.amazon.com/gp/product/0452296439/ref=as_li_tf_tl?ie=UTF8&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0452296439&amp;tag=womenshealth-auto-20&amp;ascsubtag=%5bartid|2140.a.19972710%5bsrc|%5bch|%5blt|" id="8eee90c3-16ff-3a02-aa00-58d12c8cf9bf"> Read It Before You Eat It </a> . (Phew.)

While fruit is higher in sugar and carbs than vegetables, it still has a place on your plate. It delivers many essential vitamins and cancer-fighting antioxidants, and is healthier than a hell of a lot of other sweet treats. Eating fruits and vegetables on the daily can help slash your <a href="https://www.womenshealthmag.com/food/a19984165/daily-fruit-and-vegetable-servings/" id="4b0ba663-4179-31bd-a128-b00c77cb40be"> risk of death </a> and reduce your <a href="https://www.womenshealthmag.com/food/a19920797/fruit-serving-size/" id="933aaeda-e34c-311a-a8b9-9cbfbe3f2d01"> risk of Type 2 diabetes, heart disease, and cancer </a> .

However, pay attention to how much fruit youre noshing on, says Amy Shapiro, RD, and founder of <a href="http://realnutritionnyc.com/" id="fd313c5f-1388-312d-a031-e9c8358cf512"> Real Nutrition </a> . She typically recommends two to three servings of fruit per day to her clients. Too much sugar, even from plants, can prevent weight-loss goals, she says.

While theres a wide range of opinions on whats considered a low-carb fruit, in general, Shapiro advises opting for higher fiber fruits. Fiber slows down the absorption of sugar into the bloodstream.

These are the 14 best low-carb fruits, according to nutritionists.

Apricots may be sweet and juicy, but there are only 3 grams of net carbs (that's calculated by subtracting the fiber in the fruit from the total number of carbs) in a small fruit and only 17 calories. Theyre also a good source of <a href="https://www.womenshealthmag.com/food/a19933373/vitamin-a-foods/" id="ab50369c-5481-3674-a6e5-a961415e7bf3"> vitamin A </a> . Not bad for a little guy.

This pocket full of sunshine has 8 grams of net carbs in one medium-size fruit, but thats not all. One kiwi meets your daily vitamin C needs (and then some) and is a good source of vitamin K, offering 30 percent of your daily needs. Youll also load up on minerals like <a href="https://www.womenshealthmag.com/food/a19993862/foods-high-in-potassium/" id="6e1c2814-cd37-337a-ad1d-7f7507534fdb"> potassium </a> , phosphorus, and copper.

Youve probably heard that watermelon has a lot of sugar, but thats not entirely true, says Taub-Dix. One cup of cubed watermelon contains only 11 grams of net carbohydrates, along with vitamin A, vitamin C, potassium, and <a href="https://www.womenshealthmag.com/health/a19937989/magnesium-deficiency-symptoms/" id="427ae99d-82f0-3431-a262-2629580614c5"> magnesium </a> .

Learn how to buy the perfect watermelon:

A basket of irresistibly bright red berries is a good choice for a low carb fruit. One cup of strawberries has 9 grams of net carbs and is an antioxidant powerhouse, supplying 119 percent of your daily <a href="https://www.womenshealthmag.com/food/a19933324/high-vitamin-c-foods/" id="3d2254a1-7673-3bdb-a606-e8681907792b"> vitamin C </a> needs. Its also a great source of folate and the mineral manganese.

Yep, avocado is a fruit, and each one only contains about 2 grams net carbs. Its a good source of fiber and healthy fat, says Taub-Dix. When you have some fat in your diet, its going to slow the way carbohydrates are absorbed too. Win-Win.

Raspberries are the poster-child for low-carb fruit. Theyre sweetbut not too sweetand full of fiber. That means, one cup of jewel-toned berries has only 6.7g of net carbs, not to mention antioxidants like vitamin C and vitamin A.

While you may think this orange melon is jam-packed with carbs, one wedge of the refreshing fruit contains 7.4g of net carbs. Its also a beta-carotene and vitamin C powerhouse and a good source of folate. No wonder its a fruit salad staple!

Good things come in small packages. While these tiny fruits are a sweet treat, they sneak in under the low-carb threshold with 7.6g of net carbs, thanks to their small size, and deliver nearly half of your daily vitamin C needs.

While strawberries and blueberries get all the attention, these tart berries are the real all-star berry. Not only are they full of good-for-you antioxidants, its high fiber content makes it a good choice if youre following a low-carb diet. I usually recommend berries as the lowest in carbs since one cup has anywhere from 5-8 grams of fiber per serving, says Shapiro. For example, one cup of blackberries nets in at 6.2g of net carbs, making them a great anytime snack.

You may be surprised to learn that this juicy summer fruit is one of Shapiros top picks for low-carb fruit. One small peach has 10.5g of net carbs. Its also dripping with vitamins and minerals like vitamin A, vitamin C, folate, potassium, zinc and iron. Pick up some on your next trip to the farmers market!

This low-cal fruit is bursting with antioxidants like vitamin C and A as well as fiber. And it can be a part of the low-carb life, according to Shapiro. Half a grapefruit has 11g of net carbs.

Bet you didnt realize that these salty bits are actually fruit. With only 4.4 net carbs in a 3.5-ounce serving, olives are a great low-carb option. Theyre also high in vitamin E and healthy fats, making them nutrient-packed snack.

Looking for an on-the-go, low-carb snack? Pick up a plum. The deep purple fruit is low in calories and carbs, clocking in at 6.6g of net carbs. Opt for the fresh fruit over dried (aka prunes) since dried fruit tends to deliver a higher amount of sugar and carbohydrates.

Okay, so this light green melon might not be the most exciting fruit at the market, but hear us out. One wedge of this light green melon contains 10.4g of net carbohydrates and is an excellent way to get your vitamins and minerals, especially vitamin C and <a href="https://www.womenshealthmag.com/food/a19993862/foods-high-in-potassium/" id="6e1c2814-cd37-337a-ad1d-7f7507534fdb"> potassium </a> a nutrient key for heart health and nerve and muscle function.

5 Low-Carb Fruits That Are Super Good For You

ICYMI the <a href="https://www.womenshealthmag.com/weight-loss/a19968209/low-carb-diet-results/" id="7d58073c-f494-31fc-a012-3ee0da61b504"> low-carb </a> life is all the rage and people are ditching grains and starchy vegetables left and right. One food group thats ended up in the doghouse? Fruit. Yep, natures candy often gets a bad rep among keto and paleo folks due to its naturally occurring sugars (and higher carb counts).

First things first-fruit is good for you. The fear of sugar and carbs has created massive confusion, says Lauren Harris-Pincus, RDN, founder of <a href="https://nutritionstarringyou.com/" id="f90f3afb-1fc3-3784-ae5e-35f0d725d81a"> Nutrition Starring YOU </a> and author of <a href="https://www.amazon.com/Protein-Packed-Breakfast-Club-Calories-Metabolism/dp/1543011241" id="e7da784b-e84f-392c-a4d3-2e69d59d8743"> The Protein-Packed Breakfast Club </a> . Yes, [fruit] turns to sugar, but so does every other carb we eat at the end of the digestive process," she says. "It's a matter of what that food provides nutritionally, and fruit is very nutrient dense.

Plus, the sugar found in fruit is different from your standard sweeteners like agave, honey, coconut sugar, maple syrup, or granulated sugar, according to Harris-Pincus. These sources of added sugar have a high glycemic index, meaning that they are digested and absorbed lightening fast by your body. Think: How quickly your blood sugar spikes when you nosh on candy.

Speaking of candy...watch Ariel Winter taste-test better-for-you candy options:

When it comes to sugar in fruit, it's a bit different because of the fiber and other health benefits, says Harris-Pincus. The fiber slows down the processing of sugar, and helps your body absorb it more gradually. (This means that fruit generally has a lower glycemic index.)

There are some cases when you do have to pay a little more attention to the type of fruit you eat. For example, if you are a person with diabetes, Harris-Pincus says you need to keep a tighter rein on your blood sugar levels. In that case, you need to be a little more picky, and choose nutrient-rich fruit with lower carbs and sugar. Same goes for anyone on a special diet, like <a href="https://www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/" id="1d151c5f-c5b9-30e3-a90c-84b7b3fad50e"> keto </a> .

Otherwise, dont fear fruit. Since all fruit contributes vitamins, minerals, phytochemicals, and antioxidants to our diets, we should consume them daily, says Harris-Pincus. Just monitor the portion sizes, and consume them with a source of protein and fat to temper the glycemic response-like the famous apple and peanut butter combo.

Since there's no nutrition label on produce, check out this list of 13 high-sugar fruits, according to the USDA. (P.S. These fruits have <a href="https://www.womenshealthmag.com/food/a21946394/best-low-sugar-fruits/" id="4399c91e-ca90-3387-a96f-9d2cd0200e10"> crazy-low sugar counts </a> .)

Sugar: 29 grams per cup serving

This tropical fruit packs a serious sugar punch. Here's why it's okay to consume in moderation, though: It also gives you 136 milligrams of calcium, superseding your daily recommended intake of 75 milligrams.

Per 1 cup: 125 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 31 g carbs, 29 g sugar, 2 mg sodium, 2.5 g fiber, 1.6 g protein.

Sugar: 23 grams per cup

Mangoes are a quintessential summer fruit. They're also a very high-sugar fruit. By providing over a third of your daily <a href="https://www.womenshealthmag.com/food/g19961434/vitamins-and-nutrients-for-women/" id="f1297cb0-b870-36a2-ae15-b93a215fe705"> vitamin A </a> quota, though, that serving also helps to keep your eyes healthy.

Per cup: 99 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 25 g carbs, 23 g sugar, 2 mg sodium, 2.6 g fiber, 1.3 g protein.

Sugar: 20 grams per cup of pitted cherries

With that much sugar per serving, no wonder its so easy to pop them like candy. Fortunately, they may also help you <a href="https://www.womenshealthmag.com/food/a19925696/healthy-bedtime-snacks/" id="62c07e02-1d57-3ff0-a4a6-b895ee385c00"> sleep better </a> at night. Other <a href="https://www.womenshealthmag.com/food/a19981944/cherry-nutrition/" id="99cfc598-b6c3-3646-a039-57c0e64d85b4"> benefits of cherries </a> include cancer-fighting antioxidants and recovery-promoting potassium.

Per cup of pitted cherries: 97 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 25 g carbs, 20 g sugar, 0 mg sodium, 3.2 g fiber, 1.6 g protein.

Sugar: 19 grams per medium apple

It may surprise you that a medium apple (three inches in diameter) has 25 grams of carbs. Thats partly because its a high-fiber fruit. Apples are also rich in antioxidants like vitamin C, which help keep your immune system humming.

Per medium fruit: 95 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, &amp;gt;1 g protein.

Sugar: 17 grams per one large orange

While theres a good amount of sugar in one orange, its also dripping with antioxidants like vitamin C (more than your daily dose in just one fruit!) and minerals like selenium. P.S.: Opt for the whole fruit over juice. The fiber will help slow down the absorption of sugar.

Per one large fruit: 86 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 22 g carbs, 17 g sugar, 0 mg sodium, 4 g fiber, 2 g protein.

Sugar: 17 grams per one medium fruit

If youre looking for a mid-day snack, nosh on a pear. Not only will the high-sugar fruit satisfy your sweet tooth, it will keep you full longer, thanks to the six grams of fiber per medium fruit. Youll also get a healthy dose of vitamins and minerals.

Per one medium fruit: 101 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, &amp;gt;1 g protein.

Sugar: 16 grams per one cup of sliced kiwifruit

The little fuzzy green fruit looks so unassuming, but one cup of sliced kiwi contains 16 grams of sugar. That said, youll also get nearly three times your daily recommended dose of vitamin C and nearly a full dose of vitamin K.

Per one cup: 110 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 26 g carbs, 16 g sugar, 5 mg sodium, 5 g fiber, 2 g protein.

Sugar: 16 grams per cup of pineapple chunks

While tropical fruits like pineapple tend to be sticky sweet, one cup serves up 131 percent of your daily vitamin C needs, and 76 percent of your daily manganese needs. Its also super-hydrating, making it perfect for warm weather months.

Per cup: 82 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 22 g carbs, 16 g sugar, 2 mg sodium, 2 g fiber, &amp;gt;1 g protein.

Sugar: 15 grams per cup

Sorry to break it to you...but <a href="https://www.womenshealthmag.com/food/a19938900/calorie-in-grapes/" id="6bd64dfe-f185-31bd-a329-5a3ee9849dab"> grapes </a> def count as a high-sugar fruit (that's why they're so delicious). The red kind are also rich in antioxidants, though, and both red and green pack a fiber punch.

Note: In raisin form, the grapes' sugar is concentrated in a smaller package-just like with any dried fruit. It's much easier to eat a larger portion, too. Think of 12 to 15 grapes versus 12 to 15 raisins. They both contain the same amount of sugar, says Harris-Pincus. So, if you have a soft spot for dried fruit, use it as an accent for your salad or trail mix, not the main attraction.

Per cup: 97 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 25 g carbs, 20 g sugar, 0 mg sodium, 3.2 g fiber, 1.6 g protein.

Sugar: 14 grams per medium fruit

<a href="https://www.womenshealthmag.com/weight-loss/a19970194/how-many-calories-in-a-banana/" id="240f13c4-3629-3916-abc4-2fff5ef2763d"> Bananas </a> get a bad rep as a sugar-laden, calorie-packed fruit. But they also have a good amount of fiber and a ton of potassium and magnesium, along with other inflammation-fighting antioxidants.

Per medium fruit: 105 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fiber, 1.2 g protein.

Sugar: 12 grams per 1/2 cup of pomegranate seeds

The tiny, jewel-like seeds from a pomegranate are delightfully sweet and tart. But that's not the reason pomegranate is considered a super fruit: Its packed with antioxidants, which keep your immune system in check and inflammation at bay.

Per 1/2 cup: 72 cal, 1 g fat (&amp;gt;1 g sat), 16 g carbs, 12 g sugar, 2 mg sodium, 4 g fiber, 1 g protein.

Sugar: 10 grams per large whole fig

Figs seem luxurious for a reason: They're high in sugar and in <a href="https://www.womenshealthmag.com/food/a19992730/high-calorie-fruit/" id="09d6fe53-5402-3cbc-a2e5-1298958da1d8"> calories </a> per serving (kind of like candy). Unlike candy, though, figs come with hearty doses of fiber and potassium.

Per large whole fig: 47 cal, &amp;gt;1 g fat (&amp;gt;1 g sat), 13 g carbs, 10 g sugar, 1 mg sodium, 2 g fiber, &amp;gt;1 g protein.

Sugar is kind of like your fave reality TV show: You know you should consume it in moderation, it's just about everywhere, and you'll probably never quit it entirely. Okay, admittedly, sugar is a bit worse for your health-the sweet stuff has been linked to increasing rates of obesity, diabetes, and heart disease. But in the rush to avoid sugar (and carbs, too!), many people are shunning fruit. So...should you?

12 Fruits With Super-High Sugar Counts

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by Christine Yu

Articles written by the author

5 Low-Carb Fruits That Are Super Good For You

12 Fruits With Super-High Sugar Counts